Drill: Incorporating the Arc Flying Motion 動功

 

Drill: Incorporating the Arc Flying Motion 動功

Objective: To synchronize breath, movement, and energy flow (Qi) while incorporating the arc flying motion in Tai Chi. This drill focuses on connecting the spine, back, and limbs through specific movements, emphasizing the origin of energy from the ground up and maintaining proper alignment and relaxation.

The provided drill focuses on integrating arm movements with breathing and body alignment, aiming to improve flexibility, balance, and energy flow. It references Tai Chi concepts like "夾脊運動" (clamping the spine), "拔背" (lifting the back), and "湧動" and "蛹動" (undulating movements).

Key Points 

Clarifying Terminology and Concepts

• 夾脊運動: While this term refers to engaging the back muscles, it's important to avoid excessive tension. The focus should be on activating the deep back muscles for support without creating stiffness.
• 拔背: This refers to lengthening the spine and creating space in the upper back. Visualize the spine as an elastic band being gently stretched.
• 湧動 and 蛹動: These terms describe a fluid, wave-like motion throughout the body. Imagine energy flowing up and down the spine, coordinating with the arm movements.

Incorporating Breathing and Movement

• Synchronize breath with movement: Ensure the inhale corresponds with the expansive movements (arms rising, legs lifting) and the exhale with the contractive movements (arms lowering, legs returning).
• Deep, diaphragmatic breathing: Encourage deep, abdominal breathing to enhance oxygenation and promote relaxation.
• Visualize energy flow: Guide students to visualize the breath and energy moving through their bodies, connecting the mind and body.

• Progression: Start with slow, controlled movements, gradually increasing the speed and complexity as students become more comfortable.
• Variations: Introduce variations such as changing the arm paths, adding leg movements, or incorporating twists.
• Modifications: Offer modifications for students with limited mobility or injuries, such as using a chair for support or reducing the range of motion.

Additional Drills

To complement the "Arc Flying Motion" drill, consider adding the following:

• Tai Chi arm circles: Practice small and large arm circles, focusing on the fluidity of movement and the connection between the arms and the spine.
• Qigong exercises: Incorporate Qigong exercises that emphasize spinal alignment and energy cultivation, such as the "Wild Goose Stretches" or the "Bending Willow."
• Pilates movements: Include Pilates exercises that strengthen the core and improve posture.

Sample Drill Sequence

1. Warm-up: Gentle stretching and shaking of the limbs.
2. Breathing exercises: Deep, diaphragmatic breathing, focusing on the sensation of the breath moving through the body.
3. "Arc Flying Motion" drill: Starting with slow, controlled movements and gradually increasing the speed and complexity.
4. Tai Chi arm circles: Using kuas to create small and large arm circles, exploring different arm paths.
5. Qigong exercises: "Wild Goose Stretches" or "Bending Willow."
6. Cool-down: Gentle stretching and relaxation.

Key Points to Emphasize

• Alignment: Maintain proper alignment throughout the movements, focusing on a neutral spine and relaxed shoulders.
• Mind-body connection: Encourage students to pay attention to their sensations and to connect their mind to their body.
• Enjoyment: Create a positive and supportive learning environment where students can explore movement with joy and curiosity.

By following these guidelines and incorporating the suggested modifications, you can create a more engaging and effective drill that helps students develop greater body awareness, flexibility, and balance.

Preparation (預備動作):

1. Stand with feet together, naturally aligned (中正安舒).
2. Keep eyes looking straight ahead, tongue lightly touching the roof of the mouth, lips, and teeth slightly closed.
3. Breathe naturally and relax the whole body, allowing your heart and Qi to settle (心氣下降).

Key Movements:

Inhale and Raise the Arms (動作一):

1. Starting Position: Stand naturally, feet together, arms relaxed by your sides.
2. Movement: As you inhale, slowly raise both arms out to the sides, palms facing down, following the arc of a large circle. Imagine your arms as the wings of a great bird.
   • Focus: The movement should originate from the spine and upper back (夾脊運動), engaging the back muscles (鍛煉夾脊) to support the lifting motion. Keep the chest slightly contained (含胸).
   • Visualize: Feel the power derived from the soles of your feet, traveling up through the hips (kua), into the spine, and extending into the arms.
   • Energy Flow: Ensure the elbows, wrists, and fingers feel the flow of energy originating from the kuas, spine, and back. Relax the shoulders and let the elbows move slightly inward. Use the method of containing the chest, rounding the back, expanding the chest, and clamping the shoulder blades to move the arms.

