Desai

PRAISE for Sensei Sandeep

“Ooh! La! La! What soft, silky, flowing movements! The beautiful, petite, charming Sangeeta Kathiwada and extremely relaxed Sensei Sandeep Desai, are they meditating in dance or dancing in meditation?” – Rashmi Uday Singh, Indian Express

“I’ve gone to Sensei Desai’s class feeling feverish and come away feeling refreshed, relaxed and rejuvenated. It was the form and grace of his fluid movements that first attracted me to T’ai Chi and slowly when I became aware of its philosophy, I appreciated it totally.” – Sangeeta Kathiwada, fashion designer and owner of Mélange, Society

“What really scored that evening at the fashion boutique Mélange was Sensei Desai’s sinewy, controlled performance set to some traditional Chinese music, so much so that the crowd of onlookers had to jostle for a better glimpse.” – India Today

“At the Fashion Bistro’s fundraiser for Kargil last week, despite a turnout of fashion’s most arresting faces, the cynosure of all eyes was T’ai Chi master Sensei Sandeep Desai. A sharp intake of breaths acknowledged the poetry and power of his life-enhancing art form.” – Bombay Times

“Most of our inner energy remains unused and goes waste. We do not know how to channelise this inner energy for the maximum gain. T’ai Chi teaches you to work on that reservoir of inner energy…. From a fledgling student of T’ai Chi to an expert, to a messenger, Sensei Desai has arrived.” – Asian Age

“Sensei Desai is one of the handful of T’ai Chi practitioners, who has dedicated his life to propagating the cause of T’ai Chi.” – Outlook

“In Sandeep Desai, Indians are lucky to have an inspiring teacher of T’ai Chi whose dedication to the martial arts is matched by his command of yogic postures.” – Namaskar, Air-India’s in-flight magazine

“Observe Sensei Sandeep Desai practising the art and he appears to be doing a moving form of yoga and meditation combined. The movements appear to be gentle and soft, performed slowly and with precision. It is apparent that a centred mind directs the flowing, graceful movements, which makes this fitness discipline rather aesthetically pleasant to watch.” – Education Times

“Sensei Desai’s T’ai Chi movements are more potent than pretty.” – Time Out, Mumbai

“The Sensei who initiated me into his fold, is truly a silent warrior; slender in body, powerful within; gentle and yielding, yet firm in his conviction. There is a passion about him, which gives vent to the stealthy and magnetic flow of his movements, powerful, almost ballet-like in style, scripting a meditation in motion.” – Shambhavi Lorain Chopra, author of ‘Yogini’

“What an amazing class! I feel on top of the world. Thank you, Sensei!” – Sarayu Ahuja, author of ‘Where The Streets Lead’

“Channel [V] had a special show featuring T’ai Chi expert Sandeep Desai. I watched him practising T’ai Chi with so much calmness that I got intrigued.” – Purab Kohli, actor

“I’m a very hyper person. So although beneficial, yoga proved to be too gradual a remedy for me. I found my level in Sensei Sandeep Desai’s T’ai Chi class. T’ai Chi movements never allow you to stagnate.” – Sushma Reddy, actress

“I’m mesmerised by T’ai Chi. T’ai Chi has calmed me tremendously. I have observed a noticeable improvement since I started T’ai Chi a year ago. Thank you, Sensei, for being not only a patient and inspiring teacher but also a good human being.” – Jennifer Mirza, Executive Producer, Saeed Akhtar Mirza Productions

THE SMALL BOOK OF T’AI CHI First published in India in 2008 by Yogi Impressions Books Pvt. Ltd. 1711, Centre 1, World Trade Centre, Cuffe Parade, Mumbai 400 005, India. Website: www.yogiimpressions.com First Edition, July 2008 Fifth reprint, February 2016 Copyright © 2008 by Sandeep Desai Cover design: Aloke Sengupta All rights reserved. This book may not be reproduced in whole or in part, or transmitted in any form, without written permission from the publisher, except by a reviewer who may quote brief passages in a review; nor may any part of this book be reproduced, stored in a retrieval system, or transmitted in any form or by any means electronic, mechanical, photocopying, recording, or other, without written permission from the publisher. The information contained in this book is not intended to serve as a replacement for professional medical advice. Any use of the information in this book is at the reader’s discretion. The author and the publisher specifically disclaim any implied warranties of merchantability and fitness for a particular purpose and all liability arising directly or indirectly from the use or application of any information contained in this book. Neither the author nor the publisher recommends the self-management of health or mental health problems. You should never disregard medical advice, or delay in seeking it, because of something you have learned in this book. ISBN 978-81-88479-98-6 Printed at: Repro India Ltd., Mumbai

vi

Develop the strength of an oak tree, and the serenity of a Buddha.

