The art of Tai Chi is said to improve the flow of Chi (Qi), the traditional Chinese concept of a physically intangible energy or life force. In scientific studies, Tai Chi has been proven to improve a host of medical conditions including, but not limited to: muscular pain, headaches, fibromyalgia, cardiovascular problems, arthritis, multiple sclerosis, Parkinson’s, Alzheimer’s, Diabetes and ADHD. Though its low-impact workout is especially helpful to seniors, Tai Chi is for everyone and is deceptively simple in appearance. The thing to keep in mind about Taoism is that it is about an attunement with nature. Not just nature outside of us, but also the nature within us. This principle is called Tzu Jan, or Ziran in pinyin, and it is the principle of being “self-so" or embodying one’s “self-nature". So beyond the health benefits and stress relief, Tai Chi Chuan is also a means to tap into one’s inner self. [5] X Research source
Do leg cycling, too! Sit down and work from your toes to your thighs, bending your knees when you need to. Be sure to go both clockwise and counterclockwise.
Once you’re there, test your balance with your arms. Move them around on different planes and at different speeds. Can you hold it?
Put your feet up to shoulder width apart, no further. Place your hand on your lower abdomen, about 2 inches (5 cm) below your navel. Push in lightly. Breathe in and out through your nose slowly (lips loosely together) from this area of your abdomen. If you can’t feel this area moving, push in with your hand a bit more.
Small frame style. In this style (usually Wu or Hao versions) aren’t very expansive. The movements are smaller (big surprise, huh?) and there’s less extension in general. The focus is on correct internal energy to form correct movements and transitions. Large frame style. The large frame style (Chen and Yang) involves low and high stances, more dramatic postures, and swinging arms. It emphasizes correct positioning of the body and alignment to channel energy. There is a medium frame style, but it’s really just in between the two. If you have questions, ask your teacher!
The Chen style mixes up the tempo, going very slow and then being explosive. It can be difficult for beginners. The Yang style is the most popular. It has a steady tempo and, as discussed above, uses large frame movements. It’s probably what you think of when you think of Tai Chi. In Wu, the movements are almost microscopic. This makes it easy to do, but difficult to master – there’s a lot of focus on powerful flows of energy and inner, pressured movements. The movements are very slow and deliberate. The Hao style isn’t very widely spread. You probably won’t find a teacher that practices it.
The many types of Tai Chi styles mean that there are over 100 movements and positions in Tai Chi that you can learn. Many of these carry the names of nature or animals. The continuity between all forms of Tai Chi is a concentration on breathing coordinated with rhythmic movement, and an end goal of achieving inner calm by focusing on the present.
If you’re a newcomer to Tai Chi, it is completely acceptable to learn from another advanced student. One important factor to consider is if you have any medical conditions which require special attention, such as arthritis or multiple sclerosis. If so, it is essential you choose a teacher who has experience making accommodations for your condition. Picking a teacher who is an hour drive away is the fastest way to getting Tai Chi relegated to your New Year’s resolution list year after year. Ensure that you find classes that are close and handy to you. Pay only what you can afford. A fancy studio and a free uniform doesn’t mean much if you aren’t learning anything. Most traditional classes are held outdoors and are informal when compared to say, your local taekwondo school.
What you get from your Tai Chi practice is largely determined by how, and how much your are practicing. To get the most from your training consistency is needed. Set aside some time for yourself every day, fifteen minutes will do. Then, every day, take that time to care for your body and clear your mind with your practice. The reward will be well worth it. You can practice indoors or outdoors, with friends, or solo. Whatever fits in best for you, Tai Chi will work with you.
Relax. Tensing your body is the best way to prevent getting any benefit from Tai Chi. However, relax does not mean turn into a wet noodle. Retain proper posture without excess tension. Classic Tai Chi literature often describes this as standing “as if one were suspended on a string on the top of the head”. Breathe. Part of the secret of Tai Chi’s health benefits comes from deep, abdominal breathing. [21] X Expert Source Frank BlaneyCertified Tai Chi & Qigong Instructor Expert Interview. 19 May 2020. The majority of styles teach “abdominal breathing”, in which one breathes in, expanding the abdominal area (not the chest) and exhales by contracting the abs. All inhalation is done through the nose; exhalation through the mouth and the tongue should touch the roof of the mouth, stimulating salivary function. Live in the moment. Develop the Tai Chi mental discipline to live in the moment rather than focusing on anxieties.
As a form of meditation, Tai Chi is able to help you learn to understand yourself better and thereby deal with others more effectively. Thus, when stressful situations arise, Tai Chi learning will help you to be assertive and respectful of others, as well as staying in the present and dealing with the situation before you with calmness. Tai Chi helps you learn to merge the opposing forces of yin and yang, self and the world to achieve a natural balance for physical and spiritual well-being. This balance is represented by the Tai Chi symbol.
Learn about weapons forms. Almost all styles, including those which disregard all martial intent, have Tai Chi forms practiced with weapons. These can range from simple staves or swords to esoteric Chinese weapons. Try a faster form. Ironically, and in opposition to the public’s general idea of Tai Chi, most traditional family styles (including Yang, Chen,Fa and Wu) have a “fast form. " This form is often used as a way of expressing the martial power honed and stored in slow form practice. It is sometimes called “Cannon Fist” (pao chui) in Chen style. Learn about partner work. If forms practice is Tai Chi’s solo workout, “pushing hands” (tui shou) is its partner exercise. Though eventually it can lead into free sparring, push hands is essentially an exercise meant to develop the sensitivity and skill of Tai Chi in a cooperative way. Generally, the learning of push hands builds steadily; moving from fixed-stance patterns with a single hand, and ending in a moving step pattern with both hands sometimes varying in height and speed.
Feel free to ask your teacher questions about your self-directed learning, such as what to read and questions about what you have read. That way you will expand your understanding a great deal. Read the Tao Te Ching and the I Ching. These books discuss the concept of “chi” and how it can become blocked and when this happens, so does illness.
