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Tai Chi

Tai chi chuan (commonly known as tai chi) is an exercise system that relaxes both body and mind through concentrated breathing and a fluid series of slow, smooth movements. Its movements consist largely of stepping, shifting weight, and rotating. It originated in China as a martial art, which is reflected by its name, which literally means "supreme ultimate fist." However, its focus was always on avoiding attacks rather than delivering them and today it is used almost entirely for maintaining physical and mental health.

A 2007 study found that 2.3 million Americans had practiced tai chi in the last 12 months. Additional studies have found that people tend to stick with tai chi, making it an incredibly effective exercise regimen.

Tai chi is safe for people of all ages to practice, and has become especially popular among seniors. Many seniors choose to practice tai chi because it can help them improve their balance and coordination, lower their blood pressure, and relieve their arthritic pain.

The Origins of Tai Chi

Because it is so ancient, the history of tai chi consists mostly of legends, which vary widely in their accounts. However, most of the legends agree that Chang San-feng, a Taoist monk, was responsible for the founding of tai chi. Chang lived over 800 years ago, although the legends disagree on exactly when he lived.

During World War I Pilates was held in England because of his German citizenry and as a result, worked in an English prison camp. Pilates became inspired at the camp where he created a system of straps to the hospital beds in order to help patients grow stronger and more mobile. Pilates also came across the importance of a strong center including the abdominal and back muscles, in order for the movement of the whole body to be correct. Within the hospital he attached springs to the beds to increase resistance, which later led to his creation of the Reformer, a machine now used during Pilates. The idea of the core being a crucial part of a human’s health was the foundation in which he created Pilates and the machines that are used during the practice.

A popular version of the legend is that Chang witness a fight between a crane and a snake and was inspired by the way in which the snake evaded the crane’s attacks. Another version states that Chang was searching for the elixir of life. Eventually he came to realize that the elixir was really just a metaphor for the universal life force, chi, and that through the movements of tai chi (which came to him in a dream), he could channel that energy into his body.

In any case, Chang and some of his followers opened the Wu t'ang Temple to teach Taoist philosophy and this new form of martial arts that relied on channeling inner, rather than outer, force.

The history of tai chi after the 17th century is more carefully and consistently recorded. In the early 17th century, while Chang San-feng's tai chi was still being kept a carefully guarded temple secret, a retired military officer named Chen Wangting founded his own style of tai chi. Chen also kept his form a secret, teaching only his sons. However, years later, a boxer named Yang Luchan learned the Chen style and then began his own school. The Hao, Sun, and Wu schools followed shortly thereafter, each influenced by a combination of those that came before.

Today, these five schools are the five most popular styles of tai chi, although Yang is the most well-known. Additionally, these styles have continued to evolve: in the 1950s, tai chi experts met and produced a number of modern forms (tai chi sequences) for various levels of experience.

The principles of tai chi practice are slowness, lightness, balance, calmness, and clarity. It is practiced standing, while performing a fluid series of movements, and has been called "moving meditation."

Ideally, tai chi should be practiced in the morning , outside, and near trees. Some people practice alone, while others prefer to practice in a group with an instructor. People typically perform one of a number of Forms, codified sequences of movement. These sequences are designed to stimulate the flow of chi through the body, similar to the practice of acupuncture. Tai chi philosophy states that most people have too much chi concentrated in their heads, causing them stress. By practicing tai chi, one can stimulate the chi to flow downward, creating calm in the mind.

Tai chi is deeply rooted in Taoist philosophy and particularly in its principle of wu-wei -- the action of non-action. The idea is that we must move with, rather than against, the flow of the universe. Some also believe that Taoist scholars embedded their wisdom into tai chi, using its martial art style to attract young men to scholarship. These people believe that each movement in a form has hidden meaning to be contemplated and studied.

The long-term practice of tai chi has many benefits. Physically, it can increase muscle tone, flexibility, balance, coordination, energy, stamina, and agility. It can also improve the reflexes. Additionally, it has been shown to reduce blood pressure, stimulate the immune system, and improve immune function. Tai chi has also been linked to better sleep, greater overall health, and less pain and stiffness.

Because tai chi requires the individual to focus entirely on his or her movement, they are able to tune out everything else, bringing on a sense of calm and relaxation. This can tremendously reduce stress.

Tai chi has been correlated with improvement in chronic conditions such as arthritis, fibromyalgia, and digestive disorders. It has also been found to improve functional capacity in breast cancer patients and quality of life in HIV patients.