What is the Tai Chi Principle of Chen (Or Sinking Your Qi)?

The principle “Chen” is not the same as the Chen style of Tai Chi.

Chen (pronounced “chuen”) means sinking. When you sink, you integrate the external and the internal body, enhancing your stability and improving balance. Focusing on your Dantian strengthens your internal structures and spine, and improves your coordination.

Many Tai Chi masters believe sinking the qi is absolutely necessary. Not sinking the qi causes the qi to rise, and results in illnesses, insomnia, tension and many other physical and mental problems. When the body relaxes and the qi sinks below the Dantian, qi and blood flow freely. This promotes health and healing, and results in a centered mind.

Qi is very important for good health and we would die without it and its flow. A big part of sinking the qi is developing song and jing. Sinking allows the skeleton to effortlessly hold the weight of the body, and lets the mind soak deeper and deeper into the body. Nothing should be forced.

The main reason that we perform the form with naturally bent legs is so the conscious mind can feel the pressure in the thighs and tell the subconscious mind that we are sinking. In other words, sinking physically will cause the qi to sink to the Dantian. Move from the Dantian and the body will move in accordance with each posture, activating the qi in the particular meridian(s). It also promotes blood and energy flow throughout the body, and removes chronic damaging tension from your daily movements. 

Sinking the qi will allow the practitioner to achieve all the benefits that internal systems can offer. 

To practice, breathe in and out slowly and gently. Hold your head correctly and relaxed without tension in the neck or shoulders. Lower your elbows to relax the shoulders without overextending the arms. Keep your armpits slightly open and arms slightly bent in a curve. Upright alignment allows Qi to flow from the upper to the lower body.  Focus your mind on the lower Dantian, just below the navel, when exhaling. Allow the body to sink effortlessly using focus instead of force. Relax your Dantian as you lower your abdomen and pelvis bones, and allow your body to settle. Loosen and open your hip joints and waist with your knees bent naturally. When transferring your weight from one leg to the other, relax your body weight down into the weight-bearing leg and allow the heavy feeling to move through you without weighing you down. Visualize your spine elongating and the energy flowing down through your leg, into the earth. This will improve your balance, and your moves will become more effortless. You will feel lighter and more open.

These principles, not the forms and choreography, are the foundation of Tai Chi. However, once you are familiar with the choreography, break down the movements in detail and work on the underlying principles which make Tai Chi “Tai Chi,” rather than just moving our arms and legs. Remember to focus, relax and sink your qi when you practice. You may be surprised at the difference it will make!  

Does Tai Chi Have Any Effect on Depression?

Major depressive disorder (MDD) is one of the most prevalent mental illnesses in America. According to the World Health Organization, there are more than 300 million individuals with MDD in the world. It is estimated that 16.2 million US citizens aged 18 or above had at least one major depressive episode in 2016 (6.7% of all American adults). Late-life depression (LLD) is also common and debilitating, with less frequent remission and more frequent recurrence after first-line antidepressant treatments than depression experienced earlier in life.

With the population aging rapidly, there is an increased need to identify the factors that will increase resilience to developing depression. Psychological resilience in LDD is defined as “the capacity to maintain or regain, psychological well-being in the face of challenge.” However, in MDD, it refers to the net effect of a variety of psychosocial and biological variables, which decrease the risk of onset or relapse, severity of illness, or recovery speed.

Usual treatments are psychotherapy and pharmacotherapy. However, current treatments are unsatisfactory due to high non-response rates, high drop out rates, high relapse rates, undesirable side effects and low remission rates. Because of the drawbacks of current treatments, alternative and complementary therapies are needed to treat MDD. Evidence indicates that Tai Chi (also called movement Qigong) can significantly regulate emotion and relieve symptoms of mood disorders. Recent studies also show that it may reduce stress and modulate inflammation.

Tai Chi, Qigong, and Yoga (meditative movements) are recognized as complementary approaches to relieving musculoskeletal pain, improving sleep, and reducing blood pressure, but not much focus has been on their effect on MDD. In 2018, a group of researchers performed a systematic review and meta-analysis of random controlled studies on the effect of meditative movements on MDD. Meta-analysis showed a significant benefit on depression severity and significantly improved remission rates when compared to non-meditative exercises. Movement-based interventions (especially Tai Chi) have been shown to “outperform convention physical exercise” regarding mood, cognitive functioning and depressive symptoms.

