Chi Kung/Tai Chi Intervention for IBS 2020

Hello again Mind-Body Practicioners.

I want to share with you this short Tai Chi form I designed as part of a Chi Kung/Tai Chi intervention for a pilot protocol at MGH to help deal with IBS, Irritable Bowel Syndrome, its side effects and symptoms.

Front view

Side view

This Chi Kung/Tai Chi intervention is divided to 4 categories:

• Self-massage and dissolving Visualizations

• Freeing the skeleton and building strength

• A short Tai Chi Form

• Cleansing and Nourishing Meditations, sitting and standing

This mind body intervention emphasizes many important principles and techniques from both Chi Kung and Tai Chi with a strong focus on first balancing the five building blocks of our being, Body, Breath, Mind, Energy and Spirit, and then harmonizing them with the three forces, Heaven, Human and Earth.

Some of the Chi Kung & Tai Chi principles, techniques and benefits integrated in this intervention for IBS

• The Up and Down Exercise from a chair as well as the low stances while preforming the Tai Chi form to increase muscle mass and bone density.

• Touching the tongue to the roof of your mouth, throughout all 4 categories, to increase saliva which is an important part of our digestive system.

• Deep breathing to increase oxygen intake and nourish every cell in your body which may help with fatigue and sleeplessness while also helping to calm down the diaphragm and nervous system.

• The gentle arm movements in the Tai Chi form together with the coordination of the movements of the abdominal and back muscles increase flow and movement, strengthen your core and gently massage your internal organs to remove stagnation and increase circulation throughout your entire physical and energetic body.

• Deep, nose-breathing is emphasized to reduce swallowing air which may reduce gas.

• Tai Chi is a moving meditation. Emptying your mind and achieving deep levels of relaxation, the brainwaves between awake and asleep or meditation may lead to a positive hormone production, a stronger immune system and an awakening of a healing force from within.

• Visualizing your Lower Energy Center when practicing the Tai Chi form to upgrade your energetic system.

• Tapping into the power of the mind and dissolving impurities and stored traumas from the entire physical and energetic body.

• The Cleansing move at the end of the Tai Chi form to lead and deposit impurities into the stars while evoking your spirit.

• May also help: Constipation, diarrhea, reducing pain, depression, anxiety, cramping, swelling, bloating and inflammation.

Conclusion

We are just in the pilot phase of research at MGH. Our goal is to test, observe and scientifically prove which principles and techniques from the eastern philosophies, Chi Kung and Tai Chi, really work and which do not, specifically for Irritable Bowel Syndrome, its side effects and symptoms.

I have a saying that I am not going to wait for science to tell me that I can take an active role in my healing. I am not going to wait until science finds out that I can tap into the power of the mind and that together with stretching, deep breathing and evoking the spirit I can make a difference in my healing and well being. Or as my mom says: Rami, if it does not hurt, why not try it.

Here you can learn and experience some of the other components of the intervention

Empty full moon Article

Lower Energy Visualization Video

Cleansing Meditation Article

Iron on the Wall Video

Vitamin “H” Video

The Chair Twist Video

The Up and Down Video

There are more parts to this mind body intervention which I hope to release in the future.
You can find a lot more information in my Sunrise and Sunset Tai Chi books and DVDs.

My Scientific publications with Chi Kung and Tai Chi

• The New England Journal of Medicine A Randomized Trial of Tai Chi for Fibromyalgia

• The British Medical Journal Effect of Tai Chi versus Aerobic Exercise

• WCVB 5abc Chronic Pain may be Easier to Manage with Tai Chi than Aerobic Exercise

• Blog about other medical journal publications featuring Ramel Rones

Click here for Testimonials

Click here for Ramel Rones on YouTube

If you are interested in private lessons on zoom or facetime e-mail me at rami@ramelrones.com

External & Internal Tai Chi Movements for Cancer Patients: Last Part

Hello mind-body practicioners of health and martial arts!

Have you been practicing?

