Phoenix Tai Chi.Pdf

Home , Chen Changxing, Daoyin, Sun Lutang, Wu Jianquan, Zhang Sanfeng

Table of Contents

What is Tai Chi ...... 1

T’ai Chi Ch’ua...... 2

The Practice of Tai Chi ...... 3

Tai Chi By the Numbers ...... 4

History of Tai Chi ...... 5

Schools of Tai Chi ...... 9

Chen ...... 9

Yang ...... 10

Wu (Hao) ...... 10

Wu...... 11

Sun ...... 11

How Tai Chi Works: 3 Components ...... 12

Movement ...... 12

Meditation ...... 13

Deep Breathing ...... 14

Health Benefits Of Tai Chi ...... 15

Heart Disease ...... 16

Arthritis ...... 17

Breast Cancer ...... 17

Pakiso’s Disease ...... 18

Fibromyalgia ...... 18

Respiratory Conditions ...... 19

Hypertension/Stress ...... 19

Stroke ...... 20

Shingles ...... 20

Depression And Anxiety ...... 21

Sleep Disorders ...... 22

Healthier Aging ...... 22

Memory ...... 23

Brain Health ...... 23

A Better Self And Quality Of Life ...... 24

Scientific Evidence...... 27

Tai Chi And Obesity ...... 28

Physical Functioning And Tai Chi ...... 29

Quality Of Life Outcomes ...... 29

Tai Chi For Mind Wellness ...... 31

24 Form Tai Chi Chuan Postures ...... 32

How To Do Tai Chi ...... 33

Basic Guideliness ...... 33

The Meditation Element ...... 34

The Breathing Element ...... 35

How To Begin With Tai Chi ...... 38

Where To Find Tai Chi Classes ...... 38

How Many Sessions ...... 38

What To Wear To Class ...... 39

What To Expect In Class ...... 39

Final Thoughts ...... 40

Disclaimer: Just as with any physical exercise, if you plan to practice Tai Chi, it is important to consult with a qualified medical professional in order to ensure it is safe.

WHAT IS TAI CHI

Tai Chi is a form of Chinese martial arts that is widely practiced around the world. In the modern use of the term, Tai Chi is referred to as a specific type of meditative movement that is used for health and wellness and is often compared to yoga.

While yoga focuses on holding postures for extended periods of time and achieving a peaceful state of mind, Tai Chi is more rhythmic in its movement, a sort of slow and fluid dance-like exercise that and aims to calm the mind and remove stress.

Mind Body Exercise

Tai Chi is a form of mind body exercise that uses a combination of techniques that promotes an introspective and meditative approach to physical and mental fitness. Like all forms of mind body exercise, Tai Chi uses a combination of breathing patterns along with a mindful focus and pre-choreographed movements with specific intended outcomes.

The strong mental focus and awareness integrated into Tai Chi supports both mental and physical health, something not typically found with other forms of exercise, like running, cycling, or weight lifting, which are not inherently meditative.

Tai Chi taslates to gad ultiate ad falls ito the Wudag ategory of Chinese martial arts, which applies the arts with internal power. The other category of Chinese martial arts is “haoli Kug Fu ofte efeed to as Kug Fu, hih fouses o eteal deelopet, namely, muscle building and cardiovascular fitness.

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The practice of Tai Chi promotes both mental and physical health, and being a low impact workout appeals to all ages and fitness levels.

T’AI CHI CH’UAN

T’ai Chi Ch’ua also ko as Tai Chi Chuan) is the original form of Tai Chi, as first developed and practiced by the Chiese. It taslates to gad ultiate oig o oudless fist. Tai Chi Chuan is based in Confucian and Taoist philosophy, fusing Ying and Yang together.

Ying represents female, internal, stillness, water, and moon, while Yang represents male, external, movement, fire, and sun.

Tai Chi Chuan, as originally developed, intends to blend Ying and Yang through meditative movement for internal awareness.

Tai Chi studios around the world may slightly differ in practice, focusing more on mental power or martial arts or blending the two as originally designed. To ensure that your Tai Chi goals are obtained, research the studio that you are interested in to learn about its teachings and practices before you start.

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THE PRACTICE OF TAI CHI

The traditional practice of Tai Chi Chuan incorporates five elements:

 Taolu  Neigong  Qigong  Tuishou  Sanshou

Taolu combines a number of predetermined movements into a set of continuous movements. This is an important aspect of martial arts, preparing you for combat.

Neigong is a set of Chinese meditation, breathing and spiritual disciplines, often associated with Daois. It deelops iteal, soft stle skills. Qigong efes to oe’s life eeg ad seeks to balance and cultivate energy by aligning body, mind, and breath.

Tuishou, ofte alled pushig hads, ioles taiig outies etee to people. It teahes you to yield to and redirect force rather than resisting force with force.

Lastly, sanshou is a full-contact self-defense practice combining kickboxing with wrestling and takedos. You o’t eessail lea these fie eleets duig otepoa Tai Chi lessons, ut ou’ll likel lea a oe siplified esio that oies editatio, eathig tehiues and martial arts to create a slow, fluid form of Tai Chi intended for health and wellness.

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TAI CHI BY THE NUMBERS

The popularity of Tai Chi grew rapidly in the 20th century, when practitioners heavily promoted the health benefits of the art. Medical studies supported it as an alternative exercise with numerous mental and physical health benefits, helping the practice to spread.

The National Center for Complementary and Alternative Medicine states that 2.3 million to 3 million people practice Tai Chi in the United States alone. Worldwide the number is around 250 million. In China, you will typically see people practicing Tai Chi in parks on a regular basis.

