TAI CHI
Improved stress reduction, balance, agility for all
The ancient art of tai chi uses gentle flowing movements to reduce the stress of today's busy lifestyles and improve health. Find out how to get started.
By Mayo Clinic staff
The graceful images of people gliding through dance-like poses as they practice tai chi (TIE-chee) are compelling. Simply watching them is relaxing. Tai chi, in fact, is often described as "meditation in motion" because it promotes serenity through gentle movements — connecting the mind and body.
Originally developed in China as a form of self-defense, tai chi is a graceful form of exercise that has existed for some 2,000 years. Practiced regularly, tai chi can help you reduce stress and enjoy other health benefits.
Understanding tai chi
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Tai chi: Pictures showing several tai chi postures Tai chi movements
Tai chi, sometimes called tai chi chuan, is a noncompetitive, self-paced system of gentle physical exercise and stretching. To do tai chi, you perform a series of postures or movements in a slow, graceful manner. Each posture flows into the next without pausing.
Anyone, regardless of age or physical ability, can practice tai chi. It doesn't take physical prowess. Rather, tai chi emphasizes technique over strength.
Tai chi is used to:
* Reduce stress
* Increase flexibility
* Improve muscle strength and definition
* Increase energy, stamina and agility
* Increase feelings of well-being
Tai chi has more than 100 possible movements and positions. You can find several that you like and stick with those, or explore the full range. The intensity of tai chi varies somewhat depending on the form or style practiced. Some forms of tai chi are more fast-paced than others, for instance. However, most forms are gentle and suitable for everyone. And they all include rhythmic patterns of movement that are coordinated with breathing.
Although tai chi is generally safe, consider talking with your doctor before starting a new program. This is particularly important if you have any problems with your joints, spine or heart.
Stress reduction and other benefits of tai chi
Like other practices that bring mind and body together, tai chi can reduce stress. During tai chi, you focus on movement and breathing. This combination creates a state of relaxation and calm. Stress, anxiety and tension should melt away as you focus on the present, and the effects may last well after you stop your tai chi session.
Tai chi may also help your overall health, although it's not a substitute for traditional medical care. Tai chi is generally safe for people of all ages and levels of fitness. Older adults may especially find tai chi appealing because the movements are low impact and put minimal stress on muscles and joints. Tai chi may also be helpful if you have arthritis or are recovering from an injury.
Despite its ancient history, tai chi has been studied scientifically only in recent years. And that research is suggesting that tai chi may offer numerous other benefits beyond stress reduction, including:
* Reducing anxiety and depression
* Improving balance and coordination
* Reducing the number of falls
* Improving sleep quality, such as staying asleep longer at night and feeling more alert during the day
* Slowing bone loss in women after menopause
* Lowering blood pressure
* Improving cardiovascular fitness
* Relieving chronic pain
* Improving everyday physical functioning
http://www.mayoclinic.com/health/tai-chi/SA00087
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as the slow motion routines that groups of people practice together every morning in parks around the world, particularly in China.
Definition
T'ai chi is a Chinese exercise system that uses slow, smooth body movements to achieve a state of relaxation of both body and mind.
Description
Developed originally in China as a self-defense strategy, or martial art, t'ai chi—the "supreme ultimate fist"—is practiced in modern times primarily as a gentle exercise technique. Described as "meditation in motion," t'ai chi consists of a standing person performing a series of postures or bodily movements in a slow and graceful manner, with each movement flowing without pause to the next. According to Chinese legend, the technique was created by a Taoist monk who was inspired as he watched a crane and a snake do battle. Impressed by the snake's ability to subtly and swiftly avoid the bird's thrusts, he devised a series of self-defense techniques that do not involve meeting the opponent's force with force, but rather stress evading the blow; causing the opponent's own momentum to work against him.
