Tai Chi, short for T’ai Chi Chuan, is thousands of years old and based on Chinese medicine, specifically qigong. Martial arts and meditation are both parts of the discipline, which may seem like an odd mix. It’s an unusual thing to do; however, given some time and practice, it can be calming and relaxing in many ways. The goal is to slow your mind and body down by repeating rhythmic dancing and breath training for 30 to 60 minutes.
Ideally, this leads to a sense of inner calm and tranquility. Furthermore, Tai Chi is employed to help improve your physical health. Continue reading for more of the benefits.
Tai chi is a form of moving meditation. When you look at someone practicing Tai Chi, they are moving slowly. It is also evident that they concentrate entirely on the activity at hand. The next time you see someone practicing, look at the expressions they have on their faces.
Tai chi is very safe. No fancy equipment is needed, so starting is easy. Most of the time, the benefits of tai chi are best if you start before you get sick or can’t do certain things. Here’s some advice for doing so:
Don’t let the language intimidate you. Some programs emphasize the martial arts part of tai chi more than its ability to heal and reduce stress. You can learn long series of movements, or you can do shorter sequences that help you focus on your breathing and meditation.
Check with your doctor. If you have a musculoskeletal issue or medical condition, take medications making you dizzy, do check with your doctor before attempting any tai chi method for your health and safety.
Taking a course may be the best way to learn tai chi. Consider observing and taking a class. Seeing a teacher in action and possibly setting up a time to ask questions. Many teachers may allow you to keep the course first. Ask about types at your local Y, senior center, or community education center.
You can buy or rent videos to see some varied practices and methods. Even though there are some outstanding books about tai chi, it can be hard to understand the flow of the movements from still photos or drawings.
Talk to the instructor. Tai chi instructors don’t have to go to school or get a license, so you’ll have to rely on recommendations or other information you find. Look for an seasoned instructor who will accommodate individual health concerns about coordination.
Dress comfortably. Wearing loose-fitting clothes that don’t restrict your range of motion is best. You may practice barefoot or in lightweight, comfortable, and flexible shoes. Taichi shoes are available, but those in your closet will probably work fine. You’ll need shoes that won’t slip. You can have enough support to help you keep your balance, but thin soles so you can feel the ground. Running shoes made to move you forward are a better choice.
Keep an eye on your progress. Medical research has tested programs and tai chi interventions that last at least 12 weeks, with lessons once or twice a week and practice at home. By the end of the 12 weeks, you should know whether you enjoy tai chi and may already have noticed positive physical and psychological changes.
Tai Chi’s Five Distinct Styles
Tai Chi has five primary forms or “styles”: Chen, Yang, Hao, Wu, Chen, and Sun. Each follows the same principle, combining meditation with martial arts, with some minor differences.
Chen
Chen is the oldest (and thus the original) type of tai chi, developed in the 1600s. Created by the Chen family in Chen Village and is distinguished by a blend of slow and rapid movements such as jumping, kicking, and striking.
Chen also employs a technique known as “silk reeling,” a spiral-flowing movement that begins at the feet, progresses to the hands and serves as the foundation of Chen-style tai chi.
Yang Yang is widely practiced around the world and is typically considered the most popular type of Tai Chi. Yang Lu-Ch’an founded it in the mid-1800s and built it on the original Chen style.
The most significant difference is that it focuses on increasing flexibility through big, slow, and beautiful movements. Because it doesn’t have Chen’s short, fast moves, it is more approachable and suitable for people of all ages and fitness levels; this is why it is so popular.
Wu
More related to balance Wu Ch’uan-yu, who Yang taught, came up with the Wu style of Tai Chi, which is also one of the most popular. It is different from other forms of Tai Chi because it focuses on extending the body by leaning forward and backward instead of standing in the middle. In that sense, it is primarily concerned with promoting equilibrium.
Sun
Sun Lutang created the Sun form of Tai Chi. He was a Confucian and Taoist philosopher and a master of many Chinese martial arts.
This rendition has more footwork and smooth, silky hand gestures. As you see it from start to finish, it looks like a well-planned dance.
Hao Hao is the least popular of the five forms of Tai Chi because it is highly complex and demands a more advanced skill level. This form isn’t suitable for beginners because it’s about “managing the flow of qi,” which is Chinese for “internal force.”
Tai Chi Has Many Health Advantages Tai Chi has many health benefits for inner and outer health. However, it is only a partial list of all the health benefits. It still needs to complete the list of health benefits. As you practice, you can feel the varied health benefits for yourself.
The meditative part of Tai Chi and physical exercise can help calm your mind, sharpen your focus, and even release endorphins, which make you feel good.
Improves cognitive capacities: Tai Chi can improve cognitive abilities and boost mental well-being. A 2013 Journal of Sport and Health Science meta-analysis found that physical exercise generally enhances cognitive function. Researchers specifically suggested Tai Chi for older people because it is a form of physical activity that is easier to do and is gentler on the body. It also works the mind through repeated “choreography.”
Improves flexibility and agility: Tai Chi, like yoga, frequently incorporates body extensions that can typically increase your flexibility and skill. It is helpful in everyday life but can also make you more elegant and capable in other sports.
The intricate “yin and yang” movements of Tai Chi help to improve balance and coordination. These movements can also help you become more flexible and agile. Again, this skill is helpful in everyday life (fine motor abilities can even prevent accidents, stumbles, and falls) and in other sports.
Like any other form of physical training, Tai Chi can help you build on your strength and stamina. With consistent practice, you may notice that you’re slimmer, your muscles are more defined, and you can work out for extended periods.
Who Would Gain the Most from Tai Chi?
Incorporating tai chi into one’s life can help anyone. The Yang, Wu, and Sun forms, in particular, are considered the most approachable since they employ calm and steady movements that even beginners may learn.
Because of its delicate and graceful nature, Tai Chi is an ideal “sport” for the elderly.
There are even modern-day variations that you may execute while seated in a chair! Furthermore, because Tai Chi contains a mental component, it is an excellent way to concentrate and discover inner peace.
Tai Chi Instructions and Practice
While Tai Chi may seem out of your comfort zone, many clubs, fitness studios, and even volunteer organizations offer classes and sessions worldwide. You can use social media like Instagram, Facebook, and YouTube to practice Tai Chi with a live teacher or a previously recorded style.
You’ll be able to practice anywhere from your bedroom to your backyard after you’ve mastered the choreography.
Finally we state, Tai Chi is unusual in that it combines physical training with meditation. Due to the calm and steady motions, practically anyone interested in learning and practicing the art may do so. This unique mix delivers several benefits to both your physical and mental health.