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Join Master Tyehao Lu as he teaches Old Yang Tai Chi. In this video, Master Tyehao Lu goes over Lesson 1.
In this video you will learn:
If you would like to join us for our in-person Tai Chi classes.
Monday and Wednesday at 9 am and 6 pm
Saturday at 9 am
Join Master Tyehao Lu as he teaches Old Yang Tai Chi. In this premier video, Master Tyehao Lu goes over the opening exercises (Ba Duan Jin) we do in the in-person classes.
In this video you will learn:
Ba Duan Jin (Eight Sections Brocade):
Basic Exercises:
If you would like to join us for our in-person Tai Chi classes.
Monday and Wednesday at 9 am and 6 pm
Saturday at 9 am
Today we have access to more things to help us heal than at any other time in history, one of the first and most important steps to healing is making sure you’re getting enough quality sleep every night for the body to do its internal restorative work. In Traditional Chinese Medicine (TCM) yang qi is what keeps our minds and bodies busy during the day and at night it goes internal to help a deeper detox and repair the systems of the body while the yin qi takes over externally to rest our conscious minds and shut down muscle activity. This yin/yang trade-off, when working in balance, is the very foundation of good health according to TCM.
The nature of yin is cool and calm. It’s associated with calm, darkness, and stillness…all the relaxing sensations you get when you’re genuinely resting. A body in a yin state will slow down its heart rate and metabolism. In Biomedicine (Western Medicine), this relates to the parasympathetic nervous system. Its main purpose aligns with yin qi: to keep us calm and conserve energy. While the sympathetic nervous system is what switches on our fight or flight response and is more correlated with Yang qi. Yang is expansive, stimulating, warming, and gets us moving. In general, yang qi is more accessible during the day, while yin qi dominates the nighttime.
Sleep disturbances are one of the main manifestations of too much yang and/ or not enough yin. To correct issues like insomnia we need to look at how we are living in accordance with that natural balance.
1) Ingesting Too Much Yang: Before bed, or in general, spicy food, alcohol, or stimulants can disturb sleep. Spicy food and alcohol causes heat in the system, which creates excess yang in the body. Too much coffee also keeps yang qi stuck at the surface to be available for activity. Even just having a large meal before bed can block the yang energy from going deep in the body at night.
2) Too Much Activity/Excitement: The yang qi is needed deep on the inside of the body at night, don’t hold it hostage with outward energy requirements. Stop exercising at least 90 minutes before bedtime. This allows for endorphin levels and body temperature to return to levels that are conducive to sleep. Try not to argue before bed, or even get too excited. Give yourself time to wind down & transition.
3) You need to Cool Down: Literally. Yin is associated with coolness. To invite your yin qi to come out at night keep the bedroom temperature between 60-67℉.
4) Too Much External Stimulation: Lights, especially blue light from tv’s, phones and computer screens prevent melatonin release in the body, making it harder to fall asleep. If you need to finish work on a computer, wear blue blocker glasses or get a blue light blocking screen cover for your computer. Also, yin time should be quiet time, it’s recommended that all electronics should be turned off about half an hour before bed to help calm the mind before bed.
5) Too Much Stress, Not Enough Rest: We live in a yang-obsessed world. This creates stress as many of us are over-worked and over-stimulated, while not always having time for a healthy self-care practice (meditation, Tai Ch, etc.). This leaves us with a restless mind (‘disturbed shen’ in TCM terms), and can keep us lying in bed exhausted, but unable to sleep. The challenge is to resist the modern-day pressure to keep up and create more self-care time to support a more balanced lifestyle.
6) Feng Shui of the bedroom: A Feng Shui specialist can analyze the yin yang balance in your bedroom. For instance, the bed should be opposite the room’s door, but not directly in line with it (this is called the command position in feng shui). The headboard should be against a solid wall with balanced night tables on each side. It is also important to keep the area under the bed clear, not for storage. Many people find simple feng shui adjustments can have a perceptible effect on things like sleep and wake cycles.
In addition to these considerations for improving sleep, don’t forget the value of relaxing into a healing state on the acupuncture table. Acupuncture is a cost-effective self-care tool and can help reset your yin-yang balance for better sleep and overall health, call us today so we can help you get better sleep!
Chinese New Year is the most important holiday in China for good reason. Each new year brings new energies and opportunities. The celebration begins the day after the first new moon between January 21 and February 20 each year and lasts until the following full moon. These 2 weeks is a time of welcoming and aligning with the new energies. This year, the Chinese New Year falls on Feb 1st and festivities continue through Feb 15th, 2022. Each year has a corresponding element and animal of the Chinese zodiac. 2022 is a water-tiger year that holds a lot of promise for an exciting, productive year.