T'ai chi is an ancient form of exercise, about 2,000 years old, that at one point had over 100 separate movements or postures. In current practice, there are two popular versions, of 18 and 37 movements respectively. The fact that in China 10 million people practice some type of t'ai chi daily suggests that it is one of the most popular forms of exercise in the world. In the United States, t'ai chi is learned in classes in which students (or "players," as they are called in China) wear loose, comfortable clothing and either go barefoot or wear only socks or soft shoes on the feet. In China, t'ai chi is almost always practiced outdoors at dawn, and ideally near trees. Unlike other martial arts, t'ai chi is not competitive. Classes usually begin with a few minutes of standing meditation to calm the mind and gather energy. Following warm-up exercises, students are taught the basics of a particular form or posture. Learning forms is not easy, and it takes some time to master what looks like a simple position. Properly done postures are done in a relaxed, artful, and linked way, with the circular and rhythmic movements of one position flowing seamlessly into the next.
While strict attention to body position is critical, proper breathing is considered to be equally important. Just as movements are slow and continuous and without strain, breathing should be effortless yet deep. Finally, both mental and physical balance is considered essential to t'ai chi. The experienced practitioner of t'ai chi maintains perfect body balance throughout the exercise series. Altogether, the five essential qualities of t'ai chi are:
* Slowness. To develop awareness.
* Lightness. To make movements flow.
* Balance. To prevent body strain.
* Calmness. To maintain continuity.
* Clarity. To focus the mind.
T'ai chi has both physical and mental benefits. If done regularly, it improves muscle tone, flexibility, balance, and
coordination. Many older people find that it boosts their energy, stamina, and agility, sharpens their reflexes, and gives an overall sense of well-being. The calming and meditative aspects of t'ai chi allow many to experience its ability to relieve stress. Some claim t'ai chi to be a healing therapy, and it is often used to support other treatments for chronic conditions; arthritis and digestive disorders are just two examples. Like yoga, t'ai chi has several different styles to suit the individual. Also, it can eventually be done daily by oneself, and ultimately becomes a very personal endeavor. Most Westerners find it best to practice t'ai chi in the same place and at the same time of day, and those who enjoy it most are those who are not seeking major, dramatic breakthroughs, but rather who can take pleasure in small gains that accumulate over a long period of time.
— Leonard C. Bruno, PhD
http://www.answers.com/topic/tai-chi-chuan
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Tai Chi For Arthritis, Back Pain, and Other Chronic Pain Conditions
If you want to exercise but have limited mobility due to your pain condition, this could be the answer.
Jumping around at an aerobics class may not be an option if you have back pain, arthritis, or other condition that hurts when you move. Tai Chi is one exercise that is suitable, particularly for those with joint, neck or back pain.
It seems an ideal exercise for those with back pain as the movements are so gentle yet develop a strong core muscle group.
Research confirms what the Chinese have known for centuries, that regular practice has many health benefits. Those who practice it say it makes them feel wonderful.
Why Practice Tai Chi?
A good reason to practice tai chi is because its fun and makes you feel good. But here are some more detailed reasons. It has been shown that regular practice of Tai Chi produces these benefits.
* Increased flexibility - particularly in the often forgotten spine. Maintenance of flexibility in spinal joints is very important.
* Full range of motion in some joints
* Increased strength, particularly of the leg muscles
* Many people have reduced pain - particularly noticed in shoulders, back, legs and knees
* Increased vitality, energy and life
* Enhanced coordination, and improved fine motor skills.
Tai Chi has been found by many practitioners to provide pain relief, and research backs this up. This ancient Chinese exercise, called tai chi or QiGong, is also helpful for anyone who is dealing with stress, anxiety, depression, high blood pressure, sleep problems, and many other physical, emotional, or mental challenges. Practicing these movements is very calming.
Research Shows The Benefits of Tai Chi
Just look at all the good things Tai Chi can do for you:
Improves Balance
According to a review in The Harvard Health Letter - July, 1997, tai chi... reduces stress hormones, reduces risk of falling (the leading cause of death by injury in older folks), and improves balance.
An Atlanta study of 200 people in their 70's found that 15 weeks of tai chi training cut their risk of falling nearly in half, and reduced their blood pressure as well.
Our balance naturally declines as we get older. Did you know that for the over 70s it is falling due to deteriorating balance that is the prime cause of loss of independence? So its really vital to do all you can to maintain your balance before you lose it, and Tai Chi can help with that.
Slows Ageing
Other studies on Tai Chi have shown it to have a role in slowing the aging process. ie it may keep you young for longer.
