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Table Of Contents
Foreword
Chapter 1:
Introduction To Tai Chi
Chapter 2:
About Healing With Tai Chi
Chapter 3:
What To Think About When Considering Tai Chi
Chapter 4:
What To Think About When Considering Tai Chi For Health
Chapter 5:
Basic Tai Chi Benefits
Chapter 6:
More Advantages Of Tai Chi
Chapter 7:
The Correct Practice Of Tai Chi
Chapter 8:
Effective Use
Chapter 9:
Researching Tai Chi
Chapter 10:
The Things You’ll Miss Out On By Not Using Tai Chi
Wrapping Up
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Foreword
Tai Chi, as it's practiced in the west nowadays, may perhaps best be
thought of as a moving class of yoga and meditation blended. There
are a number of supposed forms (occasionally likewise called 'sets')
which consist of a succession of movements. A lot of these
movements are originally deduced from the martial arts (and maybe
even more ancestrally than that, from the innate movements of
creatures and birds) while the way they're performed in Tai Chi is
slowly, gently and gracefully with fluid and even transitions between
them.
For a lot of practitioners the focus in doing them isn't, most
importantly, martial, but as a meditative exercising for the body. In
Chinese philosophy and medicine there lives the concept of 'chi', a life
force that animates the body. Among the professed aims of Tai Chi is
to further the circulation of this 'chi' inside the body, the notion being
that by doing so the health and life force of the individual are
enhanced. This 'chi' mobilizes in patterns that are closely related to
the nervous and vascular system and therefore the notion is closely
affiliated with that of the practice of acupuncture and additional
oriental healing arts.
Healing Properties Of Tai Chi
Learn About The Miracle Exercise Of Tai Chi!
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Chapter 1:
Introduction To Tai Chi
Synopsis
A fast growing art form to some, while to others a practice of defense
training, with the added benefits to health.
Typically practiced for a variety of reasons it’s generally known for its
hard and soft martial art techniques, demonstrative styles for
competitions and for longevity.
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The Fundaments
Originating from China, it’s beautiful movements are both slow and
fluid. This style of non aggressive movements is what attracts most
people to take up Tai chi. Largely popular among the older ages it is
not becoming an excepted art form to the younger generation too.
Tai chi training generally involves the theories and practices evolved
in agreement with many Chinese philosophical principals some of
which include Taoism and Confucianism tenants.
Instinctively focusing the mind solely on the movements of the body
in connection with the surroundings, tai chi helps to bring about a
state of mental calm and clarity. The obvious benefits to which are
general health improvements and better stress management in the
individual.
Though there is no rule about its dress code, generally loose fitting
and comfortable clothing accompanied with a pair of flat soled
footwear is a recommended prerequisite.
In-depth understanding of the fundamentals of tai chi is not
necessary if one is interested in trying out this form of art. Loosely it
is explained as moving by the use of leverage though the joints based
on the idea of relaxation and concentrated coordination to ensure
minimal or no muscle tension, in order to neutralize, yield or initiate
responsive movements.
Three primary aspects are addressed when practicing Tai chi. Health,
meditation and martial arts. An unhealthy state of body is hardly any
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use to the success needed; therefore using the different movements
taught in tai chi, the individual is able to be one with body and mind.
The fluid and slow movements also don’t cause undue stress to the
individual. Meditation cultivates the ability to focus and remain calm
is all situations while maintaining acute awareness of the
surroundings.
Martial art is where the ability to perform self defense movements in
combat, to gauge the responses to outside forces.
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Chapter 2:
About Healing With Tai Chi
Synopsis
Tai chi is an ancient art form of defense using the oneness of body
and mind through fluid movements that seem almost non aggressive
in style. However looks can be deceiving because although the
movements are slow and fluid, they are no less precise and can
produce the desired results effectively.
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A Healing Experience
Tai chi has no real age limitations. Predominantly practiced by the
aged percentage of society, in more recent times the younger set has
taken a keen interest in the art form. Hence the age range from 8 to
88 is not surprising.
Once one is fairly familiar with the art form of tai chi and its various
movements, the results of energy being quickly and amazingly
delivered throughout the body is indeed incredible. This energy
transcends all possible oppositions the body may have acquired.