During our physical isolation it is important to keep exercising physically, mentally and spiritually. The Tai Chi move push provides all three benefits of a mind body workout in one practice. Let’s continue our exploration!

The second installment of the article I wrote for The Journal went over push on a physical level, sitting and standing. Now that you are familiar and comfortable with the external movements I challenge you to enhance your physical practice by integrating the first internal skill of Tai Chi and Chi Kung which is visualizing the Lower Energy Center.

In my Sunrise and Sunset Tai Chi books I refer to this area as the Center of Gravity Energy Center.

Visualization of the Lower Energy Center

One of the main energetic centers of the body is located two inches below the belly button and about three inches inward towards the spine. In Western fields of study, this spot is called the Center of Gravity. In Chi Kung and Tai Chi this area is known as the lower dantien, which translates as field of elixir and is believed to be the body’s main chi energy storage area. It is from here that chi energy is circulated throughout the body, much like the heart circulates blood.

The first skill required for both martial arts and health is the ability to mentally reside in our physical center of gravity or the Lower Energy Center.

Residing in the Lower Energy Center is one of the secrets for storing chi energy and recharging the batteries in our bodies. Do not think about it as an exercise but rather as a habit or a way of doing things. Ideally, after lots of practice, you will find yourself doing the Lower Energy Center Visualization throughout your day while driving, walking, gardening, typing, you name it.

The Lower Energy Center is about two inches below the navel and three inches inwards.

The skill of visualizing the Lower Energy Center is not easy, especially when an opponent is attacking you or if you are diagnosed with cancer or going through its treatments. When stress confronts us our energy and then our mind tends to float up: we lose our cool, our focus, our roots and relaxation. The energy becomes fire-y and that is the opposite of what we are looking for when it comes to better health and martial arts. When an attack comes at you, physically or health-wise, staying in your Lower Energy Center to keep calm and focused as well as grounded is not easy and takes many years of practice to accomplish.

I have witnessed a small percentage of people in fighting situations who are naturally cool and relaxed. This is what we call a street fighter. This skill comes naturally and without thinking. The same is true when being diagnosed with cancer or when in physical isolation. A very small percentage of people accept their condition and do not experience fear or anxiety. Both of these situations are rare. Individuals who are able to accept changes in a fight or in their health while staying calm and relaxed is the exception not the norm. For the rest of us who do not have this skill naturally lots of practice is needed. The Lower Energy Center visualization is one way to stay calm and grounded under pressure.

The Tai Chi symbol of Yin and Yang, among other things, represents the idea of reaching success by dissecting everything into small pieces, examining each small piece and then putting the pieces back together. In order to develop the Tai Chi move push with the mental skill of visualizing the Lower Energy Center I first isolate the practice of just the visualization while in sitting meditation and then in standing meditation, Yi Chan. Then I combine the physical movements of push with the mental Lower Energy Center visualization.

In order to master the Lower Energy Center visualization my teacher challenged me to practice it for forty-five minutes, three times a day, seven days a week for one year, and I did! Now I challenge you to visualize the Lower Energy Center two times a day for three to five minutes for four weeks. Try it! See how it makes you feel mentally, physically or spiritually.

Lower Energy Center Visualization while Sitting and Standing

Sit on the floor or on the edge of a chair, at first, and then practice it standing. You can do it anywhere.

Sitting Lower Energy Center Visualization

Lengthen your spine.

Close your eyes.

Breathe deep.

Visualize a Healing Energy Ball.

Standing Lower Energy Center Visualization

Stand in a high Horse Stance with your palms on your Lower Energy Center

When visualizing, start with a small ball around the size of an olive or a plum. Over time make the visualization larger like an orange or a grapefruit.

At first practice with your eyes closed. Over time hold the visualization with your eyes open. I find that squinting is a great step between closed eyes and open eyes.

Another powerful way to practice the Lower Energy Center visualization, standing and sitting, is while holding a Tai Chi Ball.

