... to my Tai Chi page.

Tai Chi has been practiced in China for centuries as a martial art, as exercise, and as a means of improving the flow of internal energy within the body. Because of Tai Chi's emphasis on correct form and feeling each movement, it is practiced slowly and gently. Completely non-impact, yet involving the entire body, Tai Chi promotes strength, stamina, and flexibility, while tempering the joints of practitioners. Because the whole body moves as one, Tai Chi cultivates the link between mind and body, aiding in balance and coordination. Practitioners develop confident ease of movement.

Tai Chi was developed as a martial art/movement and breathing system that exercised all the joints and major muscle groups while circulating the chi, the internal energy. It is this circulation of the chi that prevents disease and debility.

Tai Chi is performed slowly, evenly, and thoughtfully, with the emphasis on continuity of movement without break or pause. The Chinese use the metaphor of pulling silk from a cocoon: pull steadily, and the strand unravels; pull too fast or too slow, and it breaks.

Throughout the form, the body remains soft and relaxed, as if suspended from the top of the head and the joints like a puppet. The mind is centered on each movement, assessing the alignment and correctness of the form, focusing on feeling the flow from substantial to insubstantial in each movement, fending off distractions. Breathing is through the nose, slow and even, inhaling during contractions, exhaling during expansions of the form.

In Tai Chi you’re always moving, but always in control. There’s no overextension, no wasted efforts. The whole body moves as one, with the body parts balanced in circular movement. Always moving, always rotating, always transforming into the opposite--the leg that bears the weight becomes "weightless" (hollow), the hand that was above circles below, while the other hand circles up to take its place. It’s not just hand, arm, and leg motions: the movement is controlled by the waist, and the hand, arm, and leg motions lead or follow the turning of the body. The weight shifts continuously, evenly and under control throughout the form, coming to rest briefly but completely on one leg or the other as the next element of the form unfolds.

Guidelines for Tai Chi Practice

Mindfulness
Basic to the practice of Tai Chi is an attitude of mindfulness, or awareness of the present moment. Attention is focused on the position and feeling within the body. Surroundings are experienced with the senses.

Postural Alignment
The practitioner maintains focus on proper, natural standing postural alignment throughout the sequence, checking to see that the body is upright, the head erect, spine comfortably aligned, shoulders balanced and relaxed, and the weight evenly distributed on the soles of the feet. While moving, the body remains in an upright position and the shoulders remain aligned over the hips.

Breath Awareness
Natural diaphragmatic breathing patterns are maintained throughout the entire sequence. Many people hold their breath while concentrating. Tai Chi trains breath awareness with movement.

Active Relaxation
Active relaxation involves integrating mindfulness with physical relaxation and simultaneous awareness of all parts of the body. It involves being both alert and calm at the same time and promotes the flow of Chi or life force throughout the body.

Slow Movement
Most exercise programs focus on exertion and straining as a means to achieving increased strength and endurance. Tai Chi facilitates both strength and endurance through slow, relaxed movement. The slower and lower the movement, the greater the strength and endurance benefit.

Weight Separation
During transitions and weight shifts, the weight is ideally 100 percent on one foot, keeping the body upright. Commonly referred to as "separating the weight," it contributes to better balance and increased leg strength.  In non-weight shifts the weight distribution is typically 70/30, meaning that 70% of the weight is on the weight bearing leg and 30% on the remaining leg.

Integrated Movement
The head, trunk and pelvis rotate as a single "column" aligned over the stable base in the feet. All arm and hand movements are initiated by the upright rotation of this "column." There is no twisting of the spine.

The Mind/Body Principles of Tai Chi

Tai Chi is based on the perspective that mind and body are not separate; rather, they are different expressions of Chi energy or life force. The principles that facilitate health of body naturally are healthy for the mind, and visa versa. These principles apply to human interaction as well. Tai Chi was developed as a means of cultivating the body, mind and spirit to function in harmony with the external world.

For more information, contact Rodney via E-mail.