My Umbrellas Sharing Project # Pasir Ris #Elias Road# Api Api River

This is the bird eye view of Api Api River’s Wooden Bridge. Its the only uncovered walkway at Elias Road. This is where I started in November 2017 The Umbrella Sharing Project.

This make me started a whole serials of writing massages on each and every umbrellas donated and all of my own.

I then started the reward system

cup tabs for Xmas and

Saga Seed for Chinese New Year.

Added is  maintenance of this Project: It is an everyday affair; checking that there are always 2 umbrellas at the sites. Taking away damaged umbrellas. and sometimes repairs the umbrellas .  People who destroyed my Hangers. I have to replace them.

I was so happy that the Govt. started  more sites now with the Umbrellas Sharing Project and my is just part of it. I have since, given all my umbrellas and only wait for donors to share theirs. So far this project is a success as the Kampong Spirit of Pasir Ris still live on..

Hidden Helpers of Our Life. # Pasir Ris Park

Pasir Ris Park is an awesome Park of Mother Nature. As the Park matured, we discovered new types of Birds and other animals coming to live there too. I have posted many Videos of the wonders of animals @ my Facebook.

The Toilets however, are very dirty usually during weekends and holidays. These are not the act of our regulars like me. But the acts of visitors, who do not claim ownership of this awesome park.

Their action reflect a self-respect of themselves.

During our Circuit Breaker period. I found a way to thanks the Toilet Cleaners and uplift their Spirit.

I make homemade mask for them. I am rewarded with their stories of work and their life. They encounter people with bad behavior regularly. People  wasting toilet paper and throw a mass of them on the floor.  Or throw lots of them into W.C. and thus jam the whole system. I guess these are those who destroy my posters too. 

My simple gift  mean so much to these Cleaners. All were so over joy to be appreciated for their hard work. If you like this post. You can start one at your nearby Park too. Let’s take ownership of the Park we visit and help keep them clean.

Clean Toilet Project @ Pasir Ris Park

As my every morning routine is to exercise at Pasir Ris Park, I claim ownership of it and thus begin my Clean Toilet Project in Chinese New Year of 2010.

 

 

 

 

 

 

 

These were posted around the public toilets.                                                  

 

 

 

 

 

 

 

 

These were posted around the public toilets.                                    

 

 

 

 

 

 

 

Over the Years, I replace them, Whenever NPark renovated the Toilets. 

These are the acts of the angry Heart- people     

Let us forgive them.

Generally, All Singaporeans are well behaved people and especially the ladies.  I hope this will cause an awareness to All parks users of Singapore and even at any toilets in Singapore. The world consider us 1st class, Lets us live up to this name in our action and thus it will become part of us.

Rejuvenate Yourself Exercise – Body Map or The Nei Jing Tu

In China, Beijing, In this most important Taoist Monastery, The BaiYun Guan – Abbey of the White Clouds. – Chinese has no original religions. The wisdom were discovered and pass down to us, Chinese through the Tong Book – All knowledge Book.  The I-Ching, and the map is an inner Body Map of how our body Qi moves. It is similar to the Yogi practice of Yoga. Tao mean the Way. These are all classified in the Taoist Way

This Abbey has been the center of Quanzhen (Complete Reality); the main Taoist lineage in Northern China. 

Taoist mainly do different forms of meditation for the cultivation of inner peace.  This incorporate a brand of Neidan (Internal Alchemy). They lived long and healthy life.

This is the Nei Jing Tu – the treasure to the Taoist.  Their meditation methods all base on this Map. The body is like a landscape.

The chart highlights the three Cinnabar Fields (Dantian). It distinguish the body inner view of how the energy (qi) move. As the people of that time are mostly uneducated and farmers, the map is created in a drawing that tell fairies tales and the people will understand. I don’t read Chinese much, but I understand, because I also understand these fairies tales through the pictures. e.g. the above picture shows a couple formed by a boy and a girl. This is the ancient way of irrigation. The River Cart, bring the water up into watering the fields. This is the prime factor of why The movement of Pulling the River Cart movement is so effective. You can go google and read about it more. I am simplifying it here for you.  This is the lower Dan Tian. Youth and life are revive when the storage of Qi is warm up. This Lower Dan Tian is the easiest to cultivate.

