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 TAI CHI

What is it?
DEFINITION AND EXPLANATION OF TAI CHI
Tai chi, occasionally referred to as tai chi chuan, is a practice involving the body and mind.  This gentle physical exercise involves stretching within a series of postures and movements done in a slow, graceful manner. Although the practice is non-competitive many of the movements have their origins in the martial arts.

No matter what one's age, physical condition, body shape or size, most anyone can practice Tai Chi. Correct technique is accentuated over pure physical strength  Modern Tai Chi can also be thought of as a moving form of meditation. There are many different forms consisting of a sequence of movements taking between 10 – 15 minutes to perform.

What is it used for?
CONDITIONS THAT MAY BE IMPROVED BY TAI CHI
The practice of Tai Chi improves balance, physical alignment, muscle tone, and motor skills.  Tai Chi has become popular with older adults since it causes little muscle and joint stress and uses reduced impact movements.  It has also been shown to be helpful for those with arthritis or recovering from an injury.

Scientific research suggests that Tai Chi can:

- Lower stress
- Improve flexibility
- Increase muscle tone and strength
- Raise energy levels and stamina
- Improve feelings of wellbeing
- Lower depression and anxiety
- Lessen insomnia
- Reduce risk of osteoporosis
- Lower blood pressure
- Increase cardiovascular functioning
- Reduce chronic pain
- Enhance daily functioning

What is it based on?
THEORY OF TAI CHI
Tai Chi utilizes the concept of an innate energy or ‘chi’ that flows through the body.  Chi moves throughout the body in patterns that are connected to the vascular and nervous systems.  Tai Chi endeavors to facilitate the unfettered movement of chi in the body.

Tai Chi also purports to bring about a peaceful and relaxed mental state that can be focused on producing the specific movements of the discipline.  The meditative process of this body/mind exercise is one reason for its popularity in the U.S. today.

I Ching, a Chinese structure of divination, also lends concepts to Tai Chi. The thirteen fundamental postures of Tai Chi formulated by Chang San-feng have connections with the 8 basic I Ching diagrams as well as the 5 essential Chinese elements of metal, fire, wood, earth and water. 

Tai Chi’s origins also relate to the philosophy of Taoism.  Tzu’s work, the “Tao Te Ching”, indicates a peaceful and reflective conception of the world immersed in the harmony of nature.

Where did it come from?
HISTORY OF TAI CHI
Five traditional practices of Tai Chi (Chen, Yang, Wu/Hao, Wu and Sun) may be seen in contemporary modes of Tai Chi currently practiced in the United States.

One popular story of Tai Chi's birth is that an anonymous Shaolin monk living as a hermit on Wu Tang Mountain saw a snake and a crane fighting.  By watching their graceful yet deadly movements, he was inspired to create the soft, slow movements of Tai Chi based on evading, striking, and yielding.  

The oldest documented tradition is that of the Chen family from the 1820s, beginning with Chen Wang-ting. Through his service in the military, knowledge of boxing and learning through texts such as “Ch’uan Ching” (Boxing Classics), Chen is said to have created the first form based in these martial arts. What was different about Tai Chi was its emphasis on channeling potentially destructive energy (kicks or punches) away in a manner that dissipated the energy, or sent it away harmlessly.

The Chen family closely guarded its practice, teaching only male kin and practicing away from curious eyes within the walls of their family compound.  Challengers who believed they had a better, more effective form of fighting would come seeking a match, called  “Coming to Conclusions.” This would pit two practitioners of different forms against each other, sometimes to the death. Until Tai Chi, “Hard Boxing” was the traditional method of martial fighting, featuring fast, aggressive blows with the arms, legs, hands and feet.

Tai Chi revolutionized martial arts in that those who were able to master it had found a completely new style of “Soft Boxing,” where rather than brute physicality, the Chi, or subtle life force was harnessed.
How is it done?

LEARNING TAI CHI
No special clothing or equipment is needed to do Tai Chi. Another great benefit is that Tai Chi can be done virtually anywhere, requiring only a few feet of space. To reap the greatest stress reduction benefits, some instructors recommend practicing daily, in the morning and evening if possible.  Even if schedules are erratic, it is beneficial to practice Tai Chi even for a few minutes.

A Tai Chi instructor can teach you specific positions and how to remain soft and relaxed during your form.  For those with injuries, chronic health issues, or difficulty with balance and coordination, an instructor can ensure a safe practice of Tai Chi is used.

Who does it?
TAI CHI INSTRUCTORS
There are many opportunities for instructors to learn the concepts, principles and practice of Tai Chi from a wide variety of programs. These include workshops, certification training for wellness professionals, and specialized Tai Chi schools.  Historically, the art of Tai Chi was passed on over long-term training with a master, and who gradually allowed his pupil to begin teaching younger practitioners. Many modern instructors learned the practice in this traditional way.  Tai Chi classes are held anywhere from martial arts schools to wellness centers, senior and community centers to health clubs.