How I popped my SI joint back in, using baduanjin

A couple of months ago I put my Sacroiliac joint out doing Jiujitsu. Typical symptoms are pain walking, standing in one spot and generally everything involving being alive. I didn’t know it was out initially so carried on training for a couple of days, but the pain steadily increased until I sought help from a sports therapist who diagnosed me, followed by a painful massage which felt good afterwards, not during!

This video shows where the Sacroiliac joint (SI joint) is located (it’s the meeting of the sacrum and the iliac.) The pelvis is not one bone, it’s three bones and the SI joints are what connects them together. The presenters are a bit crazy, but I kind of like them:

As you can see, there’s not much movement in the joint at all, and when it gets jolted it can move out of alignment and that’s when you get all the problems I had. Naturally, your other muscles and tendons have to compensate for the joint being out, and they object, strongly! In my case my piriformis was particularly unhappy about the situation and wanted to let me know by inflaming. Ouch!

I want to post a picture of the piriformis showing its location, but at lot of these medical pictures are copyrighted, so I’ll link to a page that has one instead here. The picture of the posterior of the pelvis is here.

Now the video above shows various ways to pop your SI joint back in the right place, but I did it using the baduanjin exercise I was taught as part of Chinese Qigong, so I thought it was worth talking about here.

After a sports massage to relax the tendons I did the usual Baduajin routine I do regularly as part of my morning routine, and during one particular exercise I felt the SI joint pop back in place straight away.

Baduanjin 八段錦 (translates as ‘8 silk force’ or ‘8 pieces of brocade’) are a set of Chinese exercises that could be up to a thousand years old. Simon Cox has a great history of the baduanjin (including a video of them being done) on his website here.

The version of baduanjin I do is way simpler than Simon’s version from Wudang mountain. Here’s a video of my version done by Sifu Kerr of the Spinning Dragon Tao Youtube channel (whose videos are worth checking out as well):

At 6.48 he does “Stretch and Glare to the Horizon” which is the exercise that immediately popped my SI joint back in. I prefer to do that one with my hands in fists rather than the “sword fingers” Sifu Kerr is using, I don’t think it would make any difference to what’s happening to your SI joint either way.

In the Okanagan Valley Wading video that exercises is called “7. 攒拳怒目增力气 Make a fist and with glaring eyes increase your power and qi,”:

But they do it with the fist vertical and very much as a hard punch. The variation I prefer myself is doing it as a slower stretch and I keep my fists horizontal, and a bit bent downwards, so effectively out of alignment for a punch, but with an increased stretch across the yang channels on the outside of the forearm. With the slower stretch version you can really feel the counter rotation on the spine as one arm is stretching forward, the other is simultaneously stretching backwards and you are doing your best to not let your pelvis move – just keep it facing 100% forward and level in a horse stance… And that’s what did it – pop! I felt my SI pain immediately go and the joint felt normal again. Relief!

Clench the Fists and Glare Fiercely, circled in red, was the exercise that did it for me.

As you can see, there are many variations on the baduanjin, (just look at how many you can find on YouTube!). So, I’d suggest sticking with whatever version your teacher gives you. The important thing is these exercises put my SI joint back in place, and for that I’m very thankful, as is my piriformis, which took a couple of weeks to quieten down, but hasn’t bothered me since.

If you ever put your SI joint out, it’s good to know how to put it back, so try the above. I’d recommend a sports massage as well, to deal with the inflamed tendons caused by it being out of place.

Just as an aside, Ellis Amdur wrote a brilliant article that I’d recommend about Baduanjin Used as a Therapeutic Activity Within a Youth Detention Facility. Check it out.

The most successful martial arts movement of the first half of the 20th century, that you’ve probably never heard of

I find I’m getting increasingly fascinated by the concept of ritual, magic, and how it relates to Chinese martial arts. I think I’ve just never been satisfied with the explanation that forms in Chinese martial arts are there for cataloguing techniques. There are many martial arts in the world that do not require forms to catalogue either their techniques or body methods (Shen fa). When something like that so obviously doesn’t add up, I think there has to be something else going on. But what?

