What is T’ai Chi?
Most people are familiar with the symbol for T’ai Chi, the Taiji diagram of interconnecting black and white circles with the opposing dots. This signifies the yin yang of life; the complementary opposites (light – dark; firm -yielding; hot-cold and the harmonizing opposites that together form the whole. This is best represented in the mountain. When we see the mountain, we see part in shadow (the yin), part in light, (the yang) but the mountain is both light and dark. This is relational dualism of T’ai Chi Ch’uan.
A Journey and a Philosophy
T’ai Chi is a journey, not a destination; nor is it simply an exercise of the body. It is a philosophy of living and a pursuit of self-awareness. The journey leads to improved health and wellbeing.
T’ai Chi Ch’uan (pron: Tie Chee Chwan), often written as Taijiquan or in its abbreviated form, T’ai Chi, is an ancient Chinese exercise of mind, body and spirit and the first martial art. T’ai Chi Ch’uan means Ultimate or Supreme boxing or in some translations, Ultimate Supreme Force. T’ai Chi is one of the five components of Chinese medicine with the purpose of preventing illness and restoring health. Of the five styles of T’ai Chi, Chen is the oldest and still practiced today in the Chen Village Henan province in China. However, Yang style, the second oldest style is the most popular and performed world-wide. Its tall stance from the waist, large circular motions and relaxed, soft body is what distinguishes Yang style form other forms.
Over the years, T’ai Chi has lost is favor as a fighting form and is practiced now for its benefits to health and wellbeing. A number of studies suggest that performing T’ai Chi at least three times a week improves balance and boosts the immune system. T’ai Chi is recommended by the Arthritis Foundation and the Parkinson’s disease Foundation for its gentle movements and emphasis on weight shifting and balance. As a weight bearing exercise, it is an excellent strategy for improving bone health and preventing falls. It is calming and relaxing and good for the soul.
T’ai Chi is guided by nature and so many of the names of the postures reflect this- embrace the peacock’s tail, white crane spreads its wings, golden cock stands on one foot, repulse the monkey and many more. It is this imagery that connects the mind, body and spirit as we perform T’a Chi Ch’uan.
Health Benefits
As a weight bearing exercise, T’ai Chi is good for maintaining and improving bone health when performed on a regular basis. With its focus on balance, Tai Chi is recommended to prevent falls among older adults. It is most beneficial as a way to reduce fall risk when practiced for at least 50 hours cumulatively. This could mean taking a one-hour class twice a week for six months, or three times a week for four months. When a person stops practicing T’ai Chi, the physical benefits slowly disappear over time.