Tai Chi is also one of the most popular forms of martial arts, along with Karate and Tae Kwon Do.

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HISTORY OF TAI CHI

The Taoist monk Zhang Sanfeng is believed to have founded Tai Chi Chuan, although many scholars debate whether he was simply a legend or an actual person. Scholars even debate the time period of his life. Some believe that he lived and founded Tai Chi in the 12th century (when Neo-Confucian principles spread among intellectuals), others say the 16th century, but the most popular consensus is that he was born around 1391 and died around 1459.

Legend has it that Sanfeng had a vision of a snake battling a crane. The movements of the snake ad ae, eadig ad outeig oe aothe, led hi to deelop the Thitee Moeets, hih ae oposed of eight postues ad fie attitudes.

The eight postures include:

1. Pull 2. Push 3. Ward-off 4. Split 5. Press 6. Rollback 7. Shoulder strike 8. Elbow strike

The five attitudes include:

1. Retreat 2. Advance 3. Central equilibrium 4. Look right 5. Gaze left

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Many people claim that Zhang Sanfeng was fictionally created to tie Tai Chi to a historical figure and give credibility to the practice today. Others insist that he was a real person. Since the evidence does not exist to confirm or deny the theory, this controversy is likely to continue for ages to come.

The Coiig of the Te Tai Chi Chua

Scholars say that Wang Zongyue was the student of Zhang Sanfeng, although there is little-to-no verifiable evidence of his existence. Zongyue elaoated o “afeg’s Thitee Moeets combining them into a series of continuous movements, which is the foundation of Tai Chi, as we know it today. Zongyue is said to be the author of Salt Shop Manuals, one of the classics of Tai Chi, which is the first piece of literature to efeee the te Tai Chi Chua.

Wang Zongyue had a student named Chiang Fa who is believed to have delivered the practice to the Chen village in the province of Henan, where the Chen family adopted the art and helped spread the practice for many generations.

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The Chen Family

Chen Wanting, who lived from 1580 to 1660, was a General during the Ming Dynasty and the first person to be historically tied to Tai Chi through verified evidence.

When the Ming Dynasty fell, Wanting retired from the military and settled at home, becoming an avid practitioner of Tai Chi Chuan. Many believe that the art originated from him, that he used his military experience and his study of Chinese martial arts to develop the practice.

Regardless of who originated it, Wanting developed the patie ito fie salle seies of oeets, a Log Fist outie ith 8 oeets ad a Cao Fist outie.

From Chen Wanting, the art was adopted by future Chen generations, most notably Chen Youheng, Chen Changxing and Chen Youben. Chen Changxing is the most well-known because he was the first to teach the art to someone outside of the family, namely, Yang Luchan. Legend has it that Yang Luchan was an experienced and successful martial artist who challenged a member of the Chen family to a fight and was sorely defeated. After fervently training for a year and challenging the same Chen family member to a fight, he once again lost.

Yang tried multiple times to gain admittance to the Chen family school but they rejected him as a outside. Deteied to lea the Che fail’s seet fightig stle, Yag Luha supposedl swallowed hot coals in order to become a mute. He then pretended to be a servant and snuck ito the illage, hee he oseed, ad seetl patied, the Che’s fightig stle fo eas. Che Chagig uoeed Yag Luha’s teahe, ut istead of killig hi, took o Luha as his student. He saw an opportunity to revive the art, which his family members did not embrace

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as eagerly as previous generations. After becoming the victor in the Chen family tournament, the Chen family then allowed Yang Luchan to spread Tai Chi to other areas. He taught the art in Beijing, from where it took off and spread more publicly and eventually globally.

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SCHOOLS OF TAI CHI

Each of the five traditional schools of Tai Chi taught a slightly different style of the art, rooted in the unique styles of the Yang, Chen, Wu (Hao), Wu, and Sun families. These five families, also known as schools, influenced the various forms of Tai Chi, as we know it today and they all stem from the Chen family.

CHEN

The earliest verified traces of Tai Chi link back to Chen Wanting, as discussed in the previous section. He integrated various elements of Chinese philosophy into it, including Ying-Yang principles, Tui Na (techniques to receive and expel energy) and Daoyin techniques (to guide your energy).

These techniques were part of Traditional Chinese Medicine, which date back many years. Chen Wanting also included boxing styles from various martial arts practices into his version of Tai Chi.

As Chen Village leader, Chen Wanting made sure, to pass along this Chen-style Tai Chi to future family generations, and it became a great characteristic of the Chen family. When the Qing Dynasty began to decline and a Republican government emerged in China, Chen-style Tai Chi became widely popularized and spread internationally.

In 1981, the Chinese government openly supported the practice and helped to support the building of martial arts schools. This helped to further promote the practice and has led to a growth of Chen-style Tai Chi schools in Western countries today.

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YANG

Chen Changxing was the first to teach Tai Chi to someone outside of the family, Yang Luchan. However, Chen Changxing slightly modified the art, creating two routines that became known as Small Frame and Big Frame, also known as First Form and Second Form (popularly called Cannon Fist). These routines led to the development of Yang-style Tai Chi, the most popular of the five schools today.

During the late 19th etu, Yag Luha’s fail spead Yag-style Tai Chi throughout the entire Qing Empire. Its practice continued to grow, particularly after the Qing dynasty fell and people began seeking improved methods of traditional Chinese theories. Yang Chengfu standardized the family style, which people all over the world practice today.

