Neijia, Taiji & Qigong Classes
Our Neijia classes have recommenced and we are currently accepting new students. This is not a drop-in class and must be pre-booked. Please use the Contact Us page and let me know if you plan to attend as numbers are limited to 12.
As there will still be Covid restrictions please note the following: –
- Hall staff are required to sanitize the hall before and after each class and this may impact on the length of the class. Please do not enter until advised to do so.
- Sanitizer will be available and you are required to use it (or your own) when entering the building.
- Do not attend the class if you have Covid-19, or have symptoms of Covid-19.
- It is mandatory that masks must worn while indoors as you will not be seated. If you are unable, for any reason, to wear a mask do not attend as you will be refused entry.
- If you are classed as an extremely vulnerable person (high risk) I advise that you postpone your return until you feel it is safe to do so.
- Social distancing is required and this impacts on the number of people who can attend the class. I believe that the maximum for this hall (with people stationary) is 20 so I will be limiting our classes to 12. This may need to be adjusted.
- Good ventilation is needed so some windows will be opened. Please take note of the temperature (I know it is getting warmer but this is East Kilbride) and have adequate clothing to be comfortable.
I think that I have covered everything and I am looking forward to seeing you all again and getting back to teaching Neijia, Taiji and Qigong.
- Neijia is a no nonsense martial art.
- Neijia incorporates effective, efficient, methods for self defence that do not rely on strength.
- Training begins with basic strikes and Chin Na (locks) and advances to the use of Dim Mak (point strikes and presses).
- Neijia is not a sport oriented “martial art”. The methods used are designed to overcome and defeat an attacker with precision.
- Many of the Dim Mak strikes taught by San Bao Martial Arts are extremely dangerous and should only be used in life threatening circumstances.
Real life is not the training hall where there are rules and regulations to be adhered to regarding what self defence techniques can and cannot be used. Out in the streets there is no referee to intervene when “rules” are being broken. In real life, any attack will unpredictable. Your opponent is not required to adhere to particular rules of combat. Your defence must be spontaneous, effective and decisive. That spontaneity, effectiveness and decisiveness is at the root of Neijia.
Our basic self-preservation instinct is “flight or fight” when faced with an impending attack. Do we immediately try to run away in the hope that we can outpace our attacker? Do we lash out wildly in the hope that we get one lucky hit? Either way, each action is born of fear.
There is a third option that is open to those who have the ability and confidence that self defence training brings. You can defend yourself effectively, efficiently and confidently.
Three ranges of attack are covered in the self defence classes: When the attacker is within striking range, when the attacker is within grabbing range and when the attacker has dragged you to the ground. Students are taught methods to defend themselves in each of these cases.
The Neijia syllabus includes:
- Awareness of your surroundings and potential risks.
- Effective, no-nonsense, methods that will disable any attacker.
- Forms (kata) that teach fluidity, relaxation, balance, co-ordination and timing.
- Locating acupoints and understanding their martial uses (Dim Mak).
- Qigong (Chi Kung)
- Techniques that end any attack as quickly as possible.
- Understanding of these risks and how to lessen them.
- Understanding range.
- Utilising body weapons.
- Utilising weapons at hand (this can be anything from a pen to a magazine).
Although Neijia Quan (Internal Fist) was developed as a discrete martial art (as described by Haung Baijia in “Neijia Quan” c. 1676), the name Neijia is now usually used as a generic description for such arts as Taiji Quan (Tai Chi Ch’uan), Bagua Quan (Pakua Ch’uan)and Xingyi Quan (Hsing I Ch’uan). This “modern” identification can be traced back to 1892 when some of the, then, masters of these Internal styles met in Peking and decided to bring them together as one family, using Neijia (Quan) to describe the three arts. This distinction was strengthened in the 1920’s when Sun Lutang differentiated between Neijia and Waijia (lit, internal sect and external sect). However, there are other Chinese martial arts that lay claim to being Neijia either totally, or in part (using a blend of internal and external application and training).
External and Internal
Two “sects”, External/Internal, each with similar movements……….so how do you identify Neijia? Sun Lutang described Neijia as:
- Neijia stresses the use the of the Yi (mind) to coordinate movement, leverage and structure while keeping the muscles relaxed rather than using Li (strength) alone.
- Neijia utilises the internal development, circulation, and expression of Qi (Chi).
- In Neijia, the practice and application of Dao Yin, Qigong (Chi Kung), and Neigong is used to enhance the practitioner’s Qi and their ability to “listen” to the Qi. Within Neijia, rather than using strength (Li), the emphasis is on lifting the spirit (Shen – consciousness) and using the Yi (cognitive, reasoning mind) to guide the Qi, producing Jing.
In our classes we practice Qigong in its truest sense……………. we work with Qi. Qigong (pronounced chee gong) is an ancient Chinese Art that was developed for the following uses:-
- Health and wellbeing resulting in the practitioner being proactive with their health.
- Medicinal, where Qigong is used within Traditional Chinese Medicine.
- Spiritual Qigong accesses the consciousness and practitioners can attain higher states of awareness and perception.
- Martial Qigong is used to toughen and strengthen the body.
In our classes we focus on health and wellbeing with more advanced students practicing Spiritual (Shen) Qigong.