Practicing tai chi allows the individual to awaken the deep inner
peace from within. This is made possible because of the slow and
almost gentle movements that Tai chi adopts when compared to other
martial art forms which seem to take on more aggressive movement
patterns.
Many tai chi practitioners also lay claim to the fact that this art form
helps to promote greater health benefits for some medical conditions
like heart diseases, high blood pressure, arthritis, migraine and other
stress related medical problems.
This is mainly because the core idea behind tai chi is to harness the
yin and yang properties for the betterment of health through slow and
delicate movements which are very precise indeed.
These precise movements help to push energy forces throughout body
and bring the body to an optimum health condition.
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Tai chi with its calming effects also helps to bring about the resolve of
any emotional or spiritual crisis.
As the focus is on the precise body movement and breathing, the
thought process is distracted from its original crisis state.
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Chapter 3:
What To Think About When Considering Tai Chi
Synopsis
In this fast pace world of today, engaging in something that requires
patience and time is somewhat of an out of norm thinking. Most
people are looking for quick fixes and don’t really want to take the
time and effort to explore other avenues that don’t follow this pattern.
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What Has To Happen
Before embarking on any new adventure or idea, ideally one should
take the trouble to learn as much as possible on the subject matter.
Some people simply jumped into taking up tai chi without really
understanding its tenants.
Tai chi is basically a slow and gentle movement martial art form
which can be also used as an exercise regimen. In the Asian culture
most practitioner are from the older generation, simply because of its
gentle basic features.
If a younger person takes up tai chi without understanding this basic
concept, chances are impatience will set in and that is the direct
opposite results from what tai chi is meant to achieve.
Again because tai chi is predominantly a gentler option to choose
when embarking on an exercise regiment or martial arts training, it is
really quite hard to break out into profuse sweating bouts.
As these tai chi exercises uniformly last for only about an hour –
when done as a leisure exercise, breaking into a sweaty mess is
unlikely. Only serious tai chi participants who work out for longer
periods of time can expect some form of perspiration.
Tai chi sessions should ideally be carried out in quiet, serene
surroundings. As a higher level of concentration is required to
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perform all the various precise movements, someone who is easily
distracted would find it difficult to concentrate and thus not get the
optimum results tai chi purportedly promises.
Learning the various movements that contribute to the success of
practicing tai chi can also prove to be quite a challenge. All the
movements are expected to be memorized well. As tai chi is normally
done as a group activity, not knowing the respective movements can
be distracting.
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Chapter 4:
What To Think About When Considering Tai Chi For
Health
Synopsis
The practice of various forms of martial arts has been around for ages
and there are many varieties and variants to choose from. Taking the
time to do a little research before making that choice is very
important, as this will eventually dictate the success level garnered
from the choice made.
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Some Things To Consider
There are many aspects to consider when deciding to choose tai chi
for either exercise or martial arts training. If an individual already has
a preexisting medical condition which limits the time and type of
activity followed, then tai chi is a good option to choose.
Being a predominantly gentle and slow moving art form, the level of
stress on the body, while practicing tai chi, is quite mild when
compared to other forms available.
Opting to choose tai chi as a martial art training regiment or as an
exercise is also suitable as it does not require any medications or
other supplementary additions. Those already on medications that
don’t cause an immobile state of body can embark on some tai chi
sessions.
Tai chi is also a good choice to make when recovering from bone
related injuries. An individual with an osteoporosis condition can
greatly benefit from taking up tai chi.
Because of its low impact style movements, people with weak or
fractured bone conditions are able to strengthen their bones after
practicing tai chi for a period of time.
Tai chi also helps to develop muscle strength and balance in the
health of an older age group. As most elderly people increasingly lose
their ability to maintain good balance, using tai chi can help to correct
this problem.
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The social aspect of taking up tai chi is another advantage to consider.
Tai chi is commonly practiced as a group exercise. This allows the
participants to interact with each other before and after the sessions,
thus providing the much needed and important platform for
socializing.