When doing Tai Chi, attention is focused on body, posture, movement, and breathing. Focus is taken away from stressors, and repeating movements in a mindful way can change the attention and relieve the depressive symptoms. It can also modulate brain structures in the area related to mood regulation through safe and easily accessible lessons.

Clinicians may consider recommending meditative movements for symptomatic management of patients with MDD. One concern is that some Tai Chi movements are complex and don’t work well for clinical intervention, therefore, some researchers feel that there is a need to develop a simplified Tai Chi protocol tailored specifically for depression. Others feel that more randomized controlled trials are warranted. The good news is that Tai Chi (and other meditative movements exercises) may provide a useful alternative to, or augment existing mainstream treatments for MDD without significant adverse effects.

Yet another reason to continue your Tai Chi journey!

What Do We Mean by the Tai Chi Principle of "Jing?"

The Tai Chi principle of jing (sometimes spelled “jin”) can be very confusing. There are numerous meanings and interpretations of jing. I will cover a few of them.

Jing has been described as the Chinese word for mental quietness. This definition refers to putting your mind in “quiet mode.” Remember “jing” as a key word when your mind wanders, as it will help bring you back to a quiet mental state. This is quite different from other interpretations or definitions I encountered in my research.

One interpretation is that jing energy is chi/qi that is directed by the mind. There are 36 basic types of jing energy and even more methods, combinations and expressions of energy, both physical and energetic. No wonder it is so hard to pin down a single definition.

Some authors assert there are two major definitions of jing energy.. The spiritual definition is an energy that is created by your essence. Medically, jing relates to a biochemical characteristic found in our fluids which originates from our center. Poor lifestyles deplete jing, while healthy lifestyles increase and strengthen jing.

In Traditional Chinese Medicine (TCM), there are three types of energy (also called jewels or treasures) which sustain human life. These are jing, qi/chi and shen. You are born with a fixed amount of jing (or essence). Jing is considered the nutritive essence, carried in sperm and blood, and stored in the kidneys. We consume it throughout our lives, and when we are depleted, we die.

Jing forms the essence of who and what we are. Life’s primal energy, so to speak. It is this energy that determines your vitality, and the quality/quantity of your lifespan. Jing is believed to be the “supreme ultimate treasure to be nourished, protected and preserved in the Taoist tradition.”

By now you probably realize that jing is extremely hard to define. It can be referred to as resilience, sensitivity or internal power. In fact, jing can be expressed without any physical movement on the part of the advanced practitioner

Many definitions of jing are related to Tai Chi as a “fighting art”. The Gin Soon Tai Chi Chuan Federation recognizes four different types of jing: listening, doing, yielding and fa jing (an explosive strike). Jing is  the key to victory and mastery in Tai Chi as a martial art. Accordingly, a practitioner’s understanding of jing is key to controlling the opponent or being controlled. Without jing, your Tai Chi is an ineffective method of self protection.

Along with a healthy lifestyle, Tai Chi and qigong will help you develop jing energy.  However, building a large quantity, of high quality jing takes a lot of time and work. You don’t want to deplete it because it does sound like your life depends on it, doesn’t it? 

Time to practice, practice, practice!

Why Slow is the Best Way to Practice Tai Chi

Performing Tai Chi movements slowly seems to be a challenge for the majority of students. To be honest, at times, it’s a challenge for instructors as well. We know that according to the Tai Chi principles , we should move slowly.

But why?

Is it because the circular movements take longer to perform? Or is it so that we pay more attention to the actual movement? Does it have to do with building internal power? Or is it because it is better for our bodies and mental well being? The answer is yes, yes, yes and yes!

It is hard to separate the physical from the mental benefits of Tai Chi because they are so entwined. Tai Chi is often referred to as moving meditation because the movements are mindful and promote relaxation. They also allow you to relax the mind and notice more depth in the movement. Through the slow, circular movements, our focus follows and directs the positioning of our hands and feet, which improves our balance and coordination, while helping us to reconnect our mind with our body. Grounding, rooting and centering are enhanced when we go slowly. The result is an improvement in our nervous system as we become more aware of our body and let go of the fight/flight tendencies caused by the stress of the modern world.

We know that Tai Chi provides excellent exercise for the muscles and joints. Faster movements result in using momentum rather than strength. The slow movements slowly stretch and relax our muscles which promotes blood circulation throughout our entire body without vigorous exertion. Neck and back pain are reduced as we gently turn and twist the spine. Through practice, we learn to relax tense muscles which contribute to chronic pain and discomfort. Slow movements also build “slow twitch” muscles which support joints. Slow motion and dynamic stretching allow connective tissue (a type of tissue that provides internal support and cohesion in the body) to slide and maintain the proper form of the body.