WU (HAO)

Wu Yu-hsiang was a student of Yang Luchan (the original founder of Yang-style Tai Chi), who is credited with the development of Wu (Hao)-style Tai Chi.

Wu Yu-hsiang taught the art to his nephew Li l-yu, who taught it to Hao Wei-chen, who taught it to Hao Yueh-ru. In an attempt to teach Tai Chi to larger beginner-level classes, Hao Yueh-ru modified the routines by reducing the number of snap kicks and jumps and incorporating salle, sutle oeets. This is h the ae Hao is iopoated ithi the ae of Wu (Hao)-style Tai Chi.

Compared with the other styles, Wu (Hao)-style Tai Chi more heavily emphasizes an internal (meditative) focus as well as balance techniques and slower movements. While this style grew in

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the 1920s under Hao Yueh-ru, it is not as popular today. Only a few Chinese practitioners still teach it.

Wu Quaou as a studet of Yag Luha, ad the eae a loal folloe of Yag Luha’s oldest son Yang Banhou. Wu Quanyou taught the art to his son Wu Jianquan, who made slight changes to it and widely taught it among family. In 1935, Wu Jianquan founded the Jianquan Tai Chi Chuan Association in Shanghai.

From there, the practice spread widely to Beijing and other parts of China, as well as the Western world. It incorporates pushing hands movements and weapons training.

Wu-style Tai Chi is the second most popular form of Tai Chi practiced today, after the Yang-style.

SUN

Sun Lutang learned Wu (Hao)-style Tai Chi from Hao Wei-chen, the primary student of Li l-yu, who was the nephew of the founder of Wu (Hao)-style Tai Chi, Wu Yu-hsiang. Sun Lutang was already a known expert in other forms of martial arts and went on to study other Tai Chi theories and techniques from other scholars and practitioners.

His expansive knowledge and skills led to the development of Sun-style Tai Chi, a practice with unique foot movements that emphasizes continuous, flowing movements and circular hand gestures.

Sun Lutang passed on the practice to his Children, who passed it to their Children and still teach it today in Beijing. It is considered the fourth most popular style out of the five schools.

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HOW TAI CHI WORKS: 3 COMPONENTS

The purpose of Tai Chi is to balance the body, mind, and spirit. This enhances both your emotional and physical well-being. You achieve this balance by enabling your qi, or life energy, to adequately flow.

Three primary techniques or components of Tai Chi enable you to do this:

 Movement  Meditation  Deep Breathing

MOVEMENT

The movements of Tai Chi strengthen your muscles and bones and improve flexibility and balance. For those who have coordination problems, Tai Chi will help to improve coordination.

The practice is low impact, meaning that you do not experience excessive force on the joints. Rather, you are building strength and stamina through gentle, slow movements.

You will use all joints and groups of muscles, which contributes to a well-rounded, full body workout.

Duig lass, ou ill ofte hea tuk ou tail oe ude. This is eat to flatte ou ak and align your spine, but many people often thrust their pelvis too far forward, creating an inward arch of the spine. Alternatively, people who slouch create an outward arch. This step

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proves difficult for many, so it is important to practice this technique diligently and remain patient as you learn.

Many of the movements in Tai Chi mimic nature, and the beings found in it as reflected by the names of the forms, for example Grasp The Birds Tail or Wave Hands Like Clouds. It is believed that by being one with nature, the practitioner can gain a unity with the universe, and become one with it, leading to a unique state of meditation and a heightened sense of enlightenment.

While going through the movements of Tai Chi, the focus is to align body, mind, and spirit. This is easier said than done. It starts with focusing on how the mind controls each movement of the body and how the spirit flows through the body in the process, from the top of the head to the tips of the fingers and toes.

MEDITATION

The energy generated and directed by your body through movement in turn generates the energy within your mind. If the qi within your body is agitated, then your mind will also be agitated. If the qi in your body is calm and balanced, then your mind will be calm as well. Meditation can be used to channel energy.

There are two purposes for meditation in Tai Chi:

 To Relax The Nerves  To Obtain Enlightenment

These two very different purposes require different skills.

Beginner and intermediate-level Tai Chi students should seek to master the skills for relaxing the nerves. This involves calming and centering the mind. Allow your Tai Chi instructor to guide you through the meditative process as you build such skills.

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More advanced Tai Chi students should work towards enlightenment. This goes much deeper than simply calming the energy in your mind and body. It involves achieving an awareness that permeates into your everyday life and sense of self.

DEEP BREATHING

Deep breathing enables you to release toxins from your body while inhaling fresh air and releasing stress. The capacity of your lungs will grow and your blood circulation will improve, heightening alertness.

This is another method for focusing your mind as well as cleansing your spirit. Your instructor should guide you through deep breathing exercises during class, in which ou ope ad lose ouself though movement, breathing in and out with the movement.

To truly master the technique, you should also practice daily at home. You can find Tai Chi deep breathing exercises online, as well as videos demonstrating how to do it.

The deep breathing element of tai Chi promotes the health of and regulates the respiratory system that helps to treat various respiratory ailments, including asthma, bronchitis, and emphysema.

By practicing deep breathing in conjunction with meditation and physical movement, you learn to master the flow of your qi (internal energy).

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HEALTH BENEFITS OF TAI CHI

Tai Chi offers a wide variety of health benefits and is both a preventive and a complementary therapy for a wide range of conditions. In fact, many people are drawn to Tai Chi for this very reason. From arthritis to depression to heart failure, Tai Chi improves many physical and mental disorders and diseases.

Some people who have made a full recovery attribute the success solely to Tai Chi! Many believe that Tai Chi holds incredible healing powers, and studies prove that the regular practice of Tai Chi improves health.

