Find
a Tai Chi Instructor
Tai Chi
What Is It?
How Does It Work?
What To Expect
What Is It Used For?
Side Effects/Cautions
Recommended Books
Recommended CDs
What Is It?
Tai chi is an ancient Chinese discipline which incorporates movement,
breathing and meditation. It originated as a martial art, developing
from qigong, but is now mostly used to maintain health and wellbeing.
Practitioners use a series of slow, rhythmic movements called “forms” which
have known health benefits, such as increasing strength and flexibility,
and reducing stress. Chinese people have been practising this graceful
form of exercise for hundreds of years to maintain health vitality.
Tai chi is thought to have originated with a Taoist
monk, Chang San-Feng, who lived sometime between 900
and 1400 AD. According to legend, Chang witnessed a
snake engaged in combat with a crane. He was impressed
with the skilful way the snake was able to dodge and
counterattack the larger, more powerful crane. The
snake’s actions embodied the Taoist principles
of calmness, flexibility and naturalness, and Chang
applied what he had witnessed to his martial arts expertise.
He began to combine fighting movements with other movements,
and with ancient breathing exercises that were designed
to increase the flow of chi (qi), or vital energy in
the body. The art of Tai chi became the physical manifestation
of Taoist philosophy, which revolved around calmness,
tranquility of mind, and the improvement of health.
Monks employed Tai chi as way of becoming more in tune
with their bodies and their environment.
How Does It Work?
Tai chi is based on the same principles as other forms of traditional
Chinese medicine, which maintains that good health is dependent
on a healthy flow of energy (qi or chi) through the body. Tai
chi exercises are thought to remove blockages in the flow of
energy, restoring balance and promoting healing and vitality.
Tai chi also utilises the principle of yin and yang
- two opposing forces reflected as male and female,
light and dark, hot and cold, and so on. Tai chi movements
are based on pairs of opposites, such as right and
left movements, designed to balance yin and yang.
Other explanations for the health benefits of Tai
chi are that the gentle, weight bearing movements help
to strengthen and tone the muscles, the slow, deep
breathing and the meditative aspects of the exercises
increase relaxation, concentration and alertness and
reduce stress, and the aerobic effects of the exercises
improves overall fitness. Scientific studies have shown
that Tai chi is more effective than ordinary aerobic
exercise in reducing the heart rate and blood pressure.
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What
To Expect
While it is possible to learn Tai chi from books and videos, you
will gain much more from learning from an instructor in a class
setting or with private sessions. Tai chi is normally practised
wearing comfortable, loose clothing, in flat, soft shoes or bare
feet.
Classes usually begin with gentle warm-up and breathing
exercises to get the blood circulating. You will taught
the basic stance of Tai chi - standing with feet shoulder-width
apart, knees slightly bent and spine erect - and to
focus on the dantien, the area just below the navel
that is the centre of the body’s chi or energy.
You will then be shown the basic movements and positions
that make up a “form” - a series of positions
that are connected in a continuous flowing movement
that can take up to 20 minutes or more to complete.
Each position has a name which reflects elements of
the natural world, such as “Grasping the Bird’s
Tail” and “Wave Hands Like Clouds”.
Learning the forms requires patience and focus, and
can take some time to master. Practising each day is
recommended. Some people practise Tai chi in the morning
as an energising way to start the day, while some use
it to wind down after work.
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What Is It Used
For?
Tai chi is used by many as a preventative measure to maintain good
health. Many say it improves concentration, circulation and posture,
and promotes a sense of well-being. It is helpful for stress related
illnesses, and can also help relieve arthritis and high blood pressure.
Its exercises help to strengthen and tone the muscles, improving
balance and flexibility, so is also helpful for people suffering
from multiple sclerosis, or those recovering from injury. It may
also help prevent osteoporosis, and reduce the risk of falling
in older people.
Side Effects/Cautions
Tai chi is a safe and gentle exercise for everybody, and can be
adapted according to physical abilities. As with any form of
exercise it is best to consult your doctor before beginning Tai
chi, especially if you suffer any serious medical conditions.
References
Find a Tai
Chi Instructor
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Recommended
Books
Prices are in US Dollars
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Step-By-Step Tai Chi
Master Lam Kam-Chuen
Whatever your level of fitness, Step-by-Step
Tai Chi offers a simple but effective program
of exercise and stress reduction, based on
the ancient Chinese art of Tai Chi. In addition
to learning the fundamentals of Tai Chi through
his carefully designed four-level program,
Master Lam Kam Chuen will introduce you to
Small Circle Form Tai Chi, an original method
he has developed -- based on classical Tai
Chi styles -- requiring a minimum of time and
space.
Step-by-Step Tai Chi features:
• Detailed and easy-to-follow instruction for the basic movements of Tai
Chi, plus Small Circle Form, complete with colour illustrations that will guide
you through every movement
• Specially selected exercises to help you build up strength, flexibility,
and stamina in the muscles and joints of your upper and lower body
• Simple routines that you can perform in half an hour or less, with no
previous experience, special clothing, or equipment required
• An ideal foundation if you wish to study advanced forms of Tai Chi
Whether you are looking for a way to reduce stress or a new
way to exercise, Step-by-Step Tai Chi will keep you fit --
inside and out.
Learn
more...
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A Morning Cup of T'ai Chi : One 15-Minute
Routine for a Lifetime of Harmony and Vitality
John A. Bright-Fey
A colourfully illustrated 15-minute exercise
routine designed to introduce the reader to
the basics of Tai Chi. John approaches the
ancient art of Tai Chi with fun and simplicity,
making this an art anyone can do and enjoy.
Tai Chi is the ancient Chinese art of mind-body
harmony. It is designed to achieve a balance
of mental and physical fitness, and combines
elements of calming, focusing, strengthening,
toning, and balance. Tai Chi is popular among
all age groups, especially seniors because
of its low physical impact.
Learn
more...
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The Complete Idiot's Guide to T'ai
Chi & QiGong (2nd Edition)
Bill Douglas
" Bill Douglas has done for Qigong what
Apple did for the computer . . . he's brought
it to the people." - R Poccia, Stress
Management Director, San Francisco's Beyond
Anonymous
Learn
more...
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More
Tai Chi Books
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Recommended CDs
Discover
Tai Chi Meditation Music
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Adagio:
Music for Tai Chi
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