Thursday, December 8, 2016

How to Apply Taichi Balance Philosophy in Yoga Poses

Introduction
Chinese Taichi, a continuously slow series of motions controlled by breathing, is well known as an exercise of balance control.  Taichi exercise is a combination of different forms such as 24 forms, or 36 forms, or 72 forms. Each form, having its own movement and final posture, can be composed of one inhale-exhale cycle of breathing, or multiple cycles of inhale-exhale breathing.


Yin-Yang is the fundamental concept of Chinese Taoism. It is a Taichi symbol that represents Yin-Yang circulation, and exchange. The more essential concepts are neutralization (中和), and balance.  The Taoism Yin-yang applies to a Chinese lifestyle which includes nature, living, Chinese medicine, and martial arts.
          ·         Yin: weak, contraction, light, less weight
          ·         Yang: strong, extension, heavy, more weight
You can say Taichi exercise is a kind of continuous movement of Yin-yang change at any moment from beginning to the end. Therefore, Yin-yang is the core concept of Taichi practice. 

Taichi balance philosophy
Taichi balance philosophy is based on the distribution of body weight in an exerciser’s feet and upper body, including your arms. In Taichi’s final posture of each form, it suggests that:
          ·         70% weight in yang foot, 30 % weight in Yin foot
          ·         70% force in arm at opposite side of yang foot, 30% force in arm of same side yang foot.
It means if one’s yang foot is on the right side, the yang arm should be on the left side. The above suggestion is the most stable and balanced posture, and every Taichi exerciser should follow this philosophy.
There is one posture in Taichi practice, called “double weighted”, that should be avoided. “Double weighted” means an even distribution of weight in both feet at the final posture.  All the final posture of forms should have one foot with more weight than the other. The correct Taichi final posture of each form should avoid “double weighted”.  There are only two exceptions: at the beginning and end of exercise, then both feet can be evenly weighted.

單鞭 Single Whip
          ·         rear foot 70%, front foot 30%
          ·         rear arm 30%, front arm 70% (use right arm to attack)
It is the most stable and balanced position. In order to reach the balanced position, raising the heel of front foot (Photo 3) can facilitate achieving the balance goal.
Photo 1


Photo 2
                 
             Photo 3                

Remark, the black lines inside the picture indicate yang (more weight)Photo 1~ Photo 3 is the form of Single Wipe, Photo 3 is the final Posture of this form.


In contrast to the balance position, if you change to the following weight ratio like Photo 4
          ·         rear foot 30%, front foot 70%
          ·         rear arm 30%, front arm 70%
It is easy to lose balance as seen in Photo 4, especially if someone pulls the front arm.

Photo 4 
摟膝拗步 Brush Knee Twist Stepà
Begin
right foot 70%, left foot 30%, 
right arm 30%, left arm 70%
Finish
left foot 70%, right foot 30%, 
left arm 30%, right arm 70% (use right arm to attack)
In all other forms of Taichi, the finished postures have the same 70% and 30% weight concept.
Photo 5

Photo 6

Photo 7
 Photo 5~ Photo 7 is the form of Brush Knee Twist Step, Pic 7 is the final Posture of this form

Apply Taichi 70/30 balance rule in Yoga poses to improve balance
Two types of Yoga poses are usually more difficult for the beginner: balance poses and back bends. It is beneficial to suggest the Taichi 70/30 balance rule to beginners, and instructors should tell them how to distribute their weight (force) at lower and upper body portions to improve balance.
These are examples of one-legged balancing poses to which this philosophy can be applied. The black lines signify more weight at the foot or arm of that side compared to the other foot or arm.
Photo 8

Photo 9

Photo 10
You can try the following pose, One Leg Downward Facing Dog (Photo 11~Photo 12) 
          1)      by evenly distributed the weight both arms(Photo 11), or
          2)      by more weight on left arm (Photo 12)

In trying each method, method 1 or 2, the exerciser learns that with method 2 the right foot can be raised higher.
Photo 11

Photo 12
Question and Discussion 
For one legged standing poses, it is clear that the 70/30 rule should be applied. For Yoga poses such as Warrior I, and Warrior II, how should weight be distributed in the feet to confer stability?  This is currently not well defined. For example, in Warrior I and II, should 50% of the weight rest in the both the front foot and rear foot? Can raising the front foot heel increase strength in the rear foot for both Warrior I/II?
In Chinese martial arts (Taichi, Qigong, Shaolin), only horse stance exhibits the 50/50 rule. For all other forms, the rear foot and front foot never exhibit 50/50 rule.
Conclusions

Without a doubt, Yoga and Taichi are two of the most popular exercise regimes in the world. Taking the strengths of both exercises, and combining them is rarely discussed, and could possibly confer benefits to practitioners of Yoga and Taichi. Yoga is more intensive in terms of stretching and strength building, while Taichi is more relaxed and has a greater emphasis on balance.