Tai Chi is also an excellent practice for general wellness, both mental and physical and so it makes an ideal complement to a well-rounded fitness routine and a healthy lifestyle.

General Tai Chi Health Benefits

 Low impact exercise ideal for all ages and fitness levels

 Improves general wellness and wellbeing  Alleviates stress, calms the mind and balances mind, body and spirit

 The calm mind aspect does not stop at the practice, as practitioners benefit from its effect in their everyday lives by being able to let things go, being better ale to ope ith life’s halleges ad enjoy a more positive thought process

 Improves bone health, muscle strength, coordination, flexibility and general physical condition

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 Many clinical studies have shown that Tai Chi improves balance and hand eye coordination in elderly people so they are less prone to falls that can cause serious injuries

 Eases chronic pain and improves joint health in conditions such as fibromyalgia and arthritis

 Improves sleep and helps insomnia  Tai Chi stimulates the abdomen to aid digestion and relieve constipation and gastrointestinal conditions

 Tai Chi benefits the immune system, and central nervous system making it beneficial for those who have a chronic illness, viral infections, anxiety, depression and conditions caused by stress

HEART DISEASE

You need an adequate supply of oxygen and blood for a healthy heart. Tai Chi boosts both. As you move and exercise, you intake more oxygen. You also increase blood flow, which empowers your heart.

According to a study conducted by National Taiwan University in 2008, 53 people who were at risk for heart disease engaged in a year of Tai Chi. They demonstrated improved levels of C- reactive protein (a protein linked to cardiovascular disease), cholesterol, insulin, and triglycerides. They also had lower blood pressure, a key contributing factor to heart disease and premature death from heart attack. The control group showed no signs of improvement in health.

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ARTHRITIS

Specialists insist that strengthening exercises are the best method for combating arthritis. Arthritis is a disease affecting the joints that causes significant pain. Strengthening exercises, such as those practiced in Tai Chi, make muscles stronger.

With stronger muscles, the force on the affected joints is reduced and thus the joints become less painful.

A study conducted by Tufts University in 2008 involved 40 people who had severe knee osteoarthritis. They practiced Tai Chi two times a week for an hour each time for 12 consistent weeks. They reported less pain, more physical function and improved mood compared to those who performed standard stretching exercises.

BREAST CANCER

This one may come as a surprise. While Tai Chi is not proven to directly affect the existence of breast cancer in the body, it is proven to enhance the functional capacity of women with breast cancer. In other words, physical capability, day-to-day living, and overall quality of life were shown to improve.

The University of Rochester monitored female breast cancer patients who practiced Tai Chi for 12 weeks. The results showed that the oe’s phsial apabilities and quality of life improved, including their levels of physical strength, flexibility, and aerobic ability, while such capabilities actually declined in the control group that only engaged in talk therapy.

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PARKIN“ON’“ DI“EA“E

People with Parkiso’s disease experience a degeneration of the nervous system. This causes their hands to shake, their movements to be slow and their walking to be difficult. However, a study conducted by Washington University involving 33 people with mild to severe Parkiso’s disease found that after 20 Tai Chi classes, subjects had better balance, walking capabilities, and overall health.

Tai Chi builds muscle through strength exercises, which helps with walking and movement, and it specifically targets balance and flexibility, which helps Pakiso’s disease patiets egai stailit.

FIBROMYALGIA

Fibromyalgia causes chronic widespread pain in the body, especially at identified pressure points. It can also cause stiff joints, sleep problems, and tiredness. Fibromyalgia victims often report anxiety and depression as well. Experts believe that the condition is caused by various neurobiological, genetic, and psychological factors.

Tai Chi helps to combat fibromyalgia by improving physical function and reducing symptoms. Specifically, Tai Chi strengthens muscles, which eases pain at pressure points and reduces the amount of force felt at the joints.

The cardiovascular aspect of Tai Chi helps to improve sleep patterns and fitness, while the meditative aspect helps to promote mental wellness.

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RESPIRATORY CONDITIONS

According to the University of Maryland Medical Center, the deep breathing element of tai Chi helps support healthy functioning of the respiratory system, which helps to treat various respiratory conditions, bronchitis, asthma, and emphysema.

HYPERTENSION/STRESS

It is no secret that stress often exists when your blood pressure is high (a condition also known as hypertension). The meditative aspect of Tai Chi combined with the physical movements, help to create a calming effect on the mind and body, which lowers blood pressure and stress.

A 1996 study divided 126 post-heart attack subjects into three groups: Tai Chi, aerobic exercise and a non-exercise support group. Subjects in the Tai Chi class demonstrated significantly lower blood pressure and higher cardiovascular fitness than those in both the aerobic exercise and non-exercise support groups.

In addition, 80% of the original members of the Tai Chi group continued going to group until the end of the study, compared to only 10% of the non-exercise support group. This indicates that subjects were aware of the benefits that Tai Chi was having on their health and felt favorably about attending the classes.

The benefits of lower stress levels are numerous. The stress response (fight or flight) in the body and the subsequent release of stress hormones is a risk factor for various medical complications ad oditios, iludig, depessio ad aiet, headahes, oesit, Alzheie’s disease, heat disease and insomnia. Being in a state of constant chronic stress can lead to serious health risks.

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Tai Chi elicits the opposite of a stress response in the body, known as the relaxation response, which results in a calm mind, body, and spirit. Interestingly, with regular practice Tai Chi practitioners are able to carry that calmness with them in everyday life, and so chronic stress becomes much less of a hazard to their health. They are better able to cope with life, let things go easier and enjoy a positive attitude, all of which results in stress having a much less impact on their health and their quality of life.

