WISHING YOU A GREAT WEEK AHEAD

This Post 446 is for the revision of the whole form of SPRING
TIEP XUAN Quyen.

Hope this Coronavirus lookdown will soon end.

		Blog www.clubmasterhoang.blogspot.com POST442 04 April 2020 The form TIEP XUAN , SPRING EXERCISE ONE - KHOI A
		The form TIEP-XUAN consists of four exercises: POST 442. KHOI-A - Raising the Primeval Sound and Energy POST 443. TUOI-DAO - Watering the Peach Tree POST 444. KHAI-QUAN - The Mountain Guardian POST 443. PHI-YEN - Flying Swallow These four exercises are to be performed separately, nine times each. Then after, the whole set will be executed as a form (Quyen), three times. EXERCISE 1 KHOI-A Raising the Primeval Sound and Energy The aim and benefit of this exercise: stimulating the circulation of inner energy. Quiet mind and positive thinking It is good to know that this movement “KHOI-A” implies five related aspects: 1. Physical form and physiological function- The physical form is to be executed in a continuous and flowing manner. Physiological function: relaxing muscles, maintaining and stimulating good function of heart and kidneys. 2. Breathing method- Lungs Breathing (Tho-phoi): Natural inflows and outflows of air with slight thoracic movements and respiratory muscles activities. 3. Inner energy and vital points- Movement Khoi-A has two main missions: stimulating the circulation of inner energy -by “raising the primeval energy (nguyen-khi) which related to the sound “A”, and ensures the balance between the “upper-warm-energy” (Thuong-Hoa/fire) and the “lower-cold-energy” (Ha-Thuy/water). The two meridians involved, in this exercise Khoi-A, are the Heart Meridian and the Kidneys Meridian. For those who are familiar with acupuncture the vital points to keep in mind for digital-pressure purposes related to this exercise Khoi-A are: - C1 (Cuc-tuyen); C3 (Thieu-hai); C9 (Thieu-xung) - R1 (Dong-tuyen); R5 (Thuy-tuyen); R11 (Hoanh-cot) 4. Mind and Thought: Quiet mind and positive thinking. Be Happy like flowers in spring, flourishing with youth and vigor. 5. Symbolism and Behavior: Khoi-A is the symbol of Growth. Adapting to the environment and growing through natural process. Now please work this Exercise KHOI-A every morning, for one week, with a clear understanding of its five related aspects while your body is moving, your mind focussing on what you are doing. I can only help in teaching this but I cannot help in doing it for you every morning! After one week, if you like it, continue. If you don’t like it, just put it aside. Spare it for later use. Charles Phan Hoang

END POST 443

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POST 444 18 April 2020

EXERCISE
SON-THAN KHAI-QUAN

The Mountain Guardian

The aim and benefit of this exercise: facilitating a good flow of blood and inner energy through the whole body, becoming stronger.

Self-confidence; open-mind.

This exercise SON-THAN KHAI-QUAN also implies five related aspects as in the previous exercise.

1. Physical form- SON-THAN KHAI-QUAN is an immobile stance as shown in the picture KHAI-QUAN at the beginning of this chapter. While in this stance, the whole body structure is still except the arms which will slightly move inward and outward according to exhaling and inhaling respectively. Eyes are half-closed.
Physiology- Luc phu ngu tang is - a Vietnamese medical term standing for “the six internal organs – viscera, the five internal parts - innards” also stimulated. This physiological effect is due to the breathing technique tho vo-nin-ra, and an intensive inner-working exercise as described below

2. Breathing method- Tho vo-nin-ra is a specific breathing technique consisting of these three steps :

a) Inhale, by nose, with wide thoracic movements. Simultaneously with inhaling, slowly move arms inward while keeping the whole body including legs, arms and fists relaxed.

b) Hold the air flow for the same length of time as in the inhaling phase while very firmly contracting muscles in whole parts of body including legs, arms and fists.

c) Exhale, by mouth, with a strong pressure on dan-dien (belly) and lungs while continuing to keep muscles, legs, arms and fists very firm until the end of exhaling time.