It’s been a long time since I’ve linked to Ben Judkins excellent website Kung Fu Tea, but I’m going to recommend that you give this article a read. It’s about the biggest group of 20th century Chinese ‘martial artists’ that you’ve probably never heard of. They were called The Red Spears. And despite having a membership in the millions (millions!) they tend to get wiped from modern historical accounts of Chinese martial arts. Made up of poor, usually illiterate members, they existed away from the cities and the urban areas, where all the well known marital arts groups like the Jingwu Association and the Koushu Association existed. Urban association tended to write books and leave more newspaper articles as evidence for historians. The Red Spears had the numbers, but they were out in the sticks, and out there, less ‘scientific’, ‘outsider’ and ‘western’ ideas pervaded. There we find war magic, rituals and mystical arts.

Yanan China Peoples’ Militia member.

The Red Spears, as effective grassroots organisers in local areas seemed to perform something of the same function as elements of the historical Yakuza in Japan, stepping in when local authorities overstep their mark and being effective at “getting things done”.

And despite the name Red Spears, let’s not forget that these militia groups, like all militia groups, carried rifles. Performing magic rituals and being in a secret society did not mean they rejected all modern technology. 

The article contains a report called “Background and Doings of China’s Red Spears By Norman D. Hanwell (Asia Magazine), The China Weekly Review, August 19, 1939. Page 381” which talks about practices that don’t seem a million miles away from what we would call chi kung these days, if you made it more secular and removed the practices we would call superstitious.  

“Through the customs of the Red School probably differ from locality to locality and naturally the secret part of their program is difficult to confirm, since no outsider is permitted to attend, there are descriptions by Chinese in print. In some sectors members of the Red School “got to school” in a temple each evening. Arriving with their red-tasseled spears. Reaching the School Hall they come before the incense altar common to all Chinese Temples, bare their backs and kneel to listen to one their leaders lecture. Following this, each one breaths deeply and beats his breast, ending with the shouting of the slogan “Chi Kung lai yeh!”—a phrase difficult to translate. Perhaps it might be compared to “The gods be with us!” a short incantation from which strength may be obtained. Out of this process some of the Red Spears are convinced of their invincibility in battle and immunity to death therein.

The Type of Training

Certain persons profess to find in this type of training some scientific basis. For example, the regular evening attendance, the listening to lectures and the sitting in meditation are good training, they claim, for the development of the quality of serenity or tranquility.  The practice of holding the breath and beating the breast is excellent for developing the lungs. The crying out of the slogans is declared to be good training for breath control. Whether we accept any of these “scientific” values or not, we must admit that there are psychological advantages to be obtained from these practices. The peasant convinces himself of his own ability to undertake certain tasks, and his conviction inevitably increases his effectiveness.

A recently made investigation of the White Spear Society of Anhwei Province, an area now under Japanese occupation, reports that the superstitious “Chu kung lai yeh!” has been replaced by slogans more appropriate to present activities. Among these are “Kill the Eastern Sea Devils”—that is, the Japanese—and “Kill the Traitors”—that is, those Chinese cooperating with the Japanese.”

As you can see, the report talks about breath control, tranquility training, hitting the body to strengthen it and gain invincibility (The shouting of the slogan “Chi Kung Lai yeh!” may have some relevance, but who knows…? That may simply have been the historical equivalent of “Let’s do this!”)

I’m increasingly wondering how much of modern Chinese martial arts is built on all this long forgotten training from a different time and setting. It’s interesting to ponder.

I wrote about cults in marital arts yesterday. I think its pretty clear that The Red Spears would fit the definition of a cult, but by modern standards they are way more extreme than anything the Tai Chi world can conjure up today. Forget expensive training camps. They actually led their members into armed conflicts, battles and more! That’s also an interesting topic to consider.

Saanxi province China Peoples’ Militia

Did Taoist cultivation exercises really influence Western gymnastics?

I was watching a video recently about the origins of Swedish Gymnastics, the exercise system created (or codified) by Dr. Pehr Henrik Ling in the 18th Century. Swedish Gymnastics was part of the “Physical Culture Movement”, which began in Europe during the 19th century, spreading to England, the United States and can still be found today in the form of Gymnastics, Body Building and modern massage.

(Discussion of Swedish Gymnastics is usual centered around the fact that they contain more of the content of a modern Yoga class than you find in anything from ancient India. This information usually comes as a shock to most people, but postures like Downward Dog or Table Top are straight from Swedish Gymnastics and have little to do with ancient Indian Yogis on a path to enlightenment. You can find out more about that in the book Yoga Body by Dr Mark Singleton, or his Yoga Journal article.)