This water-tiger year is in gear to be a faster-paced, more passionate year after a slower year of the Ox (2021) and a very challenging year of the Rat (2020). The tiger has been sleeping, awaiting his time for action. 2022 has great potential to be a year of change because of the energy of the tiger: brave, self-assured, and ready to pounce. Individually we might be inspired to embark on new adventures, such as travel or moving, or starting a new business. Collectively, there may be an energetic shaking off of stagnation brought on by the past couple of years of the pandemic. It will be a year of exploring new ideas, and not shying away from challenges. If energy is not allowed to flow (individually and/or collectively) there may be some restlessness or unpredictable behaviors. It is also important to balance the aggressive energy of the tiger with times of rest. Even tigers take cat naps. This is a water year, so the yin energy of the water can help to balance the fierce fiery nature of the tiger.
In terms of health for this year, keep that balance in mind. Get moving, embrace life, face challenges, and be brave but take time for relaxation, meditation, and proper sleep. The tiger is associated with the liver and gallbladder organs as well as the lung channel. We can give some extra support to these systems this year by:
For extra luck this year:
Chinese New Year food traditions are empowered with symbology. The idea is to signify prosperity and abundance with traditions such as cooking extra food to make sure there are leftovers and cooking coin-shaped cookies or dumplings representing pockets of money. Traditions can be considered ritualistic practices that help to infuse our lives with meaning and intention. And cooking is such a delicious opportunity to bring rituals into our celebrations.
Enjoy this dumpling recipe in celebration of the year of the Tiger. Just remember to fill them with not only the physical ingredients but your own intentions for a prosperous healthy new year!
Ingredients:
Dumpling wrappers (home-ade or store-bought)
Sesame oil
filling:
Cooked & chopped Chicken or Tofu (white color to support lungs)
Cooked & chopped dark leafy greens (support liver blood)
Pungent spices like fresh ginger and black pepper (open/move lung qi)
for dipping:
Soy sauce
Rice wine vinegar (helps to relieve liver stagnation)
Chopped green onions (benefit lung qi)
Happy New Year of the Water-Tiger!
Don’t forget to make acupuncture part of your new year’s celebration and get in for some treatments to fortify your own inner-tiger vitality and get the most out of 2022! Call today to schedule your Acupuncture appointment! Rawr!
Affecting one in three adults, high blood pressure is one of the most common health issues in America and most often the result of busy schedules and high-stress jobs. Sometimes it can be hard to slow down, however, addressing high blood pressure is very important to improving overall health and quality of life. Below are natural ways that can help lower your blood pressure.
Working fewer hours is one of the hardest commitments for Americans for multiple reasons. According to a study done by the University of California, Irvine, those who worked more than 41 hours a week had an increased risk of hypertension by 15 percent. Try to stick to 40 hours a week in the office. Take advantage of those vacations days when you can, you deserve it!
A study done by Duke University Medical Center found that consuming around three cups of coffee has a lasting effect on blood pressure. Caffeine tightens blood vessels, which results in an increase in blood pressure. When caffeine increases blood flow, it magnifies the feelings of stress you are probably already feeling. Try to cut down on the coffee and turn to decaf.
Researchers at the University of Florence in Italy found that listening to calming music for 30 minutes daily can help lower blood pressure. Listeners who practiced this daily on top of deep breathing lowered their average systolic reading by 3.2 points. Taking the time every day to listen to music and relax is simple and effective.
Acupuncture is an effective natural treatment for hypertension. Traditional Chinese Medicine believes that when one has high blood pressure, the body is out of balance. Acupuncture works to relax the body and mind and return the body’s natural energy flow back to balance. TCM believes the Liver and Kidney organs are associated with high blood pressure and focuses on these acupuncture points to relieve stress.
Massage therapy is well known for reducing stress and hypertension. A study done at the Wirral Metropolitan College Department of Medicine found that patients experienced less muscle tension and a lower heart rate after massage therapy treatment. Massage is non-invasive and not only relaxes the body, but the mind as well.
According to a study of 26 studies co-authored by Dr. Yeh and published in the journal Preventive Cardiology in 2008, improving blood pressure is a good thing. The first number in a blood pressure reading, systolic blood pressure, dropped seven to 32 points, while the second number, diastolic blood pressure, dropped two to 18 points in persons with high blood pressure.
