Tag: enclosing

Sequestered Ai Chi

Ai Chi steps mindfulness Music Nature Pain Uncategorized mpierce

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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Next steps: Enclosing, Folding + practice considerations

Ai Chi steps mpierce

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.

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