Tai Chi Walking

Robert Chuckrow

Description

Walking should be one of the most natural things we do.

Most of us have been walking almost all of our lives. However, many have learned walking in a haphazard way. Wearing improper shoes, modeling ourselves after others whose walking is inefficient, and wrong ideas about how our body works are all factors that take their toll on us over time.

Because walking is natural, it is not hard to improve it to the point where it becomes meditation and improves our health at the same time.

For Tai Chi practitioners, walking provides an excellent opportunity to augment, refine, and reinforce Tai Chi principles and bridge the gap between formal practice and everyday life.

For non-practitioners, Tai Chi Walking trains us in walking concepts for improving health, balance, peace-of-mind and safety.

• If you hurt after a long day on your feet, this book is for you.


• Learn how to walk properly and naturally.


• Discover why poor walking posture can damage your health.


• Understand how proper walking can increase longevity and vitality.

Sujets

• At Home
• Vitality
• Strength
• Stress management
• Coping
• Physical exercise
• Anxiety
• Relaxation
• Health
• Relief
• Practice
• Beginner
• Empowerment

Informations

• Publié par: YMAA Publication Center
• Date de parution: 01 avril 2009
• Nombre de lectures: 3
• EAN13: 9781594391644
• Langue: English
• Poids de l'ouvrage: 1 Mo

Extrait

Sam Chin Fan-siong (right) discussing his forthcoming book on I-Liq Ch’uan with the author (left) at the Chuang Yen Buddhist Monastary in Kent, NY.
Tai Chi Walking
A Low-Impact Path to Better Health
Robert Chuckrow, Ph.D.
Illustrations by the Author
YMAA Publication Center Wolfeboro, NH. USA
 
 
 
