Bruce Frantzis demonstrates the Wu Style Tai Chi Short Form. Wu Style Tai Chi short form can be practiced by anyone and is especially powerful for health, healing and meditation.
Original article and pictures take www.energyarts.com site
William C. C. Chen was born in Chekiang, China. He started teaching Tai Chi Chuan at the beginning of the 1950s while training as a live-in student of the famous Great-Grandmaster Cheng Man-Ching who preferred to be called Professor Cheng. Besides being the youngest of Professor Cheng's senior student, he was also a favorite disciple. In the 1950s he was involved competitively in the various free-style, Chinese Wushu. In 1958, he won second place in the Taiwan National Olympic Competition.
Grandmaster William C. C. Chen has devoted his life to the study of body mechanics and the effects of Tai Chi Chuan for art of self-defense as well as on physical health, and to the application of the principles of Tai Chi Chuan. His approach is to make Tai Chi Chuan simple, easier, natural, enjoyable and productive.
He has been a teacher since 1952 in Taiwan, Singapore, Malaysia, Thailand, Hawaii and the U.S. West Coast. In 1965, he established the William C. C. Chen Tai Chi Chuan in New York City's Chelsea area. He is invited to give special seminars on his Body Mechanics of Tai Chi Chuan on a regular basis in Asia, southeast Asia, Europe and throughout the United States.
Regarded as one of the finest and most influential traditional internal stylist of his generation, William C. C. Chen is IKF's choice for "Man of the Year" Inside Kung-Fu's first HALL of FAME of the millennium.
William C. C. Chen and Tai Chi Chuan appeared on Cable TV's "The Learning Channel" on July 7th 2000 and then several times again in 2001 and 2002.
Why Yoga, Tai Chi, and Qi Gong Aren't Like Other Workouts
Yoga, Tai Chi, Qi Gong—they’re not like other workouts. While a long swim or jog might leave us drained, ancient mind-body practices such as yoga and Tai Chi have the power to do just the opposite: They produce more energy than they consume. When we practice yoga, Tai Chi or Qi Gong, we feel calm, invigorated, clear-headed. We experience a sense of renewal on all levels.
People have been practicing these healingpostures for thousands of years, but it’s only recently that scientists have begun to demonstrate how they affect our brains. In fact, two recent studies have added to the growing body of evidence that Tai Chi does more than condition our bodies. This research further substantiates the connection between physical fitness and cognitive health.
It also reminds us that ancient mind-body exercises such as yoga and Tai Chi can benefit us on multiple levels: Physical, mental, emotional and psycho-spiritual. By deepening the mind-body connection with mindful breathing, stretches, postures and meditation, these ancient practices encourage our innate healing capacities to flourish.
Brain Size Matters
Recently, investigators at the University of South Florida and Fudan University in Shanghai asked what happens to the brain when seniors practice Tai Chi. Published in the Journal of Alzheimer’s Disease, the study found that participants who practiced Tai Chi showed improved memory and other cognitive abilities and even experienced increased brain volume. The research also showed similar results for those who participated in spirited discussions.
Why is brain volume important? A number of studies have indicated a relationship between dementia and declining brain size. Other studies have shown that aerobic exercise stimulates proteins that help the brain grow. Whether Tai Chi directly affects our brains the same way will require more investigation.
Another study by scientists at the Oregon Research Institute and published in the New England Journal of Medicine found that Parkinson’s Disease patients who practiced Tai Chi had fewer falls, improved balance and posture and could walk better.
Finding Balance
The beauty of these ancient exercises is that, in addition to being good for our brains, they’re great for our bodies. In fact, I would make the case that they are better for you than most Western, conventional approaches to exercise.
We have been conditioned to believe that more is always better; that in order to benefit, we must work harder. However, this runs counter to what we know about the human body. Extreme forms of exercise stress our bodies and minds and take a considerable toll over time. As in all things, beneficial exercise requires balance. While we need to take time to work the body, we also need plenty of time to allow it to rest. Extreme workouts often don’t factor in that all-important respite. As a result, our bodies endure increased wear and tear because they don’t have the opportunity to remove accumulated lactic acid and other exercise byproducts.
This is not to say that we shouldn’t embrace strenuous workouts. Rather, we shouldn’t embrace only strenuous workouts. Why go in one direction when we can take a multi-pronged approach?
Yoga, Tai Chi and Qi Gong provide strength, flexibility, conditioning and mental well-being. In addition, numerous studies have shown these practices lower the risk of hypertension, heart disease, diabetes and cancer, while improving quality of life.
Another important mind-body practice is meditation. Regular meditation, even just ten minutes a day, can improve overall health, with particular benefits for cardiovascular health, inflammation and immune responses. Meditation practice is also shown to be as effective as antidepressants -- if not more so -- for anxiety, depression and other emotional issues.
Finally, we should never neglect our diets. Organic foods emphasizing lean protein, leafy and cruciferous vegetables and whole grains, plenty of filtered water and, of course, high quality nutritional supplements all play an important role in overall health. By integrating these practices, we can enhance longevity and bring calming counterpoints to our busy lives.
Original article and pictures take www.mindbodygreen.com site
White Wudang Tai Chi Uniform with Coffee Brown Wide Cuffs and Coffee Brown Tai Chi Pants Coffee Brown Tai Chi Uniform
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In the Wudang Mountains this particular uniform is handmade and custom tailored from devoted Taoists living in the high mountain peaks. Fair Service! Support the Taoists in the Wudang Mountains with every purchase.
100% Natural linen blend material without chemical coloring!
This product includes shirt and pants.
Pants are with elastics on the bottoms.
