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Sep 28 15 11:39 AM
Sep 29 15 7:41 PM
Sep 30 15 3:49 AM
Jan 20 16 12:35 AM
I’ve done walking meditation. Done lots of meditation. This forks off from that. Outside the box, if you will. Moving into stillness, and then maintaining
the stillness while moving.
Since all organic and inorganic movement in the universe is to balance, the
movement of thought which is contemplation requires a counter-movement. During contemplation the body receives
auto-attention, much like driving an auto.
Bodily things get done on auto-pilot.
So the counter movement of mind is movement of body.
Yoga is about placement of attention. When walking, attention gets placed on the mechanics
rather than the movement of thoughts. Specifically
on the core muscles that lift the leg in the front, and for the push-off, glutes
and hamstrings. Then calf attention at
the end, when the foot pushes off. Just
by mentally activating these muscles, walking speed increases dramatically,
Because of this, the stride must be shortened. Quicker steps, about the same frequency as
pedaling a bicycle. 88 steps a minute,
or there-abouts. A long stride will likely
pull or strain something.
So, I walk for an hour when I walk. It’s a fast walk, a workout, works up a sweat. Every ten minutes or so, stop. 25 pushups.
The point of pushups is to develop explosive power. So the first set is the warmup, nothing
explosive. But the rest of the sets are
explosive. Fast twitch.
The arms move naturally.
Street clothes. Good shoes.
Getting into the position is mindful. Form is critical. A slow lunge like a fencer’s thrust, forward
thigh parallel to the ground, back leg straight. Attention on the back leg and its contact
with the earth, for the power flows through that leg and up the back. It’s the stabalizer and activates those
push-off walking muscles, while getting that good stretch.
Then carefully stretch down to touch the earth with the
hands. Get into a strong plank pose for
the pushups. Pump them out, but not with
the pecs. It’s done by contracting the
core muscles. That’s where the attention
goes. By contracting the sides of the
torso and the abs, the body lifts upwards.
It’s a lift, not a push. The
change of attention has astonishing results.
The pushups become much easier and the form is perfect. The core is lifting much more than the pecs
are pushing. Once accustomed to this,
the entire backside can come into play, from the small of the back to the
feet. Activating these muscles also has
a pulling effect rather than a pushing, making the movement even easier.
The last rep is held for a moment at the end, then right up
into a good down dog. Lengthen the
torso, then lengthen the other half of the down-dog V, as Suzanne teaches on
Go into a forward lunge with the other thigh. In these lunges I explore the latissimus
dorsi, neck movements looking up to sky, turning the head, and shoulder stretch
with arm angles, but this must all be gentle and slow right to the point of
most resistence because it’s the delicate neck area. It’s all in a flow, nothing held. Then when standing, a toe touch up into tree
Next, the movement to counter the pushups. Clasp hands behind back, shoulders locked
back, arms straight and elbows locked, chest stretched out full with a deep
breath, then exhale and forward bend deep.
Down, down, small of the back cracks a bit in the stretch, clasped hands
pointing to the sky. This is all about
perfect form. This finish is the best
part of the whole deal.
Then walking for about ten minutes followed by the above
stretching routine. Do the walking and
stretching for an hour and that covers about 2.3 miles. 3 or 4
times a week.
I’ve had good results with weight and appetite regulation
doing this. It’s pretty easy once you get
used to it. Flexability and power are
increased. It’s all in the big muscles,
the extremities benefit. And even when
not walking, all movements originate from the core outwards, so that limb
movements, lifting movements with legs, all are quite powerful and effortless
while remaining relaxed.
Feel free to clarify the description with more instructor-oriented terminology.
The routine protects the lower back.
These hips are very stiff.
Is there a simple hip loosener I can incorporate into the flow of this
Without realizing it, years have passed doing this. Time speeds up when you get older, don’t you
I think of you all of course, as SCHIFFMANN is YOGA!
Jan 20 16 12:52 AM
When I purposely try to step in perfect alignment, sand
footprints indicate the feet point slightly outwards, with a lot of weight on the outer edge. Last summer I realized it’s all in the
hips. I forget what I was doing but my
hips were looser. When walking
attentively, putting attention on the hips, I felt a difference. The stride felt much better. The footprints were straighter. The key to perfect foot placement is loose
hips, rather than trying to place the foot straight, which doesn't work. I suppose hyper-flexibility could result in a
pigeon-toed footprint, but I don't know about that from experience, just conjecture.
