Library's review
Tai Chi has steadily become a popular form of Mind/Body exercise as more and more people in the west discover the rich rewards of living in a holistic way. Tai Chi is a journey through the mind, the body, and the spirit, that can be practiced by everyone for health and martial arts.
Sunset Tai Chi
A full mind/body workout is presented, which can be practiced sitting or standing. This workout includes restorative poses from yoga, purifying movements mixed with meditations from qigong, tai chi stances and drills, a short Sunset Tai Chi form,and a sunset cleansing medtitation practice that is essential for end of day stress reduction.
Relax and rejuvenate yourself after a long day.
Improve the quality of your sleep.
Incorporate mind/body exercise into your family activities. Increase your lung capacity and oxygen intake.
Improve performance and prevent injuries.
Tap the power of your mind to improve your health and your martial arts skills.
Boost your natural healing of chronic conditions, such as arthritis, fibromyalgia, insomnia, osteoporosis, sarcopenia, cystic fibrosis, and various cancers.
Report from the New England Journal of Medicine (NEJM): Using elements of this Sunset Tai Chi program develped by Ramel Rones, Tufts University School of Medicine coordinated a study of a using-blind, randomized trial of classic Yang-style tai chi as compared with a conrol intervention consisting of wellness education and stretching for the treatment of fibromyalgia. The August 2010 report published by the NEM states: 'Tai chi may be a useful treatment for fibromyalgia and merits long-term study in larger study populations.'
Ramel Rones is a world-renowned martial artist and author of the book and DVD series Sunrise Tai Chi. Ramel is a qigong instructor at Dana-Farber Cancer Institute and a consultant of mnd/body therapies at Harvard and Tufts medical schools and at Children's Hospital Boston. He has been featured on CNN and National Georaphic, among others. His current research includes studies on tai chi for rheumatoid arthritis, tai chi for fibromyalgia, tai chi for prostate cancer, and tai chi for cystic fibrosis. Ramel Rones lives and teaches in Boston.
David Silver is a qigong instructor and video producer/director. He is a co-writer of numerous books and DVDs on tai chi and qigong. David Silver lives and teaches on Cape Cod, Massachusetts.
'A wonderful and practical apprach to tai chi and qigong that can correct stres-related illnesses, by highly respected master-teacher.'-Herbert Benson, M.D. Harvard Medical School, Benson-Henry Institute for Mind Body Medicine; Author of the bestselling book The Relaxation Response
'Sunset Tai chi makes a valuable contribution in integrating the powerful health benefits of tai chi and qigong into Western medicine.'-Dr. Yang Yang, Ph.D. Author of Taijiquan: The Art of Nurturing, The Science of Power; Director, Center for Taiji and Qigoing Studies, New York
'This book is a gift to anyone interested in maximizing his or her health. My cancer patients, who attend Rones' classes, report increased stamina and mood.'-Ann Webster, Ph.D. Director, Mnd Body Program for Cancer; Staff Psychologist, Benson-Henry Institute for Mind Body Medicine, Masachusetts General Hospital; Instructor in Medicine, Harvard Medical School
'Rones work is conerstone of our integrative oncology mission and allows us to offer our patients the best supportive care available today. I strongly believe that no integrative therapies library would be complete without the important works fo Ramel Rones.'-Anne M. Doherty-Gilman, MPH Assoicate Director, Leonard P. Zakim Center for Integrative Therapies, Dana-Farber Cancer Institute
Contents
Romanization of Chinese terms
Foreword by dr. Irwin H. Rosenberg. M.D.
Foreword by Dr. Yang, Jwing-Ming, Ph.D.
Dedication
Introduction
How to use this book
Chapter 1 Tai chi-grad ultimate
What is tai chi?-About the internal arts
My journey in the healing arts-My involvement in tai chi and complementary medicine; Practice, practice, amd more practice; The early 1980s
The hunger for complementary medicine-My role; Complementary approaches gain acceptance; What is complementary healing?