Colors may vary due to different monitor calibration.
A través del siguiente video instructivo podrás iniciarte en la práctica del Tai Chi, con explicaciones en español y demostraciones paso a paso de las técnicas de este arte marcial milenario de origen chino.
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Transform Yourself with Tai Chi Tai chi transformation
Disclaimer: This website content is not to be considered as and/or used as medical advice. The content is intended solely as educational and informative.
Please address your health concerns with your personal physician.
Original article and pictures take www.taichieveryday.com site
We’ve got lots of hand artwork products at great prices with delivery available Europe and America countries widely . About us Along with the development of modern art, artworks are not only exhibited in public and private galleries or museums, they also appear in ordinary places and families, bringing elegance and beauty into everyday life.leaf carving art, grass fabric painting art, hand silk embroidery art and straw patchwork art, leather carving art are all natural forms which come from oriental art forms. They all have long history of development, inheriting the essence of Chinese traditional cultures. In the meantime, modern individualized designs give the old art forms a new look. Please enjoy the artworks which bring traditional handcraft art and modern art in harmony. ::MORE::
Original article and pictures take myadornart.com site
Top 10 Tai Chi Moves for Beginners. Enjoy my favorite 10 Tai Chi Movements for Warmup, Cool Down, and Daily Tai Ji Quan practice! This is a great video for Tai Chi Chuan Beginners and also for Advanced Tai Ji Students! Here are the Tai Chi posture names:
Tai Chi Posture #1: Rising and Sinking
Tai Chi Posture #2: Buddha Asks Heaven for Forgiveness
Tai Chi Posture #3: Withdraw and Push
Tai Chi Posture #4: Holding Ball
Tai Chi Posture #5: Rising and Sinking (Chen Style)
Tai Chi Posture #6: Golden Rooster Stands on One Leg
Tai Chi Posture #7: Embrace the Circle
Tai Chi Posture #8: Ward Off and Press
Tai Chi Posture #9: Wave Hand Like Clouds
Tai Chi Posture #10: Reel the Silk and Single Whip
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Tai chi creates the foundational energy needed to develop the three main energy points in the body.
This is a quick article introducing the novice to the dantian and the more experienced practitioner to the idea that there are three of them. These three energy centers have been identified in the body. They control and store energy and energy potential. The three dantians are each associated with one energy, collectively known as the three treasures. They are:
The Lower Dantian: (Jing) located two inches below the navel, it is the source of energy which builds the physical body and allows us to develop and use Qi and Shen.
The Middle Dantian: (QI) located at the heart, it is energy created from food and air and relates to our emotions and thoughts.
The Upper Dantian: (Shen) located at a center point just higher than the eye brows, it is related to our spirit and/or consciousness.
Any reference to “the dantian” is most likely referring to the lower dantian unless a distinction is made. A few reasons for this:
It is the first and original source of chi energy.
The other dantians and most tai chi energy points in the body cannot be felt until enough energy has been built in the lower dantian. Energy then travels to these other points and lends them their “sensation.”
In martial terms it is the center for power.
What should we understand about the dantians?
Our goal in taichi and in qi gong is to build our energy within the body and increase the circulation of fluid.
How do we increase our energy in the three dantians?
The two important principles that begin cleaning and building energy are posture and breath. We 1) maintain a good posture and 2) regulate our breathing. Then we 3) coordinate our movements with our breath and at an advanced level 4) move our energy internally with our intention.
How do the three dantians relate to tai chi?
Hopefully this article points to the immense intelligence embedded in the tai chi form. The moves were designed to activate and build the energy centers based on thousands of years of refinement and research. As a beginner you automatically get to benefit from the intrinsic knowledge that the form possesses. I would suggest Mantak Chia’s work on the Microcosmic Orbit if you are interested or ready to begin taking advantage of the energy you have awoken with taichi and are ready to move it around the body.
If you are looking for dantien – dantian – dan tian – dan tien you are in the right place.
Forgive the absence of exact sound pronunciation between Chinese and English. There is a slight variability between what linguists call minimal pairs (b/p, t/d, g/k) which cause the trouble. The most common spelling is dantian. Read more about the reasons behind the differences in pronounciation here:
The thirteen postures were the original postures of the first attempts to put together a single set in H'ao Ch'uan which later became known as Taijiquan. Those thirteen postures remain today and in fact they remain more so in advanced push hands and they are...
Tai Chi Posture No. 1 (P'eng: Yin defence)
Using P'eng jing, you are able to ward off any kind of attack using a 'yin' method. This also acts as a sensor, which can then be turned into an attacking yang hand. It is said that if you only learn about one kind of jing, then this should be it. On a physical sense, the arm is held as if holding a tree, slantingly upwards. In push hands this gives one the idea of how to use the posture of P'eng. Most people make the mistake of holding the arm in the correct position but then lifting the whole arm upward. The elbow should stay where it is while the wrist is lifted upwards slantingly. This 'lift' the attacker's Qi causing him to feel like he is 'floating' making it easy for you to then attack to vital points.
Tai Chi Posture No. 2 (Lu: Or to Rollback)
This is also a yin, however it is an attack. Both of your hands attach to the attacker's arm or any part of his body. Your own body then moves from the centre (very important) activating the lower tantien area. Using the 'no-mind' state, this will have the effect of joining with his Qi and causing him to topple forward past you. As he does this, your yin hand, that which is turned upward, immediately turns into a yang striking hand and strikes with great force using his own falling power against him.