Once you are able to visualize the Lower Energy Center start practicing the Tai Chi move push together with the visualization both sitting and standing.

As I mentioned, being able to stay in your Lower Energy Center under mental, emotional or physical stress is easier said than done but practice goes a long way.

Let’s get practicing!

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Note Since I wrote this article we all have gone into lock-down. Uncertainty plays an enormous toll on us mentally leading to anxiety and fear which manifests into physical stress. To stay calm and relaxed make time in your day to breathe deep and practice some ancient healing arts. Stay strong. We are in this together.

To relax physically and mentally try this Total Body Scan: Scan your Body for tension and then dissolve it into the universe.

Anther great way to help with relaxation under pressure is the Face Meditation.

Happy stretching, deep breathing, empty your mind, strengthen your energetic system and evoke your spirit!

Ramel (Rami) Rones

Mind Body for Relaxation, Health & Strengthening your Immune System

During this time when we are all isolating ourselves physically and at the same time dealing with both mental and physical stress, in the interest of not falling apart both physically and mentally and to strengthen our immune system I thought that practicing some mind body exercises would be a great opportunity for both fun and health.

When you sit around for hours and days your soft tissues (muscles, fascia, tendons, ligaments and skin) start to shrink on top of your skeleton (your bones). I like to describe this as our skeleton being a prisoner of our soft tissues which starts a negative chain reaction. When you stop exercising your joints become restricted and your muscles get short and stiff. If you do not use it you lose it. Physical tension usually turns into mental tension. Mentally you think you are “relaxing” on the sofa but actually, physically, you are collapsing. Over time you find yourself sore and stiff and not relaxed at all. Tight muscles pull on the bones which restrict the movement of your skeleton and over time cause physical discomfort and pain.

If you do not do anything about it before you know it you start to develop lower back problems, headaches from tight shoulders, pain in the knees and other joints: a negative chain reaction. Eastern philosophies do not distinguish between physical well being and the mental well being which may explain why after “relaxing” around the house for a while you start to feel agitated. You may become annoyed by everything around you as well as being annoying to others.

The way out of this negative chain reaction of mental and physical decline is a regular mind body routine which includes gentle stretching with deep breathing and a meditative mind, boosting your energetic system and evoking the spirit.

For a short introduction to the 5 building blocks of our being: Body, Breath, Mind, Energy and Spirit; watch my lecture at Dana Farber.

For this blog I put together a few stretches to help with the most common problems we face under stress. At the same time I have transitioned all of my private lessons to virtual ones through WhatsApp, Zoom and FaceTime. If you are interested please email me and we can set up a day and time. Or try one of my online courses at udemy.com

Strengthen Your Immune System with Tai Chi & Qi Gong

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

15 Minute Mind-Body Workout for Recharging & Reducing Stress

I also have Sunrise Tai Chi available for rent on Amazon Prime Video

Meanwhile, try these stretches and see if they make a difference during physical isolation. Notice if you feel any difference in your mental outlook and how you feel physically. When you first start stretching you might feel more physically tight than before. This is normal. It can take time for the stretching to have an effect on you. Give it a couple of days and rest afterwards to reap the results. Hold the stretches for at least one minute (longer for seasoned practitioners), breathe and make sure you use the rule of 80 percent effort !

A MIND-BODY WORKOUT FOR SHELTERING IN PLACE

1. Start with Iron on the Wall for 3 minutes.

IRON ON THE WALL

Stretch your arms on the wall and lean your forehead, gently, on the wall.

Relax your shoulders and neck muscles. Spine, bones and arms move up while the soft tissue moves down.

Breath deep through the nose and empty your mind from any thoughts.

Empty your mind by focusing on the breath or on the lower energy visualization.

I also have two videos on my Youtube channel for Iron on the Wall:

Iron on the wall with fire breath

Iron on the wall with your children

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2. Second, practice the Flamingo Stretch or Hip Extension for 2 to 3 minutes with deep breathing and an empty mind.

