What is Tai Chi Ch'uan?

Originating in ancient China, Tai Chi Ch'uan is a very effective exercise form for health of mind and body. It quickly pays back regular practice with strength, grace, and a calm mind. It is a noncompetitive, self-paced, interally-focused system wherein each posture flows into the next without pause, ensuring that your body is in constant motion. Numerous studies have shown Tai Chi improves muscular strength, flexibility, fitness, improves immunity, relieves pain and improves quality of life. Tai Chi movements emphasize weight transference to improve balance and prevent falls, while coordinated breathing lends a meditative mindfulness to the exercise. It has been described as a “moving meditation,” akin to walking meditation practices.

There are many schools and forms of Tai Chi: the four major schools being Chen, Yang, Wu, and Sun. Each school has its own features, but all share the same essential principles: mind integrated with the body; control of movements and breathing; generating internal energy, mindfulness, loosening, and serenity.
Who Can Do Tai Chi?

Tai Chi is low impact and puts minimal stress on muscles and joints, making it generally safe for all ages and fitness levels. In fact, because Tai Chi is a low impact exercise, it may be especially suitable for older adults who otherwise may not exercise. Tai Chi requires no special equipment, and can be performed anywhere, indoors or out. It can be practiced alone, or in a group class if you prefer a social exercise program.

Although Tai Chi is generally safe, women who are pregnant or people with joint problems, back pain, fractures, severe osteoporosis or a hernia should consult their health care provider before trying Tai Chi. Modification or avoidance of certain postures may be recommended.

Why Try Tai Chi?

When learned correctly, and performed regularly, Tai Chi can be a positive part of an overall approach to improving health. The benefits of Tai Chi include:

• Decreased stress, anxiety, and depression
• Improved mood
• Improved aerobic capacity
• Increased energy and stamina
• Improved flexibility, balance, and agility
• Improved muscle strength and definition

Some evidence indicates that Tai Chi also may help:

• Enhance quality of sleep
• Enhance the immune system
• Help lower blood pressure
• Improve joint pain
• Improve symptoms of congestive heart failure
• Improve overall well-being
• Reduce risk of falls in older adults

How Do I Start Learning Tai Chi?

Although you can rent or buy videos and books about Tai Chi, consider seeking guidance from a certified instructor to gain the full benefits and learn proper techniques.

A Tai Chi instructor can teach you specific positions and breathing techniques. An instructor can also teach you how to practice Tai Chi safely, especially if you have injuries, chronic conditions, or balance or coordination problems. Although Tai Chi is slow and gentle, and generally doesn't have negative side effects, it may be possible to get injured if you don't use the proper techniques.

Maintaining The Benefits of Tai Chi

You may find it helpful to practice Tai Chi in the same place and at the same time every day to develop a routine. But if your schedule is erratic, do Tai Chi whenever you have a few minutes (some forms can be performed in as little as five minutes, some as long as forty or more.) You can even practice the soothing mind-body concepts of Tai Chi without performing the actual movements when you are in a stressful situation, such as a traffic jam or a tense work meeting, for instance.

Choosing A Tai Chi Form

There are dozens of different forms of Tai Chi under the four major schools, each with its own particular focus. Some forms are more martial, some are far more formalized and rigid than others. Like any personal choice, your decision should be influenced by many factors, including your current health and activity levels, and personal preferences. Videos of many Tai Chi forms can be found online—keep in mind that in most cases, the performers are highly trained professionals, in some cases Olympic-level competitors! One of the great joys of Tai Chi is that your form is your own—you will learn and perform at your own pace, and your success can only be gauged by comparing your performance against yourself, no one else. There are no belts in Tai Chi, no ranking, no titles. It is a lifestyle, not a competition. The benefits are there for you to reap, all you have to do is take the first, slow step!