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Chapter 5:
Basic Tai Chi Benefits
Synopsis
There has always been a percentage of fascination linked to the
mysteries of ancient Chinese art forms. Some of these forms have
become known and popularized outside Chinese mainland because of
this fascination. The various forms of martial arts are just one of these
interesting elements of which Tai chi is a part of.
Tai chi is a gentle and slow moving form of martial arts, which is also
used as an exercise regimen. As tai chi can be used for both purposes,
it has become increasingly popular with all ages of society today.
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General Benefits
Tai chi has been known for its many benefits, from improving the
general health of an individual to helping to arrest certain diseases or
even helping to eliminate some chronic conditions altogether. This
slow and gentle form of movements benefits the individual through
the muscular aspect and balancing of the body. In being able to have
better control of muscles and balancing issues, the older generation
can avoid the many instances of fractures as a result of falls.
Those suffering for illnesses and diseases have sometimes chosen to
take up tai chi and found that it benefited them a great deal. Tai chi
also is instrumental in teaching an individual how to acquire a calm
and quite state of mind, thus bringing down the stress levels
considerably. These stress level are often the main contributing
factors to causing the many diseases that are suffered by people
today. By bringing down these stress levels through the practice of tai
chi, many people have attested to the positive results shown in the
general health conditions of their bodies.
Another problem area tai chi can play a positive role in, is the social
aspect derived from taking up this pass time. Most elderly people are
often left to their own devices to entertain themselves. If there is no
social interaction with others, then illnesses like depression can set
in. therefore taking up tai chi allows the individual the opportunity to
socialize.
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Chapter 6:
More Advantages Of Tai Chi
Synopsis
Besides the obvious use of tai chi as a form of martial arts, tai chi can
also be used as a tool to enhance the general well being of an
individual.
The energy derived from these gentle set of movements is quite
astounding. It can sometimes be wrongly perceived as to soft and
impressive in benefiting an individual.
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Additional Benefits
There are many areas worth exploring using the tai chi method. One
of which is arthritis. Most arthritis sufferers are already at a
disadvantage because of their advanced age, so choosing tai chi which
can tailor a set of specific movements to help the condition is indeed
advantages. Coping with the tai chi regiment of movements will not in
any way further stress the patient.
Tai chi is also purported to be able to correct the body posture and
various spinal ailments. Most people complain of some form of back
pain or another. This is mostly due to bad posture and other
unnecessary strains put on the spine area. Tai chi helps to release the
tension and pressure build up caused by slouching or slumping.
By distributing the weight throughout the body through various arm,
leg and hand movements, tai chi helps to vary the load on joint
surfaces thus increasing the flow of natural lubricant and nutrients
into the joints. The fluid movements that are typical to tai chi often
disguises the incredibly high percentage of joint movements and
rotations. All this eventually translates to better and more
coordinated movements especially for the aged. A certain amount of
flexibility is also gained when tai chi is practiced regularly. Thus pains
from conditions like lumbago, arthritis and sciatica can be eliminated.
The ability to achieve the high levels of peace is also another benefit
to practicing Tai chi. The relaxed state of mind these slow and gentle
movements create is something to be admired indeed.
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Chapter 7:
The Correct Practice Of Tai Chi
Synopsis
The tai chi form calls for that your posture be balanced and stable and
your movements harmonious. You'll note that you have not over-
exerted yourself and that your breathing is regular. With practice you
ought to feel exhilarated and energetic.
The tai chi form ought to be fluid and continuous, even during
position shifts, giving the appearance of an easy, flowing river.
Observe that all of your movements should be round and smooth.
This will give ease and strength to your posture, and your energy will
be able to flux unimpeded. Both the arms and legs ought to be
coordinated. The movements ought to originate from the body and
synchronize with the arms and legs.
Let breathing to be natural - don't try to control it.
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How To Do It
Utilize the conscious mind to direct the movements - 'The mind ought
to lead the body'. This will formulate deep concentration.
While practicing the form, feel yourself making the movement
somewhat before you perform it. In that way you'll be engaging the
brain as well as the body. Without this 'leading' of the movements,
you won't be practicing tai chi correctly. Don't allow your thoughts to
scatter. Hold your thinking on the exercise at hand. Leave out all
extraneous disturbances.
Check out your posture:
Is your breathing natural and concentrated in the lower
abdomen?