Slow movement also allows the joints to align properly for safe movement and better blood flow. Flexibility is improved. Safety is enhanced as you step in a mindful manner while transferring your weight. You become more aware of your posture and alignment. You begin to notice the places where your movements are not smooth and fluid. Areas that you need to focus on while practicing.

How about our breathing? Our breathing will also become slow and deep as we move slowly, making it easier to integrate our breath with our movements. The diaphragm mobilizes and causes the rise and fall in pressure of the abdominal and chest cavities. Our body functions are enhanced as the rising and falling pressure massages the organs and glands. The flow of lymph (which returns fluid from the tissues back into the central venous system) in the entire body is also activated.

What about qi, or our internal energy? Qi flows like water. Going too fast doesn’t allow it to flow properly. Slow, focused movements allow the Tai Chi practitioner to develop inner strength, or internal power, which is much more powerful than the brute strength of hard martial arts. In addition, Tai Chi practice develops greater accuracy, speed (when necessary), coordination and heightened opponent awareness. According to the Gin Soon Tai Chi Chuan Federation, Tai Chi is efficient at developing internal power. The Federation believes that intent is the commander of all movement. Slow movements focus on the Yin and fast movements focus on the Yang. Harmony is achieved!

I also want to mention heart health. Harvard Medical School researchers state “regular practice for as little as 12 weeks could help give you a ‘healthy body, strong heart, and sharp mind.’”

Last, but not least, practicing Tai Chi slowly is enjoyable. So why would we want to rush through it?

Is There a Relationship Between Aging and Hand-Eye Coordination?

We know that Tai Chi improves our balance and coordination as we learn to move our body as a unit. Did you ever wonder whether Tai Chi improves hand-eye coordination? You might be surprised to learn that it does! For purposes of this blog, let’s shorten hand-eye coordination to “HEC.” That saves me from typing it repeatedly.

HEC helps us translate stimulus from our eyes into our body movements and action. The benefits are wide spread and include:

  • Improving our central and peripheral vision

  • Training the eye and brain to pick up details and recognize changes

  • Making it easier to switch between near and far distances and depth

  • Mitigating clumsiness and making us more surefooted

  • Improving mobility and flexibility

  • Making complicated and simple tasks easier

Most people don’t think much about HEC until they begin having problems with it. Now the bad news: age is one of most common causes of HEC decline. As performance accuracy and speed decline, so do dexterity and reaction time. The last two are very important in HEC. Studies have shown that perceptual motor skills decline as a person ages, and we now know that changes in the brain affect our motor skills and thus our HEC.

Age-related visual changes, decline in neuromuscular communication and neurological disorders occur as we age. This is why most younger people interpret and react to “near-body space” in a very different way than older adults. The good news is that HEC can be improved through exercises such as swimming, Tai Chi, juggling and catching, as well as any activity that combines eye tracking and hand movement.

Research on Tai Chi has already shown marked improvements in fall reduction, balance and flexibility, but few studies had been done on motor control in the upper extremities. A 2008 study of motor control and HEC coordination in Tai Chi practitioners tested two groups of elderly subjects. One group practiced Tai Chi for more than three years, while the control group were active, healthy adults who had never practiced Tai Chi. The subjects were asked to stroke target sensors in a device with computer recording. The practitioners of Tai Chi demonstrated better results on both the “precise motor control of hand and eye hand coordination tests” than the group that did not practice Tai Chi.

Research has shown that quality of life is closely related to physical fitness. However, not all exercises are suitable for older persons due to the effects of aging on joints, eyesight and balance. Tai Chi, however, is suitable for most ages and physical conditions. Tai Chi movements, such as cloud hands, consist of diaphragmatic breathing and focused movements with the eyes following the graceful movements of the upper extremities. Tai Chi’s deliberate and controlled movements improve HEC.

In Tai Chi, we understand that practice, practice and more practice is important for keeping the body flexible, strong and healthy. By using both arms and legs, and bending while keeping our movements smooth, we not only stretch tight muscles, but improve HEC. Mindfulness (or focus) is also essential to building full-body coordination. Interestingly, some virtual reality (VR) programs incorporate Tai Chi movements to improve HEC.