Tai chi for relaxation: dealing with stress
Three levels of relaxation
Theory of the five building blocks
Chapter 2 Qi is real-Understanding human energy
Action of the five building blocks
Goals of the mind/body approach
Between awake and asleep
Fundamental energetic visualizations-First steps in the joruney of internal visualization; Physical and mental breath work
Three spheres
Sphere 1 The lumbar spine and abdominal muscles
Sphere 2 The thoracic spine up, shoulders/upper back/upper chest down
Sphere 3 The cervical spine, top of the head, up/face muscles, down,
Training the up and down forces within the three spheres
Other experience with the up and down forces
Combining the three spheres and the up and down forces
Lower (center of gravity) energy center
Lower energy center-obstacles; Alignment/space is an exssential part of the creating the lower energy center; Some reminders about the lower energy center
Empty and full moonbreathing
Buddhist breathing and Taoist breathing-Buddhist breating-mental visualization; Taoist breathing-mental visualization
Pituitary gland energy center visualization-Upper energy center
Upper energy center-progress-External energetic baton visualization; Internal energetic baton visualization Moving energy down the baton; Cooling he upper energy center; Moving in a spiral; Distractions from having a strong energitic baton-Eyes and brain; the eyes; Cooling the eyes; the brain; Cooling the brain
Bubble visualization (guardian energy)
Baron/bubble breathing visualization-Bone marrow-skin breathing; Sunset and bone marrow-skin breathing; Moving between the baton and the bubble
Four gates breathing-Moving the energy to the four gates; Four gates: the simple way; Upper two gates: the simple way; Lower two gates: the simple way; All four gates: the simple way; Upper two gates: the elaborate way; Some lower gates practice; More upper gates practice; Finally four gates together
Third eye pulsing or spiritual breathing
Baton/bubble and four gates spiritual breathing
Five gates spiritual breathing
Energetic lessons and conclusion-Face meditation; Dissolving your image/persona
Small circulation-your body's main circuit-Practicing small circulation; Two options for the mind; The three paths: fire, water, and wind; Is practicing the small circulation meditation dangerous?
Refining your breath-Legs: between danger and safety; One- and two-breath cycles in small circulation meditation; One-breath cycle; Two-breath cycle; Small circulation-conclusions; When do I practice small circulation?
Chapter 3 Sunset tai chi mind/body program
Cooling down exercises-Surfing the breath; Fire breath; Zen mind; sunset and Zen mind; The most 'quiet' time in our bodies; Fire breath with the 'ha' sound; Cleanse
Meditative shaking and pulsing-Using the setting sun during shaking; Fingers; Wrists; Elbows; Shoulders; Ankles; Knees; Hips; Spine; Neck; The jaw is also a joint; Conclusion
Sigh sound-Once more-cleasning impurities; Sighing while in nature; Solar plexus-the last stop; The sound of sigh
Breath work-an introduction; Physical breath/mental breath and th sunset; Linger at end of exhalation; Caution and prevention; To hold or not to hold the breath-that is the question; Linger at end of inhalation; Yin and yang in the breath
Latissimus/side lung breathing/wing breath-Be the eagle; Partner work; Finding balance is important
Trapezius-upper front and back lung breathing-Seesaw breath
Upper energy center
Lower energy center
Both energy centers-the energetic baton-Drain the energetic baton
Empty moon/full moon-Buddhist
Empty moon/full moon-Taoist
Three forces
Point to heaven
Rainbow or half-moon stretch
Bow breathing
Warrior spirit: Xena or Hercules stretches the spring
Push the tablets
Belt energy vessel breathing-Belt energy vessel breathing with hands
Spine wave square-Spine wave square and backward; Spine wave square and forward; Spine waves smooth and round
Small circulation also known as the microcosmic orbit
Tai chi ball training-Tai chi ball-grinding; Tai chi ball overhead; Tai chi ball-figure eight
Spider climbing
Wall and tree push-ups
Balancing the upper body-Arms and elbows above your head; Arms and elbows behind your back; Mix the two-the pretzel
Quadriceps stretch
Seiza
Sit-ups
Sit and reach forward stretch-Sit and reach on two chairs
Balancing the lower back-The three musketeers or vitamin 'L'-lower back; First musketeer: straight down and forward: 12 o'clock; Second musketeer: to the left down and forward; Third musketeer: to the right, down, and forward; Lower back stretch on a chair
Hamstring stretches-Hamstring stretch-one leg up; Hamstring stretch-While sitting on a chair
Sunset meditation
Chapter 4 Tai chi movements
