Qigong and t’ai chi have been used in China for centuries to strengthen the immune system. In a waitlist control trial at the University of Illinois we found that the WaQi curriculum can help enhance high risk individuals immune response to flu vaccine. I hypothesize that the positive effect was due to enhanced autonomic nervous system function derived from the combination of standing and sitting qigong and the gentle t’ai chi movements. The sample size was small but the result was promising.
This program involves standing, sitting and moving practices. Guided sitting meditation focuses on changing the mental and spiritual “set” in the face of crisis to produce a sense of peace and tranquility. The standing and moving exercises focus on building internal energy, core strength, deep relaxation and coordinated movement.
The effectiveness of this program is underscored by an NIH funded, randomized controlled study that
found that these methods reduced anxiety and improved sleep quality. It is also supported by the study
(described above) that found improved immune response among participants in a 5 month trial of this
program.
This course is developed and taught by an internationally renowned teacher, Dr. Yang, who was trained
in classic Chinese martial and healing arts by famous masters in China. He is also a trained researcher
(PhD, University of Illinois) with a number of well-regarded publications in research journals
This course involves short, easily managed lessons. These can be taken with you and practiced at any time and in any place. Each lesson involves two parts: approximately 10 minutes of sitting or standing meditation, and 5 minutes of energizing movement..
10 minute functional meditation to first, cultivate tranquility by understanding the root causes of stress and anxiety and transform them into a source of personal growth; and second, develop true happiness through cultivating and nurturing our innate human kindness and extend it from ourselves to the world beyond.
Daily lesson 1: Cultivate Calmness and Confidence in the face of Coronavirus or any crisis by comprehending and applying an abiding truth from Lao Zi: “A thunderstorm will not last the whole day."
Daily lesson 2: Overcome boredom and turn common complaints to inspiration and resilience by reminding ourselves of the significance in our daily work of extending kindness to the world.
Daily lesson 3: Cultivate peace, health, and even happiness in a difficult and stressful relationship by internalizing Chinese grandmother wisdom: “a wise, therefore a happy person will only value the good part in any relationship.”
Daily lesson 7: “Do for nothing”: This is a piece of counterintuitive but effective wisdom: focus on extending your kindness to the world with no expectations from anyone for anything.
A once secret but powerful practice from Chinese martial arts for developing energy, cultivating relaxation in motion, and enhancing sleep quality. This silent practice can effectively enhance body awareness in a short time. The enhanced awareness, combined with imagery and other techniques can in turn generate more energy flow, reduce tension in motion, and make the body more powerful. Sleep quality can be improved due to the reduced tension in the body.
Daily lesson 4: Core Stance. This basic and fundamental standing meditation practice focuses on lengthening the body to facilitate more energy flow and better alignment. The practice makes the participants feel stronger and better.
Daily lesson 5 and 6: By intentionally softening major joints and imagining standing in water, participants can remove tension that we all carry in our daily activities but may not be aware of. With reduced tension, more energy can be generated and sleep can be enhanced.
You will spend about 5 minutes in each lesson learning an important t’ai chi move called Cloud Hands in a careful and progressive manner. It incorporates deep breathing, and slow, even, relaxed motion. Practiced in this way we can use the calm internal energy and relaxation developed in standing exercises to transform the quality of ordinary movement. The deep relaxation practiced in both still and moving exercises can release stress as well as improve sleep.
Daily lesson 1: You will get an overview of Cloud Hands and it’s potential health benefits. You will also start the practice with learning the basic pattern but with your right arm only. Paying attention to the pattern requires your attention. As you become more accustomed to the movement, begin to focus on relaxing your mind and releasing any physical tension. [Note: The following lessons each add an additional component in order to slowly and correctly assemble the complete movement, lesson 7.]
Daily lesson 2: Continue learning the pattern moving with your left arm only.
Daily lesson 3: You will be introduced to and practice an important technique to reduce tension: relaxing while in motion with the focus on weight shifting and improving your balance. Enhanced relaxation in motion can lead to better sleep. You practice with moving your right arm only.
Daily lesson 4: Drawing on the deep relaxation cultivated through standing practice, bring your relaxation to the next level. Practice with moving your left arm only.
Daily lesson 5: You will experience and practice deep but relaxed breathing. This practice can enhance the balance of your autonomic nervous system. The practice can lead to decreasing stress and pain, improvement in sleep quality, and lowering of blood pressure. You will move your right arm only.
Daily lesson 6: You will continue to explore and internalize deep and relaxed breathing in this lesson but move your left arm only. The continued practice allows you to experience the benefits of the enhanced balance of your autonomic nervous system.
Daily lesson 7: We complete the Cloud Hands instruction by executing the movement with both arms. Having carefully assembled this important t’ai chi form we can begin to experience the following changes: enhanced coordination, deep and relaxed breathing, deep relaxation in motion, lowered stress, and deeper sleep. You can surprise your Chinese friends with this classic t’ai chi form.
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