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Ramel Rones by Ramel Rones - 3M ago
The Major Up & Down Forces: Part 3What does Head Suspended mean?

When I talk about the head suspended, I imagine a string from the sky gently pulling the top of my head up towards the heavens.

Another metaphor I like is imagining your head like a balloon riding on a cloud.

Another way to achieve the principle of Head Suspended is by lengthening Up through the spine all the way to the top of your head and to relax the shoulders Down. When your shoulders are floating, curved or shrunk, they block the neck and head from lengthening Up. Relaxing and dropping the shoulders Down creates space and allows both the neck and the head the freedom to move Up.

4 Common Misalignments of the Head

The first mistake a lot of people make is extending their head too far forward.

1. Head too far forward

It could be that sticking your head forward is from intellectually thinking ahead and this intention manifests in the wrong position for your head. It could be that you were never taught correct alignment of the head in relation to your neck. You are probably not aware of sticking your head forward.

You could also be unaware that your neck is too far backwards.

Pushing your head too far backwards is the second common misalignment of the head and neck.

2. Head too far back

Years ago, in the 1980’s, I had the fortune of dropping in on a class with Marion Rosen during a break I had while teaching a Tai Chi seminar at the Omega Institute in New York. Rosen was explaining how traumas and negative emotions can be stored in our physical body which I also believe. One of the students volunteered to have Rosen demonstrate her technique by touching and massaging his neck and shoulders while he lay on a massage table. She felt that he had a lot of tension in those areas and he agreed and told the class that he had arthritis in his neck. As she massaged him with her warm, steamy hands she asked him a few personal questions about his past.

I know her hands were warm and steamy because at the end of class Rosen and I were the only ones remaining and, since she was in her 80’s and I was raised to respect my elders, I offered to help her navigate the long staircase. When she took my hand and we started walking, I felt a wave of warmth going up my arm and throughout my entire body. Many Chinese masters talk about this flow of energy but I had never experienced anything as strong as this before or ever since. Then she said to me, “This is a present for you, young man, for being so nice.”

It seems that she gave her volunteer on the massage table a present, as well, because as she was massaging him and they were talking he remembered his mom telling him “not to stick his neck out” and then we all heard a loud pop from his neck. He told us that he felt a huge relief and release of tension in his neck and he now felt much better. Rosen concluded that he took his mother’s words too literally and physically which manifested in the vertebrae of his neck for the rest of his life. The intellectual idiom “don’t stick your neck out” turned into a physical action of pushing the head back, creating stress and tension in between his neck vertebrae which, over time, lead to inflammation and arthritis.

The third misalignment of the head is tilting it either too far to the right or too far to the left.

3. Head tilting to the right or left

This sometimes happens because you do not realize you are doing it. It could also be from using your right brain more or from using your left hemisphere more, another example of mental activity manifesting as a physical action.

The right brain - left brain theory suggests that people who are creative and artistic are “right-brained” and people who are more analytic are “left-brained.” This theory is just a myth, though. Although it is true that the left brain controls the muscles on the right side of the body and the right brain controls the muscles on the left side of the body the two sides of the brain work together to achieve tasks and goals.

Tilting your head to the left or to the right could also happen because of physical issues in the shoulders or somewhere in the body. For example, at Dana Farber Cancer Institute, I have witnessed students who have gone through surgery for breast cancer. If the surgery was on the right side, over time they would shrink their right shoulder inwards and tilt their head to the right to create slack for the soft tissue in order to prevent pain. If the surgery was on the the left side the head would tilt to the left.

Another common reason for tilting your head to one side or the other is from a frozen shoulder. If your left shoulder is frozen, your head starts to tilt to the left in order to reduce tension and pain. Some people tilt their head towards their dominant side because that side is stronger and tighter from using it all of the time. It is amazing how the body can have a mind of its own which leads to behavior that can help or hurt - but that is a subject for another blog!

The fourth misalignment of the neck is dropping the chin forward.

4. Head dropping down

From my experience watching people and working in the field of mind-body therapies, I would say this is the most common misalignment of the head and neck. This behavior is encouraged by driving, looking down at your phone or computer, or from being tall.

These 4 common misalignments and other issues lead to physical tension in the neck and shoulders which can cause headaches and migraines which I wrote about in another blog.

