Tai chi and Yoga are two of the most powerful mind-body practices in the world today! More people know more about Yoga becauseTai Chi is not quite as popular. There are those who even think that Tai Chi and Yoga are pretty much the same! In reality, they are both ancient, mind-body exercises that yield somewhat different results and health benefits with very different execution. Which is better is always a big debate!
Similarities:
Mind-body exercises that usually involve some deep breathing, meditation, and movement.
Improve balance, flexibility, mobility, and relaxation.
Can be practiced by people of all ages and most physical conditions.
Reduce pain, including chronic pain.
Reduce insomnia.
Lower blood pressure.
Helps with weight reduction, promotes healthy eating.
Relief of depression and anxiety, which has increased exponentially during the past year.
Enjoyable practiced outside in nature.
Tai Chi - originated in China as a martial art, which may be why many people associate Tai Chi with it’s martial side. Others see it as a “pretty dance” as movement flows from one posture to the next, using the legs to support the body. Tai Chi’s graceful movements are slow (unless used for self-defense) and focus on diaphragmatic breathing, and creating a calm, tranquil mind and body. Tai Chi strengthens the body, calms the mind and relieves mental fatigue, improves balance, and is adaptable to all ages.
Tai Chi is based on the concept of Yin and Yang - balance and harmony of your mind, body, and spirit. It is a holistic exercise where movement comes from the internal, not the external body. The three components are: deep breathing, movement, and meditation, which is why it is often described as moving meditation. Students learn controlled breathing, concentration, relaxation of muscles, and how to shift body weight correctly. The goal being to move the body as a unit: when one part moves, all parts move.
There are at least 5 different “family forms” and lineages, with different tempos and movements. Some forms are more challenging than others and offer different benefits . You can choose the one that fits your fitness level and goals. It is often seen as a better alternative because it causes only minimal discomfort to the body. It is, however, a gentle cardio workout that can improve your aerobic conditioning.
No matter which form or family you choose, numerous studies have concluded that Tai Chi is very beneficial at preventing and/or reducing health problems. It also has been concluded that Tai Chi relieves chronic pain, such as from arthritis and fibromyalgia and is beneficial to those suffering from Parkinson’s disease. As well, it improves sleep and wellbeing. Scientific studies show that Tai Chi reduces the risk of falling and improves cognitive function.
Despite it’s aesthetically pleasing movements, Tai Chi is a martial art and can be used for self-defense with some modifications. In Tai Chi you learn self-defense in a calm, serene manner. It also teaches you to remain calm and balanced when confronted with a challenging situation.
As another plus, you don’t need special equipment in order to practice Tai Chi.
Yoga - believe to have developed in India with Hindu roots. It is often considered not only an exercise, but a lifestyle as well. Yoga is more geared towards stretching and helps develop flexibility. There are more than 100 different schools and styles. Yoga consists of three aspects, namely physical, mental, and spiritual. The physical and mental benefits are listed earlier in this blog. The spiritual aspects promotes awareness of the body, inner peace, and awareness of the environment, while expanding your consciousness.
Yoga involves different postures on the floor either sitting or standing. The arms are often used to support the body. Yoga’s execution is more static and involves stretching, holding postures and poses, and breathing exercises as well as meditation.
Some authors report that research studies on Yoga are often poorly designed or too small to draw conclusions from. However, a meta-analysis in Evidence Based Complementary and Alternative Medicine has shown that Yoga is effective in managing stress, as well as reducing symptoms of depression, anxiety, and pain in adults with chronic health issues. Other authors state that more research is done on Yoga and that studies show it improves anxiety, depression, energy, and walking. There are many health benefits as seen earlier in this blog, including strengthening your core.
Care should be taken not to overstretch. Some postures and positions may be complicated for the elderly.
You may need some equipment, such as a yoga bolster or block.
Tai Chi versus Yoga - Tai Chi is more dynamic with constant movement and no holding. Yoga utilizes less movement, holding postures and stretching.
Tai Chi at higher levels can include partner drills which target the heart, lungs, and large muscles. Certain Yoga classes can also be intensive, however there are little to no partner exercises.
Tai Chi at intensive levels will challenge the entire body, especially the legs which will become stronger more quickly. Yoga can be intensive and will improve your strength fairly quickly.
Tai Chi is dynamic and the precise movements will not only develop your balance but your hand-eye coordination as well. Yoga static challenging poses also require precise alignment and will improve your static balance.
Tai Chi has a stronger focus on moving around. In Yoga the focus is on self-reflection and your personal space (your yoga mat).
Tai Chi encourages clam and balance as well as self-reflection but it is less overt and guided. In Yoga, spirituality is more overt, imbedded, and guided.
In Tai Chi there are very few, if any, pauses as one movement flows into the next continuously and smoothly. In Yoga, although postures flow from one to the next, a long pause and holding of the position is usually included.
Tai Chi utilizes movement, meditation and breathing to generate energy and balance. Yoga is more of a mental and spiritual practice utilizing physical exercise.
BOTTOM LINE: Both work!
Tai Chi might be a better choice if you prefer dynamic, slow, dance-like movements and don’t like getting on the floor. Yoga might be a better choice if you don’t like standing on your feet all the time and you prefer more contemplative-type exercise.
Important note: not all classes are equal in their goals, movements and intensity just as not all instructors are equal!
You can’t go wrong with trying either one! Can’t choose? Can you try both? Can you practice both? Absolutely!
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