Tag: Ai Chi focus

Something for everyone

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When Jun Konno developed the practice of Ai Chi, one of his primary mantras was, “However it turns out is how it was meant to be.” No two Ai Chi experiences are the same, whether done by two people at the same time or the same person at different times. Sometimes I will be drawn to do extra repetitions of certain postures, and sometimes I will skip a posture that does not feel right at the time. Ai Chi can be done to a variety of genres of music, to poetry, or to meditative mantras and visualization prompts. It is all good.

 

Taking this concept another step, Ai Chi practitioners have offered variations to allow for practice to a wider audience. A focus on breath, range of motion and mindfulness are presented in Ai Chi introductory classes. Katrien Lemahieu has gifted the world with Ai Chi in Three, a faster paced version of Ai Chi that works well in cooler water and establishes calm and stress reduction by finding flow. Nachiko Onuki teaches Power Ai Chi with intensity progressions, rhythmic breathing and strength training based on Ai Chi protocols. Ashley Bishop teaches a land version of Ai Chi that incorporates dance techniques for situations where water practice is not preferable or possible. Donna Lewen has customized an Ai Chi practice for those with post-traumatic stress disorder (PTSD). Clinical Ai Chi allows therapists to customize Ai Chi for the rehabilitation needs of their patients. And I have suggested guidelines for doing Ai Chi with those who are dealing with symptoms experienced with long COVID, chronic fatigue syndrome and myalgic encephalomyelitis.

 

Many of these Ai Chi variations will be highlighted at the AEA International Aquatic Fitness and Therapy Conference (IAFTC) at the Sanibel Harbour Marriott in Fort Myers, FL (USA) May 7-11, 2024. Aquatic fitness practitioners and aquatic rehab professionals will be gathering to collaborate and learn through a wide variety of classes and events. There is still time to register for this enriching biennial event. I hope to see some of you there!

 

Information about IAFTC is available here:

https://aeawave.org/IAFTC

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Distracted- or embracing…

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I was well into my Ai Chi practice at our local YMCA, when I heard someone clear their throat on the deck nearby. “I’m going to use this lane in 10 minutes,” she said. “I’ve reserved it for a private swimming lesson.” I had signed up for an hour and had felt lucky to nab one of the 2 lanes that were not shared with another swimmer, (a practice established when COVID began). I sighed and moved to another lane to begin my practice again. This time I was next to a lap swimmer who did a lot of splashing. Our carefully devised plans do not always work out, and while both positive and negative life events can raise stress levels, it is the unexpected changes that are the most difficult and stressful~ the changes we didn’t count on.

As I began my practice again next to the splasher, my mind turned to a conversation I had during a Zoom meditation session a few weeks earlier. After sitting in silence with our group for 30 minutes, our leader asked about our experience. I happened to have an “ear worm” during the whole session~ a song stuck in my head that played relentlessly, over and over. I asked if the participants had any advice for getting rid of distractions like that, and the leader asked why I needed to have it gone. My immediate response was that it was too distracting to enjoy the peace of meditation, but I mulled over his reply later. There will always be distractions in our lives and we can choose to allow them to make us feel stressed, or we can accept that they are there and go with the flow. I could have made that song a part of my meditation rather than an annoyance. I could let the sound and feeling of the splashes become a positive part of my Ai Chi practice. We always have a choice.

Ai Chi is practiced all over the world. The most peaceful place that I have done Ai Chi was in an indoor hotel pool in Stockholm. The pool was dimly lit by 2 pots of fire, and only one other person (a silent Swede) was in the pool. It was easy to find calm in this beautiful space. My blog statistics show views from across the globe and I am curious about the Ai Chi experiences of practitioners in other places. Please share a snapshot of your Ai Chi practice (either a picture or a brief written summary) in the comment section.

And if you are interested in sharing your cultural experiences with the larger Ai Chi community, the Ai Chi Newsletter is interested in highlighting Ai Chi from around the world. Please contact Julie at [email protected] to share. Photos need to be in high resolution (original photo files are the best option). They also need a contributor name and email contact, plus a brief description (photo caption) of what/where the photo shares, and permission (technically from anyone recognizable in the photo) to publish.

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Focus: Ai Chi+ for feet & ankles

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Ai Chi performance factors can be varied for different outcomes. When strength or balance is a focus, the base of support set for Ai Chi performance can be wider or narrower, to challenge balance at varying levels and to promote strengthening.

Here’s a personal case study: Almost nine years ago, someone accidentally backed an electric wheelchair over my foot. It was a little sore and swollen, but I ignored it for months before finally seeking help from an orthopedist. X-rays showed that I had a metatarsal fracture, which was declared “healed” following a couple of months of stabilization in a “moon boot.”

While my bone had knitted together, other tissues were affected that caused minor lingering issues. Over the years, my left foot has bothered me off and on with mild swelling, an occasional feeling of “giving out” when going down steps, and intermittent aching and discomfort. I’ve done some self-foot mobilization and had reflexology treatments, both of which were helpful. I found great relief through a friend’s instruction in MELT Method foot mobility exercises and by changing to more comfortable and supportive footwear. I’ve used stability discs for home exercise (see the April 11, 2020 post, Sequestered Ai Chi). The improvements I’ve made for this nagging minor malady have opened the door to a focused awareness of the persisting weakness of my left foot muscles. As I now do Ai Chi, I am mindful of how my feet feel in the “core position” as I go through the first six Ai Chi postures. Moving to Gathering and Freeing, I decrease the width between my foot positions to challenge to the muscles in my feet and ankles. In moving from a semi-tandem (one foot behind and slightly off to the side) to tandem positioning (one foot directly behind the other), my left foot and ankle muscles are getting a good workout. When I move into the one-leg stances of Accepting with Grace, Rounding and Balancing, I can adjust the stance time on the supporting leg to give a good challenge without overdoing it.

Here’s the “plus” I’ve added to my current water exercise for my foot issues: I warm up with several repetitions on both sides of slow heel lifts, holding the raised position for several seconds, then slowly lowering. I progress to doing heel lifts on one side at a time with the opposite knee raised, noticing the difference between my left and right sides. I can increase the challenges while standing on “tip toes” on one foot by moving my raised right leg forward, to the side and backwards, or by holding this position when water turbulence is present. I can also try to rely less on arm movements and more on my ankle muscles to maintain my balance. Finally, I’ve added swimming laps with a kick board and short fins to strengthen my ankles.

Every situation is unique, requiring a customized approach, but you can address particular needs by adjusting components of Ai Chi practice. Watch for more ideas about this in upcoming blogs…

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