But today we are not interested in Yoga. We’re interested in the connection between Swedish Gymnastics and Taoist health exercises. It’s always been been assumed that Ling was, at least, inspired, by the Chinese/Taoist breathing, gymnastic and alchemical systems (what we would call Qigong today) when he created his gymnastic system, if not actually copying them, but the following video by Physical Culture Historians makes the case that there was no Chinese connection for Ling’s work at all. Have a watch:

It’s quite a persuasive video. I mean, it doesn’t matter much these days – nobody except cultural historians really practices the old style of Swedish gymnastics anymore, as far as I can see, and millions of people practice yoga and Chinese Qigong, but it did start me thinking about the whole question.

From watching the video it appears that the commonly quoted idea that Ling traveled to China at some point is bogus. Which leaves the idea that he might have been exposed to a book on Taoist gymnastic exercises. Everything traces back to the 1779 article by Jesuit priest Cibot “Notice du Cong-fou [Kung-fu] des Bonzes Tao-see Tao shih” which you could translate as “Kung Fu xercises of the Taoist Priests”. The video above calls these the “old form of the popular Baduanjin exercises” – however, I’m not convinced that’s what they are, but anyway… I agree with the point the video is making, which is that these seated exercises don’t seem to have much in common with Ling’s exercises, which are all done standing.

The video makes no reference to Joseph Needham’s Science and Civilisation in China, Vol 5, which is the work that, I think for most modern scholars, adds the most credence to the idea that Ling’s exercises were based on Chinese Taoist gymnastics. But Needham is also using Cibot as his source. Needham says:

Our little digression, if such it was, on Chinese calisthenics, has brought us to the time when the Jesuit P. M. Cibot (3) presented Europeans with a short but celebrated paper on the strictly macrobiotic exercises of the physiological alchemists.a His ‘Notice du Cong-fou [Kung-fu] des Bonzes Tao-see [Tao shihJ’ of + 1779 was intended to present the physicists and physicians of Europe with a sketch of a system of medical gymnastics which they might like to adopt-or if they found it at fault they might be stimulated to invent something better. This work has long been regarded as of cardinal importance in the history of physiotherapyb because it almost certainly influenced the Swedish founder of the modem phase of the art, Per Hendrik Ling. Cibot studied at least one Chinese book, but also got much from a Christian neophyte who had become expert in the subject before his conversion. Cibot did not care much for the Taoist philosophy, but believed that kungfu and its medical theory was an ‘estimable system’ which had really worked many cures and relieved many infirmities.

Did this work really influence Ling? Maybe he read it, who can say, but I think the idea that Ling’s exercises are in any way copies of these Taoist exercises seems to be stretching things a bit. In any case, there were already plenty of existing exercises systems in Europe that are the most likely source of Ling’s influence, not to mention that Ling got a lot of his stuff from fencing, which he was very familiar with.

I think we also have to address the issue of whether anybody can truly create something new, or not, as well. Every new Kung Fu style, for instance, is not really new, it’s a blend of things that have come before with some new ideas added.

So, I have to say, it is looking like Needham is wrong here and that Ling wasn’t influenced by Chinese sources, but equally, I don’t think Ling created all these exercises himself out of thin air. Every great innovator stands on the shoulders of giants. Either way, Ling’s system remains a fascinating snapshot of exercise methods that started to sweep Europe, and US, paving the way for the things that would follow.

The Power of Chi, the movie, and a response

A new YouTube video landed a day or so ago that has caused something of a sensation. It’s a trailer for a movie called The Power of Chi and has some well known UFC fighters and professional athletes in it, all experiencing the power of a Tai Chi master’s “chi”. And there’s a voice over by Morgan Freeman. I kid you not! Yes, the Morgan Freeman!

From the trailer, this mysterious chi is presented as a force that can be produced by the master and defies all explanation. To be honest, this tai chi master has been producing very similar YouTube videos for years now, but he’s usually demonstrating on no-name seminar attendees, this time however it’s a big budget production with well known fighters like Fabricio Werdum and Lyoto Machida being demonstrated on.

You can see the trailer here:

Now I haven’t seen the full film, and frankly, I’m not going to pay to download it, but colour me unimpressed with that. It all seems a bit silly to me.

Friend of the Notebook, Rob Poyton (who I recorded a podcast with recently) has produced his own video response to the trailer and I think it’s hard to argue with his conclusions, but feel free to make your own mind up:

I like Rob’s point at the end, that if you’re going to demonstrate things like this, then what are the functional uses of it? That’s what you should be demonstrating.

