TAIGALATES

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TAIGALATES

• JANIS CARTER GERARD BYRNE
• Department of Psychiatry
• University of Queensland

janiscarter_at_onaustralia.com.au g.byrne_at_psychiatry.
uq.edu.au
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Overall topics

• Definition
• Rationale
• The details of Taigalates techniques
• Demonstration
• Practice
• Reflection of theory and practice

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What is Taigalates?

• This is a new mind body technique designed for
  fitness professionals to be conducted in a safe
  way.

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Where have Taigalates techniques
come from?
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Rationale for Taigalates

• Increasing interest in complementary medicine
  techniques for both general and specific health
  improvement
• It is hoped that students of Taigalates may be
  introduced to three mind-body techniques working
  in combination

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Origin of Taigalates

• Tai chi comes from China
• Yoga comes from India
• Pilates comes from Joseph Pilates formerly of
  Germany

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Philosophy of Taigalates

• To promote an integration of Eastern and Western
  body methods within the same program
• To celebrate our multiculturalism

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Advantages of Taigalates

• Tai Chi stretches the tendons and ligaments and
  treats arthritis.
• Yoga poses reverse depression, alleviate anxiety,
  help insomnia and promote a feeling of peace.
• Pilates promotes core strengthening, increases
  the depth of respiration.

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TAI CHI
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TAI CHI Introduction

• Martial art
• Closely related to Qi Gong (One of the eight
  branches of Traditional Chinese Medicine

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Benefits of Tai Chi

• Supporting the body
• Massaging the internal organs
• Stretching the body
• Pain management
• Not requiring time for recovery because of
  working at 70 of capacity
• Other general benefits of exercise and joint
  mobility including prevention of falls, better
  posture, help toward regulation of blood
  pressure, posture, greater sense of wellbeing

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Basic concepts of Tai Chi

• Chi
• Posture
• Opening Stance
• Breathing
• Tai Chi Hand

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Example of Tai chi

• Opening Form
• White Crane Spreads Its Wings

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Basic concepts of Tai Chi Chi

• Internal energy
• Blockages to Chi flow cause disease and pain in
  muscle
• Tan Tien below umbilicus Chi channels flow
  through.
• Tai Chi replenishes Chi
• Anti-aging technique

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Basic concepts of Tai Chi Posture

• Horse stance
• Body-relaxed firm
• Head-erect
• Shoulders relaxed
• Chest sunk

• Hips forward
• Tail tucked
• Knees unlocked
• Erect stance
• Feet the weight balanced or balancing

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Basic concepts of Tai Chi Tai Chi Hand

• Hands project Chi outwards
• Hands open and relaxed
• Tension blocks Chi
• Fingers slightly curved
• Warm hands Chi

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Basic concepts of Tai Chi Breathing

• Abdominal breathing
• In breath - opening movements
• Out breath closing movements

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Example of Tai ChiOpening form

• Feet shoulder width apart
• Other body parts as for general posture

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Example of Tai ChiOpening Form

• Modified Chen opening Sun high horse stance
• Starting position, spine erect
• Drop spine, weight right leg, knees bent, step to
  right

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Example of Tai ChiOpening Form

• Modified Chen opening Sun high horse stance
• Draw 50 weight to left leg and lift both arms
• Relax shoulders and let elbows drop, sink wrists,
  fingers float up
• Arms hands down, arms slightly lifted, and elbows
  slight forward. Spine drops

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Example of Tai ChiWhite Crane Spreads Its Wings

• Cranes are symbols of longevity in Chinese
  Philosophy
• Pivot weight of left foot 90 degrees to left
• Sink all weight onto R leg, R arm floats upwards

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Example of Tai ChiWhite Crane Spreads Its Wings

• Step forward L foot to cat stance, with ball of L
  foot, whole R foot on ground
• Weight on back R foot, L foot active, straighten
  a little. L hand drops to the L, hand turned out
  from body, R hand rotates up and out. Wt 90 R
  leg, 10 L leg