There is also a great course on Udemy that uses principles and techniques from various eastern philosophies to help alleviate and cure headaches and migraines that are caused by physical tension.

Now back to the challenge.

Head Suspended Challenge

Sit on the edge of a chair or on the floor in front of a mirror or with a partner.

Check if your head is tilting to the left or the right.

Make sure your head is not extending too far forward or pressed too far back.

Find the center.

Check that your chin is parallel to the floor and imagine your head riding a cloud.

Lengthen up through the spine and relax your shoulders down.

Breathe deeply - in & out through the nose.

Envision your head suspended from a string from the heavens.

Empty your mind and think of your head as an empty balloon.

No thoughts. Reach & experience the nothingness.

I challenge you to sit between 3 and 30 minutes every day

We will continue to work on and practice the up & down forces next time.

Meanwhile, if you want more, go to Udemy.com for follow-along videos which teach you how to relieve neck tension and stress, how to practice meditation or how Tai Chi can help you achieve your health and martial goals.

Until then, Happy Stretching, Deep Breathing, Empty your Mind, Strengthen your Energetic System & Evoke your spirit!

Rami

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Hello, Mind Body Students.

I am sending out a special announcement to invite you to a screening of a mini documentary about how Tai Chi and Chi Kung are helping people with fibromyalgia, arthritis, cancer and other chronic conditions.

The film will feature some of Ramel Rones’ work and testimonies from some of his students.

Thursday March 7 at 7pm Here is a link to the trailer and a link to the documentary's official website.

Please RSVP by calling 978.623.8430 or online at Memorial Hall Library’s website

2 North Main Street, Andover


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The Up & Down Forces: Part 2

Compressed vertebrae & pinched nerves, shoulder & neck problems, headaches & migraines

Hello again mind body students!

My last blog challenged you to keep your spine straight as much as possible throughout the day.

How did you do with the Up & Down Challenge No. 1?

Were you able to keep your spine straight when sitting, standing and walking?

Your next challenge is to learn and practice dropping your shoulders until, over time, they are dropped and relaxed all the time.

Remember, you still want to lengthen UP through the spine while dropping and relaxing the shoulders DOWN and be sure to breathe deeply in and out through the nose!

At this point, you now have 2 up forces - the lumbar and thoracic spine (in and up) and 1 down force - the shoulders.

3 Common Shoulder Misalignments

The shoulders have 3 common misalignment positions - floating, rounded and shrunk or squeezed. You might have one or all three of these issues in one or both shoulders. Let’s find out!

1. Floating Shoulders

Either one or both shoulders float or are held upwards. Most people have one shoulder floating up, usually the opposite shoulder of the dominant hand. In some ways, the dominant hand has a better aligned and healthier shoulder.

If you don’t use it, you lose it applies to correct shoulder alignment!

Floating

Check yourself in the mirror

Stand in front of a mirror and see if one shoulder is higher than the other one so you know if you have a floating shoulder. You might even have 2 floating shoulders.

2. Rounded Shoulders

Either both or one of your shoulders could be rounding forward. Like a floating shoulder, if you are a righty, usually the left one rounds forward. Rounded shoulder is common for people who work at a desk for long periods of time. Hunching over your computer or workspace breaks alignment of the spine which allows the shoulders to round forward.

Over time this incorrect alignment stays, even when standing up straight and can radiate pain down the arm or up into the neck.

In order to reverse this lack of alignment keep working on lengthening the lumbar and thoracic spine upwards wile moving the shoulders back by opening the chest. Pretend like your chest is smiling.

Rounded

Is this you?

After a while, with practice, your shoulders and maybe even you will be smiling!

In yoga it is believed that rounding the shoulders, collapsing the thoracic spine and having a concave chest effects your mood in a negative way and the opposite, as well: lengthening and opening the thoracic spine, dropping and rolling back the shoulders while opening the chest will effect your mood in a positive way.

Turn your shoulders and chest into a smile that starts on a physical level and spreads to your soul.

3. Shrunk or Squeezed Shoulders

Both or one shoulder is squeezed or shrunk inwards towards your neck, usually the opposite shoulder of your dominant hand.

Stand in front of the mirror and eyeball the distance from the base of the neck to the edge of your collar bone or shoulder.