STROKE

Tai Chi provides many benefits for people who have experienced stroke, as well as for those who are at high risk for stroke. Stroke often occurs due to inefficient blood flow in the brain, which is mainly caused by high blood pressure.

Tai Chi is proven to reduce high blood pressure, thus having a direct impact in reducing the chance of stroke.

People who have already been a victim of stroke usually have problems moving or feeling on one side of their body. Tai Chi helps them to regain strength and feeling. It is more effective than yoga or other therapies due to the emphasis that Tai Chi places on movement and balance, compared to other programs that are more still and meditative in nature.

SHINGLES

This one may also come as a surprise, but a study showed that Tai Chi boosts immunity against shingles. The virus that causes Chickenpox is the same one that causes shingles, and research indicates that Tai Chi boosts the iue sste’s eatio to the aiella zoste ius. This is the same virus that the varicella vaccine targets, the vaccine against Chickenpox. Thus, Tai Chi helps improve immunity for both Chickenpox and shingles, all in one!

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DEPRESSION AND ANXIETY

For many people, mental health is a bigger concern than all of the physical health concerns previously mentioned. Losing your memory, experiencing anxiety and/or depression, or battling other mental disorders can be detrimental, scary and can ruin a life.

The National Institute of Mental Health reports that 16 million people in the United States had at least one major depressive episode in 2012. This translates to 6.9% of the population. The World Health Organization (WHO) reports that 350 million people suffer from depression worldwide, and that it is a leading cause of disability.

The National Alliance on Mental Health reports that 18.1% of US adults experience some type of anxiety disorder, including Post Traumatic Stress Disorder, Obsessive Compulsive Disorder, and phobias. This does not include the everyday anxiety many feel because of stress reactions in the body triggered by stressful lifestyles.

The unique feature of Tai Chi, compared to other wellness programs, is that it effectively combines physical, mental, and breathing exercises for a more complete approach to alleviating depression and anxiety.

Most people assume that the meditation aspect of Tai Chi is what helps conquer depression, anxiety, and other mental issues, but in truth, it is the combination of physical, mental, and breathing techniques. These three components help to align the mind, body and spirit, which in

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turn helps fight mental illness. Many people use Tai Chi as an effective alternative therapy for depression and anxiety.

SLEEP DISORDERS

Sleep problems occur for a wide variety of reasons, from an inability to get comfortable to breathing/airway problems to physical discomforts such as unrelaxed muscles, high heart rate, stress, and mood. Poor habits are also known to cause sleep problems, such as irregular sleep times and drinking caffeine late in the day.

The Oregon Research Institute found that Tai Chi helps to improve the length and quality of sleep. By helping to ease physical discomforts, improve breathing and airflow, and promote healthier habits, Tai Chi will help you sleep soundly at night.

HEALTHIER AGING

Healthier aging is possible for anyone who takes care throughout life and makes healthy lifestyle choices and Tai Chi is certainly one of those.

One study published in Cell Transplantation looked at the benefits of Tai Chi when it comes to the aging process. The study looked at levels of CD34 cells, which are key to the aging process and how Tai Chi would affect those.

Study subjects were all healthy men and women under the age of 25 because younger people renew CD34 cells better than others do. The subjects were divided into three groups, one did Tai Chi, the other did aerobic activity such as walking and the last group did not exercise at all.

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Study results showed that the group that participated in Tai Chi had a much greater number of rejuvenating CD34 cells than those who were in the other two groups. This means that they could offset cellular death and decline that comes with the aging process.

Researchers made it clear that CD34 cell count in the old is just one piece of the puzzle in the aging process, but the results were very encouraging and more studies are needed to look at Tai Chi’s effets o the aging process.

MEMORY

Can Tai Chi support memory health as we age? One study showed it does.

A group of Chinese researchers evaluated elderly people as to how they performed on memory tests. Those subjects who participated in Tai Chi at least three times per week for eight months did better than those who did not.

The stud foud that sigifiat diffeee eisted i eo soes ad the ai’s ailit to memorize between the Tai Chi participants and other subjects.

BRAIN HEALTH

Tai Chi has been shown in studies to cause changes in the brain, which build cognitive functions and keep the brain young. Human beings experience a loss in grey matter as they age. Grey matter is the conductor of brain activity that carries the electrical signals of our thoughts to different sections of the brain. One study showed that those who practiced Tai Chi were able to increase grey matter in the brain by up to 40% with extended and consistent practice.

Tai Chi also increases cortical wall density, which is associated with decreased cognitive decline, faster decision making, improved ability to focus and better memory. Tai Chi also helps to build neuroplasticity that helps the brain build new connections based on daily experiences and reorganize current connections. The practice of Tai Chi exercises mental muscles and builds

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attention, memory skills, and proprioception, which strengthens your ability to manage daily stressors.

This type of improvement in brain health helps to prevent cyclical negative thoughts, so instead of worrying about the past, present or future outcomes, Tai Chi practitioners benefit from being able to move on to the next thought and address stressful situations in a forward thinking fashion.

A BETTER SELF AND QUALITY OF LIFE

In addition to the physical and mental benefits discussed, Tai Chi has many other benefits that are unique to this type of meditative practice. The building of self-esteem and self-confidence are two of the added side effects of regularly practicing Tai Chi.

Through Tai Chi, you become more in tune with yourself and your spirit. You learn about your physical capabilities and limitations, and with regular practice, you gain enlightenment. This provides you with a better understanding of the world and your role within it.