Safe Exercise For Arthritis Sufferers
Tai Chi is a safe alternative exercise for people suffering from rheumatoid arthritis (Kirstens et al. in The American Journal of Physical Medical Rehabilitation 1991)
Improves Cardio Vascular Health
A 1992 Australian study of 96 practitioners found that tai chi had the same effects on heart rate, blood pressure, and stress hormones as brisk walking.
Improves Breathing Problems
A John Hopkins publication (1999) "Deep breathing may improve fitness levels in people with chronic heart failure. Yoga-derived breathing training (as practiced in tai chi) may increase oxygen levels and ease breathing difficulties."
Stress Relief
Consumer Report Feb. 2000. "A routine that combines moderate exercise with meditation techniques, such as a concentration on breathing, may give a two for one reward for stress relief. Tai Chi and yoga are gentle, slow exercises that promote balance, flexibility, stretching and mental calm."
May Protect Against Shingles
a study published in October 2003 researchers at the University of California, Los Angeles reported that integrative exercise programs such as tai chi can have a direct, positive effect on the immune system in older adults and could help ward off outbreaks of shingles.
So How about getting a Tai Chi DVD or finding a Tai Chi class and starting your tai chi exercise as soon as possible? Its fun too!
http://www.chronic-pain-haven.com/tai-chi.html
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tai chi benefits
Brought up in the 'no pain -no gain era' we couldn't see where the tai chi benefits would come from - it all looked and felt easy.
Sure, the classes were relaxing and we always felt refreshed when finished but health benefits?....
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As we learned more about the people in the classes we attended we discovered that they had all experienced some tai chi benefits ranging from recovery of muscle control after surgery to promoting recovery from cancer operations.
Others experienced less startling tai chi benefits - they were simply able to walk more easily had more stamina and generally enjoyed their lives more.
We wondered how on earth something so slow and graceful that seemed to involve little effort as tai chi could have that effect.
And one of the first things we learned about tai chi was that a lot of it was really Qi Gong - and that the benefits of tai chi are attributed to Traditional Chinese medicine or Western body mechanics.
The good news is that you can believe either explanation - you get the tai chi benefits either way.
How do tai chi and Qi Gong Exercises work?
* How does slow and easy tai chi and Qi Gong have any effect?
* What are the benefits of practising tai chi?
How does slow and easy tai chi and Qi Gong have any effect?
From the Traditional Chinese Medicine point of view tai chi and Qi Gong are used to promote personal energy for self healing and wellbeing.
The tai chi model is based on the premise that there is a bio energy system in the body. The bio energy or Qi gets carried round the body in energy channels called meridians - a bit like the way the veins carry blood around the body.
There are 12 main meridians and 8 secondary meridians carrying Qi throughout the body and through the major organs. Interrupted, weak or blocked flow of Qi causes illness.
tai chi and Qi Gong work because the muscle movements in the exercises are designed to stimulate the flow of Qi through the body and the major organs. When Qi flows smoothly people are well.
Other tai chi and Qi Gong exercises involve the cultivation or growth and storage of Qi leading to longer life, better health and faster recovery from accidents.
From the Qi perspective all health conditions - even the most serious can be treated and improved with Qi Gong.
The tai chi forms provide the same kind of stimulation for the meridian systems.
A western perspective might focus on the purely mechanical effects of tai chi practice.
The emphasis on correct body posture and spinal alignment while practicing tai chi releases tension and pressure caused by slumping - improved posture improves the digestive system and removes stress from the back.
Moving weight from leg to leg is common to many tai chi exercises, as is extending and lifting the arms, legs and hands. All these different tai chi moves have one thing in common, they vary the load on joint surfaces increasing the flow of natural lubricant and nutrients into the joint, meaning that they move more easily and freely.
The flowing movements of a typical tai chi routine disguise the incredibly high number of joint rotations that are being used. The neck will move from side to side, palms will turn over, elbows and shoulders will rotate all increasing flexibility and range of motion of the joints.
At the same time the muscles, ligaments and tendons that protect and support the joints are being strengthened which keeps them mobile and healthy. All this while you are simply enjoying doing your tai chi exercises.
As a preventative measure regular practice of tai chi will mean that you will be less likely to become stiff and in pain due to the onset of things like lumbago, arthritis and sciatica.
