Tai Ji Quan: an Overview of Its History, Health Benefits, and Cultural Value

Home , Changquan, Chen Changxing, Chen Wangting, Wushu (sport), Yang Jianhou, Yang Luchan

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Journal of Sport and Health Science 3 (2014) 3e8 www.jshs.org.cn Review Tai Ji Quan: An overview of its history, health beneﬁts, and cultural value

Yucheng Guo*, Pixiang Qiu, Taoguang Liu

School of Martial Arts, Shanghai University of Sport, Shanghai 200438, China

Received 4 March 2013; revised 2 October 2013; accepted 18 October 2013

Abstract

Tai Ji Quan is considered to be a part of traditional Chinese Wushu (a martial art) and comprises various styles that have evolved historically from the Chen, Yang, Wǔ,Wu´, and Sun families (schools). Recent simplification of the original classic styles has made Tai Ji Quan easier to adopt in practice. Thus, the traditional legacy of using Tai Ji Quan for self-defense, mindful nurturing of well-being, and fitness enhancement has been expanded to more contemporary applications that focus on promoting physical and mental health, enhancing general well-being, preventing chronic diseases, and being an effective clinical intervention for diverse medical conditions. As the impact of Tai Ji Quan on physical performance and health continues to grow, there is a need to better understand its historical impact and current status. This paper provides an overview of the evolution of Tai Ji Quan in China, its functional utility, and the scientific evidence of its health benefits, as well as how it has been a vehicle for enhancing cultural understanding and exchanging between East and West. Copyright Ó 2014, Shanghai University of Sport. Production and hosting by Elsevier B.V. All rights reserved.

Keywords: Culture; Health; Martial art; Tai Chi; Tai Ji Quan; Wushu

1. Introduction dissemination. Therefore, the purposes of this paper are to describe: (1) the history of Tai Ji Quan, (2) its functional utility, Tai Ji Quan (also known as Tai Chi) has traditionally been (3) common methods of practice, (4) scientific research on its practiced for multiple purposes, including self-defense, mindful health benefits, primarily drawn on research conducted in nurturing of well-being, and fitness enhancement. For hundreds China, and (5) the extent to which Tai Ji Quan has been used as a of years the Chinese have enjoyed many benefits that Tai Ji vehicle for enhancing cultural understanding and exchanging Quan is believed to offer. Today, people of all ages and back- between East and West. grounds from around the world are discovering what the Chi- nese have known for centuries: that long-term sustained practice 2. Historical evolution of Tai Ji Quan of Tai Ji Quan leads to positive changes in physical and mental well-being. As both the popularity and impact of Tai Ji Quan on Tai Ji Quan, under the general umbrella of Chinese Wushu health continue to grow in China and worldwide, there is a need (martial arts),1 has long been believed to have originated in the to update our current understanding of its historical roots, village of Chenjiagou in Wenxian county, Henan province, in multifaceted functional features, scientific research, and broad the late Ming and early Qing dynasties.1e3 Over a history of more than 300 years, the evolution of Tai Ji Quan has led to * Corresponding author. the existence of five classic styles, known as Chen, Yang, Wǔ, E-mail address: [email protected] (Y. Guo) Wu´, and Sun. Peer review under responsibility of Shanghai University of Sport At its birthplace in Chenjiagou, Chen Wangting (1600e1680) has historically been recognized as the first person to create and practice Tai Ji Quan, in a format known as the Chen style.3 With the establishment of Chen style, tradi- Production and hosting by Elsevier tional Tai Ji Quan begins to evolve both within and outside the

