Sequestered Ai Chi

We are in the midst of a pandemic, and life has changed for everyone on our planet. The coronavirus is a formidable opponent in a forced game of hide-and-seek, drawing people everywhere into isolation in their own dwellings or behind masks and gloves when they venture out into the quiet outside world. While properly maintained pools are not a coronavirus hazard, the clubs and public pools where people often practice Ai Chi are now all closed because of social distancing concerns. Classes of all kinds are now limited to solo practice, perhaps with an online or pre-recorded instructor’s guidance. There are no group gatherings or conferences. These are strange times. None-the-less at a time when moving about is limited, the goals of Ai Chi practice are more important than ever. We need to maintain core strength, mobility, full breaths, balance and especially to reduce stress. While you may miss out on the benefits of socialization and a water environment during this interval, you can still reap Ai Chi benefits by practicing on land.

The first 5 steps of Ai Chi, contemplating, floating, uplifting, enclosing and enfolding, are done while standing in a “core posture.” Weight is on the forefoot, knees gently bent, low back slightly flattened by pulling in your abdominals, shoulder blades down and in, ears over shoulders. Maintaining this posture throughout these steps causes isometric contraction of the tiny muscles surrounding the spine and the trunk muscles. It’s a real workout! In the water, turbulence adds to the challenge, but if you feel like you need something more, there are ways you can up the game on land by making your base less stable. When you stand on a less firm surface while doing these first 5 steps, your core muscles must work harder, and your balance is challenged. Be sure to wear sturdy shoes and try standing on a rubber mat, a pillow, an inflatable disc, a wobble board, or my favorite challenge, a pair of hard plastic balance and stability discs. These first 5 steps are a great place to start with Ai Chi on land. Two to three repetitions of a few steps may be your Ai Chi practice for a while. When you are ready for more, experiment with the other steps one at a time, first on a firm surface with a counter or stable object to hold onto. Always keep in mind that you won’t be able to move as safely and easily doing Ai Chi on land as you can in the very protective environment of water.

As you practice the Ai Chi steps on land, stretch and turn as far as you can without causing discomfort to any particular problem areas as you focus on mobility. Moving to end ranges is more difficult on land, as you cannot rely on the supportive buoyancy of water to lighten the load on your joints. Pay close attention to how you feel as you move and adjust excursion and the number of repetitions to a reasonable level. You don’t have to do the same number of repetitions for every step. Remember, however it turns out is how it was meant to be~ Ai Chi is YOUR experience, in this moment, not bound by hard and fast rules or numbers. And if you have pain lasting more than a couple of hours after your practice, you’ve gotten a signal that you’ve overdone it! Use your usual means of reducing inflammation and the next time you do Ai Chi don’t move as far or do as many repetitions.

Maintaining the strength and flexibility of your diaphragm and the tiny muscles between your ribs is more important than ever in the face of a respiratory virus. Focus on diaphragmatic breathing during Ai Chi practice and periodically throughout the day, both to maintain good lung mobility and expansion and to stimulate the parasympathetic nervous system to bring stress-relieving calm. Check out your posture to allow for full breaths. Let your tongue rest gently on the roof of your mouth as you breath in through your nose to activate your diaphragm, and concentrate on the pathway that your breath takes to the bottom of your lungs. Let your stomach poof out as your diaphragm drops to make room for your breath. Then relax and give a long exhalation through pursed lips.

And remember the other tools that enhance stress reduction during this tense time~ experience nature as you are able outdoors or virtually if you cannot. Listen to relaxing music ~music that you like that is relatively slow, with consistent volume and a small range of tones… Pray, read poetry, meditate, sing, smile, help others, share kindness… This too shall pass. Nothing lasts forever.

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New Year’s Resolutions

Ai Chi involves carefully chosen words that have to be discovered to be fully appreciated. These words are never fully explained in training sessions, aside from the story of the name “Ai Chi” itself. We are told that “Ai” is the name of Ai Chi founder Jun Konno’s daughter, and means “love” in both Japanese and Chinese. “Chi” refers the balance and interplay of opposite forces~ the yin and yang of Taoism. It is a warm and comforting practice rather than a martial art like its land-based counterpart, Tai Chi Chuan, which literally translates as “Supreme Ultimate Boxing.” 

As the year began, the names of two Ai Chi steps came to mind, contemplating and reflecting. I found myself contemplating the idea of New Year’s resolutions, I explored the idea that resolutions involve reflecting on and analyzing past unmet goals and anticipating future hopes and dreams. This employs “discrepancy-based thinking,” assessing past performance against a particular standard. As a physical therapist, assessing and goal setting is very natural for me. Therapists approach the patients they treat in a deliberate way~ gathering data through interview and examination, comparing data to an expected standard, setting goals, making a plan to achieve those goals, and implementing the plan. When applying this approach to New Year’s resolutions, the focus is on doing~ on what was done in the past or is hoped to be done in the future. Focus on what was done in the past or should be done in the future can produce high levels of guilt and stress. While this all sounds very negative, the practice of setting personal goals doesn’t need to be a stressful experience.

