Feeling the infectious enthusiasm of my american friends in the Golden Flower who completed a Spartan race in 2015 – especially Sangee, Annukka, Damien, Rick, Marc and Wendi – I formed a team on a cold wet New Years day  – it started small and grew organically.  Signing up for the race kick-started my ‘Spartan Up process’… motivated to get stronger whilst feeling a little fear of falling short. I had  injuries and pain along the way that made me worry and the Race was present in my mind as an obstacle that confronted me.  Getting family, friends and more of my Tai Chi family  to join the team felt easy and an amazing team emerged. We had three inspirational training sessions. Two of them led by Carla and Jos Gerritsen who shared their spartan wisdom !  These gatherings where huge fun and created a warm fuzzy glow : )  My training gathered momentum and as the day got closer I felt good about myself and what I had done – including some crazy things like building rope climbing and spear throwing stations at home.

In the end 16 of us where gathered on the start line last Saturday feeling pumped up and ready to go. Wooo.

The race was fun – all the way. The end was euphoric.

Everyone in the team was amazing

The Spartan Up process boils down to a few key elements:
Exercising and getting fit is better within a team and working together to do a race as a team felt great . No gym membership required – just get outside run, do burpees hang off trees…aim for a balance between stamina, strength and few spartan obstacle techniques. Exercising can be fun if you connect with your inner child – go to the park and play on the monkey bars.  Obstacle races where you don’t know what you will have to do offer a mental challenge that mirrors life.

Arriving back at Heavenly Way I feel a warm surge of appreciation for Master San Gee Tam, Annukka and the Heavenly Way Community for this beautiful space which supports us and provides the perfect setting for our training.  The level of the school just keeps on rising and now we are starting to study the highest level – ‘Lineage Level’ Yang Family Small Circle Form. To begin Sangee and Annukka lead the group into a more conscious space – we make sure that absolutely everything is ‘handled’ and then we go deeper into reality.  The session starts with Sangee giving an overview of the Small Circle Level of training and how it is really a study of the principles and a higher level of refining their embodiment.  We prepare to do the form by practicing the Taoist Relaxation Exercises with a more subtle awareness of Qi, then we start to work on the form. Each movement is taught in great detail and is practiced many times before learning the next.  We balance ever increasing level of relaxation with a more and more refined structure. The Qi is amazing and seems to come as much from the intention move into this higher level as it does from our physical reality.  I feel that Sangee is transmitting huge qi into the space and maybe that whole Yang family are adding theirs into the mix too!  It really is a great privilege to have access to such a high level of teaching and after 18 years of diligent study and practice I feel ready to embark on integrating this new level and inspired to continue my path of Tai Chi development. I also feel like simply doing nothing!

1. Before Tai Chi: Feet parallel at Shoulder width facing North
2. Two Hands Up
3. Two Hands Down
4. Pick-up the Ball (left hand on top)
5. Step to the Northwest Corner
   • Single Hand Ward-Off Right
6. Pick up the Ball (right hand on top)
7. Step North
   • Single Hand Ward-Off Left
8. Pick up the ball
9. Step to the Northwest Corner
   • Double Hand Ward-Off
10. Roll Back
11. Press
12. Sit Back
13. Push
14. Gaze Left
15. Look Right and Make Cranes Bill
16. Look in the Mirror
17. Single Whip
18. Shift Weight and Turn to North
19. Lifting Hands
20. Drop back and Pick up the Ball
21. Shoulder Stroke
    • White Crane Spreads its Wings
22. Carry the Ball
23. Step Brush Knee and Push Right
24. Carry the Ball
25. Step Brush Knee and Push Left
26. Deflect Down (fist to the hip)
27. Step Forward and Punch
28. Withdraw
    • Offer Fruit to the Monkey
29. Step Back and Repulse Monkey (R)
30. Offer Fruit (R)
31. Step Back and Repulse Monkey (L)
32. Offer Fruit (L)
33. Step Back and Repulse Monkey (R)
34. Pick Up the Ball
35. Flying Diagonally
36.  Pick up the Ball
37. Step Left and Wave Hands Like Clouds (L)
38. Wave Hands Like Clouds (R)
39. Step and Wave Hands Like Clouds (L)
40. Wave Hands Like Clouds (R)
41. Step and Wave Hands Like Clouds (L)
42. Pick Up the Ball
    • Crane’s Bill
43. Looking in the Mirror
    • Single Whip
44. Snake Creeps Down
45. Golden Rooster Stands on Left
46. Pick up the Ball
47. Golden Rooster Stands on Right
48. Turn and Cross Hands
49. Strike with Heel
50. Pick up the Ball
51. Step, Brush Knee and Push (R)
52. Carry the Ball (L)
53. Step Forward, Brush Knee and Push (L)
54. Withdraw
55. Push
56. Turn to the Front
57. Cross Hands