See if both sides are equal in length or if one shoulder is squeezed in towards your neck or is shorter than the other one.

Squeezed

Sometimes a squeezed shoulder is the result of a floating and a rounded shoulder. Some shoulders are not rounded and not floating but squeezed.

If you have one or more of these 3 common misalignment situations it may be causing muscle tension which can lead to headaches and migraines. Tightness in the soft tissues can lead to compression on vertebrae which then compress or pinch the nerves causing pain and numbness which can radiate down the arm or up into the face.

The second challenge in my Major Up & Down Forces Series is important for correct alignment which reduces physical stress off of your skeleton. Lengthening the spine and relaxing the shoulders creates better flow, less stagnation and frees your skeleton from being a prisoner of your soft tissues.

Challenge 2 in the Major Up & Down Forces Series

Sit on the edge of a chair, or, if possible, on the floor

Close your eyes

Lengthen your spine up while dropping the shoulders down 

 Open/smile the chest

Take deep breaths

Calm and empty your mind

Remember to breathe in and out through your nose

From my books Sunrise Tai Chi and Sunset Tai Chi

Try to practice 3 times a day for 3 to 5 minutes

Sit on a chair or on the ground

Deep breathing will help you Empty your Mind

Keep practicing the Up & Down Challenge No. 2 to achieve better alignment through the spine and shoulders and experience freedom and relief.

What is the difference between a headache and a migraine?

A headache is the result of contracted muscles between the head and the neck. The pain can be unpleasant to severe and usually is felt on both sides of your head and around the forehead. Headaches can be triggered by poor posture, stress and anxiety but normally happen without warning while a migraine usually has warning signs.

A migraine is moderate to severe pain at the front or the side of the head, usually one side, but not always. Migraines usually are accompanied by other symptoms such as pain in the temples, nausea, sensitivity to light and can be so unpleasant as to interfere with daily tasks. According to the World Health Organization migraines affect about 1 in 7 adults in the world and headaches affect women 3 times more than men, likely because of hormones.

70 percent of monthly migraines sufferers are women. Out of that, 30 percent are related to hormones and 30 percent are because of physical stress and tension in the neck and shoulder area. The last 30 percent is a combination of both hormones and physical stress and tension.

Another common cause of headaches and migraines is fatigue and mental stress.

Some people get headaches because they need glasses for reading. When is the last time you had an eye exam?

I started practicing Tai Chi when I was 15 because I suffered from regular headaches and migraines caused by sinus infections. Learning and practicing correct alignment of my shoulders and spine helped me and it can help you, too.

Whatever your situation, a mind-body approach will lead to better health. I challenge you to try it.

From healthline.com

Happy Stretching, Deep Breathing, Empty your Mind, Strengthen your Energetic System & Evoke your spirit!

Rami

If you are looking for more ways to reduce tension and pain check out my online courses at Udemy.com

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The Up & Down Forces or The 3 Spheres: Part 1

Welcome back Mind-Body students!

I would like to start our 2019 journey for Health and Martial Arts with a Mind-Body series about the Major Up & Down Forces, or the 3 Spheres which I refer to in my Sunrise Tai Chi book on pages 18 to 21 and in my Sunset Tai Chi book on pages 30 to 35. This series will help you understand the 3 Up Forces, the lumbar, the thoracic Spine, and the head suspended and the 3 Down Forces, relaxing your abdominal muscles, dropping your shoulders, and dissolving your face. These Up and Down forces will help you understand and be able to practice some important principles from the philosophy of Tai Chi, Chi Kung and Yoga.

ALIGNING & LENGTHENING YOUR SPINE

The first goal in this series is to start to create proper alignment through your spine. As you can see from the illustration the spine is not really straight. When you hear “Sit up straight” it is because so many of us collapse our spine when we stand and even more when we sit. This figure of speech is a great motivator to help you reverse this lazy, collapsing behavior. But it is much easier said than done!

The truth is that it takes years of learning and practicing in order to achieve proper alignment in all 3 parts of the spine.

So let’s start! Straighten your spine, please.

Correct spine alignment

In the Tai Chi philosophy to achieve optimal energy flow and martial power, Jing, correct alignment through the spine and the rest of the skeleton is key. When you can keep your spine aligned and not collapsed throughout your daily life and especially when fighting you have reached the level of a Tai Chi Master.