A few years ago a friend invited me to a New Year’s “vision board party,” where we all picked pictures that representing our hopes and dreams for the coming year and glued them on poster boards. The resulting displays were beautiful, and included everything from depictions of family gatherings to objects we would love to have and the way we would like to feel. Creating these boards and looking at them from time to time is a powerful visualization exercise that activates parts of your brain associated with action and doing. I enjoy making things and I loved sharing a group activity with a delightful group of women~ a gift in the moment. And I was surprised at how many pictures I had glued on my board became a reality in the course of a year, perhaps through the magical encouragement of visualization..

Mindful practices focus on being and experiencing in the present. Ai Chi steers us toward accepting and allowing, with no pressure of accomplishment. “However it turns out is how it was meant to be.” Rather than looking to the past or future, Ai Chi encourages us to be in the moment~ to experience what psychologist Zindel Segal calls the “full, multi-dimensional splendor” of the present. The importance lies in experiencing the journey rather than arriving at the final destination.

Setting goals and accomplishing them are important for creating a fulfilling life, but it is equally important to intersperse periods of just being and appreciating. Perhaps a decision to remember to enjoy the present is the best resolution of all.

Ai Chi walking

Ai Chi is an amazing practice in its pure form. But Jun Konno’s mantra that “however it turns out is how it is meant to be” opens the door to infinite possibilities for variations. It may feel right to prolong doing a particular step. You may develop your own “holding pattern” step to settle and reorganize in the midst of doing Ai Chi. One Ai Chi master has developed flowing ballet steps in her Ai Chi practice, while another has doubled the tempo to adapt to colder water temperatures. There are partnered versions of Ai Chi for those who are fearful of the water, with advanced mobility issues and for children.

“Warm water walking” is commonly recommended for post-injury and post-rehab patients who are not able to participate in other exercise classes. I like to include a walking variation of Ai Chi at the conclusion of my GaitWay to Mobility water walking classes. In the class we typically begin with a mindful walking experience, then ramp up to walking activities at higher exertion levels. Ai Chi walking provides a great way to cool down from higher level exertion, as it prevents blood pooling in the legs and lessens the likelihood of post-exercise blood pressure drops, lightheadedness, fainting and cardiac arrhythmias. Plus doing Ai Chi at the end of class leaves participants feeling relaxed and refreshed!

I often refer to the first 5 steps as the “core Ai Chi steps”, because they are performed in a planted posture that challenges the core muscles of the spine and trunk. They set the foundation for mindful movement and focused attention, and I like to do them in their traditional form. But variations on the middle steps are a great way to incorporate locomotion in Ai Chi practice. The Ai Chi steps can be a bit challenging until participants have practiced enough to be able to move without cues, so look to the movement needs and degree of attention engagement of your participants as you make decisions about introducing more complex variations.

An easy foray into Ai Chi walking is with the moving steps. Flowing is already a walking variation~ it is basically “braiding” or a “grapevine step.” Reflecting and Suspending transition to Ai Chi walking by moving in a prescribed direction~ alternating between left arm and leg over right and turning 180 degrees, with right arm and leg over left and turning 180 degrees. These movements can be done straight across the pool or in a circle.

The balancing steps are also prime walking steps, but require more cuing. I’ve included diagrams below outlining these movements.

In Accepting, shift back, arms back, front toes lift as usual, but as you shift forward onto the front foot and arms come forward, take a step forward with the back leg bringing weight forward, and repeat the cycle.

Accepting with grace follows the same pattern with a front leg lift in place of front toe lift and stepping forward with the back leg as the front leg comes down, weight shifts forward and arms come forward.

In Rounding the back leg comes forward toward extending arms, then lowers straight down to a forward position as the arms move back, rather than returning to its original position. The opposite leg is now to the back, and becomes the next leg to move forward toward extending arms.

Doing Balancing as a walking exercise is a great intermediate step for those who struggle with an extended single leg stance time in traditional Ai Chi. Lean into the forward leg with arms extending forward and back leg lifting behind. Then swing the back leg forward, arms and trunk extending back before setting the moving leg down in front of you. This leg now becomes the forward, stance leg as you repeat the cycle.

Not challenging enough? Do these movements going forward across the pool for several steps, then try them in reverse, moving backwards across the pool. Not only are you challenging different muscle groups, but your mind is working in new ways as well.

Music tempo sets the pace for water walking, and this is another adaptable variable to consider in your planning. I like to use a few tracks from Katrien Lemahieu’s Ai Chi in 3 music for a 10 minute Ai Chi walking cooldown.

Are you interested in learning more about GaitWay to Mobility? I will be teaching a pool workshop at the ATRI 2019 Fall National Aquatic Therapy conference in Chicago, November 7-10. For more information, visit the ATRI website.

