Tai Chi Walking
Walking should be one of the most natural things we do. Most of us have been walking almost all of our lives, so we have practiced considerably. But is something that should be so natural really that way? Did we learn to walk optimally? Can our walking be improved? The answer is that most of us learned to walk in a haphazard way. Wearing clothing, modeling ourselves after others whose walking was inefficient, and wrong ideas about how our body works are all factors that take their bodily toll in every step we take. Because walking is natural, it is not hard to improve walking to the point where it becomes meditation and improves our health at the same time.
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).
Benefits of Correct Walking. Improving Alignment • Sunlight • Fresh Air • Exercise • Weight Loss • Meditation • Learning, Reinforcing, Practicing, and Internalizing the T’ai-Chi Principles • Vision Improvement.
Alignment, Balance, and Falling. Alignment • Common Alignment Errors and their Consequences • Causes of Alignment Errors • Psychological Impediments to Optimal Alignment • Approaches to Correcting Malalignment • Finding the Centers of Your Feet • Gravity • Falling 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.
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
Walking Naturally. Conserving Energy During Walking. Feeling the Natural Swing of the Legs • Looseness of Knees During Walking • Parallelism of Feet During Walking • Walking Like a Cat • Continuity 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.
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.
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.
Care of Feet. Hygiene of Feet, Ventilation • Soaking the Feet • Foot Exercises • Calf-Strengthening Exercises • Foot Massage • Kicking to Relieve Tension.
Footwear and Clothing. Footwear • Soles on Shoes • Heels on Shoes • Insoles, Orthotics • Leather, Cloth, or Plastic Shoes? • Shoe Laces or Velcro? • Tying Shoelaces • Socks, Loose Clothing • Suspenders • Warm Clothing.
Walking Safely. Automobiles • Pollution • Sunburn • Poison Ivy • Lightning • Dehydration • Ticks • Mosquitoes • Thorns • Walking Surface • Dogs, • Fleas • Flies • Foreign Object in Eye • Strangers • Self-Protection Tools • First-Aid Kit • Flashlight • Identification Card • Sensitivity to Danger • Running Away from Danger.
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.
The Importance of Aerobic Exercise in Weight Loss. Is T’ai Chi a Total Exercise? • The Connection between Aerobic Exercise and Weight Loss.
Miscellaneous. The Power of the Mind • Use of Personal Sound Devices While Walking • Carrying Things • Opening Doors • Orienting Yourself When Lost at Night.
T’ai-Chi Running. Benefits of Correct Running Cardiovascular • Elimination of Toxins • Increased Adaptation 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 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.
138 pages, 7 1/4" X 9 1/4", softcover, 27 photographs, 13 diagrams. Arranged and indexed for easy reference. ISBN 1-886969-23-X.
What is said about Tai Chi Walking
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Rising Mist Publications
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