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Often
known simply as "T'ai Chi," this Chinese movement therapy was reputedly
practiced by Taoist monks in the 13th century, but its exact origins are
difficult to trace. A dynamic form of Qigong, T’ai Chi is a noncombative
martial art that uses breathing techniques and sequences of slow, graceful
movements to improve the flow of qi, or "life energy," calm the mind, and promote self-healing. Tai chi is often
described as "meditation in motion" and is performed daily by
millions of Chinese people all over the world. In the West its popularity is
rapidly increasing.
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| HISTORY
Derived
from the words for "great," "ultimate," and
"fist," T'ai Chi Ch'uan can be loosely translated as "supreme
ultimate power." One legend says that Chang San Feng, a 13th-century
Taoist monk, devised the movements after dreaming about a snake and a crane
engaged in a dance-like fight: the bird is said to have represented universal
consciousness, the snake to have embodied nature's powers of regeneration.
Chang
San Feng reputedly combined these dance-like movements with traditional Taoist
breathing exercises to create t'ai chi. Another ancient legend holds that T'ai
Chi was developed as a martial art by monks forbidden to carry weapons. A more
modern belief is that it was created about 400 years ago by a retired Chinese
general, Chen Wang Ting, from Henan province.
T'ai
chi was suppressed during the Cultural Revolution (1966-69), but it has since
been promoted by the Chinese government as a form of preventive health care. In
the West it is now one of the most popular movement therapies for all ages.
KEY PRINCIPLES
As
an element of Traditional Chinese Medicine, the aim of T'ai Chi is to ensure
the smooth flow of qi, or "life energy," through the body's
meridians. Practitioners believe illness is caused by an imbalance of qi,
although T'ai Chi is practiced more as a form of preventive health care than as
a response to an ailment.
Genuine
T'ai Chi involves "empty hand forms," "weapons forms" (with
sword, spear, and broadsword), "pushing hands," and "standing
like a tree" (zhan zhuang). As a noncombative martial art, T'ai Chi
is used for spiritual and mental clarity. It should ideally be practiced
outdoors, so that the universal qi of the earth can join with the body's
internal qi.
Today
there are five major styles of T'ai Chi: Chen, Yang, Wu, Woo, and Sun. Yang
(the most commonly practiced in the West) is a rhythmical style performed as a
slow series of postures, linked into one long, flowing exercise. The short form
version consists of 24 movements and can be performed in 5-10 minutes, while the
long form version of 108 movements takes 20-40 minutes. The sequences bear
symbolic names like "snake creeps down to water" and "stork
cools its wings." They are designed to focus body and mind in harmony to
encourage an even flow of qi.
EVIDENCE & RESEARCH
Research
indicates that T'ai Chi relaxes the muscles and nervous system and benefits
posture and joint flexibility. In 1996, a trial in Atlanta found t'ai chi could
help improve the health of elderly people. A study published in the UK Journal
of Psychosomatic Research in 1992 showed that t'ai chi could reduce symptoms of
stress. In a 1989 study, American researchers found that T'ai Chi improved
breathing without straining the heart.
MEDICAL OPINION
Many
doctors might value T'ai Chi as a form of exercise and as a relaxation and
breathing technique. Most would, however, be wary of the theory of qi
and meridians. CONSULTING A TEACHER
Although
video courses are available, it is better to attend classes with a teacher, who
can explain the philosophy of T'ai Chi and ensure that sequences are learned
correctly. Classes range from one-to-one to groups of 15-30. The teacher will
not take a case history, but you should tell him of any current medical
condition.
Loose,
comfortable clothes are recommended, and flat-soled shoes (not sneakers). The
teacher will begin with gentle warm-up exercises, before instructing you in T'ai
Chi movements. You are advised not to overexert yourself, and T'ai Chi should
not make you feel sore or stiff. Sessions will be calm and unhurried, focusing
on breathing and state of mind to encourage a calm, meditative state. Daily
practice is ideal, with weekly sessions considered the minimum for any
noticeable benefit. Repetition and refinement of postures are the key to
improvement.
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