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Sensing stability

I recently had a class participant who had peripheral neuropathy due to lumbar spinal stenosis. Arthritic changes in her low back vertebrae were pinching the nerves traveling down into her legs, causing back and leg pain and loss of sensation on the bottoms of his feet. She had lost the ability to sense the bottom of the pool.

Balance is dependent upon input from vision, the semicircular canals in the inner ear, and from somatosensory receptors in our joints and muscles. My challenge was to find a way for this class member to do Ai Chi despite her somatosensory deficits. Thankfully, vision and her inner ear mechanisms allowed her to walk and function on land. But even standing still in the Ai Chi “core posture” was difficult, and that was where she needed to start. She held her own pretty well with contemplating, floating and uplifting, but after that point her trunk and leg muscles were working so hard to remain upright, that she felt back and leg pain creeping in. Fortunately, our pool had a sitting ledge, allowing her to sit as she performed the next few steps, but then it was time to stop moving and simply focus on breathing as the rest of the class moved through the remaining steps. Ai Chi cannot be done “wrong way,” however it turns out is how it was meant to be, and this was her way of doing Ai Chi that day.

Recent EMG studies comparing muscle activation during land versus water walking show that most leg muscles don’t work as hard in water as they do when walking on land. This could be due to arm movements during water walking, or to a lower stride frequency and shorter stride length that occurs as a result of  buoyancy and drag influence. Buoyancy also produces reduces ground reaction force, which may have had an influence on muscle activation.  Another causal hypothesis is that buoyancy and hydrostatic pressure may influence reflexes that are activated by pressure receptors in the body.

The gastrocnemius muscle is an exception to this~ it fires at similar levels on land and water and shows a continuous tonic activation in the water, likely in response to drag forces. And soleus activity is higher with weight loading in the water. This is important because weight loading stimulates activation of the joint and muscle receptors.

So what can be done to help somatosensory problems? Of course the degree of nerve damage causing the deficits will be the limiting factor, but joint loading and movement stimulate joint neuroreceptors and paced Ai Chi provides a supportive and safe environment for weight bearing and movement.

An Ai Chi guide must be aware of the physical issues impacting class members and invite changes when participants struggle or cannot maintain form. A “good” Ai Chi practice does not necessarily mean getting through all of the steps~ it is about the perfect experience of Ai Chi in the moment, as it was meant to be.

Join me in November for GaitWay to Mobility at the ATRI Fall National Aquatic Therapy Conference in Chicago. Go www.atri.org to sign up!

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Pass it on

Sad things and bad things will happen. At some point, someone you love will be very sick. A family member or close friend will die. You won’t be able to help a dear one who is traveling a difficult road. Relationships will end. You will be treated unfairly. So you may harbor sadness, anger and resentment or long for the “good old days.”

But good things will happen too. You will be surrounded by love. You will share special times with others. You will experience the wonder of a new life coming into this world, and you will make a new friend. You will accomplish something you didn’t think was possible. A puppy will greet you with an affectionate lick. You will encounter the wonder of nature as you walk in the woods on a crisp fall day. You will make amazing discoveries, plan an adventure, watch the glorious opening of a new day with a sunrise… And gratefully remembering those special encounters is also a good thing!

Our subconscious minds take in all that surrounds us, both the negative and the positive. Without even realizing that it is happening, we pass on the effects of our experiences with those we touch. Studies have shown that when people read angry posts on Facebook, they are more likely to post something that is heated themselves. Or they may be short with others later in the day without realizing why. Likewise, goodness and kindness reach farther than we ever know.

Breathe in deeply, and contemplate joy. Float in the moment. Experience feeling uplifted by the buoyancy of water. Enclose your arms to bring in wonder. Give yourself a hug with enfolding… The steps of Ai Chi can give focus, awareness and inner balance, nourishing our souls with hope and faith that will give us strength when we need it most. The centering and the calm of Ai Chi opens the door to appreciation and sharing gratitude and love with all we touch.

Today I share quote from my father, who was a beacon of hope throughout his life, through good times and bad…

 

Are you in the Chicago area this summer? Join me doing Ai Chi at the Evanston Athletic Club on Tuesdays and Thursdays from 10:30-11:30 am through July 19, 2018. Call (847) 866-6190 to reserve a spot.

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Look at this!

The Ai Chi step Freeing is the most common spontaneously named “favorite” movement in my classes. I hear words like “I finally feel like I am moving normally!” and “It feels so good!” What is special about this step?

In freeing, you start in a grounded position and add movement. You turn as far as you can comfortably. You follow your hands as they skim across the surface of the water, creating ripples and fractal patterns. Start grounded, move comfortably and watch with eyes wide open.

The component of focused attention on gazing with intent reminds me of my horseback riding experience, where the horse was able to follow my direction simply by where I looked. The subtle weight shifts that accompanied my eye motions cued the horse to move in that direction.