Flamingo

Close your eyes and visualize that you are a Flamingo: this way you are evoking the spirit for a complete mind body approach.

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3. Next, release the neck muscles. You can practice this sitting on a chair or standing. Hold the stretch for 1 minute on each side. Repeat 2 - 3 times. Also helps relieve headaches.

Release Neck Tension

Inhale when turning the head to the sides and exhale as the head turns to the center.

Do both sides.

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4. Practice Elbows over your Head and Elbows Behind your Back.

Focus on deep breathing through the nose.

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5. Practice Chair Twist for 2 to 3 minutes on each side.

Breathe deep and empty your mind.

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6. Now practice Turn and Twist with deep breathing. You can do it standing or sitting.

This exercise helps relieve stress in the shoulder girdle and neck.

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7. Finish with Counting the Breath Meditation or Candle Watching Meditation. 

Sit for 8 minutes if you are a beginner and 45 minutes if you are an advanced meditator.

You can sit on a chair or on the floor.

Counting Breath Meditation

Real Candle Watching Meditation

Digital Candle Watching Meditation

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Life is a series of natural and spontaneous changes.
Do not resist them.
That only causes sorrow.

-Lao Tzu

Happy stretching, deep breathing, empty your mind, strengthen your energetic system and evoke your spirit!

Ramel (Rami) Rones

External & Internal Tai Chi Movements for Cancer Patients: Part 2

External & Internal Tai Chi Movements for Cancer Patients, continued

When one is diagnosed with Cancer or when going through treatment, either chemo, radiation or surgery, the level of stress and anxiety is very high which can have detrimental effects on your mood and quality of life. Over the years I have witnessed people diagnosed with Cancer literally holding their breath and looking as white as a ghost because of fear and anxiety, sometimes even after a week.

The first thing I ask ask them to do is to close their eyes and start breathing again; breathing deep. Within a few minutes I see a small change in mood - feeling better, less anxious.

Try it!

Zen Mind

Start by sitting on the floor or on the edge of a chair. Close your eyes and breathe deep. Only work with the lungs: slow, peaceful, deep, quiet inhalations and slow, quiet, peaceful exhalations. Do this breath training for 5 minutes. Keep your mind in the breath.

Experience the power of “just” breathing deep. You will be amazed at the difference after only 3 to 5 minutes.

Once individuals diagnosed with cancer (or anyone under tremendous stress) have stopped holding their breath my goal is to lead them into a deep level of relaxation. Relaxation, especially deep levels of relaxation, is one of the most important principles of Tai Chi and is a powerful technique that helps improve martial arts and general health but is especially helpful for cancer patients, their families and caregivers.

One element of my approach to help cancer patients and their families relieve stress and anxiety, improve mood and prevent depression is through the practice of different Tai Chi movements. The Tai Chi and Chi Kung philosophies also help deal with chronic pain and stiffness, another side effect of cancer, the treatment of cancer and the effects of modern daily life.

At first, I only teach the external movements of the Ti Chi form which helps people achieve deep levels of relaxation and quiet the mind. Later, I add in the more advanced internal skills which strengthen the energetic and immune systems.

For example, the gentle, repetitive movements of the Tai Chi move Push from Yang style Tai Chi is a great tool for achieving the first level of deep relaxation. I break the practice into sitting and standing.

The Tai Chi move Push

The movement Push has two parts: YIN and YANG.

The YANG part of Push is pushing forward and exhaling. The gentle movements imitate a wave gently lifting a boat in the middle of the sea. Try it!

Push

Exhale and move the arms forward like a wave pushing a boat: Push YANG. Settle the wrists at the end of the movement.

The YANG part of the Tai Chi move Push is performed while exhaling.

The second part of the movement is the YIN part, performed while inhaling: Push YIN.

Inhale and move your arms backwards like a wave cresting on the beach

The YIN part of the Tai Chi move Push is performed while inhaling.