The forms that we practice in the Golden Flower Tai Chi School are based on lineage Yang style Tai Chi as taught to Master San Gee Tam by his original teacher Master Chu King-Hung.  After many years of study and practice San Gee decided to create his own forms based on the originals and integrating other teachings from outside Master Chu’s lineage including movements and techniques from Dong Family Tai Chi. This process of creating adapted ‘Golden Flower’ forms has been going on for the past 20 years so now we have 5 Golden Flower Tai Chi Forms to learn /practice and each form has its own set of preparation exercises, standing qigong positions, as well as pushing hands exercises.

Qigong Form.  55 movements in a small stance.  Focus on fundamental principles: relax/ground, upright posture, full weight shift, align to weighted foot, circular arm movements. Beginners

Basic Form. 112 movements in a medium stance.  Add more detailed principles, three point alignment & open knee stepping. Form variations: Rolling/circling, Yin-Yang, Drone, Dynamic, Relax, Fast, Fast Fa-Jing, Speaking Steps, Centre-move. Intermediates

Fast Form. Adapted version of basic form with extra stepping and focus on applications. Performed fast. Intermediates

Long Form.  252 movements (using same counting method – though generally known as 108 form) in a long deep stance using lifted knee stepping. Fuller expressions of each movement with detailed sequencing and understanding of hand applications. Spiralling and opening/closing the arms. The Golden Flower Long Form is a training form to develop the complete version of each movement and may be performed in upright version or tendon chi version. (The long form movements may then be internalised in the study of traditional lineage-based Small Circle Form – the highest level of trainng in our school). Advanced students

Large Circle Form (same sequence as long form) in a large square stance using foot circle stepping and taking movements to the maximum to strengthen and open joints. Form still in development. Advanced students

These five forms fit together so that the learning and development is progressive, everything moves in the same direction.  These five forms will keep even the most keen of students busy for many years!

Six Harmony Tai Chi

An ancient principle in Tai Chi practice is the six harmonies. These comprise three external harmonies and three internal harmonies. Externally, our movements coordinate together as: shoulders with hips, elbows with knees and hands with feet. Internally, we coordinate and connect ourself as: spirit/consciousness with mind, mind with energy and energy with body.  In Chinese this poetically summarises to: Yi -> Chi -> Li, which is the process of manifestation from mind through sensation into physical reality. It also describes and parallels the process of healing change or transformation which starts with intention, works through sensitivity and emotion and translates into physical well-being.

One way to look at the principle of Yi chi li, is in the setting of a therapeutic Tai Chi session, where there are three components of the session to harmonise: the participant, teacher and activity. The process of energy transformation starts with the participant making a conscious choice – a choice to participate. This is the process though which everything happens; it starts with consciousness or awareness. This is the very centre of ourself, the ‘experiencer’ of all the experiences – the ‘seer’ of the mind, the ‘feeler’ of the emotions and and ‘sensor’ of the body. From this ‘awakeness’ we create the intent,  a definite thought – I want to do Tai Chi.  The more clear this is – the more powerful the rest of the process becomes:  ‘Harmonising spirit with mind is just conscious choice.’