This process of breathing and exercising through the whole body is called an intensive inner-working exercise (van noi-cong chi-luc).
You can do this SON-THAN KHAI-QUAN exercise nine times then take a break before starting another round.

3. Inner-energy and vital points- In term of inner-energy (noi-khi), the goal of this movement SON-THAN KHAI QUAN is to facilitate a good flow of blood and inner energy through the whole body. Moreover this is a dynamic exercise on the Conception Vessel and Governor Vessel.
Vital points- For those who are familiar with acupuncture it is good to know this exercise is related to the following vital points:

-Conception Vessel: V1 (hoi-am), V6 (khi-hai), V24 (thua-tuong)

-Governor Vessel: VG26 (nhan-trung), VG20 (ba-hoi), and VG4 (menh-mon)

4. Mind and Thought- Diseases, such as cancer, can be considered as a result of some disorder throughout the human body. In many cases a strong will can help the brain in issuing powerful order to maintain balance, strengthen defence system, and even to heal diseases. This exercise re-educates the brain, the mind, and the body to develop their hidden power and make use of it.
During the breathing exercise of this movement SON-THAN KHAI-QUAN you should focus all your attention to your body and mind; do not let anything from outside, such as telephone, T.V, music distract you. While inhaling you strongly feel you are a very happy person and your body is in very good shape. While exhaling force your brain to give orders to your whole body to clean all impure elements.

5. Symbolism- The SON-THAN/ Mountain Guardian symbolizes Protection, Strength, and Quietness.

Behavior- Be Strong, Be Happy, Be Helpful.

SON-THAN KHAI-QUAN is a training technique for developing Inner-Force and Inner-Power. This is one selected technique from the eight techniques in a series called “Son-Than Bat The”. It was thought that the training of “Son-Than Bat The” had originated in the school of Tam-Su (School of Three Masters) under the authority of master Nguyen-Minh-Khong who was born in the eleventh century, under King LY-Nhan-Tong (1072-1127). According to the authors of LINH NAM CHICH QUAI/Record of Southern Land Extraordinary Stories (written in 1492 by Vu-Quynh and Kieu-Phu) master Nguyen-Minh-Khong was a monk of the Quoc-Thanh pagoda in the district of Dai-Hoang (near Hanoi); he was a disciple of master Tu-Dao-Hanh.

SON-THAN KHAI-QUAN is a condensed term, and it is not easy for the general public to understand its deep meaning.

SON: mountain.

THAN: guardian angel, deity, or god.

KHAI = open.

QUAN = door, gate.

SON-THAN can be translated in English as Guardian-of-the-mountain, or a mountain deity, mountain god. But here, SON-THAN stands precisely for TAN-VIEN SON-THAN, a famous deity among the most famous deities of Vietnamese Shinto (Than Thanh Viet). According to the belief of Vietnamese people, he reigns over a high mountain called TAN-VIEN (about 60km north-west of Hanoi) to protect his people. The TAN-VIEN mount is also known as BA-VI mountain. In 1947, as an eleven year old boy, I had the opportunity to live for a relatively short period in this beautiful but very dangerous mountain TAN-VIEN, since tigers and snakes were not uncommon to see around. I have learned a great deal of many things from this place.

The term SON-THAN KHAI-QUAN can be interpreted as ,the Mountain Guardian opens his gate and allows us to explore the secret of his mountain, or in another way, ,the teaching of the Mountain Guardian helps you open the gate. In term of acupuncture, khai-quan also means stimulating vital points, and in this sense SON-THAN KHAI-QUAN could be understood as inner-training method of Mountain Guardian to stimulate the circulation of energy through vital points of the body . The Exercise SON-THAN KHAI-QUAN would require from you much patience and persistence.