It is common for people to collapse either one or all 3 parts of the spine: the lumbar, thoracic, and cervical which leads to compression of the neck and misalignment of the head.

Keeping your spine aligned and lengthened throughout the day has many health and martial benefits but it takes a lot of discipline and practice!

Maintaining correct alignment in the spine has many health and martial benefits such as reducing stress on the vertebrae and internal organs and promoting a strong, smooth flow of blood and energy and is essential for upgrading your energetic system and then transmitting power into your opponent.

Deep breathing and oxygenation are very important

When your spine is not lengthened and aligned properly, your lungs are compressed and you only utilize one third of their capacity.

Aligning your spine and utilizing your full lung capacity, breathing deep, gives you many health benefits such as reducing blood pressure, anxiety and stress.

Deep breathing has been scientifically proven to affect the heart, brain, digestive and immune system in positive ways and is beneficial for full oxygen exchange or trading incoming oxygen with outgoing carbon dioxide.

Correct spine alignment also allows optimal flow and function for your internal organs.

Challenge 1: The first 2 Major Up Forces - The lumbar & thoracic spine

I challenge you to sit, stand, and walk with a straight, lengthened and aligned spine as much as possible. Imagine lengthening up into the clouds.

You can practice sitting, standing or when walking or running. You can practice in the car, at your desk, when exercising at home or at work.

Sit on the edge of a chair, or if possible, on the floor

Close your eyes

Lengthen your spine and take deep breaths

Calm and empty your mind

Remember to breathe in and out through your nose

From my books Sunrise Tai Chi and Sunset Tai Chi

Try to practice 3 times a day for 3 to 5 minutes

Sit on a chair or on the ground

Remember, deep breathing will help you Empty your Mind

In Chi Kung philosophy the breath is one of the tools, or a banana, for capturing the Monkey mind, or emotional mind. Capturing the emotional mind is referred to as Seizing the Monkey (lecture at Dana Farber about the monkey and the horse mind, 6 minutes).

For some people, sitting, lengthening the spine, breathing deep and emptying the mind is easier than for others.

If you find you are having a hard time emptying your mind by using only your quiet breath, I suggest you use a trick in the beginning to help capture the Monkey Mind.

After a few weeks of practicing with one of the tricks (enjoy the links below) the next challenge is to sit still in total quiet with no external or internal distractions using only your quiet breath to empty the mind.

Sitting in silence with water breath is harder because the monkey mind is more active when it is quiet.

Methods for capturing the Monkey Mind

Common methods for capturing the Monkey Mind are external sounds such as music, the sound of bells, or tibetan bowls.

Others prefer sounds from nature, such as calming waves, a running river or gentle rain.

For some, internal sounds work the best, like repeating a word or mantra: here is one for wealth!
(Of course, these sounds can be done vocally or mentally)

Engaging in prayer is another great tool for reaching the place of Thoughts with No Thoughts, an empty mind or meditation.

Enjoy some of my favorites! Christian, Native American, Jewish, Muslim, Gregorian.

Other methods are focusing on external visual objects - still ones or moving ones - when doing this exercise.

You can also find a page full of meditation practices on my start-up company CWellness with Jeff Sirlin
(You might need to create a free log-in to gain access).

For those of you who want to try doing this exercise while using an external moving visualization, the flame of a candle is a great visualization. It is used for both health and martial arts.

Candle Watching Meditation

In the Chinese martial arts I have been learning and practicing over the last 40 years there is traditional meditation training for the purpose of predicting or reading your opponents’ movements. To achieve this skill you can watch the smoke rising from incense or you can look at the flickering flame of a candle. I invite you to do it together with me.

Here is a link of me doing candle watching meditation for 3 minutes.

If you are looking for more ways to stay motivated check out my online courses at Udemy.

Happy Stretching, Deep Breathing, Empty your Mind, Strengthen your Energetic System & Evoke your spirit!

Rami

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Photo Credit: Axie Breen Photography

Hello again, mind-body students!

Another year has come and gone. The blog continues to grow, and more and more people discover the benefits of a Tai Chi-based mind-body practice every day. For this blog, we are going to take a look back at just a few of the highlights of what happened this year.

Top 25 Tai Chi Blog!