If you are looking for ways to lower your blood pressure, call us today and schedule an appointment today. Remember, lowering your blood pressure is not something that happens overnight. With a combination of a healthy diet, exercise, and Acupuncture we can help you get your blood pressure down to healthy numbers and reduce your hypertension.Sticking to a healthy diet and exercise plan and finding a natural treatment that works for you can help you get back on the road to health and reduce stress and hypertension.
When it comes to their health, some men probably wouldn’t look at acupuncture as a first option for improving their health. The fact is, acupuncture is a great way to improve men’s health, especially as they get older. Here is a look at five of the unique health issues that can help improve men’s health:
If we look at most of the men’s health issues, they are related to the Kidney and an imbalance of Yin and Yang in their body. When the Kidney energy becomes weak, it cannot support the whole body optimally. When one organ goes out of balance others follow like a domino effect. Either by poor diet or other lifestyle choices or even simply by aging, our Yin and Yang can become deficient or imbalanced. The great news is all of these are treatable through Traditional Chinese Medicine, which includes Acupuncture, herbal medicine, Moxibustion, Exercises like Tai Chi or Qi Gong, and Cupping.
Other patterns afflicting men are blood stagnation and the accumulation of phlegm. Accumulation of phlegm can often come first through suppression of emotion, poor diet, and possible drug use over prolonged periods. Phlegm accumulation leads to blockages in the qi flow throughout the system which can lead to Yin and Yang deficiencies and as one advance in age blood stagnation increases.
If you know a man who is looking for ways to improve their health, give us a call today and schedule an appointment!
The results of various trials that each employed distinct methods of acupuncture were compared in research released by the National Institutes of Health to assess the efficacy of acupuncture for activating or regulating the immune system. The investigations indicated that Traditional Chinese Medicine (TCM) can boost the immune system by using electroacupuncture, moxibustion, herbs, and acupuncture. The combined studies demonstrated that moxibustion helped repair the gut mucosa of rats suffering from ulcerative colitis, electroacupuncture can increase the number of T cells in the body and that general acupuncture can decrease inflammation, which plays a vital role in the immune system.
Your immune system is what keeps you healthy and helps you ward off pathogens like the flu or a cold. Most of us don’t spend a lot of time worrying about our immune system until we’re sick. Then we reach for the over-the-counter medications to help relieve our symptoms. By looking to TCM instead, we can be proactive about supporting our immune systems safely and naturally.
According to TCM, the body is protected by something known as the Wei Qi (pronounced “way chee”). The Wei Qi, or Defensive Qi, is comparable to the immune system in conventional medicine. It acts as the first line of defense when the body is under attack from external pathogens. If the Wei Qi is strong, then the body can fight off bacteria and viruses. Extreme stress, lack of sleep, and a poor diet can all play into how strong the body’s Wei Qi is and how well it performs.
There are multiple tools in the TCM practitioner’s toolbox that can assist in keeping the immune system strong and healthy, including acupuncture, moxibustion, electroacupuncture, herbs, cupping, and nutrition.
Each of these tools has a similar effect on the body. TCM can regulate immune function, while also treating the underlying causes of the disease. This is done by reducing the symptoms, speeding up the healing, decreasing excess phlegm, decreasing inflammation, and boosting the immune-mediated cells in the body that help ward off invasions.
Studies show regular acupuncture treatments can increase the number of T cells the body produces. T cells destroy harmful bacteria and viruses in the body. Acupuncture needles stimulate the brain into thinking an invader (virus or bacteria) has entered the body. The brain signals the increased release of T cells and white blood cells to fight off the intruder. The amazing part is the increased cellular response lasts for several days after the acupuncture treatment. Receiving regular acupuncture treatments can prevent the body from getting sick.
If you would like to get started on preparing for the upcoming flu season, call today to schedule your appointment.
The knowledge that there is a connection between stomach and brain is now catching up with Western medicine. For thousands of years, Chinese medicine knew that. In reality, Western thought can complement Chinese medicine and vice versa. Vitamins, especially B vitamins, might be treated for patients with high anxiety and concern. If the Earth’s stomach and spleen element organs are slight, we want more sugar. Sugar will exacerbate this problem and cause more weaknesses and a build-up of humidity. The absorption of certain vitamins – particularly vitamins B that are vital for cognitive function and mental health, may be interfered with by sugar.