Chen family. Chen Changxing (1771e1853) broke his fam- In summary, with its rich history and diversity of styles, Tai ily’s admonitions to keep the art within the family by teaching Ji Quan offers an exercise and/or sport modality that has long Chen style to his talented and hard-working apprentice Yang been thought to promote health, encourage cultural exchange, Luchan (1799e1872) from Yongnian in Hebei province. Yang and help with disease prevention. Since the 1950s, under Luchan later created the Yang style and passed his routine to sponsorship of the Chinese State Physical Culture and Sports two of his sons, Yang Banhou (1837e1892), who developed Commission, further modifications have occurred including the “small frame” of the Yang style, and Yang Jianhou varying the number of movements (24-form, 42-form, 48- (1839e1917). Yang Jianhou’s son, Yang Chengfu form, 88-form).1,8 Of these, the 24-form is the most (1883e1936), introduced Yang style to the public.4 frequently used in public programs and public health promo- Wǔ Yuxiang (1812e1880), who first learned Tai Ji Quan tion. Subsequent development has further simplified the 24- from his fellow villager Yang Luchan, acquired a thorough form routine into 8- and 16-form routines.1 knowledge of Tai Ji Quan theory from master Chen Qingping (1795e1868) and, with assistance from his 3. Functional utility of Tai Ji Quan nephew Li Yishe (1832e1892), combined techniques he learned from both Yang and Chen styles to eventually 3.1. Self-defense develop the Tai Ji Quan theory that led to the formation of his unique Wǔ style.5 With its strong roots in Wushu, Tai Ji Quan is often prac- The fourth of the five main styles is Wu´, which was created ticed as a self-defense program that involves combative ac- by Quan You (1834e1902) and his son Wu´ Jianquan tions such as kicking, striking, subduing, and pushing down. (1870e1942). Quan first learned Tai Ji Quan from Yang These techniques must be skillfully executed through careful Luchan and Yang Banhou. Wu´’s refinement of Yang’s “small movement control and maneuvering rather than through overt frame” approach gave rise to the Wu´ style.6 external physical force. The fifth and most recent style of Tai Ji Quan comes from Sun Lutang (1861e1932), who learned Tai Ji Quan from the 3.2. Fitness-enhancement Wǔ style descendant Hao Weizhen (1849e1920). By inte- grating Xing Yi Quan and Ba Gua Zhang (two other forms of Because Tai Ji Quan involves dynamic actions with Chinese Wushu), Sun Lutang developed his unique Sun style.7 controlled movements and coordination, long-term sus- A schematic summarizing the history and evolution of the five tained practice is believed to improve the function of the classic Tai Ji Quan styles is presented in Fig 1. nervous, cardiovascular, respiratory, and musculoskeletal

Fig. 1. Summary of the evolution of the ﬁve classic Tai Ji Quan styles. An overview of Tai Ji Quan 5 systems, thus enhancing physical ﬁtness, preventing chronic 4. Common methods of Tai Ji Quan practice disease, improving overall quality of life, and increasing longevity. 4.1. Static-stance practice

3.3. Mindful nurturing of well-being Static-stance practice is a fundamental skill for practitioners of Tai Ji Quan. The most common types of static- The foundation of Tai Ji Quan has deep roots in ancient stance practice are Wuji pylon stance (the preparatory form Chinese philosophies of Confucianism and Taoism, which or opening stance of Tai Ji Quan), Chuan-character pylon have been embraced in various cultural practices such as stance, and the palm pylon stance. Practicing the static stances traditional Chinese medicine. The blending of focused phys- not only builds the strength of the legs and hips but also helps ical activity with breathing exercises in Tai Ji Quan has long establish a sound posture and foundation for learning and been thought to nurture the full integration of body, mind, practicing more complicated forms/movements. ethics, and behavior. As Tai Ji Quan involves deliberately executed movements that are slow, continuous, and flowing, it 4.2. Single-form practice results in calmness, the release of stress and tension, and heightened awareness of the body in relation to its environ- The single-form practice is the most basic way of learning ment. Therefore, the sustained practice of Tai Ji Quan is and practicing Tai Ji Quan. For example, Cloud Hand uses the thought to help promote psychological well-being. waist as a pivot and drives the arms for coordination, exercising the torso and shoulder joints. The single-form practice can also be used to alleviate pain and fatigue in specific parts of the body. 3.4. Performance and competition Thus, for individuals who work at a sedentary job, the single- form practice may be a good method for reducing fatigue. Tai Ji Quan has also been used for sporting purposes that often involve elements of theatre and competition. For 4.3. Combination practice example, as a cultural manifestation of Wushu, Tai Ji Quan was performed by a cast of thousands during the opening Combination practice refers to practice of movements ceremony of the 2008 Olympic Games in Beijing. contained within a form. Repetitive practice of the movements With the growth of Tai Ji Quan, standards and classifi- (ward-off, rollback, press, push) involved in the form “Grasp cations have been developed for certifying practitioners in e the Peacock’s Tail” exemplifies this. Combination practice all classic styles.3 7 Similarly, standardized forms have plays an important role in mastering correct actions as well as been created, including the well-known simplified 24-form, developing basic skills for engaging in more complicated and push-hand and sword routines. Tai Ji Quan has been routines (described below). In addition, this practice expands included as a formal event in many local, national, and in- the number muscles and joints involved, thereby extending the ternational tournaments, including the Asian Games, both benefits of improving flexibility, reducing fatigue, and Junior and Open World Wushu Championships, and Jiaozuo enhancing fitness. International Tai Ji Quan Exchange Competition, which provide performance and competition platforms for Tai Ji 4.4. Routine practice Quan practitioners at various levels to share their expertise. Routine practice represents a mainstream training method that 3.5. Communication involves practicing Tai Ji Quan in accordance with its original sequence (e.g., 24 forms). This typically begins with a particular Because Tai Ji Quan is often practiced in groups in public starting form and finishes with a predefined ending form. places such as community centers, parks, and plazas, it offers a unique opportunity for the exchange of ideas, social 4.5. Push-hand practice networking, and developing social and personal relationships among practitioners. Its increasing popularity internationally The push-hand practice is a barehanded training routine has made Tai Ji Quan a resource for promoting cultural ex- performed between two practitioners. Practice of push-hand change and appreciation. can be divided into several forms, including fixed-step push- hand, single-hand push, double-hand push, and moving-step 3.6. Summary push-hand, which requires coordination of the upper and lower limbs. The basics of the push-hand practice are devel- Like Wushu, Tai Ji Quan serves multiple functions, from oped through eight techniques, including warding off, rolling the traditional practice of self-defense to its contemporary uses back, pressing, pushing, plucking (or grasping), splitting, for promoting public health, enhancing quality of life, and elbowing, and leaning. Push-hand practice is often viewed as a facilitating cultural exchange. The multidimensional nature of way of evaluating the extent to which Tai Ji Quan techniques Tai Ji Quan makes it well suited for people from all walks of are performed or have been mastered in accordance with pre- life. specified standards. 6 Y. Guo et al.