We started the year off with a bang in 2018! At the very end of 2017, we were named one of the Top 25 Tai Chi blogs on the web by Feedspot. They identified ramelrones.com as a great blog to follow for high-quality Tai Chi content! It was truly an honor to be recognized along with the other great websites they listed.

Dana-Farber Lecture Series

Then, it was time for us to release a video blog series that was over a year in the making! Back in the fall of 2016, I gave an extended lecture at Dana-Farber as an introduction to Tai Chi and mind-body practices, which we released in seven parts here on the blog. The topics I covered ranged from posture and deep breathing to finding a qualified mind-body teacher! If you are just starting out on the blog, I highly recommend you check out these videos!

Tufts Covers Our 15 Years of Work

In the spring of this year, we announced that Tufts Medical Center had made a great video and publication featuring the integrative therapies research and treatment that my colleagues and I have been a part of for over 15 years now!

Zakim Story & Prayer

In the summer, I shared a three part blog series about the Music Heals the Soul event honoring Lenny Zakim. We got to talk about all of the amazing people involved in the Zakim Center for Integrative Therapies, discuss my old family ties to the Zakim family, and even share a bunch of photos from the event. It was a wonderful night and I am so happy I got to share it with my blog readers!

Meditative Shaking and Pulsing

After that, we had a five part series on meditative shaking and pulsing that incorporated a lot of Tai Chi theory from my book Sunset Tai Chi: Simplified Tai Chi for Relaxation and Longevity. We covered the whole body, from the ankles all the way up to the neck!

The Complete Leg Workout For Health and Martial Arts

What a workout we made here! This workout series was a full 6 weeks of great leg stretching, strengthening, and focused meditating. Every week, we introduced one stretch, one strengthening exercise, and one meditation technique that built up the foundation of our body, our legs!

Introduction to My Online Courses

Finally, just last week we finished our series introducing all of my online courses on Udemy. This series gave an intro to each of my courses, what you can expect from them, and what kind of audience each one is targeted to: upper back pain sufferers, lower back pain sufferers, people with no time, people who want to improve their focus, and much more!

What a great year! There is plenty more that we covered this year on the blog; too much to summarize in this one post. I encourage all our readers (new and old!) to look back and read other highlights from 2018 and beyond.

That’s all for the blog for 2018! We wish you all a wonderful holiday season and New Year! As always, happy stretching, deep breathing, empty your mind, strengthen your energetic system, and evoke your spirit!

Note from Matthew, the editor: As 2018 comes to a close on the blog, it is time for me to say goodbye. It has been such an honor to work with Rami on the blog for the last five years! I will always treasure every interaction I had with the many blog readers that I met and spoke with along the way. From Dana-Farber classes, to martial arts training camps, to lectures and more, Rami and I heard endless support and encouragement for the blog. There truly is no group of people more dedicated to healing and mind-body practice than all of you!

Thank you, Rami (and the late Rick Abrams!) for making me a part of this wonderful community. Even though my career is taking me on a different path, I will always be around. I am a mind-body student for life!

Happy stretching!

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Only two more weeks for the blog this year, mind-body students! After next week, we’ll be on our holiday break until 2019! Today, we finish up the introductions to my mind-body courses with an introduction to my newest course.

My newest Udemy course is called Martial Meditations: Reduce Stress & Make Better Decisions. I used a different design philosophy when making this course, and decided to set it out in three sections.

The first section is a set of warm-up exercises that get your body ready for the meditation in section two.

The meditation is the main focus of the course, and is meant to be the part of the course that you can eventually extend to be as long as you want. After a while you won’t even have to re-watch the meditation. You can just follow along with the warm-up, and then get right into the meditation that you know well.

The third section is the cool-down. After every good meditation, you want to gently stretch and move the energy you have built up out into your body to nourish it and energize your mind. That’s how it helps you make better decisions. By making a regular mind-body practice out of this course, you will reduce your stress levels and be better equipped to make complex decisions in your professional and personal life.

What you’ll learn

By taking this course and making the techniques part of a mind-body routine, you should see improvements in their physical and mental health, as well as your professional performance!

Are there any course requirements or prerequisites?

  • Basic mobility, such as being able to stand, walk, and sit for several minutes.

  • You will need a wall, and a chair.