Three views of qi in Tai Chi

Photo by Greg Rakozy on Unsplash

When it comes to “qi” it seems that every teacher has a slightly different view about what it is. After meeting many martial arts teachers, over the years (and ignoring the clearly delusional amongst them) I’ve paired these various views down to three models that I feel can act as a guide for helping the practitioner sort out what your teacher means when he or she says “qi”, and therefore, what you mean. I don’t think the three are exclusive at all – following one does not negate the others – and all three can be applied at once.

Many people would rather we kept qi out of Tai Chi Chuan teaching altogether, and I respect that view, however the Tai Chi Classics refer to qi quite often, so I think we’re stuck with it. And if you can’t beat ‘em, join ‘em.

Of course, qi relates to things well outside of the realm of martial arts too, so I think that it’s important to say that what follows is from a martial arts perspective. I’m looking at qi with a view to how it relates to the human body in things like Xing Yi and Tai Chi Chuan. If I was thinking about how qi related to, say the universe, or the landscape, I’d be looking in different places. Although, it has to be said that in Chinese thought the microcosm often mirrors the macrocosm.

Biological qi

The first view we’ll call the biological model. This is the view that what the Chinese call qi is simply the energy the body creates in the cells using the ATP cycle. We’re not talking about a controversial “bio energy” here, just the normal way energy is created in the cells of the body.

Adenosine triphosphate (ATP) is the energy-carrying molecule found in the cells of all living things and the universal energy carrier in the living cell. The German chemist Karl Lohmann discovered ATP in 1929.

ATP contains three phosphates and when it is converted to Adenosine Diphosphate (ADP) a phosphate is removed and energy is released that cells can use for processes like movement, synthesis and active transport.

While the chemical process of the ATP cycle is hard to explain, the impact on things like Tai Chi and martial arts is quite simple and uncomplicated – qi is nothing mysterious here, and all movement therefore requires qi.
In this model, qi is related to breath because oxygen is required for the ATP cycle, which ties into the Chinese view of qi being related to breath quite nicely. The lungs therefore take over a prominent role in qi production, since oxygen is required for the ATP cycle to work.

Teachers that have this view of qi tend to focus more on the middle dantien in the body, as the the focus of movement, since qi production is higher in the body, towards the lungs, compared to the lower dantien. Stances tend to be higher and not as wide. Mobility is stressed over stability. Arts like Xing Yi and Yi Quan are good examples of these sorts of martial arts.

Qi as strength in a conditioned body

The second view of qi fits in more with Chinese concepts of acupuncture. This view sees the body as containing a number of muscle-tendon channels that run from finger tips to toes. On the soft yin parts on the front of the body we find the yin channels, and on the harder yang parts of the body, the yang channels. These qi channels are the channels along which strength can ‘flow’. By strength we’re not talking about the normal isolated limb movements, but the type of springy whole-body strength exhibited by animals and some marital artists. You can view movement in animals (and humans following this model) as a series of opening and closing movements using these channels. When we contract inwards, for example, we pull along the yin channels and when we open the body outwards we are pulling along the yang channels.

Think of the movements of a Cheetah running – as the legs stretch out the yin part on the front of the body is ‘opened’ and the back ‘closed’. As the legs retract inwards, the front closes and the back expands and opens. The process repeats in a cycle. This movement from yin to yang and back again is the Tai Chi cycle in action.

These channels are not real anatomical structures in the body, but constructed as distinct pathways containing various muscles, tendon, ligaments and fascia groups. (The acupuncture meridians that most people are familiar with are a similar idea, but came later and are obviously based on this idea of muscle-tendon channels in the body.)

In a normal human being these channels are not particularly strong or well developed, and work is required to strengthen them – to give you a “strong qi” – which is what neigong and chigong is for.
Qigong practice is therefore designed to condition these muscle-tendon channels – notice a lot of Qigong practice is to do with stretching along these muscle-tendon channels, using the breathing to assist (e.g. the baduanjin set of exercise). Over time this stretching and breathing can strengthen the channels so that they become a tangible, physical presence in the body. Once they are strong enough to physically manipulate the body with, various martial arts feats can be performed using them, like explosive punching (Fa Jin) or strong twisting and coiling movements.

