What is the Dantian?

Tai Chi instructors may talk about qi, dantian, song, jing, et al, but do we have an understanding of what they mean? Let’s talk about the dantian.  

Regardless of how it’s spelled (dan tien or dan t’ian or dantian or tan t’ien), dantian can be translated in several ways, including, but not limited to:

• elixir field

• sea of qi

• storage area for qi

• red field

• energy center

• even “Alchemical Cauldron”

There is a great deal of information in literature about the middle (chest area) and upper (between the eyebrows) dantian, but let’s focus on the lower dantian, which is the one we talk about in class. According to most sources, the lower dantian is located in the lower abdomen, 3 finger widths (though some say 2-3 thumb widths) below the navel, and 2-3 thumb widths inward. As long as you know it is somewhere around the navel, let’s not get too technical.

The lower dantian has been described as “like the root of the tree of life” because it is considered the foundation of breathing, body awareness and rooted standing.  Moving from and placing awareness on the dantian results in movement that is fluid and effortless, with more strength and power. Also known as our “physical center” or center of gravity and balance, the lower dantian is an important focal point for meditation, qigong and Tai Chi, as well as in Chinese medicine. Students are often instructed to center their minds on the dantian to help control their thoughts and emotions.

While the lower dantian is believed to be the center of energy storage, it also serves as the connection to the rest of the body, and is otherwise known as the core. The core is an important part of the body in many cultures, medicinal practices, and sports and athletics, both Asian and Western.

There is a major difference between mindlessly moving your hands and feet, and doing Tai Chi. When doing Tai Chi, our feet keep us rooted to the floor (earth), the physical motion in generated in the dantian and expressed by the hands, resulting in smooth, purposeful movements. Regular practice and focusing on the essential principles will help you achieve this.

Your reward: A sense of relaxation and peace as you move smoothly through the postures; affectionately known as “getting in the zone.”

So What's All the Fuss About Fall Prevention?

What’s all this fuss about fall prevention you ask. Well, even when we are younger, falls can be painful and disastrous. But as we get older, falls can lead to disaster, physical and financial. According to research, an older adult falls every second of every day. Only one in four fall victims will report a fall to their doctor, and yet falls are still the leading cause of both fatal and non-fatal injuries. Like it or not, we fall more as we age. And once you fall that first time, the fear of falling increases your risk of falling, due to reduced mobility and decreased physical fitness. Scary, huh?

In a 16 week fall prevention study published in the August 2007 issue of the Journal of American Geriatric Society, 702 people were recruited to participate in weekly Tai Chi practice. Of these participants, 80% followed the Tai Chi for Arthritis Program (TCA). The study concluded that Tai Chi significantly reduced the number of falls, as well as reduced the risk of falls by approximately 70%. After examining more than 20 studies, the Centers for Disease Control (CDC), in February of 2013, declared the Tai Chi for Arthritis Program an effective method of falls prevention. 

Stretching and strengthening your body through exercise can be beneficial. However, the October 2018 issue of JAMA Internal Medicine presented the results of a study conducted on 670 older adults (70+) who had a history of previous falls, impaired mobility, or both in the previous year. One group did Tai Chi for 60 minutes twice a week, while a second group did balance, aerobics, strength training and/or flexibility exercises. A third group only did stretching exercises. All groups “exercised” for 24 weeks. At the conclusion of the study, the Tai Chi group decreased their fall risk by 58% over the stretching group, and 31% over the balance, aerobics, strength training and flexibility group. In addition, the study concluded that if a member of the Tai Chi group fell, they were less likely to be injured. 

Why does it work? Correct and mindful weight transfer will improve balance and thus reduce the risk of falling. This is why we always put weight on one leg, bend the knee and touch down with the heel (not entire foot), then place the entire foot on the ground as we transfer the weight forward. When moving backward, we touch down with the ball of the foot before transferring the weight to that foot. Adhering to the principle of proper posture strengthens the muscles and decreases wear and tear on your joints, ligaments, and muscles. It also makes you more aware of your body, increases ability to breathe slowly and efficiently (which improves relaxation) and the enhances awareness and alertness. 

