TheraQi: Move Your Way to Happiness and Health
()
About this ebook
Say goodbye to the sweat, strain and boredom of exhausting workouts and discover how easy, energizing, and enjoyable exercise can be.
Inspired by the ancient movement traditions of Russia, China, and Japan, TheraQi presents a sequence of dynamic, flowing joint movements that provide immediate benefit to your comfort and health.
In as
Related to TheraQi
Related ebooks
Secrets of the Internal Martial Arts Rating: 2 out of 5 stars2/5Quantum Philosophy Rating: 0 out of 5 stars0 ratingsHealth, Longevity and the Martial Arts Rating: 0 out of 5 stars0 ratingsMoving Meditation Rating: 0 out of 5 stars0 ratingsMusclegasm: A New Face for Fitness Rating: 0 out of 5 stars0 ratingsHealthy Martial Arts Rating: 0 out of 5 stars0 ratingsT'ai-Chi for Geniuses: A Practice Companion for the Genius in Everyone Rating: 0 out of 5 stars0 ratingsAbdominal Training: Inside and Out Rating: 0 out of 5 stars0 ratingsKindie Kung Fu Rating: 0 out of 5 stars0 ratingsPick Up the Pearl Rating: 0 out of 5 stars0 ratingsHard Breath Mindset. Easy Self Protection Rating: 0 out of 5 stars0 ratingsKickboxing: The Cross, Hook, And Uppercut: From Initiation To Knockout: Kickboxing: From Initiation To Knockout, #2 Rating: 0 out of 5 stars0 ratingsKnife Hand Strike Rating: 0 out of 5 stars0 ratingsThe Internal Force Fitness Guide to: Broomstick Exercises Rating: 0 out of 5 stars0 ratingsWinning Matters: Formidable Fighter, #4 Rating: 0 out of 5 stars0 ratingsThe Energy Arts Rating: 5 out of 5 stars5/5Mordred’s Victory & Other Martial Mutterings Rating: 0 out of 5 stars0 ratingsThe Mental Commandments of Personal Safety with Willie "The Bam" Johnson Rating: 0 out of 5 stars0 ratingsCircle of Magic Rating: 5 out of 5 stars5/5Hard Hitting, Strong Gripping: Formidable Fighter, #3 Rating: 0 out of 5 stars0 ratingsTaking Control: What If You Had the Power to Control Your Destiny? Rating: 0 out of 5 stars0 ratingsAdvanced Diamond Palm Rating: 0 out of 5 stars0 ratingsOne Body, One Life Within Your Control: A Symbiotic Approach to Wellness Rating: 5 out of 5 stars5/5Health & Zen Kung Fu Rating: 0 out of 5 stars0 ratingsPhysical Preparation: Formidable Fighter, #2 Rating: 1 out of 5 stars1/5Martial Arts: The Ultimate Combat System Revealed Rating: 0 out of 5 stars0 ratingsMartial Arts Revealed: Benefits, Problems, and Solutions Rating: 0 out of 5 stars0 ratingsMing Learns the Praying Mantis Kung Fu Technique, Tang Lang Ch'uan Rating: 3 out of 5 stars3/5Leopard's Fist - Eagle's Claw: The Gospel of the Martial Arts Rating: 0 out of 5 stars0 ratingsThe History & Practice of Do-Jung-Ishu: "The Art of Fighting" Rating: 0 out of 5 stars0 ratings
Wellness For You
Summary of Lindsay C. Gibson's Adult Children of Emotionally Immature Parents Rating: 5 out of 5 stars5/5The Lost Book of Simple Herbal Remedies: Discover over 100 herbal Medicine for all kinds of Ailment, Inspired By Dr. Barbara O'Neill Rating: 0 out of 5 stars0 ratingsWhy We Sleep: Unlocking the Power of Sleep and Dreams Rating: 4 out of 5 stars4/5The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life Rating: 4 out of 5 stars4/5The Big Book of 30-Day Challenges: 60 Habit-Forming Programs to Live an Infinitely Better Life Rating: 4 out of 5 stars4/5Feeling Good: The New Mood Therapy Rating: 4 out of 5 stars4/5How Am I Doing?: 40 Conversations to Have with Yourself Rating: 5 out of 5 stars5/5Mating in Captivity: Unlocking Erotic Intelligence Rating: 4 out of 5 stars4/5The Little Book of Hygge: Danish Secrets to Happy Living Rating: 4 out of 5 