Tai Chi Posture No. 3 (Chee)
A Yang attacking motion, means to 'Squeeze'. Most people get this translation wrong and call it 'press'. However the Chinese character means to squeeze. Again, the power comes from the centre at lower tantien. The elbows are squeezed inward as the lower tantien also squeezes. Just like when you squeeze a tube of toothpaste. One hand is placed inside of the other's wrist and is yin while the other is yang.
As both hands attack, they change shape and thus state forcing great adverse Qi into the attacker's vital points. This must be a whole body movement however and not only an arm movement.
Tai Chi Posture No. 4 (Arn)
This posture is normally called to push. However this is also incorrect as it means to 'press'. This is again a yang attacking movement coming from the whole body issuing yin and yang Qi into the attacker's vital points on his chest. Many make the mistake of looking after their legs when they hear about not being 'double weighted' but neglect their hands. Never in Taijiquan is there a two-handed strike or attack using the same power in each hand at the same time. There is a 'fa-jing' shake of the waist causing one hand to strike just before the other. The hands are firstly yin, then yang thus releasing yang Qi into the attacker.
The above methods are the four primary methods. As a general rule, P'eng jing is the major jing used in all of the others. P'eng is moving Qi while Lu is 'collecting Qi', Chee is receiving Qi while Arn is striking Qi. Although both are used to strike.
If your technique is not good and any of your four main methods have been defeated, then you must use one of the four corner methods, as the form main methods are the four primary directions.
Tai Chi Posture No. 5 (Tsai)
Sometimes called 'inch energy'. Like picking fruit off a tree with a snap of the wrist. Often on hand will be placed right on top of the other wrist to assist in the power of this jerking motion. It is not a pull of his wrist but rather a violent jerking fa-jing movement that can knock him out by its violent action upon his head jerking backwards and kinking his brain stem. Again, the power must come from the centre and not only from the arms and hands, and a follow up attack is also necessary.
Tai Chi Posture No. 6 (Lieh)
Sometimes called 'split'. This one has a physical meaning and an internal meaning. The physical meaning is when your "Lu" has been defeated; you can turn it into (from a corner position) Lieh. You break his energy between his elbow and his shoulder and his wrist, thus forcing his own Qi back onto him via his shoulder, which physically is torn out of its socket. On an internal level, this is often called 'the small strike Qi' as a strike is issued from very close to the opponent.
You split his power up into two by measuring the space taken by his body and that of between yourself and his body. This is a very advanced method as if you get the distance wrong, then you will be defeated. You can then issue great attacking force with only one hand from a very short distance.
Tai Chi Posture No. 7 (Chou)
This is often called 'elbow': This is where we use the very devastating elbow strike. Many say that it is a second line of defence/attack in that it can only be used when you are quite close to the attacker, perhaps after your initial hand strike has been defeated.
However, I like to use elbow strike as a primary strike by using one of the many 'opening up' methods first.
Tai Chi Posture No. 8 (K'ao)
Often called 'Shoulder strike: This method is used as a third line of defence and can be quite lethal used at the correct distance. The power must again come from the centre using the power of the legs and waist together. Shoulder can be used from the front or from the back depending upon the type of attack the your are receiving. If for instance is it a pull down where you right shoulder is being pulled to your right, then you would use the front part of the shoulder. If however, the attack pulled you to your left and there was no time to use the front part, you would turn right around so that the scapular part of your right shoulder could then slam into his chest using fa-jing.
The Five other tai chi postures.
The last five postures are really not postures but rather directions. So during push hands we have move forward, move backward, look right , gaze left and central equilibrium. We use move forward in order to not only attack using a Yang movement such as press or elbow, but also in defense when he attacks our centre so that we can avoid his full force and re-attack as he goes past. Move backward, is also an attacking movement such as when we attack his arm using 'choy'; or roll back or arm break and it is obviously a defensive movement when we are moving backwards in order to lessen his attack. loo right and gaze left are also defensive and attacking postures in that we move the body so that our eyes can look right and gaze left during the use of p'eng. The last one of central equilibrium means 'earth power' and although it can mean that we simply have the necessary balance, it also means the power that we gain from the ground.
Original article and pictures take www.taijiworld.com site
If you’ve spent any time at all in Taiwan or China, you’ve probably seen Tai Chi being practiced in parks, usually in the early morning by anything from single practitioners to large, semi-choreographed groups. For the past month or so I’ve been practicing Tai Chi myself three mornings a week, and I thought I’d use this week’s column to share my experience.
As I’m not an expert (indeed, after four weeks of practice I feel as if I know less about the subject than I did before I’d started), I’ll clip a quick paragraph from
Wikipeida’s Tai Chi page before getting into my own humbling (and yeah, sometimes humiliating) insight about Tai Chi.
Tai chi (taiji), short for t’ai chi ch’üan (taijiquan; 太极拳), is an internal Chinese martial art practiced for both its defense training and its health benefits. The term taiji refers to a philosophy of the forces of yin and yang, related to the moves. Though originally conceived as a martial art, it is also typically practiced for a variety of other personal reasons: competitive wrestling in the format of pushing hands (tui shou), demonstration competitions, and achieving greater longevity.”
Here’s how I started the practice:
A few months back I moved into an apartment located next to a fairly lively temple in the wilds of Muzha, not too far from Maokong. Within the first few days of living there, my partner and I both noticed a gentle music wafting up from the temple courtyard on weekdays. One morning I brought my coffee down to investigate, and saw a group of about three dozen people in a grid formation beneath the temple’s awning all doing what to the uninitiated eye might appear to be a slow waltz. One of the practitioners invited me to join them, and I told them I’d come for the next day’s class.
It’s here that I should point out a few things.
1) I am dyslexic in any language, and have trouble keeping left and right and 左 and 右 straight for any length of time,
2) Two, I’m not generally a fan of waking up early, and
3) I suck at group activities.