Is your head held high and are your shoulders at ease?
Are your spine and trunk upright?
Is your weight equally distributed on 2 feet to start the exercise?
Do the tai chi solo exercise in a calm and tranquil place. Noise won't
allow the mind to be calm and uninterrupted.
Center only on the tai chi movements. Every technique ought to be
performed as perfectly as conceivable, linking one with another, not
letting one technique be any more important than those following or
preceding.
Sooner or later the body will respond to the mind, performing the
exercise more smoothly and precisely.
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If your thinking is disturbed by anxiety or agitated in some manner,
don't practice. Let your thinking return to normal before exercising
with tai chi.
When you're told to relax, this doesn't imply that your body ought to
be limp: the spine ought to be straight and the head upright.
Your posture should be 'correct' - not leaning to the left or right,
forwards or backwards. Utilization only enough energy to execute the
movement correctly, i.e. with the bare minimum of movement.
As you move through the exercises, feel as though your arms are
floating.
Hold the head as though it were suspended from above. This mental
imagery will let the head be supported with the least measure of
muscular tension, as the body will respond naturally to the mental
image instead of attempting to impose a rigid discipline if you
'attempt' to hold it upright.
Move your head in chorus with the body. The head shouldn't be
allowed to move individually from the body.
Pull the chin in somewhat and allow the jaw to relax. The facial
muscles ought to be soft, without expression.
Practice daily, either in the morning or evening. Try not to miss out
days as this will hinder your progress. Tai chi is meant to be utilized,
not simply learned. The longer you practice tai chi right, the more
perfect it will get, and the greater the advantages.
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Go to a good tai chi class if possible: the advantage of good first-hand
tuition may be significant.
If you've acquaintances you can practice with, so much the better.
Company during training may see you through the 'bad' days. Once
the form is mastered and the advantages become apparent, you'll
need no exterior encouragement. Tai chi will become a crucial part of
your day, just like brushing your teeth.
Pick out a quiet, clean place to exercise, preferably in the outdoors.
The best places are under trees, where the air is pure. Practicing
inside is quite acceptable, particularly during bad weather. Make sure
that the room is well ventilated and warm.
When practicing, move like you were walking through water or
watching a slow motion play back. 'Slow', 'smooth' and 'constant'
ought to be your watchwords. Don't change the tempo when you're
changing position.
Always keep the knees bent and move smoothly frontwards or
backwards. Don't look down, simply straight ahead. Keep the same
height while practicing - unbending the knees will make you bob up
and down, which will break the flow and make your form seem
clumsy.
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Chapter 8:
Effective Use
Synopsis
Tai chi has gained popularity because of its style which is
predominantly gentle when compared to other forms of martial arts.
The smooth flowing and fluid movements is the basis of this gentle
form of martial arts, thus making it very assessable to a wide range of
age groups.
Predominantly practiced by the older generation because of this
feature, it is now also gaining popularity among the younger set that
prefer a gentler style of exercise.
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Getting Guidance
Tai chi has many positive attributes most of which centre around the
main theme of connecting body and mind in a calm and serene
manner. Though experimenting on tai chi without any proper
guidance is not deadly, it is however recommended that the
individual take the trouble to attend a few well trained sessions before
venturing out on their own. Under the correct and experienced
guidance, tai chi can help alleviate a variety of medical and health
problems.
The main causes of many diseases and illness is somehow always
linked to stress. With the practice of tai chi, stress levels in an
individual can be brought under control using the techniques learned.
Also many ailments are popularly thought to be centered around or
are caused by negative energy in the body system. Tai chi uses a series
of controlled movements to channel this negative energy out of the
body system effectively.
Tai chi has also been known to be able to address specific health
problems effectively. In consulting an experienced tai chi practitioner
one can then follow a set of specific movement and breathing
techniques to arrest the particular health issue.
It should be noted that tai chi must be practiced at regular and
consistent schedules. Failure to keep the consistency results in less
than optimum levels of benefit.
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Chapter 9:
Researching Tai Chi
Synopsis
Doing a little research, before embarking on something new, is always
a wise decision to make. Research before trying out a martial arts
regiment or an exercise regiment is no exception.