Grandmaster Zhu Tian Cai

 

Sandeep, my student, Congratulations! In your effort to promote Chen Style Taiji Quan, you have contributed  a permanent work of literature.  I am very proud of you! – Zhu Tian Cai The 19th Linear Successor of Chen Jiagou Taiji Quan, China

Cont ents

Introduction ... 1 The journey that put my life together ... 3 Origins of T’ai Chi ... 7 What is T’ai Chi? ... 10 • T’ai Chi as a system of exercise, health and healing ... 13 a. Expansive strength b. Flexibility c. Endurance d. Coordination e. Alignment f. Knowledge of health and healing g. Awareness of self and surroundings h. Patience and a sense of timing i. Balance and composure j. Enhanced memory k. Improved visualisation • T’ai Chi as meditation ... 25 • T’ai Chi as a spiritual art ... 27 • T’ai Chi as a physical expression of Taoism ... 30 • T’ai Chi as a system of self-defence ... 32

A natural phenomenon called Chi ... 34 • The effects of tension on Chi ... 35

Understanding yin and yang ... 37

Preparation for the 7 Simple Exercises ... 39 • It doesn’t take long to learn the exercises ... 40 • The best time to do the exercises ... 40

The 7 Simple Exercises ... 43 • Exercise 1: Standing Quietly, Doing Nothing ... 44 • Exercise 2: Reverse Natural Breathing ... 47 • Exercise 3: Silk Reeling Movement ... 50 • Exercise 4: Spinal Stretch ... 53 • Exercise 5: Single Leg Forward Bend ... 58 • Exercise 6: 2-Stage Exercise for the Legs ... 60 • Exercise 7: Return Chi to the Centre ... 64

The principles of T’ai Chi ... 69 a. b. c. d. e. f. g. h. i. j.

Stillness in movement Taking it easy Thinking in curves Being simple Sinking lower Appreciating opposites Acquiring balance Moving the whole body Going with the flow Staying rooted

The impact of T’ai Chi on everyday life ... 79 a. b. c. d. e. f.

Reduced stress and anxiety Greater fortitude Increased energy Increased enthusiasm Increased discipline and self-control Enhanced breathing

The student-teacher relationship ... 86 Closing thoughts ... 88 About the author ... 90

Introduction

T’ai Chi is an internal martial art and health exercise system based on the ancient Chinese Tao (pronounced Dao) philosophy. An oral tradition over 5000 years old, Taoism is widely known for its emphasis on nature, harmony, balance, Chi-energy and mysticism. Just as yoga has been an indispensable part of Indian culture for over 2000 years, T’ai Chi has been considered the pearl of Chinese culture for centuries. To the Chinese, the pearl is not only synonymous with great beauty and value but also symbolic of ancient wisdom. Today, T’ai Chi helps people all over the world to become physically fit, mentally relaxed and prepared to guard against possible attack. Because T’ai Chi has a deep philosophical and spiritual perspective, it gets more interesting and fulfilling as the years roll by. People in China start when they are five years old and continue to practice it well into their old age. The purpose of writing this book is to provide readers with an insight into this fascinating art, which is a training of both mind and body. Today, there is a pressing need for people to learn a discipline such as T’ai Chi, which has so many physical and spiritual benefits especially in the later years, when the weakening effects of ageing cannot be denied. Amidst life’s imperfections, T’ai Chi gives you peace of mind that can see you through the hard times. It was only when I was totally convinced that T’ai Chi is a lifelong, challenging, learning experience that I put pen to paper, in the hope of bringing T’ai Chi’s many benefits within the reach of the common man. All the thoughts expressed in this book have perhaps been thought before, but I have contemplated upon them deeply and honestly, until they have taken root in my personal experience. People I have talked to for more than a few minutes, know at least one thing about me: that I have been a student of Dr. Bob Bacher

1

The Small Book of T’ai Chi

and the Chinese Grandmaster Zhu Tian Cai. That’s because I am deeply proud of both. The experience of learning the ‘Chen’ style from them has empowered me to live life completely. ‘Chen’ is the original form of T’ai Chi from which all other styles, including the more popular ‘Yang’ style, have been derived. Compared to the Yang style, which left the village in the 19th century, the Chen style did so only recently. This can be attributed to the fact that Chen Fa Ke (1887-1957), who is considered to be the father of the modern Chen style, took this style to Beijing only in the first half of the 20th century. Personally, T’ai Chi is a means of cultivating friendship and extending love to people. It would be unthinkable not to make the effort to spread its benefits. It is through this book that I want to present the healing aspects of T’ai Chi and get its message across to people.

2

The Journey that put my Life Toget her

Martial arts became an integral part of my life in 1978, when I was 15 years of age. It was a failure in the 2nd-degree black belt test in 1987 that spurred me to undertake a trip to Okinawa, the land of karate, and study a new style – Okinawan Shorin-Ryu Karate. I was inspired by The Essence of Okinawan Karate-Do written by Grandmaster Shoshin Nagamine. The trip to Okinawa was not easy, and it took me a year to convince Grandmaster Nagamine to accept me as his student. The first time I went to Grandmaster Shoshin Nagamine’s dojo (practice hall), I was in an agony of apprehension. Here, I was a mere 1st-degree black belt in the presence of an Okinawan god, holder of the 10th-degree black belt, the highest rank in the world of karate. My fears and apprehension quickly disappeared as he inspired faith at first sight. He made me feel at home by being appreciative of my attempts to learn a few moves from his book, prior to the visit. Later on, I realised that there is a sound philosophy behind the word ‘Shoshin’. It means ‘the beginner’s mind’ – actually an empty mind, a ready mind. If your mind is empty, it is open to everything; it is always ready for anything. In the beginner’s mind there are many possibilities; in the expert’s mind, there are few. Of the three sessions that I attended every day, I found the first session with the Grandmaster the most wonderful yet most difficult, as it challenged my ability to sit still for 45 minutes in zazen (sitting meditation). With eyes half-closed, half-open, as I sat on a pillow in the half-lotus position, my legs went numb in 15 minutes. The mind became restless and uncontrollable. I felt frozen. But the result – a feeling of total serenity swept through my body. It awakened the sleeping man in me and helped me form the foundation necessary to go higher in martial arts. Zazen was followed by kata, various sequences of offensive and defensive techniques against imaginary adversaries. 3

299

YogiImpressions