So what can you do? Keep practicing your Tai Chi, swim, juggle and maybe even try virtual reality. And don’t forget to get regular eye examinations.

And don’t forget, having better HEC will help you reach for that glass of Moscato at happy hour without spilling a single drop!

What Does Song Mean in Tai Chi?

Improving your Tai Chi is like climbing a mountain.  The four “directions” to help you reach the summit are jing, song, chen, and huo. In this article “song” will be our focus for reaching the summit. 

Song is frequently defined as relaxation.  However, in Chinese, it means “loosening and stretching out” the joints from within. To get to song: visualize and loosen the upper limbs, elbows, wrists, fingers by gently stretching them open. Stretch your spine by lengthening vertically. Hips and knee joints gently stretch outwards.  Opening in this fashion removes tension and results in controlled relaxation, improved flexibility, and flow of qi.

Song is not the “limp, collapsed, let-go feeling you get from flopping on to the couch after a long day.” In Tai Chi, even when you have achieved song, you continue to be “energized and alert.” Louis Swaim, in his translator’s introduction to “Mastering Yang Style Taijiquan”, warns that we should not confuse song with total relaxation.  Song is “the partial contraction of the musculature, which allows one to maintain equilibrium and upright posture.” Imagine being “suspended” from the crown of the head.

“Feng Song” or loosening of the body by relaxing the joints is one of the most important skills of a beginning Tai Chi student. Mr. Jun uses both “Feng” and “Fang”.  He feels it is the “first, most basic skill in taijiquan(sic).” The five skills (more discussion on the others in future articles) are the foundation to learning and training. These skills are learned slowly. Regular practice leads to more progress. Mr. Jun states that the body should be like a “solid piece of rubber, strong but not stiff.”

According to Mr. Jun, feng/fang translates to remaining under control, while song translates to “put something down, away from you.” Song is about moving all the joints without stiffness. He states that most adults and children are more stiff than they realize. Stiffness is hard to recognize but the effects are easy to see. A loose joint is “free to rotate or turn without hindrance or resistance.” Unless a joint can rotate freely, skill in taijiquan(sic) will suffer. Mr. Jun states that “Many people get the basic idea in their mind but do not practice enough to realise(sic) it in their body.”

When an instructor looks at a student and says “relax” and the student thinks “I am.” Taoist thinking means releasing “tension on a mental, emotional, and physical level.” Tension zaps our clarity of thought, feeling of calm, and energy. When our bodies truly are in a state of “song”, we don’t feel sleepy but “truly right”. Once we understand and learn how to achieve song, we not only do it through the practice of Tai Chi, but we can conjure it up throughout the day.  

Our first step is concentrating on our breathing and letting our lungs and abdomen fill with air. Being aware of our breath moving in and out will begin the process. We separate the upper and lower body and loosen the lower back while elongating the spine. Scott recommends sinking “one inch lower as you pull up the top of your head.”

Have we worked on song in our classes? If not, let’s do it. Try to be conscious of song before and during our session. And you may not realize it, but we are working on it at the end of our classes during our cool down, when we tense and then relax.  If done consciously, we have achieved song! 

What is Taoism and How Does it Relate to Tai Chi?

Although you can find tons of information on the internet, some of Taoism’s (also known as Daoism) concepts are obscure and hard to understand.  I will try to simplify and condense it as best I can. Consider this the Cliff’s Notes version. Taoists never let personal desires or emotions rule their actions. However, to get a true understanding of Taoism (not my purpose here) you might need to become a student of a Taoist Master as many of the practices are passed by word-of-mouth and not documented.

 Taoism is a philosophy (some also consider it a religion - I will not speak to that) which began in approximately 500 to 300 BCE (Before the Christian Era). Tao means “path” or “way” which can also be interpreted as the road, channel, etc. Taoism relates to harmony, unity, complementary forces (Yin and Yang) and also emphasizes naturalness, simplicity, lack of selfishness, and often “detachment from desires.” It has also been called the “flow of the universe” with the goal of having your “will in harmony with the natural universe.”

 Some believe that Tai Chi is rooted in Taoism. Others that the “Taoist philosophy is the guiding principle behind T’ai Chi” and that Tai Chi was created by observing Nature in action. Are Tai Chi movements an “attempt to mirror her ways?”  Let’s consider that. Slow, flowing movements certainly look effortless, as does water moving in a stream. Water can, however, wear down riverbanks, rocks, and stones over time. This is a good example of Yin and Yang – soft and hard.  Soft can often overcome hard by slow and consistent effort, with little to no obvious force. 