I once had a physical therapy patient with severe neck pain who subconsciously turned her entire body when she needed to look to either side, rather than shifting her gaze. Our plan to re-establish neck mobility started with simply moving her eyes as far as she could comfortably from one side to the other. I associated this response with dependency on habitual patterns (as described by Moshe Feldenkreis), but maybe something else was at play… Perhaps subconscious hyper-protective responses were influencing her reluctance to move her eyes~ sending messages to inhibit weight shift at the same sensitive level that horses can perceive from riders. Restoring her ability to shift her gaze was an easy but vital step in her return to functional motion.

So what does this have to do with Ai Chi and why Freeing feels good? Freeing hits us on many levels. It brings tiny muscles surrounding your joints and the most primary levels of motion into play, which is especially appreciated by those who have movement challenges. The buoyancy of the water provides a comfortable support so that you can move to the available extremes of trunk, neck and shoulder motion~ and almost magically that “end range” keeps extending the more you move. That feels good, especially if a once painful movement doesn’t hurt. And a focused gaze allows you to give attention to the patterns in the water that your movement creates, stimulating “relaxed but alert” alpha brain waves. Ai Chi is a progression of steps and Freeing is dependent on what comes before~ the initial core activating steps and crescendo of arm and trunk movements. Combining focused gaze with movement is the icing on the cake~ and something to celebrate and feel good about when it happens.

Do you want to know more? I will be presenting “Ai Chi Boosters” as a part of Ai Chi Innovations sessions at the ATRI International Symposium, June 19-22, 2018 at the Sanibel Harbor Marriott Resort and Spa. This conference is an invaluable resource for those interested in aquatic rehab and fitness. Please follow this link for more information~ I hope to see you there! http://www.atri.org/Symposium18.htm

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Everything Is Waiting For You

One of my favorite modern poets is David Whyte. I like his works because they are mindful~ bridging universal internal wants and needs with the real world around us. Reading his words is fulfilling, but adding the sense of hearing and listening to him read his own poems adds an extra dimension to his mindful creation. His voice is mesmerizing as he repeats key lines and adapts his poem to the moment, speaking from his heart. I doubt that he ever expresses his poems in exactly the same way. As with Ai Chi, however it turns out is how it was meant to be.

There is a great opportunity during the contemplation step of Ai Chi practice. By definition, contemplating is looking at something thoughtfully for a long time. I like to begin and end my practice with this step, my arms floating on the surface of the water before me~ breathing in and bringing my palms skyward and exhaling as I bring them downward. I view “contemplation” as a “fill-in-the-blank” spot for Ai Chi. You can extend this step for as long as you like. You can contemplate about whatever you choose: empty your mind and just be; focus on the sensations of the pool floor below you, the water on your body and the air you are breathing; say a prayer; insert a meditation practice; listen to sounds of music, nature, or a mindful poem…

Today I offer a poem as shared by its author, David Whyte, a nice conclusion to Ai Chi practice: Everything is Waiting for You.

 

 

 

Flowing, Reflecting, Suspending and coming full circle

After the challenges of Balancing, Flowing provides gentle and artful stability. There is a lot of movement with Flowing, but your weight shifts from one leg to the other in a predictable pattern as your arms move symmetrically in an opposing pattern. If you’ve ever danced the “grapevine step” or are familiar with the “braiding,” Flowing will be familiar to you. As in all Ai Chi practice, however it turns out is how it was meant to be, and attention is given to quality of movement, rhythmic breathing and moving within the available space rather than to which arm or leg crosses in front or how many repetitions you do to each side.

Flowing: Your feet are shoulder width apart, and your knees are softly bent with arms crossed under the water in front of you. Breathe in through your nose as you open your arms to the side and cross your left leg in front of the right. Exhale gently through pursed lips as you step to the right with your right leg and cross your arms in front of you again. Repeat these movements to the right several times, then to the left several times.

Reflecting and Suspending are very similar movements, and both should be performed gently and slowly. In reflection we look to the past for the benefit of the future. And in suspension the water momentarily holds us without firm footing on the surface beneath, before we turn in a new direction.

Reflecting: Your feet are shoulder width apart, and your knees are softly bent with arms open at your sides, palms up. Blow out through pursed lips as you cross arms and legs in front of you, and gently pivot 180 degrees to a position with legs and arms open once again. Repeat this movement.

Suspending: Your feet are shoulder width apart, and your knees are softly bent with arms open at your sides, palms up. Blow out through pursed lips as you gently spring up from the pool surface while crossing arms and legs in front of you. When your feet return to the pool surface, pivot 180 degrees to a position with legs and arms open once again. Repeat this movement.

You have now completed the 16 basic steps of Ai Chi. To come full circle, I like to end with Folding, Enclosing, Uplifting, Floating and Contemplating. I hope you enjoy this body mind practice on many levels as you experience it over time. Namaste.

aichi14to16

This is just the beginning… Future posts will explore additional facets to Ai Chi, Ai Chi in 3, Jun Konno’s extra movements, relaxing music and more…

 

Balancing

This is one of the more challenging movements. You will be maintaining a single leg stance throughout the repetitions for each side. And the more turbulent the water is, the greater the challenge. Use your arms and adjust the way you shift your weight as you move to maintain balance. That’s the thing about maintaining balance~ movement requires constant adjustment and adaptation.

