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Contact Kelley Graham using the contact link or call 520.770.1200 for a brief informal interview concerning your aims and intentions. Then come down and see how we train and if it's for you.
That's it.
First class is free.
It depends on what you commit to the process. As a rule of thumb, three good practice sessions per week will enable reasonable progress. If you can only get two sessions in, you will maintain your level, but slip over time. Four sessions is best.
So much depends on how you define 'Proficiency'. The UCB Program seeks to help you change your condition. Think of the UCB Program as a tool for refining the body, deepening your awareness and increasing concentration.
When refining, loosening or softening the body, progress can be easily measured in terms of range of movement, pain releif and raised energy levels. Structural accomplishment is similarly easy to quantify... you feel much stronger.
Since measuring progress in awareness and concentration is so difficult, we endeavor to note the external manifestations or symptoms of such progress. This is why partner training is so essential. In solo training you may feel or believe that you've improved, but as soon as you touch another person, you know.
Without the honest feedback provided by vigorous partner training, progress in mindfulness and concentration is just talk and conjecture.
That having been said, a reasonable level of structural integration can be reached in three years of dilligent practice. You will notice immediately more relaxation and increased energy. Going beyond this, it's hard to say how long it will take since students are so different and have such wildly different expectations. Besides, it's the journey, not the destination. Try to manage your expectations keeping in mind the present moment. This is one important aspect of "Beginners' Mind".
Go to Better Bodies on Campbell. (See the 'study' link above for details.)
- Move the weight equipment aside so we have enough room.
- Brief questions and answers.
- First hour is warmup, stretching, light exercises and QiGong.
- Second hour is light partner training, nei gong, medium intensity exerises, postural training.
- Third hour is heavy partner training and more intense work.
- Warmdown and move equipment back
Tuesdays and Thursdays there's no equipment to move. Tuesday and Thursdays include form practice.
Hope to see you there.
Yes!
It's called 'UCB For Strength & Balance'. The program is a short series of simple exercises 20 - 40 minutes long. These exercises address relaxation, balance, bone density and coordination. The training can be described as a gentle synthesis of the following activities.
There is an instructional video in development that can be used to guide your workout in the privacy of your own home. Expected availability is late Fall 2008.
If you wish to have more structured, hands on training, please contact us using the link above right. We offer ongoing classes, but most will only need a single 3 hour workshop to get started. You will find costs to be quite reasonable. Gather a group of your friends and get in touch!
Internal Training emphasizes the harmonious use of the bones and connective tissue to produce power. Useful dietary supplements include:
- Anti-Inflammatory - Turmeric is very effective and avoids the harmful side effects of aspirin or other over the counter products. Capsules are an easy way to reap it's benefits.
- Joint Care - Pills and drink products with glucosamine and chondroitin help build up your white tissue. Here's an article outlining product quality and use.
- Linament - Zheng Gu Shui is an amazing product. Do not use any 'Hot' products for muscles like Tiger Balm. You will 'Cook' your tendons.
- Zrii - The Original Amalaki - Amalaki has been used for 5000 years according to Ayurvedic practice. Known as the single most important botanical for promoting cellular rejuvenation, immune function and increased vitality, Amalaki has its own holiday. I use it. It's the only supplement the UCB Program recommends. It's also the only 3rd party product ever endorsed by the world-renowned Chopra Center For Wellbeing. Call 520.770.1200 to order.
Please follow the informational links provided and check with your health care provider as to the use and efficacy of these products.
Avoid processed sugars and caffeine as these are artificial energy sources. Internal training will give you all the energy you need. If you have been training in the Internal and find yourself using these substances, take a good hard look what you're learning... except for very specific and TEMPORARY circumstances, you shouldn't need ANY artificial 'performance boosters'.
I feel that there is utility in maintaining a distinction between 'internal' and 'external' approaches to practice, especially for the beginner. However, one must keep in mind that 'harmonizing' oneself dissolves all such distinctions... regardless of utility. At this point we are then simply talking of the level of 'refinement' of awareness in ones practice.
For an overview of the distinction, here's a start...
Neijia and Waijia
QiGong are gentle exercises designed to help one discover their natural state. Anyone can practice QiGong as it is performed standing or sitting as ones health dictates. One important benefit of the natural state is increased levels of Qi.
