Tai Chi

T'ai Chi Chuan, sometimes known only as Tai Chi, is an internal martial art which has its foundations in Taoist qigong practices. It is sometimes termed as a "choreographed" qigong. There are several styles of T'ai Chi, and within each style, there are routines that can have from 12 to 108 movements. The most popular form of T'ai Chi is the 24-movement Yang style. T'ai Chi routines can be performed solo, with other "players" or with weapons: swords, fans, spears, staffs and sabres. Practitioners of push-hands T'ai Chi do so to develop an understanding of the applied principles of T'ai Chi, as well as to develop sensitivity to an opponent's energy, "sticking" to the opponent and thus aiding the ability to effectively redirect or take advantage of the opponent's weaknesses in offense or defense.

This Mahalo page, provides various resources - a section on Tai Chi history, principles of practice, links, blogs, tai chi videos and other material to assist you in understanding this ancient art. There is a featured video for a short form of the Yang style of Tai Chi. In addition, there is a section on today's Tai Chi and the health benefits that have been shown in clinical trials to accrue with practice. http://coltech88.webs.com/ In the Fast Fact section you will find information about various forms that are practice and some of the health conditions for which the practice is known to help improve. There are two videos that are featured: One on a microform of Yang Style Tai Chi, and another that has a demonstration of Tai Chi Ruler movements.

T'ai Chi Chuan is an internal (or "soft") martial art which had formative influences in Taoist and Buddhist monasteries in China. The intent of the movements follow the Taoist philosophy of Lao Tse, the author of the 6th century B.C.E book Tao Te Ching. An early 13-posture form was found outlined in the Tai Chi Classics by Zhang Sanfeng, who lived during the 12th century. Legends have it that Zhang Sanfeng studied Dao Yin (now called qigong) breathing exercises from Taoist masters and martial arts at the Chan Buddhist Shaolin monastery, eventually combining the two skills to formulate the internal principles that guide T'ai Chi practice to this day. Of the modern styles of T'ai Chi, the Chen form was developed first by Chen Wangting (1580 -1660). The Yang, Wu/Hao, Wu, Sun and other styles were developed later.

1. Sink the shoulders and drop the elbows
2. Relax the chest and belly and round the back
3. Sink your Qi (chi) down to the dantien
4. Lightly raise up the head, look slightly down
5. Relax the waist and hip region
6. In your movements, differentiate between empty and full = Yin and Yang
7. Using the mind to direct your movements, not physical force
8. Connect the mind and Qi
9. Keep a harmony between the internal and external aspects of your movement, the dantien connects with your movement
10. Have stillness within movement
11. Maintain continuity and evenness throughout the form, including coordination of upper and lower parts of the body

Today, most people practice T'ai Chi to improve their health. The slow motion routines, practiced with an intention to increase internal awareness, have been shown to build muscle strength, increase flexibility, and promote health, flexibility and longevity. Doctors and physical therapists recommend it for people with a variety of musculoskeletal conditions. Most importantly, practice of T'ai Chi improves your sense of well being, a factor which many believe is the key to most of its benefits. The range of medical conditions for which practice of T'ai Chi has potential benefits is remarkable! Here is a list of conditions for which medical evidence shows positive benefits for the regular practice of Tai Chi:

1. Helps maintain adequate bone density in post-menopausal women.
2. Knee osteoarthritis pain is decreased and feelings of well being are increased.
3. Increases flexibility in patients with ankylosing spondylitis.
4. Improves several risk factors related to heart disease, including lowering blood pressure, trigylcerides, cholesterol and C-reactive protein. It also improved the ability to exercise.
5. Improves the quality and length of sleep for those with sleep disorders.
6. For those with Parkinson's Disease it improves balance and the ability to walk.
7. A study showed improved balance in patients who had strokes and Tai chi was better than mobility and breathing exercises in achieving this goal. http://www.health.harvard.edu/newsletters/Harvard_Womens_Health_Watch/2009/May/The-health-benefits-of-tai-chi
8. Tai Chi practice improves posture, balance, flexibility, muscle mass and tone, stamina, and strength in older adults. As compared to stretching exercises, a tai chi group had better balance and fewer falls than the stretching group.
9. There is some evidence that it is helpful when practices along with conventional treatments for cancer. http://www.cancer.org/docroot/ETO/content/ETO_5_3X_Tai_Chi.asp
10. Practice of Tai Chi increases the motivation to continue exercising.
11. Improvements have also been seen for chronic diseases such as arthritis, osteoporosis, chronic obstructive pulmonary disease, and peripheral artery disease.
12. It can reduce stress and provides similar cardiovascular benefits as does moderate exercise. http://coltech88.webs.com/ 11