Merriam-Webster defines enlightenment as the state of haing knoledge or understanding. Buddhists and Hindus define it as a final spiritual state absent of suffering or desire.

The core element of any spiritual practice is that it offers a unique method of self-discovery that yields a realization of the greater whole.

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Through Tai Chi, practitioners gain a refined sense of awareness of the body that is not matched by any other form of meditative practice. The combination of shifting the weight, breath, and inward focus develops a state of awareness that cannot be achieved through a sitting practice.

The awareness of the body that is so prevalent in Tai Chi brings an incredible awareness of the universe and the practitioner as an integral and natural part of it.

The specific movements in Tai Chi choreography mimic nature, including the swaying of the trees, a cat crawling through the grass, clouds slowly drifting in the sky or a bird soaring high above. Consider just a few of the names of the movements in Tai Chi Chuan, White Crane Spreads Its Wings, Part The Horses Main, or Wave Hands like Clouds.

This practical application of our connection to the universe brings a higher level of consciousness and enlightenment that allows you to function as and actually become a profound part of it.

As Tai Chi nurtures silence in the mind, it creates calm in the body. This type of centered balance makes the trials and tribulations we experience in life less distressing to the mind, promotes positive energy, and allows us to have more enriching relationships with ourselves, the universe and other people.

The Spine Connection

Being in an upright position supports physical health, as well as that of the mind, and spirit.

Tai Chi is by nature a spiritual practice that centers on being in an upright position with a straight spinal cord during the practice. In fact, one of the key elements of the practice is learning to keep a proper posture through each of the movements. The reason for this is that both spiritual and physical benefits stem from a spinal cord that is naturally straight.

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The energy channels and charkas that allow energy to move through the body run along the spinal column, when the spine is straight those chakras become activated allowing qi (energy) to flow unrestricted through the body. This free flowing energy not only supports meditation, it also ensures spinal column health, which contains the central nervous system that regulates internal organs and many functions in the body.

Taditioal Chiese Mediie aitais that dis-ease ous he the i eeg is blocked and since Tai Chi is based on upright movement, it allows the qi to travel freely through the body, yielding a wide variety of health benefits.

Spirituality

Tai Chi has many spiritual applications and integrates many elements of our lives into the practice. Through the flowing movements, stillness of the mind and meditation it provides all the necessary elements to evolve into spirituality that can serve and support the overall quality of life.

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SCIENTIFIC EVIDENCE

Tai Chi is increasing in popularity in the Western world, after having crossed the Pacific Ocean where it originated in traditional Chinese medicine. Because it has centuries of success behind it, many people take it for granted that it works to improve health. However, scientists in the Western world prefer to do research studies in order to show the advantages or disadvantages of a particular health-related treatment. Fortunately, modern science has investigated the benefits of Tai Chi by performing studies that can show whether Tai Chi is helpful for those who have various medical ailments.

The Scientific Review

A comprehensive research review (Roger Jahnke et al) published on the National Center for Biotechnology Information website looked at the advantages of Tai Chi in managing several medical conditions, including arthritis, hypertension, heart disease, certain cancers, balance, and flexibility, immunity, and stroke rehabilitation.

The review article looked at the results of 158 articles that all looked at the benefits of Tai Chi when it comes to physiological and psychological health. When the worst studies were weeded out of the review process, a total of 6410 individuals were included among 77 remaining studies. Most studies compared Tai Chi or Qigong as they related to health and used the lack of doing any type of energy-related healing as a control factor.

Some of the participants were healthy while others suffered from some of the typical things Tai Chi is noted to help—namely arthritis, heart disease, osteoporosis, depression and fibromyalgia.

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Study Findings On Tai Chi And Health

The findings were remarkable.

For example, because Tai Chi was able to exercise the individual without putting stress on the joints, it was found to decrease joint pain and improve bone density, thus diminishing the risk of fracture after a fall.

Many studies regarding Tai Chi and cardiovascular health showed a decreased incidence of heart and lung problems in patients who practiced Tai Chi as opposed to sedentary people.

Blood pressure improvement was noted in these studies and participants of Tai Chi had lower heart rates. The various biomarkers of heart healthiness were found to be better in those who practiced Tai Chi. The benefits of Tai Chi seemed to be more preventative for heart disease than it was for treating already established disease. This fits with the Traditional Chinese Medicine models of prevention verses treating disease that has already occurred.

TAI CHI AND OBESITY

Tai Chi was found to reduce the body mass index, which is a measure of how obese a person is. Because Tai Chi involves moderate exercise, it is likely that it works by burning excess calories and by keeping the metabolic rate up, which also burns calories, even at rest.

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PHYSICAL FUNCTIONING AND TAI CHI

Tai Chi was able to improve several measures of physical functioning, especially in the elderly. Patients had better grip strength, walked better, and tested better on measures of physical endurance, strength, and fine motor movements.

Again, people improved to a greater degree when they were healthy when compared to those individuals who already had multiple medical problems. Things like falls and poor balance were markedly improved in those people who were at risk for falls.

QUALITY OF LIFE OUTCOMES

Researchers looked to see whether Tai Chi improved quality of life among healthy people as well as people who had physical ailments.

 Adults who practiced Tai Chi felt more confidence in trying out new behaviors and were less fearful of falling.

 People practicing Tai Chi did not suffer as much pain from fibromyalgia and therefore felt a better quality of life.

 Stress was lessened in people who practiced Tai Chi.

 Psychologically, people who practiced Tai Chi were able to have a lesser degree of depression, phobias, anxiety and showed a better self-esteem.