Results of increased Qi include:
- Relaxation
- Increased Flexibility
- Increased Concentraion
- Increased Energy
- Better Immune Function
- Improved Digestion
The most important thing for a beginner to keep in mind about QiGong is that the breath and movement must be harmonized.
The UCB Program follows a logical and systematic progression with clearly defined milestones. As always, keep in mind it's the journey, not the destination.
'Eating Bitter' refers to the efforts and energy required to change your condition and is an important concept in traditional training. Instruction challenges you on many levels, without hard, bitter training you cannot come to know your limits, much less expand them.
Real change is rare and requires courage, energy and strength to accomplish.
In the UCB Program we have many excellent meditations, drills and exercises to help you change your condition. Training for health or martial is really a question of emphasis or 'flavor'. Both martial ability and health are byproducts of proper training, not goals or expectations in themselves. We train for awareness, concentration, harmony and because we enjoy it.
Think of your health, if it's poor, you address the cause not the symptom. Martial ability and health are the symptoms of practice, not the ends. Expectations of an 'end result' of any sort limit your ability to be in the 'present moment' and subsequently diminish your ability to respond appropriately to the conditions at hand.
Brutal Self-Honesty - Partner training lets you see clearly... You may 'believe' that your skill level is improving, but you won't really 'know' until you touch another person.
More importantly, when you train with another practitioner who is working the same principles and qualities of movement as you are, you both improve much faster than when practicing solo.
It is said that 'Consistency = Knowledge' and that 'Understanding comes from Doing'. Understanding the Internal takes 4 hands.
The rule of thumb is 80/20. For every 80 minutes of solo practice you want to get a minimum of 20 minutes partner practice.
Spinning hand training is the core of our partner practice. It comes from I-Liq Chuan, the martial art of awareness. Other martial arts practice similar movements, but call their practice 'rolling arms'. Spinning Hands is unique in that I-Liq Chuan training focuses on a specific 'feel' based on the 5 qualities of movement and 6 physical principles, developing highly refined awareness & powerful concentration. ILQ also requires extreme precision and 'flow' resulting in great strength and a supple ability to change in harmony with conditions. Natural fighting ability arises from this awareness.
Please read more from the I liq Chuan International website. If you'd like to see some video examples, here's a place to start.
UCB Program seeks to change your condition through the use of many techniques. Seated meditation is not formally practiced, but concepts of correct practice are presented. You will find that the aims of our 'activist' training are quite similar to those of seated meditation. Seated meditation will compliment the UCB Program and, if your primary training is in seated meditation, you will find our program to enhance your progress. For that matter, anyone from any martial art, movement background or meditative discipline is welcome.
It is said that DaMo taught the Buddhist monks a series of exercises because their single-minded sitting was ruining their bodies. So, activist and quietist practices should be balanced.
Following I-Liq Chuan philosophy we encourage students to practice mindfulness at all times in all activities. Such discipline can engender harmony throughout one's life.
From the I-Liq Chuan System Guide.
"Learning is not to accumulate or imitate... Put your intention on your attention in order to become a reflective receiver... Do not think or judge... With mindfulness we learn, or look into our body, feeling, mind and nature."
- Center of Gravity Force - Center of the feet
- Perineum pointing down to the balance beam line
- Dantien - Suction & Condense
- Mingmen - Projection & Expand
- Crown - Suspended
- Sternum - Suction & Condense
- Qua - Maintain the energy on the center of the hips
- Drop shoulders over the hips
- Tucking of the ribs
- Nine solid & one empty on the feet
- Elbows always pointing down
- Knee pointing to the toe
- Balance the body of Yin & Yang
Enjoy!
The I Liq Chuan system follows six principles and cultivates five qualities of movement.
Five Qualities
- Absorb & Project
- Open & Close
- Condense & Expand
- Three Dimensions That Arise From The Point Of Contact
- Concave & Convex
Six Physical Principles
- Center of Gravity Force
- Alignment
- Center of Mass
- Relaxation
- Looseness
- Softness
- Elasticity
- Fa Jin
- Fending Force - Internal & External Spheres of Offense & Defense
- Spiraling Force of Coordination
- The Four Stages of Relaxation
