About Tai Chi

Tai Chi consists of four parts. It is a component of the Chinese Kungfu. Most people know Chinese Kungfu through this guy - Bruce Lee, the super super movie star, and grand master. Every movement of Tai Chi has attack and/or defense elements. Nowadays, most people are focused on its health function and ignore its Kungfu function.

Tai Chi includes Qigong. Qigong is an ancient Chinese exercise and healing technique that involves meditation, and by that I mean focused attention. I do not use the word “meditation” in any religious sense. Qigong also involves controlled breathing and movement exercises. Many people consider qigong and tai chi to be two distinct practices. However, from my point of view, I prefer to say Tai Chi includes Qigong, because in advanced Tai Chi, each movement of Tai Chi must correspond with breathing.

Tai Chi includes the Yin and Yang philosophy. It is a simple, yet extensive ancient Chinese philosophy. It has three characteristics: unity, opposition and interdependence. When you read Tai Chi theory, you will find profound truths and philosophies that can guide you in your daily living. For example, finding a good and healthy balance between work and play.

Tai Chi and Traditional Chinese Medicine are both based on Yin and Yang theory. So we would say they have the same root. If you read some Tai Chi theories, you would find many methods and points of view are similar or connect with or are even the same as the Traditional Chinese Medicine. That is why even if there is no illness, the doctor always recommends practicing Tai Chi to prevent illness.

Teacher, find a good teacher

Aim, setup a personal goal

Insistence, regular practice

Change mind set

Have a healthy life style

Improve the immune system

Benefit of learning Tai Chi

1. Pain management （Flexibility）

In nowadays, lower back pain is a widespread problem, causing more global disability than any other condition.

TaiChi can help you reduce pain and make you more aware of your posture when you sit, stand, and walk. Tai Chi exercise strengthens the muscles in your abdomen and pelvic area that are crucial to supporting the lower back. Go through strength and stretch training, it keeps our joints, muscles – our entire body – more flexible and strong.

2. Mental health （concentration）

Tai chi as one of the most powerful mind-body exercises to cultivate a stillness that serves to increase focus, reduce stress, and boost cognitive skills.

Preliminary research suggest that regularly practicing Tai Chi can reduce the symptoms of anxiety and depression.

As an internal art, Tai Chi uses the mind to guide the Qi (health function means Energy), and the Qi leads the internal force (martial art function means Power) to move the body. From the external manifestation, you are practicing Tai Chi, but the inner consciousness is guiding the action. Therefore, you must concentrate and focus on the movement. Meanwhile, during practicing, only minimum part of the brain is focused on the movements, the rest of the brain is resting. That’s why you feel refreshed after you are finishing the Tai Chi exercise.

3. Tai Chi helps balance dysfunction

Tai Chi has been found in many scientific studies to improve balance, reduce falling and fear of falling, and is supported as being a complementary therapy for vestibular rehabilitation as well. Furthermore, clinical trials found those people with Parkinson’s disease who practiced tai chi had improved balance and stability. Studies have shown tai chi to reduce falls in seniors by up to 45%. In a randomized, controlled trial of 195 participants, regular practice of tai chi was found to decrease the number of falls in people with Parkinson’s disease.

Fear of falling is a problematic consequence that can create a cyclic pattern of movement disorders, social isolation, and reduced quality of life, even without any experience of falling in the elderly. Tai chi is especially useful to increase leg strength and overall balance.

4. Better sleep and immunity improvement

Poor sleep can increase inflammation, blood pressure, insulin resistance, weight gain, and cardiovascular disease, as well as decrease blood sugar regulation. Researchers say getting good sleep can strengthen your immune system.

Tai Chi can also help people have better sleep, release stress and improve immunity.

One study followed young adults with anxiety after they were prescribed two tai chi classes each week, for 10 weeks. Based on participant reporting, the individuals who practiced tai chi experienced significant improvements in their quality of sleep. This same group also experienced a decrease in their anxiety symptoms.

Tai Chi can improve sleep for older adults, too. In a study published in 2016, researchers found that two months of twice-weekly tai chi classes was associated with better sleep in older adults with cognitive impairment.

5. Is tai chi safe?

Tai chi emphasizes movement flows and has roots in Chinese culture for a few centuries. Tai chi is generally considered to be a safe exercise with few side effects. It brings lots of benefits , such as, reduces pain, improve mood and management of chronic conditions. Some may experience a little aches or pains after practicing tai chi if you’re a beginner. More rigorous forms of tai chi and improper practice of Tai Chi are associated with increased risk of injury to joints. Especially if you’re new to Tai Chi, so PLEASE consider attending a formal class or working with a qualified instructor to reduce the risk of injury.

6. How to start tai chi

Tai chi focuses on proper posture and exact movements, something that is difficult to learn on your own. Most important is, it needs regularly practicing. If you’re new to tai chi, take a class or get a private qualified instructor.

According to research and therapists’ suggestions, twice-weekly Tai Chi classes for one session of 10 weeks, you will see the improvement.