 Tai Chi draws upon the Taoist principles of yielding, softness, slowness, balance, and rootedness in its movements in both the health and martial applications. The names of many movements depict the principles and the appreciation of Nature. Taoists were interested in astronomy and astrology and many of the posture’s names represent these interests. You will find most of these names in the Chen or Yang Family forms and less so in SUN.

 Taoism always seeks harmony and believes that everything is made of energy. What we consider “qi”. They believe that the energy needs to move constantly and that blocked qi causes illness. Tai Chi moves and unblocks the qi and moves it around the body. The result being better health, both internal and external.

 There is actually a form called Taoist Tai Chi taught by the International Taoist Tai Chi Society. This is a modified Yang form developed by Moy Lin-shin (a Taoist monk) in Ontario, Canada. Moy incorporated other internal arts as well to increase the health benefits of the form. The belief is that “people are innately good but that the nature of society causes people to become self-centered and to acquire bad habits.”  The aim is to eliminate those weaknesses using the Taoist Tai Chi set consisting of 108 movements plus exercises called “the jongs”.

 If you are seriously interested in learning more about Taoism, the principles and beliefs can be found in the “Tao Te Ching”, which is considered the most influential and ritualistic Taoist text. There are many versions. The original author was believed to be Lao Tzu (also spelled Laozi) a 6th century BCE sage. However, some scholars debate this. Some parts are thought to be older and some more recent. Either way, throughout the years and reincarnations of the book, many authors have also incorporated their ideas and beliefs. It is an interesting read.

 If you would rather read a lighter book about Taoism, there is an entertaining book called The Tao of Pooh, written in 1982 by Benjamin Hoff.  This is one of my favorite books, a so-called “Taoism for Westerners” using an amusing, delightful story to introduce the principles of Taoism. Most bookstores and libraries probably have a copy.  Otherwise, check EBay or Amazon.

 “The surest way to become Tense, Awkward, and Confused is to develop a mind that tries too hard - one that thinks too much.”
― Benjamin Hoff, The Tao of Pooh

How Can Tai Chi Help Back Pain Sufferers?

Ouch, my aching back! 

How many times have you said that in the past? Do you think back pain and age are related?  Although, it is typical to have your first “attack” between the age of 30 and 50, low back pain does become more common as we age.

According to the National Institute of Neurological Disorders and Stroke, 80 percent of adults will experience low back pain during their lifetime. Low back pain frequently leads to lost work days, and is the most common job-related disability. A sedentary lifestyle can be a major contributor, however, there are many possible causes and risk factors for low back pain, just as there are multitudes of treatments, both conventional and non-conventional.

A 2011 study investigated the effect of Dr. Lam’s Tai Chi for Back Pain Program in 160 subjects between the age of 16 and 70 with a diagnosis of “persistent nonspecific low back pain.”  Half of the subjects underwent eighteen 40-minute group sessions of Tai Chi, while the other half continued their current treatment. After 10 weeks, 75% of the Tai Chi participants showed significant improvement in their pain and disability.

In a June 2017 article, Teresa Carr reported a Consumer Reports survey sent to 3562 individuals with back pain found people working with yoga or Tai Chi instructors, massage therapists, chiropractors or physical therapists felt they received greater pain relief compared to those seen by doctors. In addition, the American College of Physicians issued new guidelines for back pain in February 2017, stating that “nondrug measures” should be the first line of defense.

Ms. Carr cautions that you should be sure your Tai Chi and/or Yoga instructor is certified, and advises individuals to seek out gentle classes, rather than the more strenuous ones. According to Linda Huang, director of the American Tai Chi and Qigong Association in Herndon, Virginia, you need to practice and learn the movements and breathing in order to truly benefit from your practice. 

In the November 2018 Consumer Reports article “Natural Cures Your A-Z Guide”, Hallie Levine states that research suggests that Tai Chi “cuts the risk of falls in older adults, helps with chronic pain, and may ease symptoms of dementia, depression, osteoarthritis and Parkinson’s disease.”  She also recommends attending classes to learn to position your body correctly.  As we all know, Tai Chi increases flexibility and strengthens low back muscles. 

So, there you have it!  And don’t forget what Ms. Huang said about practice.  Learning the sequence and the movements are not enough to get the full benefit.  It’s just the beginning.  Regular practice is the key

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.