stars4/5Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body Rating: 4 out of 5 stars4/5Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body Rating: 5 out of 5 stars5/5When the Body Says No Rating: 4 out of 5 stars4/5The 40-Day Sugar Fast: Where Physical Detox Meets Spiritual Transformation Rating: 5 out of 5 stars5/5How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss Rating: 4 out of 5 stars4/5Summary of Anna Lembke's Dopamine Nation Rating: 4 out of 5 stars4/5The Secret Language of Your Body: The Essential Guide to Health and Wellness Rating: 5 out of 5 stars5/5Good Inside: A Guide to Becoming the Parent You Want to Be Rating: 4 out of 5 stars4/5Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar Rating: 5 out of 5 stars5/5Tiny Habits: The Small Changes That Change Everything Rating: 4 out of 5 stars4/5The Emperor of All Maladies: A Biography of Cancer Rating: 5 out of 5 stars5/5The Diabetes Code: Prevent and Reverse Type 2 Diabetes Naturally Rating: 5 out of 5 stars5/5The Liver and Gallbladder Miracle Cleanse: An All-Natural, At-Home Flush to Purify & Rejuvenate Your Body Rating: 0 out of 5 stars0 ratingsOutsmart Your Brain: Why Learning is Hard and How You Can Make It Easy Rating: 4 out of 5 stars4/5The Hormone Cure: Reclaim Balance, Sleep, Sex Drive and Vitality Naturally with the Gottfried Protocol Rating: 4 out of 5 stars4/5
Reviews for TheraQi
0 ratings0 reviews
Book preview
TheraQi - Jason Rockwood
TheraQi
Move Your Way to
Happiness and Health
Jason Rockwood
TheraQi LLC
Copyright © 2017 by Jason Rockwood
All rights reserved. No part of this publication may be reproduced, distributed or transmitted in any form or by any means, without prior written permission from the publisher or author.
Jason Rockwood
TheraQi LLC
123 S.E. 3rd Avenue, Suite 372
Miami, FL 33131
www.theraqi.com
TheraQi is a Trademark of TheraQi LLC
Publisher’s Note: This book is for educational purposes. The publisher and author of this instructional book are not responsible in any manner whatsoever for any adverse effects arising directly or indirectly as a result of the information provided in this book. If not practiced safely and with caution, any workout out can be dangerous to you and to others. It is highly recommended to consult with a professional fitness instructor before beginning training. It is also very important to consult with a physician prior to training due to the intense and strenuous nature of the techniques in this book. Neither Jason Rockwood nor TheraQi LLC shall be liable or responsible for any loss or damage allegedly arising from any information or suggestion in this book.
TheraQi / Jason Rockwood. — 1st ed.
ISBN-13: 978-0692869062 (TheraQi LLC)
ISBN-10: 0692869069
Acknowledgements
I wish to acknowledge all the wonderful friends in my life who have supported me over the years as I’ve worked to bring this book to reality. Thanks to my mother, Sheila, for being my first student. Thank you to Jennifer Iannolo, who validated the difference this workout can make. Thank you to my dear friend Stephen Dolginoff, who was the first person to tell me to write it down,
and wisely counseled me to never let the perfect be the enemy of the good.
Thank you to Kim Kostus, who provided the inspiration and the magic. Thanks to Leslee Drogowitz for her eagle eye. A huge thanks to Gary Montalvo for his design expertise and generosity. I have eternal gratitude to Harvey Helms for blazing a trail for us both. Much love to Kino, who provided the foundation. And finally, a very special thank you to Dev Ramnarine, who makes miracles happen every day both physical and metaphysical.