The complete sunset tai chi form
Sacrum ddropped
Head suspended, shoulders dropped
Empty moon/full moon
Elbows dropped and sunk
Weght through the knees and not into the kneees
Turn and lift using the heels
Tai chi hand form
The setting sun and tai chi drills
Stances-Mountain stance; Horse stance; Empty stance; Forward stance; Back stance; Tiger stance
Moving stances-From mountain stance to begin tai chi stance; From horse stance to empty stance; Forward stance to back stance; From horse stance to tame the tiger stance to empty stance; Forward stance to forward stance; From back stance to back stance
Stationary tai chi drills-Begin tai chi; Crane spreads its wings; Two blocks; Brush knee; Cloud hands; Pick up needle from the sea bottom; Fan back; Nourish; Close tai chi
Moving tai chi drills-Begin tai chi; Crane spreads its wings; Two blocks; Brush knee and step; Cloud hands; Pick up needle from the sea bottom; Fan back
Chapter 5 Sunset tai chi form
The complete sunset tai chi form
Elements of the sunset tai chi form
Moiuntain stance-Sunset tai chi form's first move
Begin tai chi-sunset tai chi form; Martial arts application of begin tai chi; Looking and sensing-moving or standing still; Standing meditation (yi chuan)
Grind-sunset tai chi form; Tai chi ball; Martial applications of grind
Crane spreads its wings-Sunset tai chi form; Martial arts application of crane spreads its wings
Two blocks-Sunset tai chi form; Martial arts application of two blocks
Brush knee-Sunset tai chi form; Martial arts application of brush knee
Cloud hands-Sunset tai chi form; Martial arts application of cloud hands
Pick up needle from the sea bottom-Sunset tai chi form; Martial arts application of pick up needle from the sea bottom
Fan back-sunset tai chi form; Martial art application of fan back
Nourish-sunset tai chi form
Close tai chi-Martial arts application of nourish and close tai chi
Final words
Chapter 6 Epilogue
Tai chi classics to ponder-Begin tai chi; Grind; Crane spreads its wings; Two blocks; Brush knee and step; Cloud hands; Pick up needle from the sea bottom; Fan back; Nourish and close tai chi
Glossary of sunrise and sunset tai chi special terms
Glossary of Chinese terms
Recommended readings (bibliography)
Index
Acknowledgements by Ramel Rones
Acknowledgements by David Silver
About the authors
Sunset Tai Chi
Show More
is a comprehensive introduction to using tai chi philosophy andthe setting sun for stress relief. This mind/body program is designed for beginners or intermediate level students. It teaches how to calm down and recuperate from the stress of the day, thus preventing and healing numerous stress-related illnesses.A full mind/body workout is presented, which can be practiced sitting or standing. This workout includes restorative poses from yoga, purifying movements mixed with meditations from qigong, tai chi stances and drills, a short Sunset Tai Chi form,and a sunset cleansing medtitation practice that is essential for end of day stress reduction.
Relax and rejuvenate yourself after a long day.
Improve the quality of your sleep.
Incorporate mind/body exercise into your family activities. Increase your lung capacity and oxygen intake.
Improve performance and prevent injuries.
Tap the power of your mind to improve your health and your martial arts skills.
Boost your natural healing of chronic conditions, such as arthritis, fibromyalgia, insomnia, osteoporosis, sarcopenia, cystic fibrosis, and various cancers.
Report from the New England Journal of Medicine (NEJM): Using elements of this Sunset Tai Chi program develped by Ramel Rones, Tufts University School of Medicine coordinated a study of a using-blind, randomized trial of classic Yang-style tai chi as compared with a conrol intervention consisting of wellness education and stretching for the treatment of fibromyalgia. The August 2010 report published by the NEM states: 'Tai chi may be a useful treatment for fibromyalgia and merits long-term study in larger study populations.'
Ramel Rones is a world-renowned martial artist and author of the book and DVD series Sunrise Tai Chi. Ramel is a qigong instructor at Dana-Farber Cancer Institute and a consultant of mnd/body therapies at Harvard and Tufts medical schools and at Children's Hospital Boston. He has been featured on CNN and National Georaphic, among others. His current research includes studies on tai chi for rheumatoid arthritis, tai chi for fibromyalgia, tai chi for prostate cancer, and tai chi for cystic fibrosis. Ramel Rones lives and teaches in Boston.
David Silver is a qigong instructor and video producer/director. He is a co-writer of numerous books and DVDs on tai chi and qigong. David Silver lives and teaches on Cape Cod, Massachusetts.