 At the center of this picture, is the middle Cinnabar Field, Also known as the Heart Nest.  located in the region of the heart and shaped as a spiral. Above it is the Herd Boy; he holds the constellation of the Northern Dipper, a symbol of the Center of the cosmos. According to a famous Chinese story, the Herd Boy can only meet his Weaving Girl, wife,  once a year,( Chinese celebrate this day on 7th day on the 7th moon. ) The pictured below him near the kidneys. The Herd Boy and Weaving Girls are symbols of the alchemical conjunction of Yin and Yang. Meaning – it is not easy to achieve this state of Qi power. Please refer to my Charka posting for deeper understanding. This Indian has these same knowledge too. But name differently. I will confuse you if I do here. 

At the top, is this picture shows the Upper Cinnabar Field,(the 3rd eye).  Located among the mountains above the head. To the left of the mountains starts the Control vessel (dumai), which runs along the back of the body. Below the Control Vessel begins the Function Vessel (renmai), which runs along the front of the body. (Both vessels are represented by five parallel lines.) During the first stage of the Neidan practice, the essence is circulated along the circuit formed by the two vessels by means of breathing. Next to the Function Vessel sits an old man, who is Laozi.(A Chinese Sage). Next to Control Vessel stands a monk with raised arms, who is Bodhidharma, (an Indian Monk who introduce Buddhism to China. Also the Monk who teach the Chinese GongFu). The two dots represent the Sun and Moon.

These, I hope does not confuse you. I am also English educated and it really need some Chinese history knowledge to understand.  Just practice and follow the Coach . Please continue to read my others postings, for deeper understanding.

 

On the Yoga Mat – Calming QiGong- (3rd Movement)

If you can read the Chinese characters it is called ” Ta Yin Sir” (sorry I don’t know the meaning of this name. My guess work tell me it is a “great Yoga” movement: because “Ta” is big or great. Yin meaning Yoga and “Sir” meaning post).  This posting is very good for men longevity. Also for people, hoping for more children to come. It is anti-aging.  The master created this post from a great discovery of anicent  books. It help our endocrine system. Thus the “Fountian of Youth” is in this movement. It have the same benefit for women too. 

Warm Up

Stretch out and open both stretch out leg at 135 degree. Body Balanced upright at sitting position, on “Bottom of the Sea” Chakra, the stretched legs create a balance position. Then fold right leg and sit the “Bottom of the sea Chakra on it. Left hand touch the left toes and right hand rest on the left knee. Start pressing body forward to touch the toes. Do 9X.  Repeat the same movement with your right leg – with right leg stretched out and left leg folded. Breath normally. 

Note: When pressing  the body down to touch the toes, the body must also move to 135 degree facing.  All the position said are the ideal and you will eventually get to do it right.  However, beginners and the half healthy ones should only do or begin with what your body can do, Don’t over stretch yourself and cause injuries to yourself. We usually don’t use all these muscles that we are stretching in this pose. Try as much as possible to pull the big muscles behind your knee. Our body is inter-connected. Most of the movement concentrate on pulling the big muscles behind our knee. It is said that: “When the muscles is pulled and extend 1 ins. your life will extend 10 years of good health.”  So note: Don’t try to short cut this pulling of the muscles. The focus is on the pull, not how far your finger tip can touch your toes. That is not so important as the pulled at the knee muscles.  Which also mean to leave no gap at the knee area to the ground. (Am I too long-winded? Do you understand? if not, ask your trainer to explain further.)

I hope this picture give us a better idea of the benefits of all the stretching.

After the Warm-up : left leg stretch out, right leg folded and bump sit on it. (as warm-up position). Nose breath in, Lift up the Anus, press the breath there, hold the breath at the “Lower Tan Tian” Hold back your chin, consciousness focus at the “Lower Tan Tian” for 21 second, when the command say “Heng Kang” meaning put on “pressing force” at the Dan Tian. This cause the linking of the circular system, as shown in the picture above. While staying at that position for 21 seconds, also mind focus the “brow Chakra” facing the “Lower Dan Tian” .  These are added on movement from the warm up. After that, move body to original position.  Do 3X on Left leg then on right leg. Upon completion, stretch out both leg, shake and relax, before doing the next movement. 

Every holding of the breathe is to allow the blood to flow back to the heart. The pressing and hold force the blood to flow back to the heart. In normal situation, the blood vessel may be slightly block and less blood flow back to the heart, causing the body to become unbalance.

Yoga Mat Calming Qigong – 2nd Movement – Prosperity Pose

The 2nd Movement is called “Chi Sian Sir” – meaning “Prosperity Pose)

– Could this pose bring us the prosperity of health?