You most often find this qi model used in arts like Chen Taijiquan, which is known for its twisting and coiling locking and throwing methods (chin na) and its explosive, whole body strikes called Fa Jin. Silk reeling exercises, which are part of Chen style Tai Chi, are excellent for developing this kind of conditioned strength.

Qi as a non-physical body

The final, more esoteric, view of Qi is as a non-physical body. Chinese medicine has the concept of the Sanbao – the three bodies. The physical body – Jing (related to our ability to replicate ourselves by reproduction), the energy or Qi body and Shen the mental or spiritual body. All three bodies are thought to inhabit us at once.

The physical body is the most apparent being the one we use most obviously, but through practices such as Zhang Zhuang Qi Gong, where you stand and hold postures over time, we can gradually become more aware of the more subtle energy body. The Qi body becomes apparent through sensation observed over time. The act of being aware of the qi body, usually in standing Qigong postures, (although seated or lying meditation practice also exists), strengthens your connection to it and your appreciation of it. The same is, presumably, also true of the Shen body, but that is not something I’ve ever experienced myself.

These more esoteric practices tend to be associated with spiritual groups (Taoist internal alchemy traditions), secret societies (exploited in the Boxer Rebellion) and martial arts groups that tend more towards stillness in their practice – like Yang style Taijiquan, or ones that practice seemingly impossible feats of conditioning, like iron palm and iron body practices.

While this view of qi is the one that’s hardest to ‘prove’, it’s also one of the most accessible. Practicing with stillness over a period of time can be done by anybody anywhere and usually produces some tangible results – heat in the hands, etc. But I think this is also the qi model it’s easiest to become deluded with. After all, if your only feedback is judging the things you experience yourself it’s easy to lose your objectivity. This is of course why having a good teacher is important.

Sinking the Qi to the Dantien

Jesse Kenkamp (AKA The Karate Nerd) has done another great video on tracing the roots of Karate. Here he is with White Crane practitioner Martin Watts in Yongchun, birthplace of White Crane, which is usually considered an ancestor style to Karate.

What I liked about this video is Martin’s no-nonsense teaching of what are generally thought of as internals in Chinese martial arts and shrouded in mystery (usually by westerners using Orientalism to sell books 😉 )

My point in posting this is that Martin covers “sinking the qi to the dantien” at 4.00 – what it is and, most importantly how what it is not is just as important.

I appreciate Martin’s simple, down to earth explanation.

The Most Important KATA in Karate 🥋

Scandinavian gymnastics and Qigong

Mark Singleton wrote a book, Yoga Body: The Origins of Modern Posture Practice, in which he questions the ancient roots of Yoga. Is it really old, ancient, or even Indian? You can read his article summarising his argument here.

“What did it mean that many of the poses I was teaching were identical to those developed by a Scandinavian gymnastics teacher less than a century ago? This gymnast had not been to India and had never received any teaching in asana. And yet his system, with its five-count format, its abdominal “locks,” and its dynamic jumps in and out of those oh-so-familiar postures, looked uncannily like the vinyasa yoga system I knew so well.” –

Mark Singleton, Yoga Body: The Origins of Modern Posture Practice

I really love discovering these odd curiosities of 19th and early 20th century European gymnastic or martial arts that look incredibly like what we practice in the Asian martial arts styles, Qigong or Yoga. The link between 19th century French Savate (kickboxing) and the Japanese version of Karate is another fascinating connection that I’ve looked at before.

Recently I watched another video about 19th century Swedish Free Gymnastics:

Swedish Free Gymnastics has long since declined, but was pretty popular in the 19th century. There are some great archive pictures and video of the movements in that video above, and they look incredibly like what we know in China as Qigong – the idea of slow, smooth, elegant movement with force balanced around the body. In fact, some of the positions look exactly like Qigong movements I’ve been taught and practiced myself.

“The Swedish system of gymnastics is distinguished from other methods in the fact that a special apparatus is not absolutely needed for its exercises. If any argument were necessary to prove the hygienic and intellectual benefits of physical exercise, in these days of varied athletics, a scrutiny of the handbook now under notice would excite due enthusiasm. The whole range of gymnastic performance, from the simplest to the most complex exercises, is herein put before the reader with explicit directions for practice, and with a gratifying abundance of illustrations. The fact that the English language has hitherto had no comprehensive manual on the Swedish system is the occasion of the publication ; the official service of Baron Posse confirms his fitness for the authorship of this book of rules; while in mechanical arrangement nothing seems to have been omitted that would induce fondness for gymnastic practice.”