We are constantly seeking balance of time and energy in our multidimensional lives. There is an old saying that “All work and no play makes Jack a dull boy.” Jack has lost his work/leisure balance. We need to balance our time with family and friends to grow rich bonds, and to allow for solitary time to know ourselves. Physical fitness is important to keep our bodies healthy, but we also need to challenge our minds with reading and learning new things, and our souls with attention to spirituality.

There are times in our lives when we find ourselves out of balance by choice or circumstance. Perhaps a family member is ill and needs more of our time and attention than usual. A career may end abruptly. An aspiring Olympic athlete will need to devote a tremendous amount of time and energy to her sport to achieve her goal. Many aspects of balance shift when you become a parent~ and when your nest is suddenly empty. These universal changes challenge our equilibrium on many levels, but we can find balance even in the process of change. As you move through the challenges of this next movement, consider the challenges of balance in your life.

Balance: Blow out as you reach both arms out in front of you while lifting your left leg behind you in a “superman” pose. Stretch as far as you can comfortably, then breathe in while bringing your arms behind you with slightly bent elbows and swinging your left leg to the front, lifting it to a comfortable level. Complete all of the repetitions before pivoting 180 degrees and repeating to the other side.

aichi10to13

Rounding

Roundness is important in Ai Chi. A circle implies wholeness, enhancing internal and external harmony. There are no sharp edges or defined corners, no roughness or coarseness. The smooth quality of round movement avoids joint and soft tissue strain.

Roundness is all about us~ from the sun and the moon, to shapes in nature and beautiful things we create. Appreciate the wholeness of roundness as you experience this movement.

It is important to note that those with upper back problems should give particular attention to limits of motion during Rounding. Bending forward to extremes may restrict the space where nerve roots exit the spine or bulging discs may encroach upon irritated nerves, causing discomfort. Move slowly and pay attention to your body, avoiding ranges that bring on symptoms. As with Accepting with Grace, only lift your leg as high as you feel comfortable. If you are unstable balancing on one leg you may only be able to lift your foot an inch or two off the floor of the pool to be challenged. That’s okay~ practice at your challenge level will extend what you can do.

Rounding: Breathe in as you step back and shift your weight onto your right foot, at the same time bringing both arms behind you with slightly bent elbows. Blow out through pursed lips as you shift your weight forward onto your left leg, bringing your right leg and both hands together in front of you. (*If you have upper back problems, this is the point where you need to move carefully and avoid extremes). Complete all of the repetitions before pivoting 180 degrees and repeating to the other side.

round2b round2a

rounding

 

 

 

 

 

 

 

 

 

Accepting with Grace

From Accepting we move on to Accepting with Grace.

What is grace? I googled “grace” and serendipitously the first definition seemed tailor-made for Ai Chi:

Grace: ɡrās/ noun

simple elegance or refinement of movement.

“she moved through the water with effortless grace”

synonyms: elegance, poise, gracefulness, finesse;

Accepting with Grace is challenging, but the buoyancy of the water provides the support to move with finesse. This movement is exactly like Accepting, with the addition of gently lifting your front leg as you bend backward. If your hamstrings are tight or if you are a bit unsteady standing on one leg, you may want to start out just lifting your foot a few inches off the floor of the pool and work on increasing the range of motion over time.

Soon you will be moving through the water with effortless grace… free and flowing… automatically breathing deeply, maintaining good posture without thinking about it, experiencing rather than concentrating, movement as art…

Accepting with Grace: Breathe in as you step back and shift your weight onto your right foot, at the same time lifting your left leg in front of you to a comfortable height and bringing both arms behind you with slightly bent elbows. Blow out through pursed lips as you lower your left leg, shift your weight forward onto that leg and bring your hands together in front of you. Complete all of the repetitions before pivoting 180 degrees and repeating to the other side.

grace

Accepting

Now we move to accepting. Accepting challenges balance a bit. You’re moving more~ shifting your point of stability. Accepting yourself for where you are, here and now. Feeling the gentle caress of the water around you as you move through it. Sensing the surface beneath your feet as you shift backward and forward. This is mindfulness~ giving direct attention to body and breath, focusing on the moment while calmly accepting one’s feelings, thoughts and sensations.

Accepting: Breathe in as you step back and shift your weight onto your right foot, at the same time reaching both arms behind you with slightly bent elbows. Blow out through pursed lips as you shift your weight to your left foot and bring your hands together in front of you. Complete all of the repetitions before pivoting 180 degrees and repeating to the other side.

