Tai chi is a gentle martial art that works body and mind – 7/9/2023 – Equilibrium

With 250 million practitioners worldwide, tai chi is often described as one of the most popular physical activities in the world. It originated in China in the 17th century as a martial art. Unlike karate or taekwondo, the practice focuses on inner strength rather than fighting, which is why it is more accessible to older adults or people who have suffered injuries.

Shirley Chock, 48, started doing tai chi in her early 20s after suffering an ACL (anterior cruciate ligament) injury. She had previously practiced wushu kung fu, a more acrobatic martial art – that’s where she suffered her injury – and tai chi was a low-impact activity with which she could rehabilitate herself.

The former financial professional, who was born in New York but grew up in Taiwan, says tai chi also helped her manage stress and deal with conflict. After about two years, she started teaching. She ended up taking over the direction of Aiping Tai Chi in Connecticut, the school where she herself trained.

Since then, says Chock, “What I hear most from older practitioners is ‘I wish I had discovered this practice when I was younger.’

See why tai chi is so beneficial and learn how to get started.

Why practice tai chi?

Tai chi combines mental focus and physical effort to foster strength, flexibility and mindfulness, says Peter Wayne, director of the Osher Center for Integrative Medicine and author of “Harvard Medical School Guide to Tai Chi.”

The poses are done while standing and are less difficult than many poses in yoga, another mind-body practice. “Because tai chi has evolved in terms of physical function and interaction, I think it translates best to everyday activities like lifting shopping bags, opening doors or picking up falling objects,” Wayne said. The sport also differs from passive techniques such as meditation, because it combines movement and deep breathing, which, according to specialists, help the practitioner to calm his nervous system.

Research suggests that tai chi can also improve balance and mobility, including in people with neurological conditions like Parkinson’s disease. And it helps seniors to avoid falls. By strengthening the muscles surrounding the joints, it reduces strain on the joints, points out Amanda Sammut, director of rheumatology at Harlem Hospital and clinical professor of medicine at Columbia University.

For this reason, the practice is recommended in the American College of Rheumatology guidelines for the management of osteoarthritis of the knees and hips. Studies suggest that two to three weekly sessions can improve depression, anxiety, psychological well-being and cognitive flexibility.

Depending on your fitness level, tai chi can be an aerobic effort comparable to a brisk walk of the same duration. The practice has few risks, but it is still recommended to consult your doctor before starting if you have chronic health problems.

How to begin?

The name “tai chi” alludes to both the physical practice and the underlying theory of yin and yang — the idea that there’s no good without bad, no dark without light, says Chock.

There are several styles of tai chi –including the Yang, Chen and Sun styles–, named after renowned masters or the founders of each style. “There are differences between them, but there’s a lot more in common,” says Wayne, and there’s no scientific evidence that any style is superior to others. For beginners, Chock recommends the Yang style. It’s the most popular, so you’ll have a lot of options for classes.

There is no standardized certification for instructors. Wayne suggests looking up schools and classes online. If you’re interested in understanding the philosophy, look for people who’ve studied the practice in depth, not just classes that focus solely on the fitness aspect.

Do at least two sessions to make sure you are comfortable with the space, the teaching style, and your fellow students. “Tai chi is something that has to be experienced in person. You have to go out there, try it and feel the effect,” says Chock.

Some tai chi schools are expensive, but others are more affordable, and you can sometimes find free classes in parks or through community organizations. It’s also possible to learn online, and some instructors who also have medical training give virtual courses to people with arthritis and other health conditions, points out Sammut.

Beginners classes include the fundamental starter exercises and introduce concepts and principles little by little, before starting with simple choreography, so you don’t feel intimidated by the complicated steps. According to Chock, it’s also helpful to look at the names of tai chi movements (often references to Chinese literature) as visualization tools. For example, if you are doing the “White Crane Spreads Wings” move, “imagine a crane spreading its wings”.

Despite the basics of martial art, chances are you won’t get to fight. Advanced practitioners can spar with other practitioners, but most classes teach moves to be done individually. Check out four of them that are appropriate for beginners.

spill the chi

Stand with your feet shoulder-width apart. Bend your knees slightly, lift your left foot and take a big step to the left. Center your body weight. Begin rocking back and forth, lifting your heels first, then your toes, then your heels again.

Each time you come forward and land on your toes, raise your arms to chest height, palms facing down, fists loose. As you land on your heels, bring your arms down by your sides, palms facing backwards.

raise the chi

Stand with your feet shoulder-width apart. Lift your left foot and take a big step to the left. Bend your knees into a small squat and at the same time raise your arms in front of you, wrists loose and hands relaxed. Gently lower your hands and at the same time slowly straighten your legs.

hands like clouds

Stand with your feet shoulder-width apart. Gently bend your knees, lift your left foot and take a big step to the left. Straighten your knees and at the same time raise your arms to chest height, palms facing down, wrists loose and hands relaxed.

Calmly bend your knees into a small squat, with your hands in front of you. Turn your torso to the right, and at the same time shift your weight to your right leg and pass your right hand up and to the side in front of your face, palm facing inwards. When your hand crosses the midline, lower your arm again.

Repeat in the other direction, turning your torso to the left, putting your weight on your left leg, bringing your left hand up and in front of your face, then lower it.

Wash yourself with the chi from the heavens

Stand with your feet shoulder-width apart. Raise your left foot to take a big step to the left. Raise your hands slowly to the sides and above your head. With your palms facing down, bring your hands down, passing them in front of your face, and towards the floor. Visualize rejuvenating energy flowing through your body and anchoring you to the ground.

Translated by Clara Allain