I want to loosen the hips within the flow of the routine, because the routine is outside in varied conditions, and all that ever contacts the ground are feet and hands, for practical purposes.
Jan 20 16 11:03 AM
Jan 20 16 12:15 PM
Jan 20 16 4:29 PM
When you say Tai Chi walking, side-to-side step, is that
crossing the feet over?
Have you noticed the way female fashion models walk down the
runway? I sure have, ha ha. The forward foot crosses over the line of
bilaeral symmetry, if you get my drift.
One foot gets placed in front of the other foot, maybe even a little to
the far side, so that if you were to look their footprints, they would be
likely be in a straight line. Maybe even
exaggerated, so the right print would be slightly to the left, and the left print
slightly to the right. Mine are not, you
can see two parallel lines of prints, left on the left, right on the right. I can’t cross the foot over the line, the hip
inflexibility won’t allow it. Well I could but it would be very unnatural, a weird stagger. The leg that reaches out is forced to stretch more through the hip and side.
Physical conditions at the time … had been eating lightly
for a few days so there was an empty feeling through the core. Cold morning and I wasn’t dressed for it, but
rather than return for more clothes I began with a very slow jog and rhythmic
shadow boxing, body punches. Just enough
force for a quick twitch, very close arc of punch, thrown with the hip and
latissimus of course. Thus a quick torso
rotation every step, much more upper body motion than just jogging. which I’ve
noticed is quite restrictive in torso movement. Lot of rolling the shoulders. The slow jogging with the body punches warmed everything up nicely
despite the chill ocean wind. When the
walking routine began I didn’t try crossing the left foot over the line of the
right, and vice versa, but I could feel the natural pull in that direction from
the warmup. The hip was swinging more
The thing is, it felt really good, all around the
waist. A real toner. I think it’s from the loosening of the
hip. Feels that way.
Afterwards the lower back stiffened up. I’m prone to back spasms with fatigue, my
daughter tells me I have a slight case of scolosis. Slight imbalanced muscular development,
scapula slightly out of alignment. So
the flexibility of the hips that day stressed the lower back, the small of the back where all those nerves are, in a new way.
I think the standing pose solution would involve crossing
the feet somehow, L foot on the R and vice versa, maybe with a torso twist. I’m not all that fluent in poses and wondered if
there was an SOP method.
Jan 20 16 5:02 PM
Discovered something new in the form, too. In addition to mindfully activating lift up
through the core, and push off with the lower back leg muscles, there is
another placement of attention that has changed a lot for the better. More core and glute activation. Much more through the long muscles of the
And that is to place attention on the inner thigh, from the
knee to the groin. Activating that area straightens the leg. I was seeing a lot of bow-legged men one day
and wondered why. When I activated that
inner thigh muscle I could see it instantly.
Straightens the leg and really improves the form of posture. Bowed legs seem to be a weakness of that
inner thigh. By activating that for
about a year I see changes in the leg musculature. This feels like a good thing and may be also
activating the hips a bit more. Makes me
walk a bit taller, straighter, more at ease.
Legs are straight, hips feel much narrower in the walk.
Jan 21 16 11:38 AM
noswrite wrote:When you say Tai Chi walking, side-to-side step, is that
crossing the feet over?
Jan 22 16 7:09 AM
henry thinman wrote:noswrite wrote:When you say Tai Chi walking, side-to-side step, is that
crossing the feet over?
The feet start off shoulder width, all the weight sinks to one leg as you step to the side about a foot, but actually in Chen style they do cross the leg from behind. In Tai Chi walking the weight is shifted to one leg and placing before shifting the weight to the other leg.
was stuck on crossing the leg in the front.
Didn’t consider crossing behind. Feel
it immediately stretching the side and the hip.
It will take some time to see if that affects the foot placement, but
even it doesn’t, it feels great.
Also I see that raising the arm to the sky, the arm above the stretched hip, leaning in the
same direction that the leg is reaching accentuates the pull.
can see it will be sort of a dancer’s move, good to work into the pushup and
stretch routine. Near the end, I think,
somewhere around tree pose.
just looked it up. Instead of Tree, I’m
using Mountain pose before the ending chest expansion.)
so obvious once you do it. I think I can
work this into the flow, beginning later today.
Jan 22 16 9:00 AM
Jan 22 16 10:26 AM
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