Who this course is for:

  • Professionals looking to make better decisions and reduce their stress level.

  • People who work in a high-stakes or competitive environment.

  • Anyone who wishes to improve their overall quality of health and mental energy with a simple course.

This course is highly focused on developing one particular meditation technique with lots of supportive techniques and material around it. If that is the kind of program you think would work for you, then I highly recommend that you buy this course! If you think that you would like something more long-form, or with a focus on a particular part of the body, then definitely take a look at my other Udemy courses.

Until next week, happy stretching, deep breathing, empty your mind, strengthen your energetic system, and evoke your spirit!

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Another week goes by, Mind-Body students! We are almost done with our introduction to my Udemy tai chi courses.

This week, we have one of my most interesting courses to introduce: Strengthen Your Immune System with Tai Chi and Qi Gong. The immune system is a network of cells, tissues, and organs that work together to defend the body against foreign invaders that can cause infection (from The National Institute of Health website). A compromised immune system can lead to the common cold, the flu, or other chronic health conditions and autoimmune diseases.

Some of the most promising studies of mindfulness and meditation from the past several years have suggested that a regular meditation practice can reduce immune-inhibiting inflammation, strengthen immune system cell defenses, and even slow the process of cell aging.

In this short course, composed of 19 lectures that span an hour of video time, we have packed as many immune-system boosting techniques as we could, while also keeping the length of the course something that you can review in a one hour session each day.

Strengthen Your Immune System with Tai Chi and Qi Gong - YouTube

What you’ll learn

  • Mind-Body techniques to boost the immune system

  • Methods for deep relaxation

  • Skills for managing stress, anxiety and mood / depression

  • Prevention against sickness and the common cold

  • Mindfulness practice to be more productive

  • Improved concentration

Are there any course requirements or prerequisites?

  • 15 to 30 minutes a day - For all knowledge levels. Beginner and up!

Who this course is for?

  • Students of all ages

  • Anyone starting or looking for a new job

  • Professionals with demanding schedules and deadlines

  • Athletes

  • Medical Professionals and Care Takers

  • Anyone seeking gentle exercises combined with deep breathing and meditation

  • Cancer patients and families going through or recovering from treatment

That’s all for this week! Be sure to put this course on Strengthening the Immune System on your wish list this year! Udemy is always having great sales, so be on the lookout for a good price, and don’t miss out!

Until next week, happy stretching, deep breathing, empty your mind, strengthen your energetic system, and evoke your spirit!

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Welcome back, mind-body students! I hope you all had a happy, healthy holiday last week. Can you believe there are only a few weeks left before 2018 comes to a close? People are going to be preparing their New Years resolutions soon, and we all know how hard it is to stick to your resolutions.

A good way to stay disciplined and support yourself in your New Years resolution is to use one of my courses to guide you and make your learning and practice process easier.

This week, we’re doing an introduction to Tai Chi for a Focused Mind - Pure and Simple. I made this course as a nice middle ground between the long-form Tai Chi course and the 15 minute course. In this course, you will learn much of the same Tai Chi form as you would in the long-form course, but Focused Mind cuts out a lot of the extra stretches and meditations. That extra content might be something that you would find very valuable. But if you just want the distilled Tai Chi form, then the Focused Mind course is the one for you!

This course includes 72 lectures, each 3-5 minutes long. It totals roughly 3 hours of focused Tai Chi and Qi Gong content. There is also supplementary written material in each section.

Tai Chi for a Focused Mind - Pure and Simple - YouTube

What are the Requirements?

  • An interest in becoming more fit, more flexible and more relaxed

  • A small comfortable space in your house, apartment, office where you can learn and practice

  • Willingness to invest 15 minutes a day, three days a week, to enjoy life more

What am I going to get from this course?

Do you want to become more focused, flexible, and relaxed? Don't have time for long workouts?

This course in nourishing Tai Chi forms for focusing the mind will show you how to do a Tai Chi routine in a simple, step-by-step proven method. Not one for all the extra philosophy behind the techniques? No worries. This course is purposefully abridged and focuses entirely on the forms.

The course begins with a short introduction to the goals for the course. Immediately after, you'll dive right into learning and practicing the Tai Chi form. At the end, we've included a bonus section of stretches and breathing exercises that will help you take the benefits of the Tai Chi form to the next level.