Still, I decided I’d not just go to the next days class, but make a commitment to myself to go at least three times a week for the next month. Part of the reason was because I’d already heard a great deal about the health benefits of Tai Chi. Years ago I’d had a friend in Colorado who was a daily practitioner and spoke glowingly about the beneficial effects on mind, body and spirit. (Then again, he also spoke glowingly about the beneficial effects of chi retention, something I’d actively avoided since hitting puberty. But I digress.) Another reason is that I felt that practicing this most quintessential of Chinese activities would be beneficial in my own quest to better integrate into the Chinese-speaking world in general.
I showed up bright and early on the first day, joining my fellow practitioners in a series of coordinated exercises, all to the sounds of a melodic taped recording rattling off instructions.
Inhale….left leg out….exhale…left leg in…
Inhale….roll head forward….exhale….roll head backwards….
I was surprised that I was actually doing the exercises more or less in sync with the rest of the students.
Only when the Shifu arrived, clad in his white jumpsuit bearing the logo of his school, did I realize that we’d just been doing the pre-class warm-up.
As the Shifu made his way to the front of the group, each member straightened up, hands behind back. One of the students yelled out. “Shifu is here. Class will begin!”
At that, my new classmates greeted first the Shifu and then their fellow classmates in the traditional greeting, grasping fist in open palm and shouting “Good Morning Teacher” and “Good Morning Classmates.”
My first lesson had begun in earnest. One of the students pressed play on the tape recorder, and the gentle music I had been hearing over the past several months began.
“We begin with the 13 poses,” our Shifu said, and I did my level best to follow along with the rest of the class as they went through the graceful and interconnected series of moves that taken in their entirety make up the 13 poses exercise. Though my movements were neither graceful nor interconnected, from my position way in the back of the class and next to the temple’s massive incense brazier I was able to basically copy the movements of the students in front of me. But the 13 poses exercise requires circular movement, and once the group had moved past the first sequence and turned, I found my position suddenly not behind the group and looking forward but before the group with nobody to copy, making it clear to myself and all involved that the basics of the 13 poses was something I’d need before any level of mastery might be gained.
I realized that I was 一竅不通 (yīqiàobùtōng), or out of my depth. But I wasn’t alone. Shortly thereafter, I, along with (thankfully) a number of other newcomers, was brought out of the main group to the far side of the temple plaza to join the beginners group, which I immediately dubbed yo yo ban (nursery school). There, under the patient tutelage of one of the Shifu’s older students, we spent the next hour running through the basics of the 13 poses. While running through the basics, I watched from the corner of my eye the main group engaging in the graceful partner exercises known as tuishou (“pushing hands”), which clearly offered useful martial applications.
This was merely the first class, and since then I’ve spent three mornings a week with the group, beginning each class with the warm up exercises before retreating to the safety of Yo Yo Ban to continue getting down the basics of the 13 poses. Though I’ve joined the main group for the daily 13 poses sequence, once the class progresses to tuishou I still feel out of my depth, and apparently Shifu feels the same way since I’ve yet to be forced to graduate into the main group.
While I find some of the moves fairly easy to grasp, other parts of the sequence (specifically those involving changing direction) still seems to confound my overall dyslexic sensibility.
“Left foot forward, right foot back” The teacher’s assistant of the day will say in Chinese, and by the time the direction has run through my internal translator I’ve done the opposite. And honestly, I’m not sure whether or not I’ll ever be ready to leave the safety of tai chi nursery school and begin practicing tuishou with the main group anytime soon.
But the study of Tai Chi is giving me great general insights into Chinese culture, a few of which I’d like to share.
Tai Chi is full of contradictions
Tai Chi, like so many other aspects of Chinese culture, is simultaneously incredibly simple and infinitely complex. The exercises are simple, but must be done precisely. The movements are peaceful, but can, if called upon, be used for martial purposes. “You’re doing great” (according to one of my student teachers) and also “You should continue in Tai Chi Nursery School before joining the main group” (the same teacher in the same breath).
Togetherness is key
While the class is made up of a small core group of regulars who’ve clearly been studying for years, most of my fellow students seem to fall somewhere between awkward beginners just slightly less beginner-y than myself and beginner-intermediate level. Outside of the core group, everyone seems to be looking at everyone else for guidance and affirmation that their own movements aren’t too far off the mark. This concept, rendered in Chinese as 同心協力 其利斷金 (Tóngxīn xiélì qí lì duàn jīn, or “working together is where the greatest profit lies”) is a key concept in Chinese culture.
The rules are consistent, except when they aren’t, and it’s fine if you didn’t know that but really, it would be better if you did.
During the first two weeks of our class we worked on the 13 poses, which I was just starting to get when all of a sudden we switched to another set called I think the 19 poses or 39 poses or something, which really I should have gotten because the music suddenly changed.
This is just for fun and health, so don’t worry if you suck at it. Also, there will be a performance coming soon, and we expect you to participate.
This last bit was sprung on me during Tuesday’s class. Also, I was told that I should try to make it to class more often, and that I’d be expected to buy a fan to train for “the fan dance” portion of the performance.
It’s OK that you can only commit to 3 mornings a week and also, you really should come five mornings a week.
Because I really need to progress past the Tai Chi Kindergarten phase. Also, apparently I’ll be asked to purchase a fan on Monday.
So I’m committed to keep with the Tai Chi lessons, not just because I hope to both improve myself and delve deeper into the mysteries of Chinese culture, but also because I have to pass by the group on my way to work and wouldn’t want them to think I’m a quitter.