I love you all.
Jason
To my family and friends.
"WHEN BIRTHING A NEW REALITY,
DANCING WITH CHAOS IS NECESSARY."
-Dev Ramnarine
The Story of TheraQi
What is TheraQi?
Getting Started
1. FIGURE 8
2. STANDING HAMSTRING STRETCH
3. TORSO TWISTS
4. FIGURE 8 WITH ARMS
5. HEAD HULA
6. SHOULDER CIRCLES
7. PUSHES AND PULLS
8. BUTTERFLY PRESS
9. OVERHEAD STRETCH
10. OVERHEAD CHEST HULA
11. HIP HINGE AND HANG
12. WALK-OUTS
13. FLAT FOOT SQUAT
14. DOWNWARD DOG
15. CHEST HULA
16. PELVIS HULA
17. HIP HULA
18. TIP TOE SQUAT
19. DOUBLE HULA
20. OVERHEAD DOUBLE HULA
21. OVERHEAD HIP HULA
22. FINGER STRETCHES
23. FINGER CIRCLES
24. FINGER WAVES
25. FINGER CURLS
26. FINGER EXTENSIONS
27. HAND CIRCLES
28. FOREARM CIRCLES
29. ARM CIRCLES
30. STRAIGHTJACKETS
31. FRONT CRAWL STROKE
32. BACKSTROKE
33. BUTTERFLY STROKE
34. REVERSE BUTTERFLY STROKE
35. SWAN ARMS
36. FOOT CIRCLES
37. LOWER LEG CIRCLES
38. FRONT-FACING LEG CIRCLES
39. REAR-FACING LEG CIRCLES
40. STANDING LEG CURLS
41. LEG SWINGS
42. STANDING DONKEY KICKS
43. PAW BACK
44. LION FACE
45. EYE CIRCLES
46. HULA SQUAT
47. TWISTING LUNGE
48. SIT & RISE
49. HANDSTANDING
50. BACKBENDING
Becoming a TheraQi Instructor
ABOUT THE AUTHOR
The Story of TheraQi
How this book and method came to life.
I have a confession. I don’t like working out. I never did. I always hated it. Lifting weights hurt my body and made me sore. Running was exhausting and hard on my knees. Aerobics made me short of breath. Yoga hurt like hell and was beyond boring. I was convinced that I would never have a good body or be physically fit.
Then, in 2003, I spent a year living in Moscow, Russia. Through a strange turn of events, I became friends with a group of men who worked for the Russian Secret Service. These guys were tough. They had beautiful, sculpted, strong bodies and could perform unimaginable feats of strength. When I asked them their secret to staying fit, they explained (in their heavy Russian accent) that to have a strong body, you must do one of two things: lift the weights, or do the movements.
Do the movements?
I asked. What did that mean? It sounded intriguing. Any alternative to lifting weights sounded good to me!
My Russian friends then started teaching me their method for exercising: a series of innocuous (and even silly-looking) movements that proved to be deceptively simple but powerful. The movements looked easy, and could be, but could also become quite challenging when performed intentionally and repeatedly. Some of the movements reminded me of ballet, another Russian method which I had previously studied. And while the movements were dynamic, rather than static poses, the feeling of stretching and opening the body reminded me a little of yoga.
What I found was that these movements were fiercely effective at strengthening and toning my body. Best of all, they were fun. They felt good. When I was finished working out, I had more energy than when I began. I felt oddly relaxed and energized at the same time. And over time, I lost weight, gained muscle, and improved my fitness on nearly every metric possible.