And then there's the psychological benefits gained by the unique mind body link in tai chi exercises. As you direct your mind to focus on the moves you will find that you have screened out all the distractions. What an incredible benefit from tai chi - peace of mind.
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What are the benefits of practising tai chi?
Immediate benefits from practicing tai chi tend to be a clearer and more relaxed mind - and this can happen on day 1.
Clinical studies in the US report improved balance and peace of mind after only 8 weeks of a very simple set of movements taken from a variety of tai chi styles.
Other, less expected, benefits of tai chi include improved working of internal organs, better breathing and finding it easier to sleep at night.
People report more strength, stamina and suppleness as a direct result of doing their tai chi.
Our fitness for life section has more in depth details.
And for others tai chi benefits come in the form of reduced stress, and an improved ability to deal with difficult situations.
http://www.everyday-taichi.com/tai-chi-benefits.html#b41
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Tai Chi for Arthritis was created from Sun and Yang styles to ease the pressure on joints and encourage mobility.
tai chi styles
tai chi styles contents
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introduction:
One of the biggest difficulties for newcomers to tai chi is that there seems to be a lot of different tai chi styles and forms.And its true there are a lot of choices to be made.
The main differences between the different taiji styles are in the speed and pace of performance and the way the body holds the poses in terms of posture and intent.
The oldest tai chi chuan styles are Chen style with coiling moves and fast transitions in speed between slow and very fast together with stamping moves and explosive releases of power and Yang style with evenly paced flowing moves.
Yang style is probably the most common style in the west followed by Chen style - based on the sheer number of people taking classes and buying training videos of the st.
We'd just like to mention that we have yet to meet any group of 4 or more tai chi folk - also called players - that totally agree on what defines a style - whether the modern versions are real styles or not.
You're just going to have to make your own mind up. tai chi, tai chi, tai chi chuan, taiji - so good they named it more than twice ......
Family styles
Family styles were once the sole property of a single family who only taught the style to people in the family household - no outsiders were usually involved.
At some point the Chen family taught their style to an outsider called Yang who eventually left the Chen household to return home where he modified the style he had been taught and created the yang style.
Nowadays when people refer to the family style they tend to mean the original or classic style as practiced by the first families.
There are five major styles of Taijiquan, each named after the Chinese family that teaches it:
- Chen style - 陈式
- Yang style - 杨式
- Sun style - 孙式
- Wu Hao style of Wu Yu-hsiang - 武式
- Wu style of Wu Ch'uan-yü and Wu Chien-ch'uan - 吴式
Variations
You also find variations from the family style where individual taiji masters or experts modify the form for specific purposes.
Probably the clearest example of this is Cheng Man-ching who created the 37 short form from the Yang family style.
Even today to can find lots of variations of the main tai chi styles that are not so common - where individual masters have changed the form to save, time or space or even to emphasise particular healing or martial outcomes.
modern styles:
As well as the traditional tai chi styles modern styles are being created all the time. Often they are created from a single traditional style or sometimes elements from several styles are blended together.
Again there are a variety of reasons for creating the form Compact Tai Chi was created for people with access to a limited amount of floor space.
Tai Chi for Arthritis was created from Sun and Yang styles to ease the pressure on joints and encourage mobility.
We've only tried a few 'modern' forms and we have no hesitation in recommending both of them.
Dr Keith Jeffery's Easy tai chi™- it comes on dvd - great fun and we love it. If you want to see for yourself go to
We've also tried ChiFusion™ Level 1 which is an online course teaching all the fundamental tai chi principles weight shifting, balance and rooting through a qigong form called the eight Brocades (also called the 8 Treasures). Al offers a free mini course to let you see what it is all about so you have nothing to loose If you want to see what this looks like go to Sign up for free sample lessons
competition styles
The first competition style was created by Chinese Sports Committee wushu teachers in 1956 by simplifying and modifying the traditional yang form. The new form was called the simplified 24 form .
This standardize version enabled competition and judging rules to be created.
In 1976 the Combined 48 Forms that were created by simplifying and combining some features of the classical forms from Chen, Yang, Wu, and Sun styles.
The Chinese Sports Committee went on to develop sets to represent the four major tai chi styles as well as combined forms.
Videos of the main styles
http://www.everyday-taichi.com/tai-chi-styles.html-----------------------------------------------------------------------------------------
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