Also, I paid for three months of classes in advance, and will be expected to shell out NT150 for the aforementioned fan next Monday.
Below, a short film made by the incredible Will Tang at Going Awesome Places Blog. Will, along with his wife Chantelle, were my guests on a tour of Wulai this Thursday. They took tons of photos of the class (including the two on this page), and wound up learning more in 90 minutes than I’ve managed to learn in the past month, further cementing my inferiority complex.
Until next week, keep practicing.
Joshua Samuel Brown
Editor in Chief My Taiwan Tour Journal
Looking to experience traditional martial arts in Taiwan? Let MyTaiwanTour custom design your travel itinerary to include visits to the temples and parks in which the ancient arts are still practiced.
Joshua Samuel Brown is the author of Vignettes of Taiwan and co-author of Formosa Moon for Things Asian Press. He’s co-authored twelve Lonely Planet guides, including two editions of Lonely Planet Taiwan, and has written articles from Taiwan, Singapore, China, Malaysia, Belize, America, Norway and more for publications around the globe since 1997.
Original article and pictures take www.mytaiwantour.com site
Tai chi chuan is an internal Chinese martial art often practiced with the aim of promoting health and longevity. Tai chi chuan’s training forms are well known as the slow motion routines that groups of people practice together every morning in parks around the world, particularly in China. Some medical studies support its effectiveness as an alternative exercise and a form of martial arts therapy.
Tai chi chuan is considered a soft style martial art — an art applied with internal power — to distinguish its theory and application from that of the hard martial art styles. There are many different styles of tai chi chuan, but most modern schools can trace their development to the system originally taught by the Chen family to the Yang family starting in 1820.
There are five major styles of tai chi chuan, each named after the Chinese family from which it originated:
The order of verifiable age is as listed above. The order of popularity (in terms of number of practitioners) is Yang, Wu, Chen, Sun, and Wu/Hao. The first five major family styles share much underlying theory, but differ in their approaches to training.
There are now dozens of new styles, hybrid styles and offshoots of the main styles, but the five family schools are the groups recognised by the international community as being orthodox. Zhaobao Tai Chi, a close cousin of Chen style, has been newly recognised by Western practitioners as a distinct style.
The designation internal or nei chia martial arts is also used to broadly distinguish what are known as the external or wai chia styles based on the Shaolinquan styles, although that distinction is sometimes disputed by modern schools.
The physical techniques of tai chi chuan are described in the tai chi classics (a set of writings by traditional masters) as being characterized by the use of leverage through the joints based on coordination in relaxation, rather than muscular tension, in order to neutralize or initiate attacks. The slow, repetitive work involved in the process of learning how that leverage is generated gently and measurably increases and opens the internal circulation (breath, body heat, blood, lymph, peristalsis, etc.).
The study of tai chi chuan primarily involves three subjects. Traditional schools cover these aspects of tai chi practice simultaneously, while many modern schools focus on a single aspect, depending on their goal in practicing the art. These subjects are:
Health:
An unhealthy or otherwise uncomfortable person may find it difficult to meditate to a state of calmness or to use tai chi as a martial art. Tai chi’s health training therefore concentrates on relieving the physical effects of stress on the body and mind. For those focused on tai chi’s martial application, good physical fitness is an important step towards effective self-defense.
Meditation:
The focus and calmness cultivated by the meditative aspect of tai chi is seen as necessary in maintaining optimum health (in the sense of relieving stress and maintaining homeostasis) and in application of the form as a soft style martial art.
Martial art:
The ability to use tai chi as a form of self-defense in combat is said to be the most effective proof of a student’s understanding of the principles of good Tai Chi. The study of tai chi chuan martially is the study of appropriate change in response to outside forces; the study of yielding and blending with outside force rather than attempting to meet it with opposing force.
The Mandarin term “tai chi chuan” literally translates as “supreme ultimate boxing” or “boundless fist,” but may better translate to “great extremes boxing,” with an emphasis on finding balance between two great extremes. The concept of the “supreme ultimate” is the symbol of the Taijitu meant to show the principles of Yin and Yang duality of Taoist philosophy.
Thus, tai chi theory and practice evolved in agreement with many of the principles of Chinese philosophy and Taoism in particular. Tai chi training first and foremost involves learning solo routines, known as forms (套路 taolu). While the image of tai chi chuan in popular culture is typified by exceedingly slow movement, many tai chi styles (including the three most popular, Yang, Wu and Chen) have secondary forms of a faster pace. The other half of traditional tai chi training (though many modern schools disregard it entirely) consists of partner exercises known as push hands, and martial applications of the postures of the form.
Tai chi chuan was created as a form of traditional Chinese martial arts of the Neijia (soft or internal) branch. Since the first widespread promotion of tai chi’s health benefits by Yang Shaohou, Yang Chengfu, Wu Chien-ch’uan and Sun Lutang in the early twentieth century, it has developed a worldwide following among people with little or no interest in martial training for its benefit to health and health maintenance.
Some call it a form of moving meditation, as focusing the mind solely on the movements of the form purportedly helps to bring about a state of mental calm and clarity. Besides general health benefits and stress management attributed to tai chi training, aspects of Traditional Chinese medicine are taught to advanced tai chi students in some traditional schools. Some martial arts, especially the Japanese martial arts, use a uniform for students during practice. Tai chi chuan schools do not generally require a uniform, but both traditional and modern teachers often advocate loose, comfortable clothing and flat-soled shoes.