Sunday, December 4, 2016

美國下世紀中、小學身心靈的教育計劃
筆者於201610月看到美國時代雜誌報導美國兒童正念(Mindfulness)教育一文之後,開始搜尋相關的資訊,發現此瑜珈正念教育計劃的背後,有龎大的人物力支持。覺得有必要將此計劃的核心內容翻譯,供國內産官學界,父母,社會大衆參考,是否有值得我們借鏡的地方
慈愛學校計劃是對中、小學環境中,課程進行最全面的改革。 促進身心靈的綜合發展,該計劃以培養學生的整體性成學術 身心健康,和慈愛性格為主這項研究將對美國全國兒童教育產生重大影響
過去二十年的神經科學和教育研究中一再證明, 當學校幫助學生發展自我意識和知道照顧他人時,學生更有可能成功。  學生在學校裡表現得更好,當他們注意自己的想法和感覺,可以與他人分享同情心,了解他們的身體,以及練習健康的生活習慣,例如身體活動和良好的營養。 這些做法也減少學生間的對抗和霸凌,促進同情和關愛行為。從研究中走入校園,需要大型規模的評估,而慈愛學校計劃正是這種大型規模評估的典範。

參與單位
規劃
弗吉尼亞大學的YouthNex中心,沉思科學中心和庫裡教育學院,由杰斐遜縣公立學校和路易斯維爾 大都市政府支持
課程
Virginia's Curry教育學院的教師與Sonima基金會合作開發, 並由Hemera 基金會提供支持
教導
杰斐遜縣公立學校,通過慈愛學校項目資助的額外教師
研究
弗吉尼亞大學青年Nex中心和Curry教育學校與杰斐遜縣公立學校合作
財政
US$11.4 百萬, 由産,官,學界支持
肯塔基州 路易斯維爾,LouisvilleKY),杰斐遜縣公立學校介
**杰斐遜縣公立學校,共有100,855名 學生的城市
**第一個綜合公立的學校參與慈愛課程,每週兩次, 包括心理意識,身體運動與姿勢/呼吸的實踐課程
**共有10,000名小學生(幼兒園至五年級)參與慈愛學校計劃
**將在正常預定的上課時間的背景下由有資格的實際生活教師教授,以便於可能的長期採用在這個資助項目的範圍內 ,第一年試點,以確保有效地融入上學日和教育目標

6年項目時間表
執行
Year
%
發展
2014-2015
16
開發教學,課程實施和評估組織,參與學校和支持者/資助者
試驗
2015-2016
30
3個試點學校實施
實施
2016-2017
48
3個試點學校實施第二年14所學校全面實施12學校對照組
實施
2017-2018
66
25所學校全面實施 25所學校對照組
實施
2018-2019
83
11所學校實施 14校控組 繼續評價學生
研究分析
2019-2021
100
繼續評估學生和學校 數據分析和綜合
注:在JCPS第五年後使用課程將取決於在項目資助的四年孵化之後是否採用長期的實際生活方案。
完全實施至少兩年後,試點,以評估學生的行為,成就和福利的好處
六年嚴格評估使用最高標準的隨機對照試驗方法比較25慈愛學校與和25控制組學校的區別。

此計劃中,參與人士有教育和心理研究人員,企業老闆,市長,學區主任,教授,醫生,法官,媒體等,共有十數位博士和MD,網羅有全國在這方面領域的専家,學者和地方直接管轄教育,行政,司法的主管,陣容相當堅強。在此計劃的背後,有正確宏大的眼光,誠如市長所言,如何可保持美國中型城市下世代的競爭能力,惟有從中小學的教育著手,才能力於不敗之地。

全球重要計劃
由於其規模和嚴格的評估,慈愛學校項目將密切關注美國和其他地區的兒童發展的教育和倡導。課程的設計是根據最新的創新和標準,以及仔細考慮公立學校系統的要求和現實。該課程在路易斯維爾的成功,在美國中心城市/郊區的一個中型城市,打算在全國各地的社區學校複製。


時代雜誌 兒童瑜珈正念的文章的網址

慈愛學校的網址