'A wonderful and practical apprach to tai chi and qigong that can correct stres-related illnesses, by highly respected master-teacher.'-Herbert Benson, M.D. Harvard Medical School, Benson-Henry Institute for Mind Body Medicine; Author of the bestselling book The Relaxation Response
'Sunset Tai chi makes a valuable contribution in integrating the powerful health benefits of tai chi and qigong into Western medicine.'-Dr. Yang Yang, Ph.D. Author of Taijiquan: The Art of Nurturing, The Science of Power; Director, Center for Taiji and Qigoing Studies, New York
'This book is a gift to anyone interested in maximizing his or her health. My cancer patients, who attend Rones' classes, report increased stamina and mood.'-Ann Webster, Ph.D. Director, Mnd Body Program for Cancer; Staff Psychologist, Benson-Henry Institute for Mind Body Medicine, Masachusetts General Hospital; Instructor in Medicine, Harvard Medical School
'Rones work is conerstone of our integrative oncology mission and allows us to offer our patients the best supportive care available today. I strongly believe that no integrative therapies library would be complete without the important works fo Ramel Rones.'-Anne M. Doherty-Gilman, MPH Assoicate Director, Leonard P. Zakim Center for Integrative Therapies, Dana-Farber Cancer Institute
Contents
Romanization of Chinese terms
Foreword by dr. Irwin H. Rosenberg. M.D.
Foreword by Dr. Yang, Jwing-Ming, Ph.D.
Dedication
Introduction
How to use this book
Chapter 1 Tai chi-grad ultimate
What is tai chi?-About the internal arts
My journey in the healing arts-My involvement in tai chi and complementary medicine; Practice, practice, amd more practice; The early 1980s
The hunger for complementary medicine-My role; Complementary approaches gain acceptance; What is complementary healing?
Tai chi for relaxation: dealing with stress
Three levels of relaxation
Theory of the five building blocks
Chapter 2 Qi is real-Understanding human energy
Action of the five building blocks
Goals of the mind/body approach
Between awake and asleep
Fundamental energetic visualizations-First steps in the joruney of internal visualization; Physical and mental breath work
Three spheres
Sphere 1 The lumbar spine and abdominal muscles
Sphere 2 The thoracic spine up, shoulders/upper back/upper chest down
Sphere 3 The cervical spine, top of the head, up/face muscles, down,
Training the up and down forces within the three spheres
Other experience with the up and down forces
Combining the three spheres and the up and down forces
Lower (center of gravity) energy center
Lower energy center-obstacles; Alignment/space is an exssential part of the creating the lower energy center; Some reminders about the lower energy center
Empty and full moonbreathing
Buddhist breathing and Taoist breathing-Buddhist breating-mental visualization; Taoist breathing-mental visualization
Pituitary gland energy center visualization-Upper energy center
Upper energy center-progress-External energetic baton visualization; Internal energetic baton visualization Moving energy down the baton; Cooling he upper energy center; Moving in a spiral; Distractions from having a strong energitic baton-Eyes and brain; the eyes; Cooling the eyes; the brain; Cooling the brain
Bubble visualization (guardian energy)
Baron/bubble breathing visualization-Bone marrow-skin breathing; Sunset and bone marrow-skin breathing; Moving between the baton and the bubble
Four gates breathing-Moving the energy to the four gates; Four gates: the simple way; Upper two gates: the simple way; Lower two gates: the simple way; All four gates: the simple way; Upper two gates: the elaborate way; Some lower gates practice; More upper gates practice; Finally four gates together
Third eye pulsing or spiritual breathing
Baton/bubble and four gates spiritual breathing
Five gates spiritual breathing
Energetic lessons and conclusion-Face meditation; Dissolving your image/persona
Small circulation-your body's main circuit-Practicing small circulation; Two options for the mind; The three paths: fire, water, and wind; Is practicing the small circulation meditation dangerous?
Refining your breath-Legs: between danger and safety; One- and two-breath cycles in small circulation meditation; One-breath cycle; Two-breath cycle; Small circulation-conclusions; When do I practice small circulation?