Warm-up:

Command: Normal breathing, Sit with leg open and the sole of both feet joined together. Both hands hold on to the toes, Chin up, begin in an up right position, then press the whole upper body down to touch the toes. Do it at less 9X. It is a very relaxing movement

Actual movement:

After Warm-up, Continue the pressing movement. This time add on the “snake” movement on the upper body; Head tilted up as you move the body down, when reaching the base, tilted the head down and the body curve in a “S” to move up. Using the waist and the neck to create movements like the waves at the sea.  Do 9X

On Yoga Mat – Calming QiGong has 7 movements (1st movement) with warm ups

The first movement begin with 6 movements of Warm Up

 

 

 

 

Movement 1st and 2nd:  At a kneeling position,  like that of an animal. Leg same width with shoulder, head level  with eye look straight in front.  press all the toes inward, as you push body backward. Make sure all toes are been press inward. That is, you actually roll your front toes inward. Then repeat it by pressing all the toes outward. 2x of each.

3rd movement is the 1st picture on the left. : At the shown position, lift up the knees. Called the “Hoe Yan Te See”meaning backward lifting of the knees. Then flip it up and down.  Those with knee problems cannot do this movement. As the Trainer at hand to teach you to do half of the movement. Just do at your own standard.

 

 

 

 

 

 

 

 

 

4th Movement – The Sitting Frog – Begin on all four like an animal, push front and backward. Then at a sitting position as shown in the picture, sit up and down. Again Knee problem people are stressed in doing this movement. You can use a knee pad to  cushion the knees.

5th movement – Pressing the gall-blabber and the anus muscles – This movement help bowel movement and digestion. As shown in the picture; open the two legs and join them only at the last two toes area. With hands in position as shown, lift the body up and swing it forward and backward. about 9x.

6th movement – single folding up of leg – As the picture shown; start with left leg straight and right leg fold up. left hand on right toes and right hand press of right knee, pushing the knee up and down. 8X then change to the other side, same 8X. Repeat the whole movement 2x.

 This is the 1st Calming QiGong Movement on the Yoga mat. The name means Yoga body warm up. It  begin with a Warm Up.

Sitting on half lotus, fold up the right leg first. Both hands folded upward in a praying Position, at the back. Sit upright.(It is easier to fold the hands higher, it keep the back straight).   Hah Qi – as you bend forward, hold back you chin, as you breath in, at the same time move upward, 2nd time move forward again and Hah out all the air. As you reach the end of your breath make a loud “Hah” sound, then, hold chin back and breath in, moving to upright position again, then let go the breath out. Repeat 3X.  This warm up empty all bad “Qi” in the body. The loud “Hah” is from the  “lower Tan Tian”, which mean to empty very deeply.  After 3X, stretch out the two legs:  shake to relax before continue the actual “Yoga calming” – 1st movement. 

After the warm-up, change leg to folding left leg into position. All the rest are the same as the warm up  This time, the Qi is press on the “Lower Tan Tian” Consciousness focus on the “Lower Tan Tian” . hold the Qi at the “Lower Tan Tian” for 21 sec. While at that position, the Brow chakra is facing the “Lower Tan Tian”. Repeat the movement 3X.

 

Then stretch out both legs, shake and relax before fold up again, this time change to right leg. 

The command: Hah Qi (breath out, as you slowly more forward, with head looking forward, then at the end of the breath, hold back the chin and breath in, slowly move up.) At upright position, repeat the “Hah Qi” and move forward again, this time at the end of the breath, “hold” the breath at the “Lower Dan Tian”  then “added pressing” inward at the same point, start counting 21 second. After 21 second, move up to original position, hold back the chin and “Hah” out the breath. This is a complete movement. Repeat this complete set of movement 3X at the left leg on half lotus, then repeat 3X of this complete movement on the right leg half-lotus position. (the “Hold” and “Added Pressing” for 21 second is to give  pressure to the arteries to move the blood upward to the heart.  Do it at your own limit. Do not over stress your body. You will improve over the months and years of practicing this QiGong.  As the 2 “Dan Tians” face each other, the energy is intensify.

 

Rejuvenate Yourself Exercise – Calming QiGong on Yoga mat – 4th movement- The Bat

The Bat style –  This is a full whole body stretching.  

Warm Up: Begin with both legs stretch out as wide as possible; With both  feet toes  pointed up. Body position at Up-right, back stright. The stretched legs serve as balance to support the body. Both hands in front for support. Press the body froward, down toward the ground. The tail bone is the hinge point.  This fully stretch, the whole leg’s muscles. Make sure there is no gap at the knee area.  Try as much as possible to flatten the back of the knee to the ground. Push the body forward 10X.  Then fold up the two legs interlock  in half-lotus( or half lotus, or try your very best on this position).  Then rotate the upper body clock-wise 5X and then anti-clockwise 5X. Repeat this complete movement for the 2nd time. Breath normally. Again the tail bone is the hinge point. The rotation is from tail to waistline. Like doing belly dancing seated. 