The External Practice of the Tai Chi Move Push

Try the movement Push with just deep breathing. First practice while sitting on the edge of a chair and then while standing. Shift your weight from back stance to front stance. Practice for 3 to 5 minutes or 10 to 30 times.

Exhale as you push into front stance and Inhale as you sink into back stance. When you shift weight to your back leg, Backward Tai Chi Stance, have 60% of the weight on your back leg and 40% on the front leg. When shifting your weight to the front leg, have 70% of your weight on the front leg and 30% on your back leg or Front Stance .

Practice both sides (Right leg forward and then left leg forward).

Make sure you have correct alignment of both the front and back leg. It is very important to transfer your weight through the knees and NOT into the knees. Keep the inner arches of your feet activated and alive. Have the middle of your knee pointing in the same direction as the middle of your toes.

Relax your wrists. Relax your shoulders. Suspended your head like it is hanging from an imaginary string from above. Over time, you will learn how to relax your tailbone without tilting or tucking, but in the beginning, tuck your tailbone in.

Repeating the external Tai Chi movement Push with deep breathing while standing builds leg and upper body strength. When muscles become stronger, bone growth is stimulated. Practicing Push, whether standing or sitting also makes your breathing deeper and longer. This improves the flow of oxygen throughout your entire body which provides many health benefits: your mind gets more and more relaxed, your energy opens up and your spirit is evoked, especially if you become a wave lifting a boat in the middle of the ocean and a wave gently breaking on the beach.

I found out that performing only the external movements of Tai Chi at first, like a dance, with deep breathing, is a great form of moving meditation and a great way to learn Tai Chi. However, in my next blog I will teach you how to incorporate the internal skills of Push with the external movements so you can experience the full benefits of a mind-body practice on a mental, physical and spiritual level - so keep practicing!

Happy stretching, deep breathing, empty your mind, strengthen your energetic system and evoke your spirit!

Ramel (Rami) Rones

External & Internal Tai Chi Movements for Cancer Patients: Part 1

Hello Mind-Body Students.

This month I am sharing
the article I wrote for
The Journal of the
Tai Chi Union
for Great Britain.

Enjoy!

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External & Internal Tai Chi Movements for Cancer Patients

I started practicing Kung Fu, Tai Chi and Chi Kung when I was 15 years old, in Jerusalem Israel in the mid-1970s. It was for medical reasons. My stomach was hurting, my lower back and neck were tight and stiff and I was constantly in pain. On top of that I had recurring sinus infections and with that regular migraines. I had all those health issues even though I was one of the top athletes in town. I was faster than most people when it came to physical reactions and reflexes, a great 5k runner and one of the best high jumpers in town (I was jumping a meter eighty four).

My mother and I tried every western option that was available and eventually we ended up going to the only eastern healer in town, Samuel, who at the time, was considered by many a witch doctor.

On my first visit Samuel looked at me and did a few tests which were very physical, not like your typical western doctor. After 20 minutes he told me that he could help my back and my neck. He explained to me that since I had grown really fast I developed skeletal-muscular issues and that I was stiff – very stiff – but he could help me. Through muscular manipulations and stretching on a massage table within 10 treatments my neck and back were much better.

He said that the two other problems, the stomach and the migraines, were harder to solve and he recommended that I go and see his friend who teaches Tai Chi in the park. He told me that his friend Tzvi Weisberg could give me the tools I needed to solve my other problems.

Later in life I realized and came to strongly believe that sports and hobbies are great and benefit your health but there are philosophies such as Tai Chi, Chi Kung and Yoga which are complete approaches for both health and martial arts. These philosophies cover all 5 pillars or building blocks of our being: body, breath, mind, energy and spirit and are the real way to deal with health issues verses just physical hobbies and sports.

The eastern Philosophies are also a great support for sports and physical hobbies; they will help you perform better both physically and mentally and also prevent injuries and help you recover faster from injuries but you need to find a good teacher. I was lucky to find one which makes me think of the Chinese proverb: “It may take you 10 years to become a master but it can take you 30 years to find a good one.”