Chapter 3 Sunset tai chi mind/body program
Cooling down exercises-Surfing the breath; Fire breath; Zen mind; sunset and Zen mind; The most 'quiet' time in our bodies; Fire breath with the 'ha' sound; Cleanse
Meditative shaking and pulsing-Using the setting sun during shaking; Fingers; Wrists; Elbows; Shoulders; Ankles; Knees; Hips; Spine; Neck; The jaw is also a joint; Conclusion
Sigh sound-Once more-cleasning impurities; Sighing while in nature; Solar plexus-the last stop; The sound of sigh
Breath work-an introduction; Physical breath/mental breath and th sunset; Linger at end of exhalation; Caution and prevention; To hold or not to hold the breath-that is the question; Linger at end of inhalation; Yin and yang in the breath
Latissimus/side lung breathing/wing breath-Be the eagle; Partner work; Finding balance is important
Trapezius-upper front and back lung breathing-Seesaw breath
Upper energy center
Lower energy center
Both energy centers-the energetic baton-Drain the energetic baton
Empty moon/full moon-Buddhist
Empty moon/full moon-Taoist
Three forces
Point to heaven
Rainbow or half-moon stretch
Bow breathing
Warrior spirit: Xena or Hercules stretches the spring
Push the tablets
Belt energy vessel breathing-Belt energy vessel breathing with hands
Spine wave square-Spine wave square and backward; Spine wave square and forward; Spine waves smooth and round
Small circulation also known as the microcosmic orbit
Tai chi ball training-Tai chi ball-grinding; Tai chi ball overhead; Tai chi ball-figure eight
Spider climbing
Wall and tree push-ups
Balancing the upper body-Arms and elbows above your head; Arms and elbows behind your back; Mix the two-the pretzel
Quadriceps stretch
Seiza
Sit-ups
Sit and reach forward stretch-Sit and reach on two chairs
Balancing the lower back-The three musketeers or vitamin 'L'-lower back; First musketeer: straight down and forward: 12 o'clock; Second musketeer: to the left down and forward; Third musketeer: to the right, down, and forward; Lower back stretch on a chair
Hamstring stretches-Hamstring stretch-one leg up; Hamstring stretch-While sitting on a chair
Sunset meditation
Chapter 4 Tai chi movements
The complete sunset tai chi form
Sacrum ddropped
Head suspended, shoulders dropped
Empty moon/full moon
Elbows dropped and sunk
Weght through the knees and not into the kneees
Turn and lift using the heels
Tai chi hand form
The setting sun and tai chi drills
Stances-Mountain stance; Horse stance; Empty stance; Forward stance; Back stance; Tiger stance
Moving stances-From mountain stance to begin tai chi stance; From horse stance to empty stance; Forward stance to back stance; From horse stance to tame the tiger stance to empty stance; Forward stance to forward stance; From back stance to back stance
Stationary tai chi drills-Begin tai chi; Crane spreads its wings; Two blocks; Brush knee; Cloud hands; Pick up needle from the sea bottom; Fan back; Nourish; Close tai chi
Moving tai chi drills-Begin tai chi; Crane spreads its wings; Two blocks; Brush knee and step; Cloud hands; Pick up needle from the sea bottom; Fan back
Chapter 5 Sunset tai chi form
The complete sunset tai chi form
Elements of the sunset tai chi form
Moiuntain stance-Sunset tai chi form's first move
Begin tai chi-sunset tai chi form; Martial arts application of begin tai chi; Looking and sensing-moving or standing still; Standing meditation (yi chuan)
Grind-sunset tai chi form; Tai chi ball; Martial applications of grind
Crane spreads its wings-Sunset tai chi form; Martial arts application of crane spreads its wings
Two blocks-Sunset tai chi form; Martial arts application of two blocks
Brush knee-Sunset tai chi form; Martial arts application of brush knee
Cloud hands-Sunset tai chi form; Martial arts application of cloud hands
Pick up needle from the sea bottom-Sunset tai chi form; Martial arts application of pick up needle from the sea bottom
Fan back-sunset tai chi form; Martial art application of fan back
Nourish-sunset tai chi form
Close tai chi-Martial arts application of nourish and close tai chi
Final words
Chapter 6 Epilogue
Tai chi classics to ponder-Begin tai chi; Grind; Crane spreads its wings; Two blocks; Brush knee and step; Cloud hands; Pick up needle from the sea bottom; Fan back; Nourish and close tai chi
Glossary of sunrise and sunset tai chi special terms
Glossary of Chinese terms
Recommended readings (bibliography)
Index
Acknowledgements by Ramel Rones
Acknowledgements by David Silver
About the authors
Show Less
ISBN
9781594392122
Publication
YMAA Publication Center