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