In the next phase of the process, mind harmonises with energy, the participant’s intent is like a light-beam shining onto the teacher. The teacher ‘holds the space’ leading and communicating and is already ‘in the energy’ guiding the participants to move into this realm of feeling and sensing.  The participant listens, watches, and follows the teacher moving. On a subtle level the embodiment of the teacher’s energy is clear and strong which makes it easier for the participant to move into energy awareness. This is like a strong magnet which re-magnetises a magnet that has lost its magnetism by sharing harmonious movement.   The teacher and participant in synchronistic movement allows for the participant to experience the movement in the same way that the teacher does.  This process of mind hamonising with energy forms a ‘group’ or collective synergy of working together.

The final part of the process drops easily out of the essential preliminary steps.  The energy harmonises with the body.  The teacher and the participants are working together as a group in a feeling and sensing space as the activity unfolds in gentle exercise with an emphasis on ‘loading’ the legs and lifting the spine.  By working together on continuous integrated physical movement utilising the three external harmonies: hips/shoulders, elbows/knees and hands/feet, we generate a flow and sense of timelessness.

By using this process and having the experience of it working we come to know and understand our own power to transform our reality and move in the direction we want to go in, towards health and self mastery.

In my next article, I will share how to work with distraction that is common for most beginners in Tai Chi… The three internal harmonies are a continuous loop.  And, at times we may get distracted or – ‘taken out’ by other processes we are working on – which quite often are mental and emotional processes relating to the past. We learn to simply restart the loop – ‘wake-up’ and notice we are distracted, become aware of what’s happening inside – remind ourselves that right now we are choosing to do Tai Chi – return our attention to the teacher and get back into harmony with the energy of the group; learning to ‘listen’ –  we move into our body and the activity, and synergistic flow returns.

Tao

Tao, the subtle reality of the universe cannot be described.
That which can be described in words is merely a conception of the mind.
Although names and descriptions have been applied to it,
the subtle reality is beyond description.

One may use the word ‘Nothingness’ to describe the origin of the universe
and ‘Beingness’ to describe the Mother of the myriad things,
but Nothingness and Beingness are merely conceptions.

From the perspective of Nothingness, one may perceive the expansion of the universe.
From the perspective of Beingness, one may distinguish individual things.
Both are for the conceptual convenience of the mind.

Although different concepts can be applied,
Nothingness and Beingness  and other conceptual activity of the mind
all come from the same indescribable subtle Originalness.
The Way is the unfoldment of such subtle reality.
Having reached the subtlety of the universe,
one may see the ultimate subtlety, the Gate of All Wonders

Elucidation of Chapter One of Tao Te Ching by Master Ni

Tao is the ‘Mother of all Principles’ and is indescribable.  Tao is often referred to as The Way. The Way Life is …The Way of Things.  To harmonise with Tao is the ultimate attainment.  The things that I understand in working towards such harmony are:

• make no assumptions … really none!
• Develop your awareness to ever more subtle levels
• Observe and feel Nature
• Listen to and trust intuition

Superfitness Exercise Set – 13 . 10 . 5 . 8 . 5 . 8

13 – Arms

1 Side-to-side
2 Forward/backward opposite sides
3 Flying arcs – arcs side-to-side
4 Forward circle crossover
5 Push and pull back
6 Arm rotation out from shoulder
7 H flex
8 Push behind the head
9 Yin yang behind the back
10 Elbows overhead forward/backward
11 Pressing wrists on thighs circles in both directions
12 Upper spine + shoulders circle reverse (hands clasped over head)
13 Tree shaking

