Tai Chi
Tai Chi
Tai Chi (also romanized as Tai Chi Ch’uan, T’ai Chi Ch’uan, Taijiquan, Taiji, or T’ai Chi) has a history stretching back to the 13th century A.D. to the Sung dynasty.
There are five main schools, or styles, of Tai Chi, each named for the style’s founding family:
Yang, Chen, Sun, Wu (Jian Qian), and Wu (He Qin).
Tai Chi
Each style has a characteristic technique that differs from other styles in the postures or forms included, the order in which the forms appear, the pace at which movements are executed, and the level of difficulty of the technique. Though differing in focus on posture and the position of the center of gravity, all styles emphasize relaxation, mental concentration, and movement coordination.
Tai Chi practice usually involves the need to memorize the names associated with each posture and the sequence of postures.
Tai Chi
Main components: The practice of Tai Chi encompasses exercises that promote posture, flexibility, relaxation, well-being, and mental concentration. It is characterized by extreme slowness of movement, absolute continuity without break or pause, and a total focusing of awareness on the moment. Unlike most exercises that are characterized by muscular force and exertion, the movements of Tai Chi are slow, gentle and light. The active concentration of the mind is instrumental in guiding the flow of the body’s movements.
Thus, Tai Chi is not only a physical exercise, but also involves training the mind, and this has prompted some to consider the practice “moving meditation.” Although Tai Chi follows the principles of other types of martial arts that focus on self-defense, its primary objective is to promote health and peace of mind. In contrast to other martial arts, Tai Chi is performed slowly, with deep and consistent breathing. The movements should be performed in a quiet place that will help the practitioner to achieve a relaxed state. The muscles and joints are relaxed and the body is able to move easily from one position to another. The spine is in a natural erect position, and the head, torso, arms, and legs should be able to move freely and gently. The upper body is straight, never bending forward or backward, or leaning left or right.
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Tai Chi
Breathing: Several different breathing techniques are employed in Tai Chi; however, the principal breathing technique, called “natural breathing,” is the foundation for all other breathing techniques. In natural breathing, the practitioner takes a slow, deep (but not strained) breath, inhaling and exhaling through the nose. The mouth is closed, but the teeth are not clenched. The tip of the tongue is held lightly against the roof of the mouth. As the air is taken in, the lower abdomen expands. Once the lungs are adequately filled with air, the person exhales and the lower abdomen contracts. The breath is never held. The eyes should be
lightly closed. The movements of Tai Chi are coordinated with the breath, and the pattern of breathing follows the succession of opposing movements of the arms: inhalation takes place when the
arms are extended outward or upward, exhalation occurs as arms are contracted or brought downward. Breathing eventually becomes an unconscious part of the exercise; however, its importance in the practice never diminishes.
Tai Chi
Attention and its object: Throughout the practice, the mind remains alert but tranquil, directing the smooth series of movements and focusing on one’s internal energy. This active concentration is integral to the practice. It has been argued that if Tai Chi movements are performed without concentration, Tai Chi is no different from other forms of exercise. The variety and distinctiveness of the movements ensure that one concentrates on the execution of the movements.
Tai Chi
Spirituality and belief: Tai Chi derives its philosophical orientation from the opposing elements of yang (activity) and yin (inactivity) and from qi (breath energy). In accordance with the symbols of yin and yang, Tai Chi movements are circular. The movements are designed to balance the qi, or vital energy, in the meridians of the body, and strengthen the qi, thus preventing illness. Like Yoga, the practice of Tai Chi does not require adopting a specific spiritual or belief system and has been used clinically as a therapeutic intervention.
Tai Chi
Training: The exercise routines of the different forms of Tai Chi vary in the number of postures and in the time required to complete the routine, with some Tai Chi programs being modified to suit the abilities of practitioners with declining physical and mental function. Classical Yang Tai Chi includes 108 postures with some repeated sequences. Each training session includes a 20-minute warm-up, 24 minutes of Tai Chi practice, and a 10-minute cooldown. The warm-up consists of 10 movements with 10 to 20 repetitions. However, the exercise intensity depends on training style, posture, and duration. When practiced solely as an exercise form, sessions should occur twice a day and last about 15 minutes, 4 or more days per week. Practitioners are not required to continue training permanently with a Tai Chi teacher, and can continue practice as a form of selftherapy.
When used as a system of self-defense, Tai Chi must be practiced with a Master and long enough to develop a deep understanding and “body memory” of the movements. However, as a healing practice, years of study are not required and the typical practitioner may be able to learn the fundamental movements within a week.
Tai Chi
Criteria of successful meditation practice: The overall aim is not to “master” the movements, but to appreciate a developing sense of inner and outer harmony as the movements become more fluid, yet controlled, and the mind more alert, yet peaceful. To learn and practice Tai Chi successfully, practitioners must adopt and practice specific traditional principles of posture and movement such as holding the head in vertical alignment,
relaxing the chest and straightening the back, using mental focus instead of physical force, and seeking calmness of mind in movement.
Recommended:
This report is based on research conducted by the University of Alberta Evidence-based Practice Center (EPC) under contract to the Agency for Healthcare Research and Quality (AHRQ). No statement in this report should be construed as an official position of AHRQ or of the U.S. Department of Health and Human services
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