STORY

I have heard a nice story and I like to share it with you: One day a man who was suffering by his impatience climbed a high ladder up to the sky. There, when he saw God he exclaimed with excitement for his persistent request: God, please give me patience. Give me patience, right now!

		www.clubmasterhoang.blogspot.com POST 445 25 April 2020 EXERCISE PHI-YEN DAO-VAN Flying Swallow
		The benefit of this exercise: flowing of intrinsic energy will dynamically clean toxic substances. Being unattached and feeling free. Optimism. PHI-YEN is a general term for a number of Movements (and Postures as well) related to the spirit and training method of the swallow (yên). We use the term Movement (Chiêu) for a set of sequential patterns, a series of Postures. And the term Pose or Position (Thê) for one stationary pose. PHI-YEN as a Movement (Chiêu) can be found , for example , in a series of forms such as Ngu-dieu-bo, Bat-dieu-bo, Thap-bat-dieu-bo, Phi-dieu, Tuyen-sinh, and as a Pose or Position (Thê) in a number of martial art training techniques and in static breathing exercises. In TIEP-XUAN the full name of this fourth exercise is PHI-YEN DAO-VAN which can be interpreted in English as “flying swallow and swerving cloud”, or alternatively “a flying swallow can make the cloud move”. 1. 2. Physical form and breathing method- To do this exercise please see the attached pictures, they are numbered. Inhaling: by Tho-Phoi/lungs breathing method. The movement starts very slowly in the inhaling phase, see pictures 1, 2 and 3. Then there is a short holding of breath at the pose shown in the picture 4-5-6. Exhaling: by a combined lungs breathing and belly breathing method. The exhaling phase starts with both arms , each arm drawing a circle counter-clockwise (see picture 7 and picture 8). The movement in this phase is accelerating in terms of speed and firm in physical action. The movement ends here. Take a normal breath, then restart the same movement with the opposite side in clockwise direction (see pictures 12 to 19). Terminology- We call “a set of swallow exercise” for the whole movements performed with both side (right and left). Nine sets make “a round of swallow exercise”. One round of PHI-YEN DAO-VAN is recommended for daily routine exercise. Physiology- The training of PHI-YEN DAO-VAN is well known for preventing stress which is one of the causes of high blood pressure. The stance at the end of this movement (standing on one leg) has specific effect in strengthening a number of muscles of the leg while stimulating the brain which will work to maintain the body in equilibrium. 3. Inner-energy and vital points- In term of inner-energy, PHI-YEN DAO-VAN is to facilitate the flows of inner-energy through the whole body thanks to the specific breathing method described above. It is important to keep in mind that in the inhaling phase inner-energy is focused toward the area called Trung-Dien which is located between the solar-plexus and the belly (Dan-Dien/Hara). Then, in the exhaling phase, intrinsic energy dynamically flowing through the whole body will clean toxic substances and remove obstacles on its way. This is to be done under strong order from your brain to the organs and systems of your body. The power of your thinking is in action to command your brain. Vital points- There are two vital points which are already shown in the first Movement Khoi-A: a. C1 (Cuc-tuyen), on the Heart Meridian (Thu-Thieu-Am Tam-Kinh) b. R1 (Dong-tuyen) on the Kidneys Meridian (Tuc-Thieu-Am Than-Kinh) and an important area to keep in mind that is the Khi-hai zone located at the point Dan-dien/Hara at your belly. 4. Mind and Thought- While doing this exercise PHI-YEN DAO-VAN imagine you are freely flying as a swallow in the beautiful blue sky. Experience the feeling of being you. Focus the thinking on your true-nature, this means strongly believe that the self in you is pure and free. Your spirit and your body are in harmony (no conflict). You fly like a swallow because you are free (being unattached) and happy (being in harmony with yourself). Getting back to the metaphor- Imagine how large the Milky Way is and how small the earth is in this galaxy; it is like a grain of sand in the Sahara. Compared to the earth we are small like a speck of dust. However, at the instant you are doing the PHI-YEN DAO-VAN (Flying Swallow) your thoughts can cover the whole Milky Way! As you (Flying Swallow) are viewing any object from high up in the sky, everything is small to you. So stop thinking you are small and not strong. Balance and harmony make you stronger. 5. Symbolism- Swallow is a symbol of Spring, Love, and Success. Confidence (self-assurance) is the spirit of swallow. Behavior- Being a “swallow” is being in permanent springtime; being joyful and resourceful. PHI-YEN DAO-VAN advises us that we should not worry too much about all kind of small problems in our day to day activities. Do not care much about what the others say about you, care about who and the way you are. LIFE IS PRECIOUS, AND SPRING MAKES LIFE MORE BEAUTIFUL.