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Looking Into It
With the help of the internet, almost any information can be acquired
instantly. Information about locations, styles, origins, popularity is
just some of the things available for any interested party.
Tai chi is gradually becoming somewhat of a new age phenomenon
for the younger set. Long practiced by ancient cultures for various
reasons, tai chi is no longer confined to the Asian continent.
This martial art form is gaining popularity in some European
countries too, because of its gentle, slow and fluid movements.
However a vast majority of people using tai chi do so as a form of
exercise. This applies more so to the older more aged generation.
There are also many established societies both international and local
that have been formed to cater to the needs and interest of tai chi
practitioners. Some of which are:
International Taoist Tai Chi Society
Chuan Tai Chi Foundation
Hiromi Tai Chi
Wellness Spa Tai Chi
Yang and Chen Tai Chi Schools
With the help of the internet, locations can be found, closest to the
individual’s needs.
Although some people opt to practice tai chi in the privacy of their
own homes, the tendency to eventually lose interest is quite possible.
Besides the social interaction factor, joining a suitable tai chi group
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would have other advantages. Practicing tai chi regularly is the best
way to experience the overall significant improvement in an
individual’s health.
By practicing tai chi regularly, one can also become proficient enough
to move up to higher levels and learn new techniques. Taking the
time, to locate a tai chi centre or society nearest and most suits the
individual’s needs, is the best way to go.
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Chapter 10:
The Things You’ll Miss Out On By Not Using Tai Chi
Synopsis
Human nature is such that taking the time to understand something
is often overlooked in favor of diving in enthusiastically. Many times
people try something only to discard it quickly and move on to the
next fad.
There are always new “discoveries” that tout themselves as the best,
biggest, most important thing of the present. Most of these fads come
and go, in the blink of an eye.
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Trusting In The Art
Therefore taking the time and trouble to really explore the tenants of
Tai chi is indeed a wonderful use of time and resources. Tai chi has
many benefits on many levels. Medically, physically, spiritually to
name a few, are just some of the areas one can garner positive impact
and results.
Popularly thought of as an older age group activity, tai chi is proving
to be quite the contrary. Perhaps the slow and gentle movements
which form the basis of tai chi are the contributing misleading factors
to this popular assumption.
One of the most noticeable advantages of practicing tai chi is the
calmness it encourages each individual to experience. This state of
calmness is what contributes to the healing process in the body which
always reacts negatively to any form of stress. It is not unusual for
stress to be targeted as the main cause for health problems.
In embarking on tai chi as an alternative to better health conditions,
people who suffer from diseases like osteoporosis and other bone
deteriorating conditions have experienced significant improvement.
Its success rate is probably due to the low impact movements that
don’t cause further stress to the already poor bone condition.
Overlooking the social impact Tai chi can offer the individual is sad to
say the least. Most elderly people are left to their own devices to
entertain themselves, thus by joining a tai chi group they are not only
improving their physical health but also perhaps improving their
mental health too.
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Wrapping Up
Experience the gentle flowing, movements of Tai Chi and treat your
entire body to an easy and relaxing workout. Say bye-bye to sweating,
puffing and panting. Say hello to feeling cool, calm, invigorated and
energized. Simply 15 minutes a day is your pass to better health,
fitness, peace of mind and so much more, as your brain and body
work in harmony for brilliant results.
In addition to its physical advantages, tai chi is stated, by the Chinese,
to have particular psychological effects too. Tai Chi, as a form of
meditation, is thought to help one empathize and to enable one to
deal with other people more effectively.
This latter function is rooted in one's discovering how to control
oneself. This self-control may come about through 2 principal beliefs
found in the Tao Te Ching and I Ching.
These 2 beliefs are the central Taoist notions of yin and yang. Though
these 2 precepts are seen as opposites, the one inevitably merges into
the other, producing the natural balance of self and world, hence the
classic symbol of tai chi.
The tai chi form is meant to enable one to bring the precepts of yin
and yang back into their underlying, natural harmony. The elemental
effect of this harmony, according to Taoism and Tai Chi, is one's
physical and spiritual welfare.
Hopefully this book has sparked your interest and you will get started
with Tai Chi.
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