 Profiles on overall psychological health, which directly relates to quality of life, were much improved in those who were allowed to practice Tai Chi over simple stretching exercises or no treatment at all.

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Overall, after many research studies, it was shown that Tai Chi helped those with balance and fall risks, psychological problems, bone density, quality of life and immune function. For these reasons alone, Tai Chi may be a good exercise for anyone looking to improve their health.

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TAI CHI FOR MIND WELLNESS

Many people refer to Tai Chi as editatio i otio. Tai Chi uniquely balances meditative practices with physical movement to approach health comprehensively.

Regarding mind wellness, Tai Chi seeks to bring peace to the mind and spirit by aligning them with the body. The Chinese believed that all dis-ease occurs due to an imbalance of Ying and Yang, internal and external life forces. By bringing the mind, body, and spirit into harmony, both physical and mental illnesses could be cured.

This is the foundation of ancient Chinese medicine. Studies today also show the physical and mental benefits of Tai Chi from a scientific perspective.

How Tai Chi Improves Mind Wellness

The definition of meditation helps to explain how it affects the mind. Meditatio is the poess of otollig your consciousness so that thinking ceases, both in words and pictures. This instills a calm within your mind and spirit that lowers blood pressure and removes the effects of stress, mainly because it elicits the relaxation response in the body.

High blood pressure is linked to a number of mental problems, including anxiety, depression, dementia, ad ee Alzheie’s disease. It also auses stoke ad othe oditions that can lead to mental problems. Tai Chi helps keep blood pressure low, which is good for anyone, not just those struggling with high blood pressure.

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24 FORM TAI CHI CHUAN POSTURES

Simplified 24 Form Tai Chi Chuan is toda’s ost popula esion that you will typically find in local parks, community centers, and studios. It includes 24 specific postures as shown below.

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HOW TO DO TAI CHI

It is very difficult to illustrate how to do Tai Chi in a book. It is a practice that is best learned through live instruction or video. It takes practice to really master its intricate details and principles and to properly integrate its three main components of movement, meditation, and breath.

BASIC GUIDELINESS

Here are some general guidelines when learning Tai Chi.

1. Warm up: As with any exercise, it is important to do a proper warm up. The warm up prepares the body for movement but it also prepares the mind, which is of special importance when doing Tai Chi because the intent of the mind leads the movements of the body. The main warm up exercises for Tai Chi include:

 Shaking Arms  Shaking Body  Swing Arms from Side to Side

2. Training the mind: Training the mind is of the main elements of Tai Chi Chuan. The first posture is intended to prepare the mind for physical movement. Before the actual routine begins, the mind should be calm and steady, thoughts focusing inward and eyes looking forward. The goal is a complete state of calm and relaxation, brought on by releasing all tension, stress, and worries from the body and mind.

3. Fluid movement: The main Tai Chi routine movements should be performed slowly, and without stopping. The movements flow from one into the next in sequence as they are perfectly choreographed to do so. Imagine water flowing through a river, it never stops, or jerks. It maintains its speed and flows continuously.

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2. Move against resistance: In order to reach your inner force or qi, it helps to imagine that you are moving against resistance, like pushing through water with your hands in a swimming pool.

3. Weight transference: Weight transference through each move should be carefully monitored in order to improve coordination and mobility. Remain aware of each step as you transfer your weight from one move into the other.

4. Form and posture: Remain conscious of your posture so that it remains correct and in a straight line as you move your feet one pose to the next. It is very important to maintain proper body alignment through every move. Maintain a straight line through the bending movements and learn not to curve the back. This is a skill that takes practice, as in everyday life people rarely maintain a proper posture through their activities, like the typical curving of the back when bending down to pick up something from the floor. In Tai Chi, this is of utmost importance, as form is critical for best results.

5. Silence: Avoid distractions and focus on each movement and allow your joints to naturally stretch from one move to the other.

THE MEDITATION ELEMENT

The first thing to understand is that the practice of Tai Chi itself is a form of meditation. Through gentle, slow movements, and an inward focus you meditate as you move, technique is critical to reach an optimal meditative state.

 Center yourself by breathing properly. Stand with your feet shoulder-width apart and put your hand on your abdomen just below your naval. Breathe solely through your nose, slowly, from your abdomen. If you cannot feel your abdomen moving, press in slowly with your hand until you do.

 Relax and concentrate on all body parts simultaneously. Once your breathing feels normal, concentrate on relaxing your feet, ankles, calves, all the way up to the top of your head. This lets go of all tension, including the tension that you did not even realize was there.

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 Plant your root. Rooting yourself is a standard technique of Tai Chi. Imagine roots growing from the soles of your feet so that you become part of the ground. Your legs do not become stiff; in fact, your limbs may sway. This technique helps you to stay balanced and centered.

 Begin forming positions. In general, contemporary Tai Chi styles either use small frame or large frame movements. Choose positions that interest you by browsing various styles and positions online (many websites offer pictures) or by experiencing them with an instructor.

Once you become familiar with Tai Chi, you will begin forming sets of movements according to your preferred style (or chosen instructor). As you transition from one position to another and fully engage in Tai Chi, remember to keep yourself centered, relaxed, and rooted.

This will enable you to fully embrace the meditative aspect of Tai Chi and you will learn to align your mind, body, and spirit. In doing so, you will enjoy all of the mental and spiritual benefits of Tai Chi, including building a strong mind. This will help you to prevent mental illnesses as well as combat any existing mental issues.