Bird’s Wing Motion – Up and Down (動作二):

1. Movement: Once the arms are raised, imagine them as wings of a bird. Begin to move them gently up and down, as if flapping the wings.
   • Focus: Use the kua to drive the up and down motion. The shoulders and elbows should relax, allowing the arms to move naturally. The energy should flow from the soles of the feet through the kuas, spine, and back into the arms.
   • Breathing: Inhale as you raise the arms upward, and exhale as you lower them down.

Bird’s Wing Motion – Forward and Backward (動作三):

1. Movement: After several up-and-down motions, extend the arms forward as if the wings are reaching out to glide through the air. Then, draw the arms back as if pulling in towards the body.
   • Focus: Engage the spine to guide the forward and backward movement. As you extend the arms forward, contain the chest (含胸) to avoid overextension, round the back (圓背) slightly to maintain a sense of connection, and gently expand the chest (擴胸) as you reach out.
   • Shoulder Engagement: Clamp the shoulder blades (夾脊) together slightly to stabilize the movement and provide support for the arms, promoting a feeling of unity and strength along the back.
   • Breathing: Inhale as you extend the arms forward, creating space in the chest and back. Exhale as you pull the arms back, feeling the contraction of the muscles along the spine.

Return to Up and Down Motion (動作四):

1. Movement: Return to the up and down motion with the arms, following the same gentle arc.
   • Focus: Maintain the energy flow from the spine into the arms, ensuring the shoulders and elbows are relaxed.
   • Breathing: Continue to inhale as the arms move upward and exhale as they move downward.

Slowly Return to Original Stance:

1. Movement: Gradually lower the arms to your sides, returning to the original standing position.
   • Focus: Feel the energy flowing back from the arms into the spine and down to the soles of the feet, reinforcing a sense of grounding and connection.
   • Breathing: Exhale as you lower the arms, relaxing the shoulders and releasing any tension.

Combining with Leg Movement:

1. Squat and Arc Motion: Once familiar with the arm movements, incorporate a squat while raising the arms. Inhale as you squat down and lift the arms, exhale as you stand up and lower the arms.
2. Walking with Arc Motion: Incorporate walking into the sequence. Step forward or backward while raising and lowering the arms, synchronizing each step with the arm movements and breath.

Key Points to Pay Attention To:

1. Breathing Synchronization: Coordinate each movement with your breath. Inhale when raising arms and lifting legs, and exhale when lowering arms and extending legs back.
2. Energy Flow (Qi): Focus on the sensation of energy flowing from the soles of the feet up through the hips, spine, and into the arms. Maintain the energy flow throughout the entire movement.
3. Spine and Back Activation: Engage the muscles around the spine and upper back (夾脊運動) to support arm and leg movements, promoting a feeling of raising the back (拔背).
4. Relaxation: Keep the shoulders, elbows, and wrists relaxed. Avoid unnecessary tension. Let the movement feel natural and smooth, using the body's structure to guide the flow of energy.
5. Awareness: Be aware of how the spine moves and supports the action (湧動 and 蛹動), making subtle adjustments to align the movements with the natural flow of the body.
6. Body Alignment: Maintain an upright and balanced posture. Ensure that the head, spine, and hips are aligned throughout the drill.
7. Chest and Back Coordination: Contain the chest and round the back to prevent overextension. Use the expansion of the chest and clamping of the shoulder blades to guide the forward and backward movements, ensuring stability and strength.

Visualization Tips:

• Imagine your arms as bird wings gliding and flapping through the air, light and graceful.
• Feel the connection between the ground and your body, with each movement rooted in stability.
• Picture the flow of energy as a gentle current, rising and falling with your breath.

This adjusted drill emphasizes the movements of the bird's wings, incorporating both up-and-down and forward-and-backward motions before returning to the original stance. It includes the key elements of containing the chest, rounding the back, expanding the chest, and clamping the shoulder blades to enhance the effectiveness of each motion. This practice helps harmonize body, breath, and mind, promoting relaxation, balance, and a deeper understanding of the internal connections within Tai Chi movements.