Yi, or thought, is the spirit of the spleen. This is why overthinking can weaken the spleen and a weakened spleen can lead to overthinking. As an acupuncturist and meditation teacher, I hear patients telling me every day, “I can’t meditate because I can’t switch my mind off or I’ve got too many thoughts.” No amount of trying to control your thinking is going to work. Strengthening the Spleen will help and there are some ways you can:
Overthinking is the mental aspect and worry is the emotional aspect of a weakened spleen. Worry actually knots the chi of the stomach and spleen. So, if you’re suffering right now from overthinking and worry, it’s a reflection of the state of your body, the way the chi is moving in your body, in your digestive system, and the way your digestive system is transforming energy for other systems. If the emotions are not being heard then that can cause a lot of issues, physically and mentally as well. 90% of what I see coming into the treatment room is emotional in nature, compounded stuck emotion, and then all the overthinking and the stories on top that have come from trying to work out why you are feeling that way. Having acupuncture and giving yourself space and time to process your emotions in a healthy way is the best treatment for this. The earth element also thrives on a good routine, eating at regular times, going to bed, getting up at regular times is important. Ideally, you want to be going to bed as early as possible, waking up as early as possible, and eating your main meal as early as possible for energy, for immunity, for lifelong strong earth element, and clarity of mind.
If you are wanting to help create a balance between your gut and your mind, contact us today to schedule an acupuncture treatment.
Friends and family members of those who show signs of the onset of Alzheimer’s Disease explain that the common signs are changes in personality and behavior.
Alzheimer’s disease is a chronic, irreversible disease that wreaks havoc on not only long-term memory but also fundamental cognitive function. Alzheimer’s patients eventually lose their capacity to perform ordinary duties and become fully reliant on others’ assistance.
A caregiver is anyone who provides care for another person. In the United States, millions of people care for a family member, friend, or patient suffering from Alzheimer’s and other related Dementia. For many families, looking after someone with Alzheimer’s is not a job for one person, but the role of many caregivers sharing responsibility.
Caregivers cannot stop the progression of Alzheimer-related personality and behavioral changes, but we together can communicate more effectively to help those suffering live more fulfilling and comfortable lives.
Here are six tips on how to help someone with Alzheimer’s disease:
For many people throughout the world, you can ask them to do several things at once and they will do it. With Alzheimer’s patients, it’s best to keep it simple, try asking or say only one thing at a time. When you are planning activities, you want to keep it simple as well. Good examples may be “Let’s go for a walk” or “Can you fold the clothes for me?” or “Can you empty the garbage?” This will also help the person still feel like they are being useful.
Creating a routine for people with Alzheimer’s is a great way to help them know what they are doing and when they are going to do it. You can do this with a notepad or even a calendar. Things you would write down may vary a little depending on the day. Having daily routines will of course be priority things such as: getting dressed, showering, eating breakfast. There are of course there could be some activities that will change day by day or even week by week, such as: walking in the park, playing Bingo, getting their hair cut, or even seeing a doctor. Creating things like to-do lists could help them keep busy.
The Chinese Philosopher Sun Tzu said, “If a battle cannot be won, don’t fight it”. This is what it is like when you argue with someone who is struggling with Alzheimer’s is like, it is a losing battle. Often a person who is struggling with Alzheimer’s gets confused, or anxious, or agitated regularly. Things you can do to help them is distract them using music, singing, or dance to distract them. Focus on feelings. Feelings are a powerful force to deal with, asking the right questions could be the difference between making it worse or solving it. A good example would be, if you see that they are concerned or worried, you could say, “why are you worried?” or you could say, “you look worried” this may help them look inside of what is causing instead of an outward stimulus. One note for the person doing the caretaking, you will feel like you have to do everything yourself or by yourself. Don’t let yourself become so overwhelmed by the complexity that is this awful disease that you lose track of your own wellbeing, don’t forget to take care of yourself.
Allowing someone suffering from Alzheimer’s disease enough space to walk safely can make a massive difference in their mental wellbeing. We don’t need to get into the specifics of how beneficial exercise is for the human body but know that even with this disease it is important to keep them moving physically. Provide comfortable appropriate clothes for the weather if outside, as well as sturdy shoes. Remember to give snacks as to not lose too much weight and plenty of water to stay well hydrated.
Traditional Chinese Medicine (TCM) looks at the individual holistically, this medicine has modalities that can help those suffering from Alzheimer’s. TCM is safe, natural, effective and side-effect free. Considering a TCM perspective could dramatically help both those suffering from Alzheimer’s disease as well as those supporting caregivers.
Two Universities did a study on the benefits of Tai Chi. The study found that people who practice Tai Chi regularly for at least 30 minutes a day, three times per week will increase the brains as well as improve memory and cognitive function, compared to people who didn’t practice Tai Chi.
If you have a family member that suffers from Alzheimer’s, give us a call today, and let’s see what we can do to help you and your family member get relief from Alzheimer’s.
