Tai chi from the Gale Encyclopedia of Medicine
Definition
Tai chi is a Chinese
exercise system
which uses slow,
smooth body movements
to achieve a state
of relaxation of
both body and mind.
Purpose
As a system of physical
exercise used to
improve and maintain
health, tai chi
can be helpful
in achieving a
state of physical
and mental relaxation
while also strengthening
the cardiovascular
system.
Precautions
As a very slow and
gentle form of
moving, tai chi
has virtually no
side effects. However,
if a person has
any doubts about
his or her joints,
vertebrae, or heart,
a physician should
be consulted.
Description
Developed originally
in China as a self-defense
strategy, or martial
art, tai chi--the
"supreme ultimate
fist"--is practiced
in modern times primarily
as a gentle exercise
technique. Described
as
"meditation
in motion,"
tai chi consists
of a standing person
performing a series
of postures or bodily
movements in a slow
and graceful manner,
with each movement
flowing without pause
to the next. According
to Chinese legend,
the technique was
created by a Taoist
monk who was inspired
as he watched a crane
and a snake do battle.
Impressed by the
snake's ability to
subtly and swiftly
avoid the bird's
thrusts, he devised
a series of self-defense
techniques that do
not involve meeting
the opponent's force
with force, but rather
stresses evading
the blow; causing
the opponent's own
momentum to work
against him.
Tai chi is an ancient form of exercise, about 2,000 years old, that at one point had over 100 separate movements or postures. In current practice, there are two popular versions of 18 and 37 movements respectively. The fact that in China 10 million people practice some type of tai chi daily suggests that it is the one of the most popular forms of exercise in the world. In the United States, tai chi is learned in classes in which students (or "players," as they are called in China) wear loose, comfortable clothing and either go barefoot or wear only socks or soft shoes. In China, tai chi is almost always practiced outdoors at dawn, and ideally near trees. Unlike other martial arts, tai chi is not competitive. Classes usually begin with a few minutes of standing meditation to calm the mind and gather energy. Following warm-up exercises, students are taught the basics of a particular form or posture. Learning forms is not easy, and it takes some time to master what looks like a simple position. Properly-done postures are done in a relaxed, artful, and linked way; with the circular and rhythmic movements of one position flowing seamlessly into the next.
While strict attention to body position is critical, proper breathing is considered to be equally important. Just as movements are slow and continuous and without strain, breathing should be effortless yet deep. Finally, both mental and physical balance is considered essential to tai chi. The experienced practitioner of tai chi maintains perfect body balance throughout the exercise series. Altogether, the five essential qualities of tai chi are:
Slowness. To develop
awareness.
Lightness. To make
movements flow.
Balance. To prevent
body strain.
Calmness. To maintain
continuity.
Clarity. To focus
the mind.
Tai chi has both physical and mental benefits. If done regularly, it improves muscle tone, flexibility, balance, and coordination. Many older people find that it boosts their energy, stamina, and agility, sharpens their reflexes, and gives an overall sense of well-being. The calming and meditative aspects of tai chi allow many to experience its ability to relieve stress. Some claim tai chi to be a healing therapy, and it is often used to support other treatments for chronic conditions; arthritis and digestive disorders are just two examples. Like yoga, tai chi has several different styles to suit the individual. Also, it can eventually be done daily by oneself, and ultimately becomes a very personal endeavor. Most Westerners find it best to practice tai chi in the same place and at the same time of day, and those who enjoy it most are those who are not seeking major, dramatic breakthroughs, but rather who can take pleasure in small gains that accumulate over a long period of time.
Risks
Tai chi is a safe
exercise system
for people of all
ages and fitness
levels. Done properly,
without any over-stretching,
tai chi should
not leave a person
feeling tired or
sore.
Normal results
Besides its overall
fitness benefits
and stress reduction
aspects, regular
tai chi sessions
are said to be
especially helpful
for seniors, as
it lowers their
blood pressure.
It claims to benefit
arthritis sufferers,
those recovering
from an injury
or rehabilitating
their hearts, and
also improves balance,
and therefore,
reduces the risk
of falling, especially
important for the
elderly. Tai chi
can result in a
significant improvement
in the quality
of life for anyone.
But, because of
the low stress
level of the exercises
it is particularly
attractive form
of exercise to
seniors.
Key Terms
Arthritis -
Inflammation of the
joints.
Cardiovascular - Relating
to the heart and blood vessels.
Continuity -
Uninterrupted
and successive.
Meditation -
An exercise of
contemplation
that induces
a temporary feeling
of relaxation.
Stamina -
Staying power,
endurance.
Yoga -
A system of exercise
aimed at promoting
the control of
the body and
the mind.
Further Reading
Books
Crompton, Paul. Tai
Chi. New York: Macmillan,
1996.
Guiness, Alma E.
Family Guide to Natural
Medicine. Plesantville,
NY: The Reader's
Digest Association,
Inc., 1993.
Parry, Robert. Tai
Chi. Chicago, IL:
NTC Publishing Group,
1997.
Periodicals
Brody, Jane.
"Tai Chi Offers
Gentle, Stylized
Exercises."
The New York Times
(July 16, 1997):
C1.
Krucoff, Carol.
"Western Science
Studies Healing Effects
of Ancient Eastern
Practice."
The Washington Post
(April 14, 1998):
28, 30.
Organizations
The Northeastern
Tai Chi Chuan Association.
163 West 23rd St.,
5th Floor., New
York, NY 10011
(212) 741-1922.
Gale Encyclopedia of Medicine. Gale Research, 1999.
Learn more about Tai Chi & Qigong, and search a worldwide teachers directory at http://www.worldtaichiday.org