YMAA Publication Center
Main Office:
       PO Box 480
       Wolfeboro, NH 03894 USA
       1-800-669-8892   •    www.ymaa.com    •    [e-mail]
ISBN: 9781886969230 (print) • ISBN: 9781594391644 (ebook)
Copyright ©2002 by Robert Chuckrow, Ph.D.
Edited by Susan Bullowa
Cover design by Katya Popova
Publisher’s Cataloging in Publication
(Prepared by Quality Books Inc.)
               Chuckrow, Robert.
                                 Tai chi walking : a low-impact path to better health                             / Robert Chuckrow --1st ed.
                                 p. cm.
                                 Includes bibliographical references and index.
                                 ISBN 1-886969-23-X
                                 LCCN: 2002108491
                                 1. T’ai chi.    I. Title.
                            GV504.C48 2002              613.7’148                                                                       QBI33-598
All rights reserved including the right of reproduction in whole or in part in any form.
Disclaimer:
The author and publisher of this material are NOT RESPONSIBLE in any manner whatsoever for any injury which may occur through reading or following the instructions in this manual.
The activities, physical or otherwise, described in this material may be too strenuous or dangerous for some people, and the reader(s) should consult a physician before engaging in them.
Table of Contents
Author’s Note
Romanization of Chinese Words
Acknowledgments
Introduction
Chapter 1 Basic Philosophical Principles
Mindfulness/Awareness
The T’ai-Chi Symbol (Yin and Yang)
Some Examples of Yin and Yang
Separation of Yin and Yang
Yin and Yang Applied to Food
Yin and Yang of the Human Body
Naturalness
Being in the Moment
Endurance
Centering
Continuity
Precision
Visualization
Timing
Unity (of Purpose)
Spirituality
Independence and Self-Reliance
Emptiness (Non-Attachment)
Non-Action
Non-Intention
Use of Analogy in Chinese Philosophy
Kung Fu
The Tao (or Way)
Chapter 2 Benefits of Correct Walking
Improvement of Alignment
Sunlight
Fresh Air
Exercise
Weight Loss
Meditation
Learning, Reinforcing, Practicing, and Internalizing the T’ai-Chi Principles
Vision Improvement
Chapter 3 Alignment, Balance, and Falling
Alignment
Common Alignment Errors and their Specific Consequences
Causes of Alignment Errors
Psychological Impediments to Optimal Alignment
Approaches to Correcting Improper Alignment
Finding the Centers of Your Feet
Gravity
Falling Bodies and “Weightlessness”
Finding Your Center of Gravity
Exercises for Improving Balance
Use of Eyes
Falling
Fear of Falling
Rolling
Our Sense of Rotation
Dizziness
Subduing Dizziness
Chapter 4 The Mechanics and Dynamics of Walking
Newton’s First Law
Newton’s Second Law
Friction
Rolling Without Slipping
Why Walking is Analogous to Rolling Without Slipping
The Differences Between Walking, Fast Walking, and Running
Chapter 5 Walking Naturally
Conserving Energy While Walking
Feeling the Natural Swing of Your Legs
Looseness of Knees During Walking
Parallelism of Feet During Walking
Walking Like a Cat
Non-Action During Walking
Alternation of Yin and Yang During Walking
Experiments You Can Do While Walking
Fast Walking
Competitive Walking
Stairs
Walking Upstairs
Walking Downstairs
Walking Uphill
Walking Downhill
Walking on Rough or Uneven Ground
Walking on Slippery Surfaces
Chapter 6 Different Ways of Walking
Meditative Walking
Alternating T’ai-Chi Movements with Walking
Walking as an Aerobic Exercise
Walking Backward
Walking Sideways
Walking in the Dark
Walking Upstairs, Two at a Time
Running Downstairs
Running Downstairs, Two at a Time
Walking Downstairs, Backward
Walking on a Track
Walking on a Treadmill
Walking with Weights
Chapter 7 Vision Improvement
Hard and Soft Vision
What is Meant by “20-20” Vision?
Levels of Improvement
Myopia
Hypermetropia
Eye Exercises
Cheng Man-ch’ing’s Eye Rub
A Story
Remember the Following
Chapter 8 Care of Feet
Hygiene of Feet
Ventilation
Soaking the Feet
Foot Exercises
Calf-Strengthening Exercises
Foot Massage
Kicking to Relieve Tension
Chapter 9 Footwear and Clothing
Footwear
Soles on Shoes
Heels on Shoes
Insoles
Orthotics
Leather, Cloth, or Plastic Shoes?
Shoelaces or Velcro?
Tying Shoelaces
Socks
Loose Clothing
Suspenders
Warm Clothing
Chapter 10 Walking Safely
Automobiles
Pollution
Sunburn
Poison Ivy
Lightning
Dehydration
Ticks
Mosquitoes
Thorns
Walking Surfaces
Dogs
Fleas
Flies
Foreign Object in Eye
Strangers
Self-Protection Tools
First-Aid Kit
Flashlight
Identification Card
Sensitivity to Danger
Running Away From Danger
Chapter 11 Foot, Ankle, Leg, and Knee Problems
Alignment
Bunions
Fallen Arches
Ingrown Toenails
Blisters
Calluses
Tendonitis
Knee Pain
Swollen Feet
“Burning” Feet
Bruises to the Shin
Sprains
Athlete’s Foot
Foot and Leg Cramps
Massage Therapy
Leg and Ankle Massage
Dit Da Jow
Ch’i
Therapeutic Magnets
Chapter 12 The Importance of Aerobic Exercise in Weight Loss
Is T’ai Chi a Total Exercise?
The Connection Between Aerobic Exercise and Weight Loss
Chapter 13 Miscellaneous
The Power of The Mind
Use of Personal Sound Devices While Walking
Carrying Things
Opening Doors
Orienting Yourself When Lost at Night
Chapter 14 T’ai-Chi Running
Benefits of Correct Running
Cardiovascular
Elimination of Toxins
Increased Adaption to and Recovery from Stress
Changes in Fat Metabolism
Improved Efficiency and Coordination of Movement
Other Benefits
Dangers of Incorrect Running
Incorrect Alignment
Harmful Impact to the Body
Strain on the Heart
Inadequate Nutrition
Dehydration
Electrolyte Imbalance
Overzealousness
Competitiveness
Other Important Considerations For Aerobic Exercise
Warm-up and Stretching
Heart Rate
Pausing to Rest and Allow Ch’i to Circulate
Clean Air
Breathing
The Need For Salt
The Harmful Effects of Salt
Why is Lowering Salt Intake Difficult?
How to Reduce Dietary Salt
Caution About Insufficient Salt
Exercising on an Empty Stomach
Eating After Exercise
Proper Footwear
Running Surface
Cool-Down
Running on a Track
Frequency and Duration