ChiWalking: Fitness Walking for Lifelong Health and Energy
by Danny Dreyer, Katherine Dreyer
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Book Summary Information
Author: Danny Dreyer, Katherine DreyerEdition: Paperback
Audio: English (Unknown); English (Original Language); English (Published)
Published: 2006-03-21
ISBN: 0743267206
Number of pages: 272
Publisher: Fireside
Accessories:
Book Reviews of ChiWalking: Fitness Walking for Lifelong Health and Energy
Book Review: 20 million Tai Chi practitioners, 80 million walkers, this book creates a bridge
Summary: 5 Stars
Principles:
1. Allow yourself to be drawn forward by the pull of gravity.
2. Don't lock your knees as you swing your legs forward
3. Roll forward off the balls of your feet, lift your knees forward without pushing off
4. Swing your elbows to the rear as a counterbalance
5. Tilt you statue while walking, instead of maintaining an upright posture
6. Swing your arms faster and let your cadence increase as you walk faster
Work to achieve 75 strides per minute.
7. Allow your spine to twist and your pelvis to rotate while you walk faster. The twist at T-12 allows more chi to enter your body and thus energize the walk.
8. Hold your pelvis level and don't lead with your hips as you walk.
Focus: Try refocusing fifteen times while chi walking. Focus on getting aligned, engaging your core (upward chi spiral)(create more and more energy in your life), creating balance, and moving forward. "In Chi walking you'll learn a walking form that offers you greater potential to make lifelong health and energy a reality in our life."
Gravity: "Moving with the pull of gravity requires that you keep your body aligned but relaxed. In this way gravity can pull your body forward without meeting with any stiffness, which inhibits easy flow." Take shorter strides and plant your foot underneath your center of gravity as you step forward.
Align with good posture. Chi moves more easily through a body that is both aligned and relaxed. Master Xu says, "your pelvis is like a bowl holding water. When it tilts down in front, all the water (your chi) will spill out. So keep it level and you'll gather energy to your center." Strong abdominals allow your back to flaten out. The C posture keeps the pelvis level: Core strength, Centerness, and Container of chi. Tilt your stature 1/4 inch. Memorize good posture. Master Xu required his students to practice standing for 90 minutes twice a week. The aligned posture accumulates chi at the center.
Don't lock your knees. "In Chi Walking straighten your knees as you finish your stride behind your body." This takes the impact off the knees and your heels. "Your core is engaged by leveling your pelvis. This holds your body directly over the foot striking the ground. Your lifting your trailing foot forward with your foot forward with your knee, gently rolling off your toes (not pushing off), and then landing on the front of your heel instead of the back of the heel, thus reducing impact to your knees and hamstrings."
Summary of ChiWalking: Fitness Walking for Lifelong Health and Energy
A revolutionary program that blends the health benefits of walking with the core principles of T'ai Chi to deliver maximum physical, mental, and spiritual fitnessThe low-impact health benefits of walking have made it one of the most popular forms of daily exercise. Yet few people experience all the benefits that walking can offer.
In ChiWalking, Danny and Katherine Dreyer, well-known walking and running coaches, teach the walking technique they created that transforms walking from a mundane means of locomotion into an intensely rewarding practice that enhances mental, emotional, and physical well-being. Similar to Pilates, yoga, and T'ai Chi, ChiWalking emphasizes body alignment and mindfulness while strengthening the core muscles of the body.
The five mindful steps of the ChiWalking program will get anyone, regardless of age or athletic ability, into great shape from head to toe, inside and out.
1. Get aligned. Develop great posture and better balance.2. Engage your core. Make back and knee pain disappear.
3. Create balance. Walk faster, farther, and with less effort.
4. Make a choice. Choose from a��� menu of twelve great walks such as the Cardio Walk, the Energizing Walk, or the Walking Meditation, to keep your exercise program fresh.
5. Move forward. Make walking any distance a mindful, enjoyable experience, whether you're a beginner or a seasoned walker.
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