More than 300 different known martial arts styles are practiced in China. There are two Chinese Martial Art systems, the internal and the external systems. The internal system includes Tai Chi, Sheng-I and Pa-Qua styles. The emphasize stability and have limited jumps and kicks. The external system includes Shao Lin, Long Fist, Southern Fist, and other styles. They emphasize linear movements, breathing combined with sound, strength, speed and hard power impact contact, jumps, and kicks.
There are many different styles or families of Tai Chi Chuan. The five which are practiced most commonly today are the Yang, Chen, Wu , Sun, and Woo styles. All Tai Chi styles, however, are derived from the original Chen family style.
Some people believe that Tai Chi was developed by a Taoist Priest from a temple in China’s Wu Dong Mountains. It is said that he once observed a white crane preying on a snake, and mimiced their movements to create the unique Tai Chi martial art style. Initially, Tai Chi was practiced as a fighting form, emphasizing strength, balance, flexibility, and speed. Through time it has evolved into a soft, slow, and gentle form of exercise which can be practiced by people of all ages.
The physical techniques of tai chi chuan are described in the tai chi classics (a set of writings by traditional masters) as being characterized by the use of leverage through the joints based on coordination in relaxation, rather than muscular tension, in order to neutralize or initiate attacks. The slow, repetitive work involved in the process of learning how that leverage is generated gently and measurably increases and opens the internal circulation (breath, body heat, blood, lymph, peristalsis, etc.).
Before tai chi’s introduction to Western students, the health benefits of tai chi chuan were largely explained through the lens of traditional Chinese medicine; which is based on a view of the body and healing mechanisms not always studied or supported by modern science. Today, some prominent tai chi teachers have advocated subjecting tai chi to rigorous scientific studies to gain acceptance in the West.
Researchers have found that long-term tai chi practice shows some favorable but statistically insignificant effects on the promotion of balance control, flexibility and cardiovascular fitness and reduced the risk of falls in elderly patients. The studies also show some reduced pain, stress and anxiety in healthy subjects.
Tai Chi Chuan Practioners
Other studies have indicated improved cardiovascular and respiratory function in healthy subjects as well as those who had undergone coronary artery bypass surgery. Patients that suffer from heart failure, high blood pressure, heart attacks, arthritis, multiple sclerosis, Parkinson’s, and Alzheimer’s may also benefit from tai chi. Tai chi, along with yoga, has reduced levels of LDLs 20-26 milligrams when practiced for 12-14 weeks.
However, a thorough review of most of these studies showed limitations or biases that made it difficult to draw firm conclusions on the benefits of tai chi. There have also been indications that tai chi might have some effect on noradrenaline and cortisol production with an effect on mood and heart rate. However, as with many of these studies, the effect may be no different than those derived from other types of physical exercise.
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Original article and pictures take www.mardb.com site
The above diagram is called the Tai Chi Tu, The Supreme Ultimate Principle and Truth of the Universe. More than just representing duality and how opposite forces check and balance each other, the Taichi symbol was also meant to be gently gazed at while in a state of meditation. Through-out the different stages of life, the ancient Taoist used this "gazing" practice to them help unlock its subtle non-verbal truths of the universe.
Composed of Yin-Chi (Feminine-Energy, Earth, Softness, Water) and Yang-Chi (Masculine-energy, Heaven, Firmness, Fire) the essence of Tai Chi principle is all about balance. It is at the very center of how all living things manifest and function in the universe.
According to the great Taoist Sage, Lao Tzu, all life exists and thrives because of the interaction between Yin and Yang. These two energy poles are in a constant state of struggle and opposition to each other, and yet mysteriously, they always manage to harmonize and balance each other out...since, the ebbing and flowing of they're spiraling dance was never seperate to begin with.
Original article and pictures take www.zeigua.com site
When searching for Tai Chi benefits online, you will find a massive amount of information. There are webpages full of lists, research news and individual narration. It’s overwhelming.
So I came up with the idea to bundle all that information right here. And of course for each point I will give one or more sources to continue reading! Let’s start with
General Tai Chi Benefits
Increased strength both in the lower and upper extremities and also in the core muscles of the back and abdomen (source; source)
More flexibility (upper- and lower-body flexibility) (source)
Other research points to a drop in cholesterol levels (source)
Beneficial effects on bone health (source; source)
Reduction in stress (source) People who practise Tai Chi recognize its powerful effect on relaxation and concentration. It is tool to help you cope with the busy, modern-day life (source)
Higher self-efficacy (the confidence in and perceived ability to perform a behavior) (source)
Psychological benefits, such as reducing anxiety, depression and overall better mood, in both healthy people and those with chronic conditions. (source; source; source)
Beneficial for cognition functions, such as global cognitive ability, attention, learning, memory, language, etc. (source)
Improved ability to concentrate and multitask during cognitive tests. (source)
“One becomes more centred, more at peace with oneself and less subject to outside influences” (source)
Reduced mortality (among men in Shanghai) (source)
This form of exercise could be the perfect activity for the rest of your life (source)
It’s fun! (and thus you might be more likely to stick to it) (source)
Wow, if you don’t start training Tai Chi Chuan (or Qi Gong) right away, I don’t know what’s keeping you from it!
To reap all those Tai Chi benefits is really easy. One of the greatest advantage of Tai Chi is that anyone (regardless of age or level of fitness) can do it anywhere anytime. The risk of injury is very low. You don’t need equipment or a lot of space. Just find a teacher and start!
I personally like that it is non-competitive: You can learn at your own pace. However, it can be done in groups, which I enjoy a lot.
And there are lots of movements to keep you interested, and as you become more accomplished you can add those to your routine – it just nether gets boring!
But what if you have health issues and wonder if Tai Chi could help you to improve your quality of life? As you may know, some call Tai Chi “medication in motion”. Just have a look at all the Tai Chi benefits for specific health conditions and you sure know where that phrase comes from!