Posse, Nils. The Swedish system of educational gymnastics. B

As the video says, the similarities have lead some people to wonder if Tai Chi Chuan (Taijiquan) was actually the inspiration for these movements. There was, after all, a political connection between China and colonialist Europe powers in the 19th century, that culminating in the Opium Wars.

The author of the video sensibly disagrees with the connection to Tai Chi Chuan, and so do I. For a start, I think these movements from Sweden are likely older than Tai Chi Chuan, The general assumption amongst people is that Tai Chi Chuan must be really, really old, yet there’s no evidence of its existence before Yang LuChan arrived in Beijing in the 1860s.

But leaving the Tai Chi Chuan question aside, the movements of Swedish Free Gymnastics look more like Qigong than Tai Chi Chuan anyway, but there are records of Chinese health movements (“tao yin”) stretching back thousands of years in China, so I don’t think we can claim a European origin for Qigong. Some sets like the Muscle tendon change set are really famous.

However, I wouldn’t discount the role of influence. The Europeans arriving in China in the 19th century in large numbers and with superior military force resulted in huge changes. As China began to experience defeat at the hands of the European powers, it turned it attention to modernising and adopting these new methods or warfare, economics and exercise. We talked a lot about this in our podcast episodes on the history of Tai Chi Chuan.

As China looked to the West new ideas of commerce, military methods and politics were considered for the first time. I wouldn’t be surprised if some element of the gymnastics of the time slipped in as well, as it did in India, with Yoga.

Review: Heal Yourself and the World with Tai-Chi by Bob Klein

Heal Yourself and the World with Tai-Chi

Bob Klein

Bob Klein first studied Tai Chi Chuan fifty years ago with Grandmaster William C. C. Chen, and also owned an animal importing business, which gave him a ready supply of exotic animals to test his martial skills against. In a method that sounds similar to the legendary founding tales of many Chinese martial arts, Bob observed the wild animals, and learned their fighting ticks. Bob describes the process as learning the “pattern of attention” of each species, which he then tried to adopt in himself in sparring and Chi Kung, creating his own system, Zookinesis, along the way.

“The imported animals were often not in a good mood as they emerged from their shipping containers and I was attacked frequently.”, explains Bob.  “Many of the animals were stronger and faster than I so I had to use my skill in controlling their attention. There were many close calls and I had many scars”, he observes.

Klein also traveled to the jungles of Central America several times to study animals in the wild. “I would buy a dugout canoe and spend a few months paddling along rivers, meeting the wildlife and people.”

The result of this study is the system of chi kung he calls “Zookinesis” (“animal exercises”) and the fighting system called “Phantom Kung-fu”, which is the result of his Tai Chi Chuan influenced by Zookinesis. Zookinesis seems to evolve into the wider world of healing and being in harmony with nature.

The book, Heal yourself and the world with Tai Chi is as much about Zookinesis as it is about Tai Chi. It’s not a “teach yourself Tai Chi” type of guide, or a deep dive into history. Instead, I’d describe it as a kind of stream of consciousness on the subject of animism, Tai Chi, energy flow and spirituality. There are headings and there are chapters, but I don’t really feel like they matter much. You could dip in at any point and just start reading. Stop, flick on 20 pages and read a bit more. Go back 40 pages. And so on. That’s not to say it’s not a well written book, but a reader looking for a more organised, practical or logical system to unpick will be disappointed.

Here are some examples of paragraph I’ve picked at random to give you an example of the sort of text it contains:

“Small children in our society usually draw people as big heads with tiny arms and legs sticking out of the heads. I wonder if they are just seeing the distribution of attention in a person, and drawing their pictures accurately from that perspective.”

In fact, Klein’s work makes a nice contrast to the often fractious world of online Tai Chi discussion. His musings are marvelously inofensive and do a good job of framing his points of reference. He has no interest in denigrating other styles of Tai Chi or teachers, exposing fake histories or arguing with anybody else about what ‘real’ Tai Chi is. 

No egos were harmed in the making of this book. If you’re looking for a philosophical meander through many of spirituality’s greatest hits then you’ve come to the right place. Step inside, pour yourself a cup of green tea and let the zookinesis flow.