What is the target audience?

  • Anyone interested in becoming stronger, more flexible and in reducing stress

  • People with little time or interest in going to the gym and taking classes

  • Weekend warriors

  • People who travel frequently

That’s all for this week. Come back next week for another intro to another one of my courses!

And as always, happy stretching, deep breathing, empty your mind, strengthen your energetic system, and evoke your spirit!

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It’s Black Friday! No doubt, many of you will be running around looking for great deals all day, and won’t have much time to read a blog. That’s okay! I created a mind-body course (and this short blog post!) for exactly this busy lifestyle, whether it is for just the holidays, or someone’s entire schedule!

My 15 Minutes Mind-Body Workout for Recharging & Reducing Stress is not like my other courses, which expect you to master intermediate Tai Chi techniques slowly and over long periods of time. This 15 Minute Mind-Body Workout will synchronize your health, boosting your emotional balance while also keeping you fit and healthy. This course is for anyone and everyone interested in a more holistic workout that includes strength training, stretching, meditations, and relaxations. Once you have it down, you can do the workout in just about 15 minutes a day!

15 Minute Mind-Body Workout for Recharging & Reducing Stress - YouTube

What are the requirements?

  • Only a chair!

What am I going to get from this course?

  • Relieve Stress

  • Sleep Better

  • Improve Your Fitness

  • Keep Your Schedule Open

  • Balance your emotions

  • Improve your mental stability

  • Engage your inner warrior spirit

What is the target audience?

  • Everyone should use this course, especially people short on time!

That’s all you need to know! I don’t want to take any more of your busy time this holiday, and this Udemy course won’t take too much of your time either. Go get it now while it is on sale! Now is the best time to buy into any of my courses for the cheapest you can get them.

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Happy to have you back again, mind-body students!

When you think about mind-body health, you probably think about holistic health. Wellness and prevention for all the parts of your being. But just barely touching on each part of your being is not enough. Let’s take meditation as an example.

Meditation is not just one thing, and there are many different ways to practice the many different kinds of meditation that you should be doing. You could take a whole course just about sitting meditation. But then you would be missing out on the unique meditation experience that standing meditations provide. And that isn’t even touching on all the different kinds of moving meditation that there are.

That’s why I made this course! Tai Chi & Chi Kung - Sitting, Standing, & Moving Meditation is a course that gives you experience in the three major forms of meditation. By introducing you to meditations of each type, as well as supporting stretches and tai chi techniques, this course gives you a very well-rounded mind-body toolkit that you can always come back to.

If you are looking for a meditation-focused course, with some supplementary stretches and techniques (such as lying down relaxations!), then this the course for you!

Tai Chi & Chi Kung: Sitting, Standing, & Moving Meditation - YouTube

In this course, you will:

  • Focus on inner and outer visualizations, honing your ability to clear your mind

  • Engage in easy strength exercises to increase your body awareness and fitness

  • Practice distilled movements from the ancient arts of Tai Chi and Chi Kung

  • Strengthen the connection between your body and your mind

  • Experience more effective relaxation techniques to heal and rejuvenate faster

  • Train more with each meditation using guided and timed bonus videos

  • Improve your physical and mental quality of life

  • Establish a meditation routine that you can use forever

  • And much more!


What are the requirements?

  • A desire to learn

  • A quiet area


What am I going to get from this course?

  • Increase your focus

  • Reduce any physical, emotional & mental stress you may have

  • Strengthen your decision making

  • Strengthen your abilities to make well reasoned judgements

  • Increase oxygen & energy to your brain

  • Increase your productivity

  • Boost your immune system

  • Dissolve traumas that are stored at a physical level

  • Learn to control the fluctuation of your brain waves


What is the target audience?

  • Adults, teens or anyone who would like to achieve their goals

  • Anyone who can invest a short time each day and would like to reduce stress

  • Anyone who can invest a short time each day to become happier and more content

  • Anyone who can invest a short time each day to become calmer and more fulfilled

Don’t forget that I have seven other courses hosted on Udemy, which all help to address different conditions or mind-body goals. If this isn’t the course for you, check out my others! I am sure there is one that will fit your mind-body needs!

As always, happy stretching, deep breathing, empty your mind, strengthen your energetic system, and evoke your spirit!

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