Ai Chi founder Jun Konno demonstrates the first 10 steps in this video to the soothing sounds of Ai Chi Synchrony:

 

 

Transitions

Nothing lasts forever~ change is certain to happen. My mother gave me some great parenting advice. She shared that there would be trying times as a parent, but just when you feel like you are at your wit’s end, things change. I found this to be true, and it was a very good thing! Of course all of the changes we encounter are not welcome, and whether positive or negative, change creates stress. Holmes and Rahe’s insightful 1967 life event stress scale is an evidence-based predictor of likely physical illness. While many of the stressors listed in the scale are not unexpected, some positive items may surprise you.
http://www.testandcalc.com/Richard/resources/Teaching_Resource_Holmes_and_Rahe_Social.pdf

Change will happen. How we respond is up to us. Ai Chi can be a helpful tool to deal with stress and change.

I view Shifting as a regrouping or re-centering step, which is important during times of change to ease transition. The first Ai Chi steps involve a solid base of support~ feet planted firmly on the ground as your core muscles are challenged and you explore the limits of trunk and upper body range of motion. The upcoming steps present new challenges to balance of body, mind and spirit.

Jun Konno advocates round-arm movements, symbolizing wholeness and connectivity during shifting. I like the concept of expanding round-arm movements to a timeless figure eight pattern or infinity sign.always

Infinity Shifting: With arms outstretched to the side on the water’s surface, palms up, shoulder blades pulled down and in, knees slightly bent, weight bearing on the balls of your feet, shift your body weight over your right foot while sweeping your left arm away to form the left loop of a figure eight symbol, then in toward you before moving further to the right and away to form the right loop. As your left arm passes in front of you again, shift your weight over your left foot and move your left arm further to the left and away to form the left loop, at the same time beginning a figure eight pattern with your right arm. Pause with your left arm until the right arm passes in front of you a second time to complete the figure eight. Each time your hand passes in front of you a second time to complete a figure eight pattern, begin a new figure eight with the opposite arm.

aichi6to9

Something more~

While ideally Ai Chi is performed in an environment without distractions, this does not always happen. There may be others nearby talking or laughing. A sudden noise can interrupt practice. I have even had birds and rabbits come by to watch me as I do Ai Chi~ a peaceful occurrence, but distracting nonetheless. While technically not an Ai Chi step, I have found that adding the following move can help me get back on track without disturbing the flow of movement. It can be randomly inserted whenever it is needed.

Regrouping: With arms outstretched to the side on the water’s surface, palms up, shoulder blades pulled down and in, knees slightly bent, weight bearing on the balls of your feet, exhale through pursed lips as you turn your palms down, and inhale through your nose as you turn your palms up.

 

Freeing

Freeing is the most complex movement, and should be done smoothly and without pausing between segments. In this explanation I have broken down the description into eight segments for clarity…

Freeing: 1a) With arms outstretched to the side on the water’s surface, palms up, shoulder blades pulled down and in, knees slightly bent, weight bearing on the balls of your feet, turn your head to look at your right hand and breathe out through your mouth as you turn your right palm down and bring it across your body to meet your left hand, pivoting your body to the left as you move. 1b) Segway immediately to breathe in through your nose and watch your upturned left hand as you bring it behind you, twisting your trunk to the left as far as you can comfortably move. 2a) Gaze at your left hand as you turn your palm down, blowing out through pursed lips and sweeping your left hand forward to meet the right. 2b) Shift your attention to your right hand as you turn your palm up, sweeping to the right and moving back to starting position~ arms outstretched to the side on the water’s surface, palms up, shoulder blades pulled down and in, knees slightly bent, weight bearing on the balls of your feet…

The next steps are identical to the first four, but to the opposite side…
3a) Turn your head to look at your left hand and breathe out through your mouth as you turn your left palm down and bring it across your body to meet your right hand, pivoting your body to the right as you move. 3b) Breathe in through your nose and watch your upturned right hand as you bring it behind you, twisting your trunk to the right as far as you can comfortably move. 4a) Gaze at your right hand as you turn your palm down, blowing out through pursed lips and sweeping your right hand forward to meet the left. 2b) Shift your attention to your left hand as you turn your palm up, sweeping it to the left and moving back to starting position~ arms outstretched to the side on the water’s surface, palms up, shoulder blades pulled down and in, knees slightly bent, weight bearing on the balls of your feet…

Freeing: health-giving, heart-warming, inspiring, invigorating, lightening, refreshing, relieving, restoring, revitalizing, upholding, warming

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Moving

The next steps focus on mobility~ moving to the bounds of range of motion. The limits of motion for each joint is individual, and it is important to remember that what is right for one Ai Chi practitioner may not be right for another. Fortunately, the amazing buoyancy properties of water relieve 80% of the effects of gravity while moving in shoulder depth water. That’s good for your joints, but you can relieve stress on knee joints even more by maintaining a slightly bent, soft knee position~ descriptively deemed the “loose-packed position.” As you move, a stiff-kneed position will transfer stress to the tendons and ligaments surrounding the knee, to the hip and spinal joints above and to the ankle joints below. Softly bent knees relieve stress on your entire body.