4.6. Summary agility and coordination skills, consequently reducing the frequency of falls.26e30 There are multiple practice options involved in Tai Ji Quan, all of which are essential for learning and mastering its fun- 5.5. Bone health damentals. The most common include static-stance, single- form, combination, routine, and push-hand. There is some evidence suggesting that Tai Ji Quan may be an effective, safe, and practical intervention for maintaining bone 5. Research on Tai Ji Quan in China mineral density.9,31 For example, two randomized controlled trials indicated that Tai Ji Quan practice helped retard bone loss in Because Tai Ji Quan involves carefully controlled and early postmenopausal women.32,33 However, at the moment the executed physical movements, it has long been suggested that evidence is inconclusive given the contradictory findings of a 9e11 various health benefits are derived from its practice. separate randomized controlled trial of older adults.34 Despite its long history, evidence of these benefits has been mostly anecdotal. During the last 2 decades, however, an 5.6. Cancer increased effort to clarify the health effects of Tai Ji Quan has been made through scientific studies, including both obser- The health benefits of Tai Ji Quan for patients with cancer vational and experimental research. The following section are unclear, in part due to the lack of research in this area, but provides a brief review of the research evidence drawn pri- promising. For example, a recent pilot randomized controlled marily from studies conducted in China. study19 conducted in Shanghai showed that a 16-week Tai Ji Quan training program for non-small-cell lung cancer patients 5.1. Blood pressure and blood lipids significantly lowered CD55 expression, which has been shown to negatively impact T-cell function.35,36 Additionally Tai Ji Regular practice of Tai Ji Quan has been shown to lower 12,13 Quan training has been found to improve shoulder strength blood pressure, improve lipid metabolism, reduce car- and functional well-being in breast cancer survivors.37 diovascular risk factors in patients with dyslipidemia,14 protect the cardiovascular system, and improve hemodynamic bio- markers of blood viscosity.15 5.7. Mental health

5.2. Immunity A recent review of the literature suggests that Tai Ji Quan may be effective in dealing with negative emotions and psychological disorders such as depression, anxiety, hostility, and Studies of Tai Ji Quan have indicated that it has a positive 38 influence on protecting lymphocytes and enhancing immuno- delusion. For example, in a small-scale randomized controlled regulation of cells thereby improving cellular immune func- trial, Cho reported that a 12-week Tai Ji Quan program reduced tion, especially for middle-aged and older adults.16,17 For depressive symptoms, including somatic and psychological 18 symptoms, related to interpersonal relationships and well-being example, Yeh et al. found that after 12 weeks of training, Tai 39 Ji Quan participants showed a significant increase in the ratio in a sample of older patients with major depression. Tai Ji of T-helper to cytotoxic (CD4:CD8) and regulatory Quan training has also been shown to improve self-esteem and (CD4:CD25) T-cells. A recent pilot study also showed that a psychological components of health-related quality of life among nursing home residents40,41 and to alleviate the negative 16-week Tai Ji Quan intervention significantly attenuated 42 CD55 expression (decay-accelerating factor) among post- psychological impact stemming from natural disasters. surgical non-small-cell lung cancer survivors.19 5.8. Sleep quality 5.3. Cardio-pulmonary function Regular practice of Tai Ji Quan can improve sleep quality. 43 Tai Ji Quan practice, as an aerobic exercise at low to For example, Yang found that Tai Ji Quan practice helped moderate intensity and with long-term duration, has been overcome sleep disorders and shortened the time it took col- found to enhance cardio-pulmonary function in terms of lege students to fall asleep. improved vital capacity, maximum ventilatory capacity, and oxygen consumption.20e23 5.9. Brain health

