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 © Aurorasa Coaching 2016 http://blog.aurorasa-coaching.com 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 © Aurorasa Coaching 2016 http://blog.aurorasa-coaching.com 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 © Aurorasa Coaching 2016 http://blog.aurorasa-coaching.com 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. © Aurorasa Coaching 2016 http://blog.aurorasa-coaching.com 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. 1 | P a g e © Aurorasa Coaching 2016 http://blog.aurorasa-coaching.com 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