1 Traditional taiji & qigong: a simple but profound path to daily tranquility, happiness, vitality and better sleep Yang Yang, Ph.D. Center for Taiji and Qigong Studies, New York, NY Integrative Medicine Service, Memorial Sloan Kettering Cancer Center & Ana C. Krieger, MD, MPH Director, Center for Sleep Medicine – Weill Cornell Medical College New York-Presbyterian Hospital, New York, NY Integrative Healthcare Symposium February 26, 2016
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Traditional taiji & qigong:
a simple but profound path
to daily tranquility, happiness,
vitality and better sleep
Yang Yang, Ph.D.
Center for Taiji and Qigong Studies, New York, NY
Integrative Medicine Service, Memorial Sloan Kettering Cancer Center &
Ana C. Krieger, MD, MPH
Director, Center for Sleep Medicine – Weill Cornell Medical College
New York-Presbyterian Hospital, New York, NY
Integrative Healthcare Symposium
February 26, 2016
2
Goals
Science
Tradition
Take home
Sleep: Active or Passive?
Sleep Physiology
REM
Sleep
Functions of Sleep
o Restoration
o Rejuvenation
o Enhances learning
o Memory
o Problem solving
o Reaction time
o Regulates mood
o Immune function
Key Sleep Elements
Timing
Duration Quality
Sleep
Medicine
Timing = Circadian Rhythm
Day 1 Day 2
Time of day (h) 0 6 12 18 24 6 12 18 24
Sleepiness
Integration of Cycles
Clock Change and Sleep Loss
Average 10% reduction in Reaction Time
After DST in High School Students
Effect lasted for several days
Medina D, Ebben M, Milrad S, Atkinson B, Krieger AC. Adverse Effects of Daylight
Savings Time on Adolescents’ Sleep and Vigilance. J Clin Sleep Med 2015; 11:879-44.
Sleep Duration –
Past 50 Years in the U.S.
4
5
6
7
8
9
10
1960 1970 1980 1990 2000 2011
National Sleep Foundation
Home and Office Computers
Handheld Devices
hours
✜
70 million
adults
Causes of Sleep Loss
o Schedule
o Worries - ? About sleep
o Leisure – Use of Electronic Devices
o Effect on MELATONIN
“The Ultimate Home Office”
Food and Sleep
o Alcohol
o Caffeine
o Nicotine
o Chocolate
o Oatmeal
o Cherries
o Banana
o Milk
o Behavioral Strategies
oTimed light exposure
oRegular schedule
oNighttime rituals
o Improve Physical and Mental Health
oOptimize overall health
oStress/Stimuli reduction
oAdequate nutrition
oRelaxation/Meditation
Approaches for a Better Sleep
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Sleep Benefits of TaiJi
Du S, Dong J, Zhang H, Jin S, Xu G, Liu X, Chen L, Yin H and Sun Z. Taichi
exercise for self-rated sleep quality in older people: A systematic review and
meta-analysis. Int J Nurs Studies 2014; 52(1):366-79.
Type II diabetes Anxiety Bone/muscle strengthening
Metabolic syndrome Mood Daily tasks
Some cancers Brain plasticity Anti-inflammatory
Premature mortality
“Everybody knows that . . .”
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Antibody Response
to Flu Vaccine
0 5 10 15 20 25
0.5
1.5
2.5
3.5
4.5
CON
TQ
*
TQ Intervention
*
Time Post-Vaccination (wk)
Geometric Mean Anti-Influenza
Antibody Titer (
+99.2% CI)
Yang, Y., Mariani, R. A., Reed, M., Rosengren, K. S., and Woods, J.A. Effects of
taiji and qigong on the antibody response to influenza vaccine in the elderly. Am J
Chin Med, 2007: 35(4): 597-607.
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UIUC Research
Strength & Force Control
Lower body (knee extensor) strength &
force control improved concurrently
Christou E. A., Yang Y., & Rosengren K. S. Taiji training improves knee extensor strength and force control in older adults. J Gerontol A Biol Sci Med Sci . 2003: 58: M763–M766.
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Ability to Utilize
Vestibular Information
Yang, Y., Verkuilen, J., Grubisich, S., et al. Strategic and sensory mechanisms for
improved balance afforded by combined Qigong and Taiji training for older
adults: a randomized controlled trial. Med Sci Monit, 2007: 13(8): CR339–348.
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Taiji & Pain:
Fibromyalgia
Wang C, et al. A randomized trial of tai chi for fibromyalgia.
N Engl J Med 2010; 363: 743-754.
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Exercise Intensity
“No Pain, More Gain . . .”
immunosuppression 1-3
higher mortality (v. moderate) 4-5
injury
High intensity exercise associated with:
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Spiritual: see reality
Mental: interact w/ reality
Physical: cultivate vitality
Integrative Approach
“Balance” => mind & energy
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Stronger, Happier
& Wiser
Tranquility
Happiness
Cognition
Cardiovascular
Immune function
Sleep
Balance
Internal power
Vitality
Agility
Posture
Sexual function
Maximizing Human Potential:
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Training Components
Static
Dynamic
Push-hands (two-person)
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Static:
Standing Meditation
Wuji
Santi
Santi Foot Position
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Left
(front)
~ 30o
~ 3o
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Static:
Sitting Meditation
See daily reality
Interact w/ reality
Functional Meditation:
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Static:
Sitting Meditation
Yin/Yang: difference and transformation
Everyone is seeking their best interest
Nothing is personal
Meaning of life
Awareness of daily reality:
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Static:
Sitting Meditation
Gratitude
Everyone is my teacher
No expectation
Moderation/Wu Wei
Principles for interacting w/ reality:
Kindness/Golden Rule
Big Heart
Righteousness
Resilience
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Static:
Lying-Down Meditation
Nurturing qi in the dantian
Sinking the whole body
Moving the “taiji ball”
Jade girl works the shuttle
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Dynamic:
Moving Qigong
Grand opening and closing
Washing organs
Collecting qi to the dantian
Collecting qi from the earth
Open/close the temple doors
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Dynamic:
Agility
Shuffle Feet
Linking cannon
Flower Blossoms
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Dynamic:
Form
1. Raise Hands
2. Lazy About Tying Coat
3. Fist Under Elbow
4. Step Back and Whirl Arms
5. Part Horse’s Mane
6. Wave Hands Through Clouds
7. Finishing Form
36 Two-person balance, strength, and reaction training
Push-Hands
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Holistic
药补不如食补,食补不如气补,气补不如神补o
Yào bŭ bù rú shí bŭ, shí bŭ bù rú qì bŭ, qì bŭ bù rú shén bŭ.
To improve your health,
medicine is not as good as food/nutrition;
food/nutrition is not as good as qi(gong);
qi(gong) is not as good as spiritual nourishment.
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Suggested Routine
5 -5 -5 -5
anytime
o Exercise
oLow-Impact Aerobic
o Meditation
o Relaxation
o Stretching
o Breathing
o Potential to improve
oWell-being, stress, mood, balance, immune and cognitive function
TaiJi and Sleep
Abbott R and Lavretsky H. Taichi and Qigong for the treatment and prevention
of mental disorders. Psychiatr Clin North Am 2013: 36:109-119.