Heal yourself and the world with Tai Chi is available through Amazon, and Bob’s website:

Tai Chi: What moving from the dantien actually means

white ferris wheel under cloudy sky

“Stand like a perfectly balanced scale 
move like a turning wheel.” Photo by Paweu0142 L. on

Uber-malcontent Oliver Gerets, is back in my comments section, this time complaining that my statements are still oversimplified and misleading.” Which I think probably just means that he hasn’t bothered to read much of my blog before, as everything I said in the post he’s referring to on whole-body movement is pretty well explained in previous posts, if you want to look for it.

His issue is that I said the following were the 3 movement principles of Tai Chi, without further explanation:

1) moving from the dantien

2) power up from the ground (jin) – rooted in the feet, expressed by the fingers.

3) coiling and spiraling actions from the dantien out to the extremities and back.

He’s right – I did exactly that and moved on because I didn’t want to get sidetracked on them and get onto the main point I was discussing.  You see, I’ve gone over those points before, but we might as well use this as a springboard to discuss these ideas again and un-simplify everything. Just like Al Pacino in the Godfather – just when I thought I’d got out, but he pulled me right back in.

Let’s deal with Oliver’s first complaint.

1. There is no generally accepted definition what the dantien is amongst Taijiquan practitioners. Not even in Chen style. “Moving from the dantien” is a hollow phrase with very little practical meaning.”

I don’t know what he means with the “not even in Chen style” comment, so let’s ignore that.

I’d agree that there are no accepted definitions of anything amongst Taijiquan practitioners of what the dantien is, but there are no accepted definitions of anything amongst the practitioners. They’re a strange bunch of people ranging from weekend dabblers to full-on fanatics who have very differing views on everything under the sun, but the people at the top of the family trees tend to disagree much less. They all know what they mean.

I also think most Tai Chi people do know what the dantien is. For clarity, let me add my own definition:

The dantien I’m referring to is simply the lower abdomen area of the body. It encompasses the front, sides and back of the body. It’s a general area, rather than a specific point. When I’m talking about “moving from the dantien” I’m talking about movement originating in this area of the body. You could call this area the waist, if you like, so long as you understand that it’s not a line, like a waistline is. 

out of order text on persons belly

I’ve got no idea why she’s written “out of order”, but there’s a photo of the dantien area for you. Photo by Kat Jayne on

I’m not sure what more explanation I can give of that – it’s fairly simple.

The how of the matter is not so simple. Anybody can move that area of their body without any connection to the rest of their body – the limbs and head, for example. Dancers do it all the time. What’s hard is making it connect to everything else.

In Tai Chi you need a tangible connection between the dantien area and the extremities so that once you move the dantien area, the extremities are also moved as a consequence. This connection is formed by what the Chinese called the muscle/tendon channels in antiquity. These then formed the basis of the meridian system over time.

Mammals usually have muscle/tendon channels on the front and back of the body.  Yin channels on the front and yang channels on the back. They consist of muscle, tendon, ligaments, fascia and skin and can be affected by abdominal breathing (which is also centered on the dantien area).

If you can hold the body in a neutral position (the classic Zhan Zhuang posture “hold the ball” is good for this) then you can keep an equal tension on the front and back muscle-tendon channels. You can then use your breath to create a small pull on these channels when you breathe in and out. The connection starts off as very weak, but grows stronger over time.

So, Zhan Zhuang, Tao Yin and Qigong exercises strengthen this connection over time. Eventually, the connections get strong enough that you can affect the movement of the limbs with small changes in the dantien area, like rotating it left and right, or up and down, all in coordination with the breathing.

tiger stretching over brown trunk during daytime

A Tiger showing a stretch along the yin channels on the belly and a corresponding contraction on the yang channels along the back. Photo by Flickr on

In Taijiquan, (which deals with humans standing upright, not tigers), the dantien, legs and feet must form a connection and drive the power of the rest of the body:

From the Tai Chi classics:

“The feet, legs, and waist should act together
as an integrated whole,
so that while advancing or withdrawing
one can grasp the opportunity of favorable timing
and advantageous position.”

“The principle of adjusting the legs and waist
applies for moving in all directions;
upward or downward,
advancing or withdrawing,
left or right.”

Movement originating in the dantien, therefore, becomes a real, physical phenomina, rather than an abstract idea.

This is what I mean, Oliver.

The best exercise I’ve seen to help you develop this skill is a single-arm wave from Chen style silk reeling. In my original post I linked to a video showing the basic single arm wave. I’ll link to it again here.

In future posts I’ll address Oliver’s next 2 complaints.