Actual Movement: Leg position is the same, stretched out and body on upright. Then with both hand inter-lock at shoulder level. At the command of the trainer, “hah” Qi – slowly bend body forward, breath out the breath, return to starting position as you breath in with chin tilt inward. Lift Anus  “Bottom of the sea Chakra” as you breath in again.At the same time, open up both hand, move upward, interlock the hands facing palm to the sky, Then bend body to the front. Hold the breath for 21 seconds. Then back to beginning position. Pictures show some of  the movement’s position.  Repeat complete movement 3X.

Rejuvenate Yourself Exercise – On Yoga Mat – QiGong Warm-up 6 movements – Part 2

Movement 4: The sitting Frog: kneeling position, both feet facing outward (like frog’s feet). Hand position in front, at both side, Like a frog on four leg position, move backward to sit, then forward as in leaping forward to the starting position.  This sitting movement is easier as the movement is forward and backward. supported by the two arms.  Second part is; Slowly move to sit up right position as shown in picture, now move the sitting into up and down, with both hand holding on the ankles of the feet. This could be difficult for newcomer.  It stressed the knee cap area.  So for beginners, you can just focus on the first part of the Exercise. 

Movement 5: Pressing the Gall Bladder and Anus Meridians –  With the last and second last  toes touching, the outer side of the sole joined together, yet heel open.  Both leg open, both hand at both side to support the body, lift up the bump and move forward and backward. Try to move the bump to touch the heel.

The movement is very good for people with bladder control problem, Or passing motion problem. It strengthen the “Bottom of the Sea Chakra” It helps  strengthen the prostate for men.  This posting helps anti-aging. 

Movement 6: Single lotus position for pressing the leg Meridians: Left leg stretch out, with toes at right angle to the ground,( this is to make sure we pull the big back muscles at the knee area. Every one inches of extension on these muscles, will lengthen your life by 10 years.) With left hand holding on the folded right feet, and the right hand on the right knee, start pressing the right knee down ward. 6x. Then fold the left leg to half and  continue the pressing the the right knee 6x. Repeat the same action on the right leg. This is consider a full one round. Repeat the whole movement for the second round. 

This complete the warming up of the whole leg. Preparing the body for deeper calming of the Qi. 

On Yoga Mat – QiGong warm-up consist of 6 movements part 1

During the standing Position of this Qi Gong, we always focus on the two feet in parallel position to one another. The parallel is from the outer feet, thus the feet should appear a little bit face inward.  At this Positon, the toes will automatically, squeeze the ground. This sucking position is call ” Suck the earth energy”.  This is like a tree, stand firmly on the earth. It take roots, to be able to suck the earth. called “dropping into the ground and grow root into the earth” – The is the flowery language of the Chinese. 

On the Yoga Mat Qigong – focus on stretching all the body Meridians and Chakras.  The propose is to warm up the “bottom of the sea wheel” and the “Lower Tan Tian” or the lower Chakra wheel.

 

As you can see from the picture, all our body internal organs are connected to the sole of our feet. Most illness begin here; Not enough of stimulation of the sole and the whole leg in general . As we go along, you will realize for yourself, how badly we treat our 2 leg and 2 feet. This is why the foot wear industry is growing so well. Having a good pair of walking shoes make all the difference. We will gain even more with understanding of Qi Gong Exercise.

We start with 6 warm-up movements:

1st movement:.  Press the Toes forward

2nd movement.  Press the Toes backward – At the position shown, the leg gap is about the shoulder, the Head look forward, thus it is like how a hound dog stand pointed toward the animal just caught by its master.

Both way of pressing, make sure every toes is pressed. To do so, rotate the toes position, each position, press the toes 2x. the completed pressing of forward and backward is 3X.

3rd movement.  Then, sit backward, bump on sole of foot, and flip the knee upward. I begin with a simpler position. I sit on my sole, but do the flipping in that sitting position. I can’t sit backward and flip for quite a few months.  Now, whenever, I knee cap aches, I will have to return to my old position.  Do your best to your best knowledge that your body is able to do. Don’t creak your bone, thus can’t practice anymore.  Use common wisdom to take care of yourself. There is no standard of passing or failing, Just “DO IT” to your best, you body will improve in due course.

After completing first round of pressing toes forward and back forward then flipping of the knee, repeat the second round of the 3 movements.