Your shoulders and spine are focus areas of the next steps, with progressive stretching to your available limits. Working in shoulder depth water allows the water to comfortably support your joints as you move. Only stretch as far as you can move without causing pain. Frequently, you will find that pain-free excursion will increase with each attempt. As with any exercise, if you experience pain lasting more than two hours, do not throw in the towel, but turn to your best means of relieving joint inflammation, and scale back the excursion or number of repetitions the next time you exercise.

The following steps are performed symmetrically, first to one side, and then to the other. Symmetry in movement helps to maintain balance in body, mind and spirit.

Soothing: With arms outstretched to each side on the water’s surface, palms down and shoulder blades pulled down and in, exhale through your mouth as you sweep your right arm across the water in front of you to your left. Inhale through your nose as you turn your right palm up and sweep your right arm back across the water to the starting position. Complete all repetitions with your right arm, and then duplicate this move with the left arm.

Gathering: Pivot your body to the left, so that your left foot is forward and the right foot is behind. This position can be made more challenging by placing the back foot directly behind the left and by pointing the toes forward, or less challenging by positioning your back foot off to the side a bit, and by turning your feet slightly outward.                                                                            

Keep your gaze forward as you breath in through your nose, turn your left palm up and move your left arm across the water surface behind as you as far as you can comfortably move. I like to turn my right palm up and reach forward with my right arm simultaneously to add a shoulder blade stretch on the right side. Blow out through your mouth as you turn your both palms down and return your left arm to the starting position in front of you, while relaxing your right shoulder blade. Complete all repetitions with your left arm, and then pivot and duplicate this move to the right side.

Seeing all life
in perfect symmetry.

Perceiving each day
with righteous clarity.

Living each moment
in purposed reality.

Believing each day
is the start of eternity.
― S. Tarr, Love, Adventure and Other Noble Quests

Next steps: Enclosing, Folding + practice considerations

Enclosing: With arms outstretched to the side on the water’s surface, palms down, shoulder blades pulled down and in, exhale through your mouth as you bring your thumbs together in front of you. Inhale through your nose as you bring your palms up and open your arms as far behind you as is comfortable. As you practice this, you may be able to reach farther.

Folding: With arms outstretched to the side on the water’s surface, palms down, exhale through your mouth as you move to cross your arms in front of you in front of your stomach under the water. Keeping your elbows at your sides, turn you hands out to the side underwater as you exhale through your mouth.

 

I begin and end each Ai Chi session with the five steps presented thus far. Concluding an Ai Chi cycle by reversing these steps takes the practice full circle and provides closure and calm. The order of the final steps in my practice are folding, enclosing, uplifting, floating and contemplating.

How many repetitions should you do? Whatever you choose is how it was meant to be. I have typically chosen between 3 and 10 repetitions per cycle, depending on how much time I have, the needs of any group participants and my mindset at the time. You may choose to do just one cycle, or to start over again after the first round. You may choose to move very slowly or to move more quickly, especially in cooler water.

The ideal water temperature for classic Ai Chi is between 88°F (31°C) and 90°F (32°C), but it is not always possible to find a pool with just the right temperature. Katrien Lemahieu from the Netherlands has created an adapted “Ai Chi in 3” for colder water pools with a faster paced version using 3/4 music~ (more on her approach in a later post). Personally I have enjoyed effective practice in cooler water temperatures, but water that is too cold inhibits relaxation and moving in water that is too hot leads to overheating and a rise in core temperature. Your best option may be to find a pool that offers an Arthritis Foundation Aquatic Program, as the water temperature will be between 83°F (28°C) to 92°F (33°C).

I like to do Ai Chi whenever I can get into water. I thought that the warm Gulf of Mexico waters would be a delightful place to do Ai Chi. I found that mild to moderate tidal currents provided nice core strengthening and balance challenges during the initial steps involving a stable base of support (steps 1-5). However, the tide effects became increasingly overwhelming when trunk movement and single leg stance were added, and all hope of relaxation was lost. I have also done Ai Chi in a cruise ship pool on gentle waters, which was a more unpredictable environment than a land based pool but the water movement proved to be cathartic and enhanced core strengthening and balance benefits. You don’t have to visit the ocean or go on a cruise ship to add core and balance challenges~ try doing Ai Chi in a pool full of people moving about.

pool

 

Uplifting + breathing and how it was meant to be…

Uplifting: Lower your arms in front of you, then lift them out to the side toward the surface of the water with intent, palms up as you breathe in. Turn your palms down and lower your arms to your sides as you exhale through your mouth.