When I returned to the US, I began doing research and discovered that the training I received was called Systema. Systema is a little-known Russian martial art based on traditional Russian and Cossack sword-fighting and dancing techniques. Cossack dancing, much like Brazilian Capoeira or Hawaiian Hula dancing, is a form of martial art training. Warriors in these different cultures were chosen based on their ability to dance. Under Communism, Stalin refined the Systema fighting method for use by the KGB and other elite fighters, while prohibiting anyone outside the military to study the method. After the fall of the Soviet Union, the practice of Systema began to leak out in a trickle. Today, knowledge of Systema is limited to only a few martial arts specialists in Russia, and remains little-known outside of that country.
I want to make clear I’m not a martial artist. Not at all. Systema is a technique for fighting, and I wasn’t interested in that. I was interested in the way it supported my health and wellbeing. The philosophy behind Systema was very Eastern in its mindset. It was holistic, mental as well as physical, and designed to stimulate health. The term system
in Systema refers to how the method stimulates and strengthens the 11 systems of bodily health: cardiovascular, pulmonary, reproductive, endocrine, skin, muscle, skeletal, lymphatic, digestive, urinary, and nervous systems. Over time, I found myself experiencing a range of mental and physical improvements that traditional exercise had never provided me. I was fascinated by the benefits I experienced from these movements and decided to find out more.
I began to research related fields about joint movement, and began to make more sense of what I was doing, and why it worked the miracles I experienced.
I stumbled upon a movement approach called neurodynamics
, a combination of overlapping but related areas in osteopathy/chiropractics, physical therapy, and injury rehabilitation. This psychosocial approach to the body and how it moves merges joint movements with intense mental focus to produce higher levels of bodily control and function. It gets very geeky and academic, but proponents argue that it helps with rehabilitating injuries, reducing pain, and giving athletes higher levels of physical performance. Many of the exercises, or dynamic joint mobilizations
are movements that were familiar to me as part of my Russian training. One neurodynamic training company had a name, Z-Health
, that was even based on a Russian word meaning health: Z’darovyeh.
It seemed like neurodynamic joint mobilizations were the Western academic equivalent of my Eastern martial art tradition.
At the same time I was doing this research, I began spending time on the Caribbean island of St. Barts. It was the first time in my life I actively took up swimming. I went to the beach at least once if not twice a day. I felt amazing. Swimming is truly a magical form of exercise. If only everyone had access to the beach!
When I came back to New York City, it became impractical to swim every day. How, I asked myself, could I keep the benefits of swimming without needing the water? I realized that the joint movements I was practicing all these years from Systema were very similar to swimming, and I began to formulate a sequence of movements I could practice every day, a sequence that would leave me feeling as energized and refreshed as if I had gone for a swim in the ocean.
I loved the workout I was developing and I wanted to share it. Trying to explain it to people turned out to be a struggle. Swimming on land?
Russian what?
Neuro-who?
Their confusion was understandable. I wasn’t even certain how to describe it. Was it cardio, or strength training? (Both, but neither.) Was it yoga? (No, but kind of.) Was it dance? (Not really, but sort of.)
Despite the confusion about what it was, I was crystal clear about the benefits it provided. People who did my workout spoke of decreased pain, increased mobility, and overall improvement in well-being—the same benefits predicted by the physiologists writing about neurodynamics.
Then in 2014, over 10 years since I had first started developing this program, I traveled to Hong Kong. As I wandered the streets of Kowloon, I saw many older Chinese people doing workouts in the streets, workouts that looked surprisingly similar to my Russian-inspired routine. I found out they were practicing QiGong. QiGong literally means life energy cultivation
and is a practice of aligning body, breath, and mind for health, meditation, and martial arts training. This was the closest thing I had found to describing my workout: a practice using gentle, energy stimulating movements to produce health, clarity, and fitness.
Qi is an important concept present in many Eastern movement traditions. The Japanese have Ki
(like in Aikido or Reiki), the Chinese have Qi
(like in QiGong), and the yoga tradition has prana
. Western fitness traditions completely leave this concept out, perhaps because it is not scientifically proven to exist. Nevertheless, I believe that Qi, or bio-energy
, is the source of why these Eastern movement methods are such powerful contributors to health and happiness. Qi-based exercises are both energizing and relaxing at