Tai Chi Benefits for Specific Health Conditions
Practicing tai chi may help to improve balance and stability in those with Parkinson’s disease (source; source)
Arthritis: positive benefits within a month or two of practicing (source)
Adding Tai Chi to your life could help lower your risk for developing dementia or Alzheimer’s disease (source; source)
It may reduce pain from knee osteoarthritis and improve health-related quality of life (source; source)
For postmenopausal women with osteopenia (low bone mineral density), practicing tai chi may improve quality of life (source)
Tai chi exercise may improve quality of life, mood, and exercise self-efficacy (belief in one’s own abilities) in people with chronic heart failure (source). In addition, it may enhance sleep stability in those patients. This sleep effect may have a beneficial impact on blood pressure, arrhythmogenesis and quality of life (source; source; source)
Improved quality of life in people with heart disease, cancer (source), mesothelioma (here), and other chronic illnesses (source)
Beneficial for women with breast cancer due to improved arm functional mobility, muscle strength, and physical capacity (source; source)
Improved blood glucose levels and improved control of type 2 diabetes and immune system response (source)
Eased fibromyalgia pain and better general quality of life (source). Helps people with fibromyalgia sleep better and cope with musculoskeletal pain, fatigue, and depression. (source; source; source)
Valuable complementary treatment for vestibular disorders (source; source; source)
In China, it is believed that Tai chi can aid in the treatment digestive disorders and skin diseases (source)
Again, that is an impressive list, don’t you think?
But most of scientific research is conducted with seniors. This area of research is important because fall-related injuries are the leading cause of death from injury and disability among older adults.
Obviously all the Tai Chi benefits noted above are also valid for Seniors. However, there are certain aspects that are particularly beneficial for Seniors:
Benefits of Tai Chi for Seniors
A growing body of research is building a compelling case for Tai Chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with age (source; source)
Improvements in physical functioning, bodily pain, vitality and mental health. (source)
Improved balance, muscle strength and flexibility, which makes it easier to recover from a stumble. Fear of falling can make you more likely to fall; some studies have found that Tai Chi training helps reduce that fear (source). It could be even more beneficial to combine Tai Chi with music (source)
Practicing Tai Chi may help to improve balance and stability in older people and reduce the number of falls and associated injuries (source ;source; source; source)
Better proprioception (ability to sense the position of one’s body in space), which declines with age. Tai chi helps train this sense, which is a function of sensory neurons in the inner ear and stretch receptors in the muscles and ligaments (source)
Reduced stress, improved balance and general mobility, and increase muscle strength in the legs (source)
Tai chi also may improve reasoning ability in older people (source)
Improved sleep quality in older adults with moderate sleep complaints, and may help to prevent the onset of insomnia (source)
May help older adults avoid getting shingles by increasing immunity to varicella-zoster virus and boosting the immune response to varicella vaccine (source)
Seniors with depression benefit from Tai Chi (source)
“The brains of older people who had been practicing tai chi for several years were compared with the brains of age-matched sedentary adults. The tai chi participants showed greater connectivity and other measures of health in portions of the brain known to be involved in decision-making and attention than the volunteers who had never done tai chi.” (source)
I really hope that his long long list of Tai Chi benefits helps you to go to that class and get into practicing Tai Chi! Even if you are perfectly healthy, it is just so much fun and the best thing really is: you can do this for the rest of your life!
Just in case: if you practice Taijiquan already and want to practice more have look at my “Practice like a Master: Daily” eCourse! It is full of tricks and tools and will help you to get into the habit of practicing more. So you can reap all the health benefits!
Happy Qi!
Angelika
P.S.: I know there are some people who do not believe in studies or who think those studies are not conducted well enough. Well, in that case I just recommend to do a personal case study: try Tai Chi yourself for 12 weeks, practice twice a week or even daily and see what happens!
And finally I would just like to add: though Tai Chi has that many benefits and is quite safe to practice, if you have a health condition or are pregnant, it is a good idea to talk to your health care providers before beginning any exercise program!
Original article and pictures take qialance.com site
The most extensive list of Tai Chi & Qi Gong blogs in the world
Qi Blogs are what I call all the different Taijiquan and Qi Gong blogs. And there are so many of them!
Some post regularly, some haven’t posted for a while, some write not only about Taijiquan (or Tai Chi) and Qi Gong. They also talk about meditation, health, Traditional Chinese Medicine, or other martial arts. I really recommend to visit these blogs, click through them and find your favorite ones.
There are quite a lot of bloggers that do not blog very regularly. Or they even stopped blogging at all. That’s why I wrote about my favorite active blogs here: 15 Top Tai Chi Blogs!
And by the way, Bloglovin is a really nice tool which makes it easy to stay up to date with Qialance and many other Tai Chi and Qi Gong blogs!
The meaning of Grasp the Bird’s Tail (揽雀尾 Lǎn Qùe Wěi) explained
One of the most important movements in Taijiquan is to Grasp the Bird’s Tail. Actually it is a series of very basic moves: Peng, Lü, Ji and An.
It is not only called Grasp the Bird’s Tail, some call it “Grasp the Sparrow’s Tail” and the Chinese name is Lǎn Qùe Wěi (揽雀尾 or simplified 拦雀尾).
Grasp the Bird’s Tail is a movement you will learn quite early in many forms, e.g. the 24 form or Yang long form (108). These moves are just so important that there are shorter Taijiquan forms which basically consist of only Grasping the Bird’s Tail!
