What Is Tai Chi?
Tai Chi, (also written
"Taiji" or "Taijiquan") or simply Tai Chi, is a slow, graceful Chinese
exercise that enhances relaxation skills, mental focus and physical
alignment while building leg strength, endurance and stability. Ideal
for increasing stamina, flexibility and coordination, Tai Chi promotes
efficiency of movement and economy of effort. Its principles apply to
all activity. Tai Chi is a form of Qigong, a Chinese term for energy
cultivation.
Tai Chi practice incorporates principles for health of body, mind and
spirit. These principles promote harmony in human interactions as well.
The Mind/Body Principles of Tai Chi
Tai Chi is based on the perspective that mind and
body are not separate; rather, they are different expressions of Qi
energy or life force. The principles that facilitate health of body
naturally are healthy for the mind, and visa versa. These principles
apply to human interaction as well. Tai Chi was developed as a means of
cultivating the body, mind and spirit to function in harmony with the
external world.
Origins of Tai Chi
Tai Chi originated in China around the 13th century
A.D. as a synthesis of martial arts exercise and sitting meditation.
The perspective of the Tao (the Way) was integral to the philosophy and culture
of China for thousands of years and naturally influenced the
development of Tai Chi. Tao is translated as "road" or "path" or "the way."
According to this perspective, living simply, being quiet and observant
and willing to move with the flow of things promotes harmonious life.
This insight is based on astute observation of nature's cycles and on a
cosmology that is compatible with modern theoretical physics. The body
is a microcosm of the universe and one's personal health is influenced
by the rhythms of life on earth, the patterns of the larger universe,
and all relationship to other humans. All of life is interconnected.
Tai Chi, which is based in self
defense movements, evolved as a physical activity for integrating mind,
body and spirit to function in harmony with the external world. Rather
than cultivating brute force, which inevitably becomes depleted. Tai
Chi (which means "Supreme Ultimate") cultivates the Middle Way, a
peaceful path.
Guidelines for Tai Chi Practice
Mindfulness
Basic to
the practice of Tai Chi is an attitude of mindfulness, or awareness of
the present moment. Attention is focused on the position and feeling
within the body. Surroundings are experienced with the senses.
Postural AlignmentThe
practitioner maintains focus on proper, natural standing postural
alignment throughout the sequence, checking to see that the body is
upright, the head erect, spine comfortably aligned, shoulders balanced
and relaxed, and the weight evenly distributed on the soles of the
feet. While moving, the body remains in an upright position and the
shoulders remain aligned over the hips.
Breath Awareness
Natural
diaphragmatic breathing patterns are maintained throughout the entire
sequence. Many people hold their breath while concentrating. Tai Chi
trains breath awareness with movement.
Active RelaxationActive
relaxation involves integrating mindfulness with physical relaxation
and simultaneous awareness of all parts of the body. It involves being
both alert and calm at the same time and promotes the flow of Qi or
life force throughout the body.
Slow Movement
Most
exercise programs focus on exertion and straining as a means to
achieving increased strength and endurance. Tai Chi facilitates both
strength and endurance through slow, relaxed movement. The slower and
lower the movement, the greater the strength and endurance benefit.
Weight SeparationDuring
transitions and weight shifts, the weight ideally is 100 percent on one
foot, keeping the body upright. Commonly referred to as "separating the
weight," it contributes to better balance and increased leg strength.
Integrated Movement
The head,
trunk and pelvis rotate as a single "column" aligned over the stable
base in the feet. All arm and hand movements are initiated by the
upright rotation of this "column." There is no twisting of the spine.