I took Samuel’s advice and found Tzvi who I practiced with for about 5 years - some Kung Fu, some Tai Chi and a lot of Zen meditation - 45 minutes sitting in Seza (sitting on your knees) before and after a 3 hour practice, 5 times a week. Within two years my migraines went away, my stomach was better and I stopped getting the sinus infections and the typical cold that other kids and adults got. I loved the Zen sitting, the Kung Fu and Tai Chi so much that I decided to look for a master who could teach me the eastern philosophies to their deepest levels.

After reading Shaolin Long Fist Kung Fu by master Yang, Jwing-Ming I saved some money (about $1200) and came to Boston to study and practice with him. That was in 1983.

I practiced with Master Yang for about 30 years. I practiced in Boston and also traveled with him all over the US. I practiced 6 days a week for about 10 hours a day. After a few years I started teaching in master Yang’s schools: YMAA. I taught adult and kids Kung Fu classes. I also taught Tai Chi, Pushing Hands, Tai Chi Saber as well as Narrow Blade Sword, at first under his supervision and then on my own, but always with his excellent guidance. I won gold medals in the US as well as in China in many different categories of martial arts and their weapons. Check out my YouTube channel as well as my martial resume.

Over time I traveled and taught at YMAA schools all over the world such as in Poland and for 5 months in Paris, France. I also had the opportunity to appear in many of Dr Yang’s books and DVDs and over time wrote my own two books - Sunrise and Sunset Tai Chi and produced my own DVDs - Sunrise and Sunset Tai Chi and a Tai Chi Pushing Hands DVD called Tai Chi Energy Patterns.

I learned and practiced both the external and the internal martial arts as well as hard and soft Chi Kung, sitting and standing meditations and Chi Kung massage. In the external martial arts I learned and practiced Kung Fu Long Fist, White Crane, Chin Na, and some Praying Mantis. I practiced weapons such as Staff, Shaolin Saber, Two Short Rods, Knife, Spear, Guandao or Ti Dau and Shaolin Narrow Sword.

Photography by Axie Breen

In the internal martial arts I learned and practiced Chi Kung, Tai Chi, Yang style Tai Chi, Pushing Hands as well as Tai Chi staff, Tai Chi Saber and my favorite, Tai Chi sword. Over time I learned and practiced with Master Yang’s martial brother Liang Shouyu who taught me other different styles of Chi Kung, Xing Yi and baguazhang as well as Deer Hooks. At the same time I studied and practiced B.K.S Iyengar Yoga with Patricia Walden.

10 years into my training Master Yang encouraged me to start using my knowledge for more than martial arts. He could see that I had a gift for helping people with health issues. Teaching martial arts was great but there was not much of a career path in the martial world. I needed to think about a steady income since I was starting a family. I started to apply my knowledge and practice to the field of healing. Very quickly I realized that most people are not interested in the deep knowledge I have to offer except for the ones diagnosed with Cancer. Within a few years working with people diagnosed with Cancer become my passion. My passion for helping people with Cancer lead me in 1998 to find a teaching position at the Dana Farber Cancer Institute in Boston.

Ever since, I have been working with cancer patients at Dana Farber using my knowledge of the eastern health and martial arts philosophies Tai Chi, Chi Kung and Yoga to complement a western approach to treatment. The mind body exercises I teach at Dana Farber or the interventions I design for scientific research need to be modified and specially tailored for different limitations and physical conditions which continues to motivate, reward and challenge me to keep adapting the eastern art philosophies to help as many people with cancer and other health issues as possible.

In the next blog I will share more of the article which demonstrate a couple of Tai Chi movements with breathing and meditation techniques that I teach to achieve deep levels of relaxation. These techniques can be helpful for anyone, especially people being diagnosed and going through the treatment of Cancer.

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

Ramel Rones (Rami)

Happy New Year 2020

Wishing you a year of Health & Happiness