East Kilbride Neijia Class Details: –
- Location – John Wright Sports Centre, Calderwood Road, East Kilbride, G74 3EU.
- Day – Tuesday.
- Time – 7:00 till 9:00 pm.
- Cost – £36.00 per month
- Instructor – Des Lawton
- Further information – ‘Phone Des on 01355266011 or use the form on the Contact Us page.
Qigong – Health and Wellbeing
We would all like to make improvements to our health and well being (and therefore to our lives). In the western world this usually involves going to the gym and expelling lots of energy while thinking about the other things that we “should” be doing.
There is another way, one that has been practiced in China for thousands of years. It can be practiced anywhere and anytime and is a pleasure to do. It is a method that does not need specialised equipment or lots of space. So, if your goal for improvement includes any of the following, Qigong may well be your best way forward.
Would you like to: –
- lower your stress levels
- increase your vitality
- have better quality sleep
- have better posture
- reduce the number of tension headaches you get
- have a better, more efficient, immune system
- lower, or regulate, your blood pressure
- reduce chronic pain
These exercises are easy to learn and, once learned, they are an enjoyment rather than a chore. An hour out of your day to attend this class could have a lasting, beneficial, effect on your life. So, what are you waiting for?
Here are some of the many benefits of Qigong practice: –
- Skeletal System – Improves posture, lowers impact on the joints and lowers wear and tear.
- Muscular System – Increases strength, stamina and flexibility. Reduces muscular tension and, therefore, the incidence of tension headaches.
- Cardiovascular System – Lowers the heart rate (resting). Regulates the blood pressure and helps increase circulation.
- Respiratory System – Promotes abdominal breathing, lowers the respiration rate and improves the gaseous exchange.
- Lymphatic System – The slow, regular, movements have a peristaltic effect that clears out, and helps to keep clear, the lymph nodes. This assists the body’s immune system.
- Immune System – By lowering stress levels, Qigong prevents the accumulation of cortisol, adrenalin and noradrenalin. Excessive cortisol can suppress the immune system, increase blood pressure and blood sugar levels.
- Mental Health – Lowers stress levels. Reduces anxiety. Reduces depression. Reduces the tendency for mood swings. Leaves you feeling more content and happier. Can improve focus and memory. Has an effect on the sleep pattern and can reduce insomnia and provide more restorative sleep.
- Pain – Has been show to provide pain reduction from injury, surgery, arthritis, fibromyalgia, etc.
If we delve deeper into just one of the benefits…………………
Qigong and Stress
The relationship between stress and respiration is a chicken and egg one. Which came first?
- Psychological stress impacts on respiration. It often induces shallower, more rapid, breathing.
- Shallow, rapid, breathing can induce physiological stress that causes physical anxiety. Those feelings of anxiety that are often described as “butterflies”, the ones that can make you feel sick.
- Those symptoms of physical stress lead to a deepening of psychological stress.
- Combined, they set a detrimental cycle in motion. A cycle that grows in strength unless it is broken.
So it appears that the question of which came first is not really relevant. What is relevant is that we are empowered to break the cycle by learning how to regulate our breathing.
What is your respiration rate? Breathing at your normal rate, how many times do you respire (breath in and out) per minute? 12 respirations per minute is good………. Upwards of 16 is not so good……………..
Just looking at the physical aspect of Qigong, the exercises utilise relaxed, deep, abdominal breathing to help calm the body and the mind. They are simple and effective, and only take a few minutes to do. They lower both psychological and physiological stress through the use of biofeedback.
- The practitioner does the exercise at their own respiration rate (this can be high to begin with).
- When the practitioner focuses on the breathing, the repetitive movement starts to affect the brainwave pattern, lowering it to Alpha wave.
- Alpha relaxes the body and the breathing becomes more relaxed and deeper.
- This, in turn, lowers the brainwave pattern further and induces further relaxation and a feeling of wellbeing.
Practiced on a regular basis, the practitioner’s respiration becomes slower, deeper, and more relaxed. This can stop the stress cycle from being formed and induces calmness even in stressful situations.
Interested in Qigong? Why not join the San Bao Qigong community on Facebook. We are a group of friendly practitioners who are keen to share their experience! Click here to request to join – sanbaoschool.co.uk/community
Further information on the benefits of Qigong: –
- In this episode of the BBC’s Trust me I’m a Doctor (series 8, episode 6) they compare the benefits of Taiji (Actually what they are performing is the Qigong set known as The Shibashi) with those of high activity exercises such as Zumba. Michael Mosley was really surprised by the results.
- A Comprehensive Review of Health Benefits of Qigong and Taiji
- Chi Kung Ameliorates Symptoms of Chronic Fatigue: A Pilot Uncontrolled Study.
- A review of clinical trials of tai chi and qigong in older adults.
- Psychophysiological outcomes of health qigong for chronic conditions: A systematic review.
- Cognitively Oriented Behavioral Rehabilitation in Combination with Chi Kung for Patients on Long-Term Sick Leave Because of Burnout: REST-A Randomized Clinical Trial.
- A preliminary study of the effects of Tai Chi and Chi Kung medical exercise on indicators of metabolic syndrome, glycaemic control, health related quality of life, and psychological health in adults with elevated blood glucose.