Spring is the season of growth, regeneration, increased activity, and new beginnings. The transition from winter to spring can allow us the ability to get more done and spend more time outside. Generally, spring is regarded as a happy season, especially for those living in places with colder, darker winters. Most of us look forward to the spring’s warmer weather and longer days. As everything around us blossoms in the sun, so too should we embrace this renewal.
As with any seasonal change, we must pay close attention to our body’s needs during this turbulent time of seasonal change. Moving from the indoor sleepy coldness of winter and into the warm, active spirit of spring can be tough on your system when not handled with care. For many, spring months also bring allergies, high blood pressure, headaches, sinus pain, congestion, anger, irritation, and tendon problems. Many of these problems can be attributed to increased wind in the environment. And while there is nothing that can be done about external weather factors, internal wind can be addressed and diminished using Traditional Chinese Medicine (TCM) and the many modalities it incorporates.
Chinese Medicine places emphasis on living in tune with the seasons. TCM theory divides the year into five seasons! These five seasons each have associations and physical qualities that can be seen in both the external or “natural” world and also within our bodies. These elements interact daily, creating balance and harmony — or stirring up chaos within the body.
TCM associates spring with the liver and gallbladder. The gallbladder governs decision-making and controls the sinews of the body, while the liver is in charge of detoxification and keeping the energy or Qi (pronounced “chee”) flowing smoothly. The liver tends to be a bit of a “bully” for many people, overwhelming bodily systems, so it’s important to keep it healthy. Often, winter months leave us with stagnant feelings in areas like relationships, work, and in our bodies. If we experience frustration, physical pain, or sadness, it may be a sign that energy is not flowing optimally. The liver and gallbladder are also related to the tendons, storing blood during periods of rest and releasing it to the tendons during times of activity. Because this pair of organs are responsible for the smooth flow of Qi and blood throughout the body, our daily activities should reflect this.
Stretch daily. Regular stretching is a great way to start and end the day. Adding tai chi to your daily routine can be very beneficial for the liver, tendons, and the body as a whole.
Get outside. Spending more time outside is another easy and powerful way to strengthen the liver and gallbladder energies in the spring. Moving around outside can get your heart rate up and keep you warm — if the temperature is still quite cold where you live, consider a warm-up exercise routine for inside before you brave the cold. Remember to dress in layers, wear boots instead of gym shoes, wear a warm hat, gloves, and socks, and, most importantly, protect your neck with a nice warm scarf.
For people with kids and families, getting outside is an excellent way to stay healthy and have fun together. Consider a walk with the dog, visiting a new park, playing basketball, soccer, rollerblading, biking, or even a good old game of frisbee with your family and kids. If you live in a wintery area, you might even seek out a local ice rink! In fact, at a moderate pace simply skating laps can burn up to 500 calories per hour while toning the muscles in your lower body and core that keep you mobile and limber. If ice skating sounds too cold for you, a bunded-up bike ride is another favorite spring activity. Because of its cardiovascular nature and use of the big quadriceps and gluteal muscles, biking will warm your body quickly.
Eat more greens. Eating fresh leafy greens is supportive of the liver’s detoxification function and can also help strengthen vision, thanks to the vitamins and nutrients in these veggies. And luckily, fresh greens are abundantly available in springtime!
Understand the elements. In TCM spring is associated with the element of wood. When a person is completely balanced, transitioning from one season to another doesn’t feel like a big deal. However, knowing what elemental type you are can be beneficial in determining how you will react to each passing season. For instance, a person who has a wood element constitution may experience anger during the spring. This is because the wood element is already closely associated with the emotion of anger and spring brings added stimuli that can trigger bits of rage.
Avoid overstimulation. It is also recommended to avoid excessive stimulants during the spring months. Things like coffee and caffeine supplements are considered expansive and energizing, which can be somewhat helpful during the cold winter months. However during the spring, when life is abounding, excess energy can actually become harmful to the body. Symptoms can manifest themselves as headaches, insomnia, anger, and more.
Get your seasonal tune-up. To keep the liver and gallbladder working smoothly, things like acupuncture, herbal formulas, nutritional counseling can make a world of difference. Acupuncture can balance the body as it reacts to the changes in the weather and activity levels. Regular acupuncture treatments have also been shown to boost immunity. Spring can also cause flare-ups associated with seasonal allergies and acupuncture treatments can help with the inflammation, sneezing, runny nose, chest congestion, and watery eyes that accompany the allergic reactions. But most of all, acupuncture can help regulate those emotional imbalances that are often common during this transitional period.
By incorporating some simple practices into your life, you may just have a more enjoyable metamorphosis from winter into spring. If you need help transitioning into spring, don’t hesitate to give us a call to schedule your next appointment.