5.4. Balance control To date, two randomized controlled trials have shown that Tai Ji Quan training can have a positive effect on brain volume Tai Ji Quan has been shown to have a beneficial effect on and cognition in older adults. In one study, Tai Ji Quan balance, or on delaying the decline of balance capacity, in practice resulted in significant increases in brain volume and middle-aged and older adults.24,25 Specifically, studies have improvements in memory and executive function in a sample shown that Tai Ji Quan helps improve vestibular function, of Chinese elders without dementia,44 while a further study static balance, muscular strength, proprioception, physical showed that Tai Ji Quan reduced the risk of developing An overview of Tai Ji Quan 7 dementia while improving memory and executive function in 6.4. Cultural exchange and communication older Chinese adults at risk of cognitive decline.45 Tai Ji Quan has also been used to create cultural exchanges 5.10. Summary among people of different races, religions, and cultures. For example, World Tai Ji Quan Day, held on the last Saturday of There is an increasing amount of empirical evidence April, was first organized in 1999 and is now observed showing that Tai Ji Quan improves health-related outcomes in annually by Tai Ji Quan enthusiasts worldwide. Its aim is to adult populations. promote Tai Ji Quan culture and health. Tai Ji Quan and other forms of Wushu have been used to promote international re- 6. Connecting the world via Tai Ji Quan lationships and friendships. For example, during an event called Chinese Culture Focusing on Africa, Chinese Wushu Since the 1950s, Tai Ji Quan has attracted tremendous interest specialists delivered demonstrations of Tai Ji Quan and Wushu worldwide. This is partly due to efforts made by the Chinese to on trips to South Africa and Liberia. Similarly, in events use Tai Ji Quan as a bridge to connect its culture to the rest of the promoting the theme of “Peace, Friendship, and Health” world, especially the West. Several areas in which Tai Ji Quan has sponsored by the Chinese Wushu Association and the Per- helped bridge the East-West divide are described below. manent Mission of China to the United Nations in 2013, Chinese Wushu artists provided a performance attended by 6.1. Education more than 1600 international guests.46

Various efforts have been made to employ educational in- 6.5. Summary stitutions and cultural centers to promote Tai Ji Quan internationally, including using the Confucius Institute as an outlet Originating in China several hundred years ago, Tai Ji Quan for dissemination. The mission of the Confucius Institute is to has gained international recognition and is now practiced by forge exchanges of language, culture, and research in countries millions of people worldwide for health improvement, per- with different cultural backgrounds. Information gathered formance/competition, and cultural understanding. Dissemi- from the Fourth Confucius Institute Conference in 2009 nation of Tai Ji Quan has narrowed cultural gaps between indicated that, among the 217 Confucius Institutes (and China and the West, and has offered opportunities to connect classrooms) having a presence at the conference, nearly people from different cultural backgrounds to promote health 30% offered Wushu courses, including Tai Ji Quan. By of- and enjoy performances of this ancient art. fering opportunities to learn Tai Ji Quan, these institutes have advanced cultural understanding of traditional China through scholarly exchanges and collaborative research efforts. 7. Conclusion

6.2. Scientiﬁc collaboration From its classic status as a martial art in ancient times to its diverse applications in the modern era, Tai Ji Quan has un- Because of the potential of Tai Ji Quan to enhance various dergone a continual process of evolution, reﬁnement, inte- aspects of health, there has been an increase in cooperation gration, and standardization. With increased recognition of its among research and academic scholars in East and West. A historical value and health-enhancing potential, Tai Ji Quan is recent joint study by international researchers on the connec- making contributions in the areas of performance, biomedical tions between Tai Ji Quan and brain health of older adults in research, and community health promotion through contem- Shanghai, China, is representative of this international collab- porary applications. Tai Ji Quan has clear potential to build on oration.43 Conferences or symposia on Tai Ji Quan have also its existing reputation for optimizing and enriching human provided a platform for exchanging knowledge and expertise health and well-being. among scientists, researchers, and clinicians interested in the applications of Tai Ji Quan in community and clinical practice. Acknowledgments

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