10 – Upper Spine

1 Upper spine swing
b Swing from middle back and solar plexus
c Swing form hips
2 Arms circles overhead
3 Single arm swing/circle forward/backward
4 Both arms circle together forward+backward and reverse
5 Alternating Arms Circle- Backwards and Forwards (8 cycles)
6 Both arms circle one forward one backward and reverse
7 Alternating vertical fast stretch
8 Vertical fast stretch
9 Both Arms to the Side and Back
10 Picking grapes

Five – Neck and Spine

1 Turning side-to-side
2 Flex Neck/Shoulders Forward and Backward
3 Looking over opposite shoulder
4 Flexing/leaning side to side
5 Upper spine head circles and reverse

8 – Torso/Whole Body

1 Circle top
2 Circle bottom
3 Side thrust squat
4 Push/pull hip flex
5 Camel neck body wave reverse
6 Ax variations
7 Folding squats to sides
8 Squat and reach
b Squat and reach on one leg

5 – Feet and Ankles

1 Ankle rolls – forward/back
2 Ankle rolls – side
3 Feet roll one forward one back
4 Ankle Rolls  – circle
5 Ankle circle outside/inside and swap (toe touching)

8 – Legs

1 Leg swings swap
2 Leg lifts front side and back then crossover
3 Big leg cycles forward back and swap
4 Knee circles forward back and swap
5 Rocking down side squats
6 Knee in lunges
7 Cross-over fold back
8 Catching the sky

At Golden Flower Tai Chi we don’t have a strong focus on creating/grading levels of attainment for  students as they progress in the school. I am still wearing the same battered leather belt my stepmother gave me 30 years ago and, though part of me wants a Blackbelt, I am aware that my level is different in each domain (physical, energetic, mental and spiritual).

We have one main certification process  – becoming an Instructor.  We put a lot of energy and focus into this process and it is very inspiring to watch students transform as they become Golden Flower Instructors.  In my teaching I distinguish three stages of development up to instructor level – beginner, intermediate and advanced student.  It is good too stay open-minded about a student’s progress because some like to focus on the internal meditative aspects whilst others refine their movement and posture or develop their fitness and flexibility.  Ultimately on the road to mastery of course all aspects become highly refined.

If you choose to develop to instructor level then, afterwards,  you can look forward to a long and (mostly) enjoyable process of growth and development and years of practice.  On most days I notice something that has improved,  From a combination of dedication, consistent application of natural intelligence and most importantly  high level teaching from a Tai Chi Master you may begin to approach mastery.

I have focussed diligently for the past 10 years since I became an instructor and I know I have a long way to go…and interestingly, as each year passes, I become less attached to pre-defined outcomes like getting to a certain level within a certain time – Tai Chi is just not like that.  I am, however, very committed to continuing to grow and develop and move in the direction of mastery. The path has its own energy that is very powerful and one aspect of this is a sense of purpose.

I recently had the pleasure of looking after Master San Gee Tam and Annukka at my home for a week whilst they were here to lead a 5 day Residential Instructor Training (as well as an all-day workshop for students.)  Spending so much time with my teachers moved me along in so many different ways and not all of them are describable.   What I am practicing now is creating a new feeling of contentment with where I am and less focussed on pushing myself forward.  In this space I feel lighter and more energised and this is helping me to rebalance my perception of time.  I have been deeply conditioned to feel short of time and I am progressing steadily in a process of transforming this relationship. This lighter space that I am generating translates into my relationships so my family and students are finding me easier to be with. My Tai Chi classes are fun as well as more being possible. It feels like contentment comes out of a greater trust for the process of life and what is coming – this is grounding and staying connected to physical reality …now – something which I am also contually working on in my form. The direction of mastery is in embodying the principles of Tai Chi simple yet profound things like, grounding, being centered, life balance and alignment.

In hanging out with San Gee I learned a new skill – the art of insulting people in a way that they have the opposite reaction – instead of feeling insulted they feel lighter and entertained – practicing this I found my sense of humour (never far away luckily).  There is no end to the exploration of Yin and Yang on the timeless path to Mastery.