Uplifting, elevating, enriching, expanding, glorifying, inspirational, nurturing, filling, enjoying…

The sort of breathing that you choose is important in Ai Chi. Apical or chest breathing is associated with the sympathetic nervous system~ a quick and shallow flight or fright response to get air in quickly. In contrast, a deeper, diaphragmatic breathing pattern provides good oxygenation of the body and elicits calm. Gently place your hand on your stomach and allow your diaphragm to drop and your stomach to expand into your hand as you breath in through your nose. Relax and let your stomach drop away from your hand as you exhale through your mouth. This is diaphragmatic breathing and is the same type of breathing that is recommended in LaMaze childbirth classes, yoga and for singers.

One of the reasons that Ai Chi is so relaxing is because its creator has stated that however it turns out is how it was meant to be. Ai Chi relies upon an established Eastern structure, but there is a lot of room for variation as the moment demands. How many repetitions should be done? How far do you move? How many of the steps do you do during one session? Sometimes I have completed a step but I am not quite ready for the next. It is fine to step your legs together, stand tall, and reset your posture. Or extend your arms to the sides and contemplate as you turn palms up and down a few times while you breathe in and out. No worries~ however it turns out is how it was meant to be.

 

Floating

I love the imagery of the second Ai Chi movement, floating.

Floating: Push your arms straight down through the water in front of you with palms down as you exhale, then turn your palms up and let the buoyancy of the water lift your arms to the surface as you breathe in.

Floating reflections… My arms feel light and this action is completely effortless. Sometimes Ai Chi leaves me feeling hyper-alert and focused, but sometimes just running through the Ai Chi movements in my head helps me fall asleep. Michelle Dains shares my experience of floating so very well in her poem of the same name:

floating

lying my arms out
letting my body float out to see
this gentle current rocks me ever so slightly
i think i might be falling asleep
i feel fish nibbling my feet
it feels ever so good
as i float away with a smile on my face
i couldn’t have a care in the world
i continue my journey just drifting away
the water is warm the sun on my face
the sky is so blue not a cloud to exist
the waves keeping me rocking
the sound of the birds flying through the air
then as the night dawns upon me
everything goes silent
there, is nothing to see
i close my eyes floating away
fast asleep

by Michelle Dains, All Poetry

Contemplating Ai Chi Beginnings

Ahhhh… Ai Chi….

Contemplating: You are standing shoulder deep in comfortably warm water. Your feet are shoulder width apart, and your knees are softly bent with your arms stretched out on the surface of the water in front of you. Slowly and deliberately you breathe in through your nose, filling your lungs so deeply that your stomach pushes outward. Then, just as deliberately you relax and blow the air out, pulling your shoulder blades together, tucking your tummy, and sensing the feel of water on your body… Breathe in again, palms up; breathe out, palms down.

Contemplating… And so it begins.

~~~~~~~~~~~~~

Ai Chi is a relaxation practice that shares some physical similarities and accomplishes some of the same goals of land-based T’ai Chi, but the addition of moving through water adds an extra dimension to this relatively new body mind practice.

Ai Chi was created just over two decades ago by Jun Konno, a former Japanese Olympic swimming coach, and is now practiced all around the world. Jun Konno was working with older adults in Japan using a two-person water relaxation program called Watsu, but he found that many older people were uncomfortable with the close holding and innate intimacy of that program. He developed Ai Chi to be a bridge to Watsu, but it quickly gained popularity as a stand-alone technique.

What does Ai Chi mean? Jun Konno named Ai Chi after his daughter Ai, which means love in both Japanese and Chinese. Chi means life energy. T’ai Chi is spelled the same way, with only a “t’” in front of it, but its meaning has a different origin. T’ai chi ch’uan” translates directly as “supreme ultimate fist” with chi representing the fusion of Yin and Yang into a single ultimate ~ the familiar circular interlocked paisley sign.

If Jun Konno is the “father of Ai Chi,” Ruth Sova would be considered the “mother.” Ruth Sova is the founder of ATRI, the Aquatic Therapy and Rehab Institute, and as an internationally recognized aquatic fitness leader, she has espoused Ai Chi and become the English speaking spokesperson for this practice. ATRI sponsors national conferences and educational sessions for therapists and fitness specialists throughout the United States where Ai Chi practice is shared.

Ai Chi is about balance~ physical balance which comes with core strengthening and the challenges that happen as you hold yourself upright while moving through the water~ the balance between our sympathetic “fight or flight” nervous system and our parasympathetic “rest and digest” nervous system~ the balance between mind and body as your focus on breathing, posture and movement becomes automatic ~ the balance between air and water.

Today I leave you to contemplate a water poem by David Whyte:

WHERE MANY RIVERS MEET

All the water below me came from above.
All the clouds living in the mountains
gave it to the rivers,
who gave it to the sea, which was their dying.

And so I float on cloud become water,
central sea surrounded by white mountains,
the water salt, once fresh,
cloud fall and stream rush, tree roots and tide bank,
leading to the rivers’ mouths
and the mouths of the rivers sing into the sea,
the stories buried in the mountains
give out into the sea
and the sea remembers
and sings back,
from the depths,
where nothing is forgotten.

— David Whyte
from “River Flow: New & Selected Poems”
©2012 Many Rivers Press