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What is tai chi?
Tai chi, pronounced "tie chee," is a gentle exercise program that is a part of Traditional Chinese Medicine.
Derived from the martial arts, tai chi is composed of slow, deliberate movements, meditation, and deep breathing, which enhance
physical health and emotional well-being.
As are many practices from the East, tai chi is based on spiritual and philosophical ideas that advocate a need for balance
in the body, mind, and spirit. Central to tai chi is the idea that qi (pronounced "chee"), or life energy, flows
throughout the body. Qi must be able to move freely for good health. The principle of yin/yang is important, too. Yin and
yang are opposite and complementary forces in the universe, such as light and dark. Tai chi is meant to harmonize these pairs
of opposites. Finally, tai chi imitates motion found in nature, such as the movements of animals, thereby uniting human beings
with the natural world.
How does tai chi work?
There are various perspectives on how tai chi works. Eastern philosophy holds that tai chi unblocks the flow of qi; when
qi flows properly, the body, mind, and spirit are in balance and health is maintained. Others believe that tai chi works in
the same way as other mind-body therapies, and there is ample evidence that paying attention to the connection between the
mind and the body can relieve stress, combat disease, and enhance physical well-being.
Tai chi has three major components—movement, meditation, and deep breathing.
• Movement -- all the major muscle groups and joints are needed for the slow, gentle movements in tai chi. Tai
chi improves balance, agility, strength, flexibility, stamina, muscle tone, and coordination. This low-impact, weight-bearing
exercise strengthens bones and can slow bone loss, thus preventing the development of osteoporosis.
• Meditation -- research shows that meditation soothes the mind, enhances concentration, reduces anxiety, and
lowers blood pressure and heart rate.
• Deep breathing -- exhaling stale air and toxins from the lungs while inhaling a plentitude of fresh air increases
lung capacity, stretches the muscles involved in breathing, and releases tension. It also enhances blood circulation to the
brain, which boosts mental alertness. At the same time, the entire body is supplied with fresh oxygen and nutrients.
What conditions respond well to tai chi?
Tai chi improves overall fitness, coordination, and agility. People who practice tai chi on a regular basis tend to have
good posture, flexibility, and range of motion, are more mentally alert, and sleep more soundly at night.
Tai chi is both a preventive and a complementary therapy for a wide range of conditions. Specifically, it is beneficial
for chronic pain, gout, heart disease, high blood pressure, arthritis, osteoporosis, headaches, and sleep disorders. Tai chi
is also beneficial for the immune system and the central nervous system, which makes it especially good for people with a
chronic illness, anxiety, depression, or any stress-related conditions. The deep breathing of tai chi regulates the respiratory
system, helping to treat respiratory ailments such as asthma, bronchitis, and emphysema. It also stimulates the abdomen, which
aids digestion and helps relieve constipation and gastrointestinal conditions. Many studies indicate that elderly people who
practice tai chi are much less prone to falls, a serious health risk to people in that age group.
How does slow and easy tai chi and Qi Gong have any effect?
From the Traditional Chinese Medicine point of view tai chi and Qi Gong are used to promote personal energy for self healing
and wellbeing.
The tai chi model is based on the premise that there is a bio energy system in the body. The bio energy or Qi gets carried
round the body in energy channels called meridians - a bit like the way the veins carry blood around the body.
There are 12 main meridians and 8 secondary meridians carrying Qi throughout the body and through the major organs. Interrupted,
weak or blocked flow of Qi causes illness.
tai chi and Qi Gong work because the muscle movements in the exercises are designed to stimulate the flow of Qi through
the body and the major organs. When Qi flows smoothly people are well.
Other tai chi and Qi Gong exercises involve the cultivation or growth and storage of Qi leading to longer life, better
health and faster recovery from accidents.
From the Qi perspective all health conditions - even the most serious can be treated and improved with Qi Gong.
The tai chi forms provide the same kind of stimulation for the meridian systems.
A western perspective might focus on the purely mechanical effects of tai chi practice.
The emphasis on correct body posture and spinal alignment while practicing tai chi releases tension and pressure caused
by slumping - improved posture improves the digestive system and removes stress from the back.
Moving weight from leg to leg is common to many tai chi exercises, as is extending and lifting the arms, legs and hands.
All these different tai chi moves have one thing in common, they vary the load on joint surfaces increasing the flow of natural
lubricant and nutrients into the joint, meaning that they move more easily and freely.
The flowing movements of a typical tai chi routine disguise the incredibly high number of joint rotations that are being
used. The neck will move from side to side, palms will turn over, elbows and shoulders will rotate all increasing flexibility
and range of motion of the joints.
At the same time the muscles, ligaments and tendons that protect and support the joints are being strengthened which keeps
them mobile and healthy. All this while you are simply enjoying doing your tai chi exercises.
As a preventative measure regular practice of tai chi will mean that you will be less likely to become stiff and in pain
due to the onset of things like lumbago, arthritis and sciatica.
And then there's the psychological benefits gained by the unique mind body link in tai chi exercises. As you direct your
mind to focus on the moves you will find that you have screened out all the distractions. What an incredible benefit from
tai chi - peace of mind.
What are the benefits of practising tai chi?
Immediate benefits from practicing tai chi tend to be a clearer and more relaxed mind - and this can happen on day 1.
Clinical studies in the US report improved balance and peace of mind after only 8 weeks of a very simple set of movements
taken from a variety of tai chi styles.
Other, less expected, benefits of tai chi include improved working of internal organs, better breathing and finding it
easier to sleep at night.
People report more strength, stamina and suppleness as a direct result of doing their tai chi.
Our fitness for life section has more in depth details.
And for others tai chi benefits come in the form of reduced stress, and an improved ability to deal with difficult situations.
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