THE BREATHING ELEMENT

Breathing is an integral part of Tai Chi. The purpose of it is to store and deliver energy, which correlates with Tai Chi’s delieate fous o iteal eeg.

The movements that you engage in through Tai Chi will prompt you to draw in, store, and deliver eeg i a alteatig fashio. Ma efe to this as opeig ad losig.

When your body opens, it pulls in energy, storing it. When it closes, the energy releases. Think of it like drawing in an arrow and then shooting it.

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Differences in Breathing Techniques

Tai Chi instructors differ in their beliefs of how to integrate breathing into the practice. Some think that the breathing should be deliberate and specific. For example, in each segment of a particular movement, you would breathe either in or out, quickly or slowly. You use the same breathing patterns each time you perform that specific movement.

Other instructors believe that this method is too restricting. They think that this causes you to place too much attention on breathing to the point that you are distracted from other important components and cannot easily improve in your overall form.

However, it is important to note that everyone responds differently. Some people have weaker lung capacity or prefer different speeds to their movements, which would make breathing patterns challenging. Practice different breathing techniques to determine what suits you, and aim to incorporate those into your Tai Chi sessions. You can find a variety of breathing styles and exercises online, in both video and word formats.

How To Improve Your Breathing Technique

As you inhale, imagine yourself drawing in qi, or life energy (oxygen). This is the energy you store in your body. As you exhale, you are delivering energy into your movement.

The movements of Tai Chi alternate between opening and closing, which mimics the way in which you are to breathe and control the flow of energy.

As your hands separate and pull apart, this is an opening movement. In Sun-style Tai Chi, one particular opening and closing movement is when you place your hands at the front of your

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chest. You open them and breathe in, drawing in and storing qi. As you turn your hands back together, you breathe out, delivering the energy.

In Yang-style Tai Chi, the Single Whip movement works a little differently. Towards the end of the Single Whip movement, as you open your hands outward, this is a closing movement, where you are delivering qi. Alternatively, the up and down movements of Tai Chi are relatively straightforward – when you move your arms up, you are breathing in and storing qi, and when you move them down, you are breathing out and delivering qi. This also applies to standing up and bending down.

These breathing techniques work in coordination with the physical motions and meditative exercises. The three components of Tai Chi – movement, meditation, and deep breathing – work simultaneously and enhance one another.

As you learn to perfect these three components, you will be able to control the flow of qi to align your mind, body, and spirit. If you are ever in doubt about when to breathe or how to breathe, relax and let go of the control over your breathing.

Do not force your breath and especially do not hold your breath, as this will disturb the flow of your energy. Through natural breathing, your breath will likely correct itself in tandem with your movements.

You can always consult your instructor when in doubt. Remember, practice makes perfect. Set up a regular routine for Tai Chi, and you will be on your way to a healthier mind, body, and spirit.

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HOW TO BEGIN WITH TAI CHI

It is important to learn Tai Chi with visual instruction in order to learn to do it correctly and reap all the great health benefits it provides. As with any exercise program, it is important to check with your doctor before starting Tai Chi.

WHERE TO FIND TAI CHI CLASSES

Tai Chi classes can be found at martial arts studios, health clubs, gyms, and smaller studios that offer specific types of classes like Yoga. Many community and senior centers also offer Tai Chi. Sometimes you can even find classes in many parks across the cities of the United States. Another option is to hire a personal instructor.

The American Tai Chi and Qigong Association (ATCQA) at www.americantaiChi.org/index.asp is the body that governs Tai Chi instructors and offers a certification program. The ATCQU also provides a code of ethics. There are various levels of certification from practitioner to instructor, and each comes with its own set of requirements for hours of study and practice, and continuing education to maintain qualifications.

DVD

There are various Tai Chi DVDs to learn the practice at home, look for those that are presented by highly trained practitioners.

HOW MANY SESSIONS

Many practitioners recommend taking at least one class per week and practicing Tai Chi for about 15 - 20 minutes two times per day at home in order to master the forms and achieve lasting results.

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WHAT TO WEAR TO CLASS

Wear clothing that will allow your move freely.

WHAT TO EXPECT IN CLASS

A typical Tai Chi class will last about an hour. It usually starts with a 10-minute warm-up that is designed to prep the body for exercise, center the mind, steady, and focus breathing and awaken your inner qi. The main Tai Chi routine will follow with at least 20 movements, typically 24 and can last anywhere between 35 to 30 minutes. The class will end with a 5 to 10 cool down. Because Tai Chi instructors conduct their classes differently, some may also offer meditation and relaxation exercises.

You should strive to go on a weekly basis and practice daily at home in order to truly master Tai Chi.

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FINAL THOUGHTS

Tai Chi is considered a form of meditative movement with a wide reach in support of mental, emotional, and physical health. The fact that it is low impact makes it incredibly accessible to people of all ages and fitness levels.

It is also an exercise that can be incorporated into any fitness regimen, and can only enhance a regular aerobic and strength training workout schedule in support of a well-rounded fitness program that heals mind, body and spirit.

Tai Chi and its parent practice Qigong have both been found to be excellent mind-body exercises, that incorporate physical movement with meditation and breath to help with the flow of movement and its meditative aspect.

Tai Chi is believed to help the body by enhancing the amount and flow of qi energy, which is the life foe eeg that flos thoughout ou od alog highas o eidias i the ski of the body.

Tai Chi is backed by thousands of years of tradition and modern scientific research to heal, support wellness, and unite mind, body, and spirit.

If you are looking to improve your overall health and wellness or possibly to heal or help the symptoms of an existing condition Tai Chi is definitely a great option.

Stay well and take care!

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