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Example of Tai ChiWhite Crane Spreads its wings

• Rotate to front, arms back to side, feet to front
  and shoulder width apart, as at the beginning
• Repeat on the opposite side

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YOGA
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YOGA Introduction

• Living in the present
• State of mindfulness
• Asanas (poses) are used to achieve this
• Sun Salutations to be taught
• Growing interest in Yoga for fitness, health and
  mental wellbeing

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Breathing techniques

• Chest to Belly Breathing
• Breath movement relationship
• Ujjayi (Victorious) Breathing (Loud Breathing)

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YogaChest to Belly Breathing

• Method described by TKV Desikachar
• R hand on chest L hand on belly
• In breath R hand rises, then the L
• Out breath, L hand on belly recedes, then R hand
  on chest
• In breath up down, outbreath down up

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YogaBreath Movement Relationship

• BREATH
• ___________________________ MOVEMENT
• Breath is like a wave in ocean,
• movement is surfer Larry Payne PhD Yoga
  Rx

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YogaUjjayi (Victorious) Breathing or Loud
Breathing

• Breathe out through both nostrils, partly close
  glottis slight snoring sound
• Try mouth open say harrr, then close mouth
  and make the same sound, breathe only through
  nostrils
• This breathing used with chest to belly breathing
  during asanas

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YogaPractice Session

• Chest to belly breathing
• Ujjayi breathing
• Combine chest to belly and ujjayi breathing
• Practise movement alone
• Combine two types of breathing with movement

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YogaBreath to analyse emotion

• Notice your breathing
• Rapid thready, large inspiration anxiety
• Much sighing sadness, depression
• Dont strain the breath passive acceptance of
  where it is
• Be mindful and present in the moment

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Sun Salutation
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Sun Salutations

• Mountain pose with hands in greeting position
• Swaying back mountain
• Forward bend
• Right lunge
• Down dog

• Up dog
• Down dog
• Lunge
• Forward bend
• Swaying back mountain
• Mountain with hands in greeting position
• Repeat on the other side

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Sun SalutationMountain pose with hands in
greeting position
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Sun SalutationSwaying back mountain
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Sun SalutationForward Bend
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Sun SalutationRight Lunge
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Sun SalutationDown Dog
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Sun SalutationUp Dog
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Sun SalutationDown Dog
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Sun SalutationRight Lunge
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Sun SalutationForward Bend
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Sun SalutationSwaying back mountain
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Sun SalutationMountain pose with hands in
greeting position
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PILATES

• Joseph Pilates was born in Düsseldorf, Germany
• Program started early 1900s in Germany
• He had asthma and rickets and decided to develop
  a body that would not let him down

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Pilates biography

• Wrote The Art of Contrology
• Mind used to master the muscles first Western
  Mind Body technique

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PILATES Introduction

• Western mind body technique
• Developed by Joseph Pilates born in Düsseldorf,
  Germany 1880
• He started on his own weak body
• Progressed to ballet dancers
• Pilates body will not let you down

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Eight Principles of Pilates

• Concentration
• Control
• Centre / Core training
• Breath
• Fluidity
• Precision
• Routine
• Isolation

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PilatesBack and waist stretch

• Sit cross legged on mat
• stretch R arm up to the sky with the l hand on L
  knee

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PilatesBack and Waist Stretch

• Open fingers of R hand
• Inbreath clasp R wrist with L hand
• Outbreath lean to L. Both sit bones on the floor
• Inbreath return to beginning Rpt other side

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PilatesRoll down, roll up.

• Seated on mat, knees bent, soles feet on floor
• Engage transversus
• Tuck pelvis under, rounding back
• Continue till feet lift

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PilatesRoll down, roll up

• When feet just about to lift off floor, then
• Reverse the movement with an outbreath

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Conclusion

• Always use warm up and cool down
• We have ours but use yours until you learn ours
• Two days workshop for Taigalates planned
• 15 CEC points will be applied for

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Reflection of theory and practice

• Sharing
• Feedback
• Suggestions