By Tracey-Ann Brown, Complementary & Oriental Medicine
Tai chi (shortened from tai chi chuan) is an ancient Chinese practice characterised by gentle, focused, flowing movements accompanied by deep breathing. Originally developed as a form of self-defence, tai chi has evolved into a graceful form used by many to calm, relax and maintain good health and is often referred to as walking meditation.For many practitioners, the focus is more as a meditative exercise for the body rather than a martial art. Tai chi seeks to balance the body's yin and yang in order to promote the smooth flow of qi (vital energy) throughout the body, enhancing one's overall sense of well-being. As each movement flows into the next, the body remains in continuous motion as it goes through this ancient practice.
Different styles of tai chi now exist and are practised, emphasising different tai chi principles and postures, some placing more emphasis on the martial arts aspect. Some styles include:
◆ Traditional chen-style tai chi
◆ Traditional wu-style tai chi
◆ Traditional yang-style tai chi
The yang style is one of the more popular and widely practised styles today. The 48-step yang style, for example, takes you through a sequence of 48 steps, including: grasping sparrow's tail, playing lute, part the horse's mane, and needle at the bottom of the sea, each movement representative of some aspect of nature.
Health benefits
When practised correctly and regularly, tai chi can contribute to a personal wellness programme. The benefits of tai chi include:
◆ Decreased stress and anxiety;
◆ Increased aerobic ability;
◆ Improved energy;
◆ Increased flexibility, balance and agility;
◆ Increased muscle strength and definition.
There is also some evidence that tai chi is helpful with several medical conditions, and may:
◆ Reduce joint pain (including persons with arthritis);
◆ Enhance the immune system;
◆ Reduce the effects of breast cancer treatment;
◆ Lower blood pressure;
◆ Improve cholesterol levels;
◆ Improve sleep quality;
◆ Improve stroke rehabilitation;
◆ Improve general well-being in older adults;
◆ Reduce the risk of falls in older adults.
How to learn
In the Chinese community and, increasingly, in other parts of the world, tai chi is often practised in parks in the early morning, both individually and in groups. With practice, the movements become second nature and you will find yourself easily falling into a practice which is, at once, fully engaging and relaxed, depending on your choice of style.
If you are a beginner, it is important to begin your practice with a trained instructor, in order to achieve correct posture and breathing. An instructor will also teach you how to practise safely, particularly if you have injuries or balance and coordination problems. A number of fitness and wellness studios and private individuals now offer tai chi classes.
Dr Tracey-Ann Brown is an oriental medicine practitioner, herbalist and doctor of acupuncture; email: yourhealth@gleanerjm.com.
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