What is Tai Chi and How Can It Benefit Our Health?
By Charles Hopkins
Published 10/23/2007 | Health
Tai Chi is originally derived from martial arts. It is a non-combat,
self-paced series of physical movements incorporated breathing and
relaxation techniques. Because the movements are low impact with
minimal pressure on the muscles and joints, Tai Chi is well suited to
Through the graceful movements, Tai Chi fosters a calm and tranquil
mind that connects the body with the universe, the heaven and the
earth. It can be applied therapeutically to those who constantly suffer
anxiety, stress, insomnia, or tension. Many studies have shown that
regular practice of Tai Chi can support, unblock, and redirect the flow
of "chi", the vital energy, and blood, to enhance our overall health
and well-being. With the focus on the interactions among the mind,
body, and spirit, and with the intent to use the mind to affect
physical functioning and promote health, Tai Chi is especially good for
people with chronic diseases, such as arthritis, high blood pressure,
fatigue, balance and coordination problems, or even cancer. Since its
movements are not strenuous, practicing Tai Chi does not require any
special flexibility or physical strength.
The history of Tai Chi is difficult to sort out and the true
origins of Tai Chi are unclear but many scholars believe its roots can
be traced back to 200 B.C. with the practice of yoga in ancient India.
It was not until the 13th century that a series of movements were
created by a reputed Taoist monk, Chang Sang Feng. Those movements
became the base from which subsequent styles would be developed. Tai
Chi later evolved into many different styles and practices through
time. The Chen style and the Yang style are the most famous styles
among them. The Yang style was modified from the Chen style and is the
most commonly practiced form today.
Tai Chi masters usually prefer to practice Tai Chi in the early
morning when the air is abundant and fresh. In China, it is common to
see people gather in the park to practice Tai Chi in the early morning.
According to the Chinese, the slow movement with breathing technique
will cause the flow of "chi" to occur in a smooth and balanced manner.
The circulation of this "chi" in the body helps unblock the stagnation
in the meridians, hence, reduce tension or pain and improve physical
alignment while building strength, endurance, and stability of the
legs. For these reasons, many people practice Tai Chi to relieve stress
and body ache. In addition, some studies show that Tai Chi practice can
establish greater balance and flexibility and improve heart and blood
vessel function in both healthy people and those with heart conditions.
Combined with modern therapeutic principles to create an exercise plan
feasible to those people, Tai Chi can be used to treat a wide range of
health problems -- from arthritis to heart disease.
The most common form practiced today, the Yang style, include the following forms:
Long form --
The long form is consisted of 108 movements divided into three
stages. Those movements represent the basic principles of Tai Chi:
balance, concentration, alignment, flexibility, strength, internal
calmness, and smooth breathing rhythms, etc.
Short Form --
The short form is a simplified version of the long form, including
only 24 movements. It is less physically demanding than the long form,
thus, more appealing to beginners, especially to older people. When
done properly, the short form benefits the health as much as the long
form. Therefore, the short form has become quite popular and is now
practiced all over the world.
Sword Form --
The sword form is composed of about 32 movements divided into four
stages. Its graceful movements focus more on the positions of the hands
when you hold the sword as if it becomes part of your fingers.
Push Hands --
The push hands is when two partners practice together that
incorporates the movements of Tai Chi into a defensive and offensive
aspect of martial arts. It teaches students not to resist force with
force; instead, use the body to yield to force and redirect it. This
form is more appealing to younger adults.
In conclusion, Tai Chi is a form of martial arts, with slow and
gentle movements. Regular practice of Tai Chi can enhance our physical
and emotional health, improve chronic illness, prevent diseases,
relieve stress level, increase energy, and improve quality of sleep.
The key to reap the full benefits of Tai Chi is to practice
continuously. Its various styles are available for people of all ages
and it is generally safe for people of all levels of fitness.