So, why are you still sitting at your computer?

Which Tai Chi Form is Best for Me

My first answer would be:  the one you will practice consistently.  However, let’s discuss the five major families.  Whether you choose to practice Chen, Yang, Sun, Wu, or Hao, you will still benefit in increased health, better balance and internal and external energy, as well as stress reduction.   The essential principles are pretty much the same from family to family.  However, each style has a different way of moving the feet.  The hand shapes are different as well (some open, some closed, etc.) 

Chen (around 17th century) is the oldest form and later styles derived many of their movements from the Chen style (or family).  The stance is low and movements alternate between slow and graceful and quick and forceful.   It is a fairly athletic form, emphasizing spiral force and requiring good coordination.

 Yang (mid1800’s) is the most widely practiced style.  The movements are more expansive and exaggerated but still slow, gentle, and graceful.   It is a fairly adaptable style for most physical conditions. 

 Wu (early 1800s) postures lean forward and backward.  Movements are slow but emphasis is on redirecting the incoming force. The stances are more compact than Yang and hand movements are interesting and lovely to watch.

 Sun (mid to late 1800’s) postures are different from the other styles and the hand movements are flowing and circular.   Steps are agile and often include a “follow step”.  The stance is higher and movements are compact and fairly easy to learn.

 Hao (early 1800’s) is the least popular style.  Movements emphasize internal force and correct positioning.  It has a strong focus on controlling the qi, is well rounded, and is not a beginners form. 

 Tai Chi is practiced in every corner of the world and there are many forms and modifications.   If you are a beginner or have physical limitations, it is important to choose carefully.  Keep in mind that there is no “perfect” form.   You may choose one and stick with it or you may experiment to find the one that feels “right” for you.   No matter which form you choose, enjoy the journey.  And remember, it takes regular practice to reap the many physical and psychological benefits that Tai Chi has to offer.  Repetition, repetition, repetition………………

Can Tai Chi Actually Increase Cognitive Abilities

I often tease in class that I am going to get a t-shirt that says “Tai Chi Increases Your Cognitive Abilities”.  Recent studies are exploring just that.  Does Tai Chi improve cognition and mental health?  Helen Lavretsky, a professor of Psychiatry at the University of California in Los Angeles has conducted many studies and believes you “can’t go wrong with Tai Chi or any of the mind-body activities because they help reduce stress and build resilience”.  

As people age, they frequently stop being active and depression often sets in.   Tai Chi is a gentle exercise that can be done by people of all ages and most physical conditions.

According to “A Sharper Mind: Tai Chi Can Improve Function” an article in Harvard Health Publishing’s Healthbeat, recent research has shown that as we age, the brain maintains the ability to grow new cells and connections and even increase in size.  According to Harvard Medical School studies, various forms of exercise “including Tai Chi” can help. 

 According to a twenty-study meta-analysis of Tai Chi conducted at Harvard, Tai Chi appears to improve executive function (defined as the ability to multitask, manage time and make decisions) in people without any cognitive decline.  In addition, in those already exhibiting mild cognitive impairment, Tai Chi appears to slow progression to dementia.   In fact, Tai Chi improved cognitive function in these individuals more than any other type of cognitive training exercise. 

 I’d better remember to get that t-shirt printed!

What is World Tai Chi & Qigong (Chi Kung) Day?

Perhaps you’ve heard of it, have participated in it, or have never even heard of it.  World Tai Chi & Qigong Day (WTCQD) is a global event taking place on the last Saturday in April at 10 a.m. (local time) in over 80 nations. 

 WTCQD has been officially recognized and or supported by numerous US governors, senates, consulates, embassies, government ministries and bodies throughout the world.  Events are held throughout the world including the United Nations Building and the Nobel Peace Center.   Exhibitions and “teach-ins” are open and free to the public. 

 This year, WTCQD falls on April 27 in the United States.  The purpose is to educate millions of people in the world about the many healing and health benefits of Tai Chi and Qigong.  It brings people together for the same purpose while also educating them about the extensive medical research on Tai Chi and Qigong.

 If you missed it this year, be sure to mark your calendars (and watch this website) for more information about WTCQD 2020.