That is why I wanted to find out what that name means. I do not speak Chinese, but on my quest for an answer I found this really interesting book:
The author Jane Schorre practices Taijiquan for more than 30 years. She is also not a Chinese native speaker, but she started to get interested in the names of the Taijiquan movements.
Talking to a Chinese friend, she found out about all the different aspects that are within the Chinese names and characters. To improve her understanding of Taijiquan, she wanted to get even deeper into it.
So she started researching all kinds of meanings and stories. However, she wanted to stay playfully and not become too academic in her explanations. I think that makes the book really a pleasurable read.
In the book you will find a calligraphy on the left and an explanation of all the Chinese characters on the right. Sometimes Jane Schorre added some complementary notes and thoughts. This for example is the page of “Grasp the Bird’s Tail”:
So now let’s get deeper into these Chinese characters:
Lǎn 揽 (or simplified 拦) means grasping. It actually consists of two characters: one for “hand” and one for “examining carefully”
Qùe 雀 is a sparrow. It also consists of two characters: “small” and “bird”
Wěi 尾 means tail. The character can be divided in “body” and “hair”
So the short direct translation of Lan Que Wei (揽雀尾) could be “Grasp Bird Tail”. But you could also say “Hand examine carefully small bird’s body hair”!
As I said, Jane Schorre adds comments to most of the moves and Chinese characters. And I think that is really valuable. They are often ideas for practicing Taijiquan. So she writes about Grasp the Bird’s Tail:
“Read this way, the characters seem to suggest we begin by taking in hand what is probably the least significant part of a rather insignificant little bird in order to pay close attention to it. We pay attention to the smallest details. Every time this movement occurs in the form it can be a reminder of the kind of awareness – the being totally present Taiji requires.”(page 17)
Wow! I have to admit that I am some kind of detail freak in the Taijiquan form. So I find it magnificent that there is what I would call a “mind the details-reminder” implemented in the form!
And of course I think this would be a good time for you to get up and practice this: mind the details in Peng, Lü, Ji, An: Grasp the Bird’s Tail!
Happy Qi!
Angelika
P.S.: Unfortunately How to Grasp the Bird’s Tail if You Don’t Speak Chinese is out of print. If you ever find it somewhere I highly recommend you buy it! The book is truly inspiring no matter which Taijiquan style you practice.
Original article and pictures take qialance.com site
Tai chi, or "moving meditation," is a slow, graceful, and relaxed series of movements that combines aerobics, flexibility, balance, and weight-bearing exercise with deep breathing and meditation. Tai chi dates back to 12th century China and it is believed that the Taoist monk Chang San-Feng developed the practice as a martial art form. It is said that the movements were derived from observing a snake and a crane in battle. Chang San-Feng believed that these creatures were the ones most able to overcome a stronger opponent.
Tai chi has grown in popularity in the United States as a safe, low-impact exercise that can be practiced alone or in a group. Many practitioners of tai chi believe that it improves their fitness level, physical health, and emotional well-being.
A review, published in the Archives of Internal Medicine, that looked at 47 studies on the effects of tai chi, concluded that this ancient Chinese discipline has physical and psychological benefits. The authors stated that tai chi is safe and effective in promoting balance, flexibility, and cardiovascular health, and is particularly valuable for older people with chronic health conditions.
The Flow of Life Energy
Tai chi is based on the theory that your mind, body, and spirit must be in balance. Chinese philosophy holds that all of us and everything in the universe contain elements of "yin and yang." Yin has the qualities of water — stillness, coolness, and femininity. Yang has the qualities of fire — brightness, activity, and masculinity. To maintain health, these inner forces must remain balanced so that your life energy, called qi (pronounced "chee"), can flow freely in your body.
How Tai Chi Can Help You
Researchers who have studied tai chi have reported benefits for patients who have heart disease, respiratory problems, high blood pressure, arthritis, and multiple sclerosis. Older people may improve their balance, strength, and flexibility and lessen their chance of falling. Studies also found that tai chi can decrease pain, stress, and anxiety in healthy patients.
The three main elements of tai chi are movement, breathing, and meditation. Here’s how these practices can benefit health:
Fitness and flexibility. Because tai chi is a weight-bearing form of exercise and will use all your major muscle groups, it improves strength and endurance. Its movements also enhance balance, agility, coordination, and flexibility.
Heart and respiratory health. Tai chi is an aerobic form of exercise, which means your heart works harder and increases the flow of oxygen in your blood. Aerobic exercise has been shown to benefit your heart and may lower your cholesterol. Tai chi breathing exercises increase your lung capacity and improve circulation of oxygen.
Mental health. Research shows that meditative aspects of tai chi can help relieve stress, improve concentration, and lower blood pressure and reduce your heart rate.
Overall well-being. Tai chi may improve your digestion and your immune system, and help you sleep better. People who practice tai chi regularly often report an overall feeling of improved wellness. Results of two randomized controlled trials found that older adults who participated in a 16-week or 6-month tai chi program reported greater psychological well-being, life satisfaction, and perceptions about their health than a control group not participating in tai chi.
If you want to learn tai chi, taking a class is a good option. Talk to your doctor first if you have any significant health problems. Tai chi is very safe and can be adapted to most any health issue, so discuss any condition with your teacher before you begin. One note of caution is that the practice of tai chi is not regulated in the United States, so be sure to ask about your teacher's experience and qualifications.
To find a tai chi class in your area, try your local YMCA, senior center, or fitness center. The American Tai Chi Association has a Web site that can help you locate classes.
If you are looking for an exercise class that combines an effective workout with the emotional benefits of meditation, tai chi may be the perfect option for you.
Original article and pictures take images.agoramedia.com site
