The History of Sun Style Tai Chi

Sun, the youngest of the five major Tai Chi styles, was developed by Sun Lu-tang (1861-1932). Already an accomplished martial artist in both XingYi Quan and Bagua Zhang, Sun was 50 years old when he learned Tai Chi. According to one legend, Sun happened to run into a famous Tai Chi Master named Hao Weizheng who was very sick. Sun did not know who Hao was but took care of him. When Hao recovered, he stayed in Sun’s house to teach him Wu/Hao style Tai Chi. In a different version of the story, Sun went to Hao in order to learn Wu/Hao style.

In either case, Sun later went on to create his own Tai Chi style, also known as Huobao Jia, which means lively pace frame. He believed the practitioner should move as though submerged in water, moving against the resistance, with the feet on the ground.

Let’s look at some of the characteristics of Sun style:

  • movements are fluid, continuous and flow like a gentle stream

  • there is clearly defined transference of weight between substantial and insubstantial steps

  • stances are higher, with less kicking and punching

  • dexterous movements are connected by opening and closing (qigong) stances when direction is changed

  • the tempo stays the same throughout the form.

Sun style is characterized by one foot following the other - “Follow Steps.” Throughout the entire set, when one foot moves forward or backward, the other foot follows. When the back foot touches the ground, the ball of the foot pushes downward to generate force. This makes Sun stepping is a bit quicker (you don’t have to put your entire back foot on the ground), smoother and more lively. Much less power would be generated by the front foot which is fully on the ground. Follow-steps provide balance, agility and flexibility; while lively steps are beneficial to health, especially for prevention and improving mobility problems.

Internal martial arts, often called “soft” focus on relaxed power, mind, and breath. The conscious mind directs the qi (or internal energy), which controls the internal force, and the internal force moves the body from the core (or Dantian). When practicing any internal martial art, the practitioner needs to be strong enough to deliver force and to absorb incoming force, but must also remain clear-minded. As with most styles, Sun emphasizes qi as being the ultimate aim. Because Sun includes qigong exercises, it is especially efficacious in cultivating qi and has great internal power, which strengthens both the mind and the body.

In 1989, Professor Men Hui-Feng of the Beijing University of Physical Education created the Sun Style Chinese National Competition Forms using almost everything from Sun’s traditional form. In 1991, the 73 Sun Competition Form was completed as the International Competition Form we have today. Dr. Paul Lam (Tai Chi for Health Institute) was a student of Professor Men Hui-Feng who modified the 73 Sun Form by removing the difficult movements to create the Tai Chi for Arthritis Form (TCA 1 & 2) that we practice in many of our classes.

There are many more Tai Chi styles, forms, and hybrids than I have covered in my blogs. All are beneficial to physical, mental and spiritual well being, so It can be overwhelming to choose one. Defining your objectives and goals, as well as taking into consideration your physical condition and/or limitations should help you pick the one that is the best fit for you.

Tai Chi for Musicians

Recently, one of my students asked if I thought it was possible for someone’s piano playing to improve with Tai Chi. She went on to say that usually, because she doesn’t play often, her playing is choppy and she has to watch her hands, but since she has been doing Tai Chi, she seems to play effortlessly, and without watching her hands move over the keys.

Makes sense to me! Once you understand Tai Chi principles, it is easy to see how they can have a positive effect on so many aspects of every day life, including playing an instrument.

Let’s look at what practicing Tai Chi and playing an instrument have in common. Both require maintaining focus, balance (physical, mental and emotional) and for the body to be soft, but full of energy. Tai Chi improves mental clarity, cognitive function, endurance and eliminates body tension. In practicing both, it is important to move slowly in order to develop technique. And both have a flow that continues, even if there are mistakes along the way. Tai Chi creates body awareness and unity of movement, as well as a sense of well-being. It also increases upper-body strength which is very important particularly with string instruments.

So even ten minutes of Tai Chi exercises are ideal for warming up and opening joints prior to playing an instrument.

Zanta Hofmeyr, one of South Africa’s top concert violinists, developed a love for Tai Chi when her private life became complicated. She started practicing to improve her mental and physical well-being, but quickly discovered that Tai Chi not only improved her focus and concentration, but her performances as well.

Joe Rea Phillips, of the Blair School of Music of Vanderbilt, studied martial arts for many years including Yang. He studied Chen Tai Chi under a disciple of Grandmaster Chen Xiaowang, then traveled to Chen Village to study with the Grandmaster himself. Phillips has witnessed firsthand that Tai Chi can help relive, and even prevent, pain from the repetitive stress disorders so commonly experienced by musicians. Phillips presented Tai Chi for Musicians to the curriculum committee at the Blair School of Music, and has been teaching this course since then with impressive results. More schools are adding Tai Chi for Musicians, including Berklee College of Music.

Phillips appreciates a quote he learned from Grandmaster Chen Xiaowang regarding concentration, “Not 10,000 things (at a time), but one thing only.”

As I was writing this blog, it became obvious that Tai Chi can help just about all musicians to relax, breathe, and concentrate in order to enhance and improve their performance on whatever instrument they play. Makes sense that Tai Chi would help the conductors and vocalists as well.

The History and Legends of Yang Style Tai Chi

As we have seen while recounting the history of Tai Chi and the Chen Family Form, there are several variations of the stories passed down throughout the years. The Yang Family Form is no different.

The major styles of Tai Chi, even though they are practiced differently, follow the principles of yin and yang to use the body efficiently with the least amount of effort. The Yang style, in particular, is known for its health benefits, meditation and self-defense, and is the most popular style of Tai Chi in the world today.

Yang Style was first developed by Yang Lu Chan (aka Yan Fu-k’ui) in the early-1800s. Yang loved martial arts and trained with several masters. However, after being defeated by a descendant of the Chen village, he was eager to learn this softer style. Here is where the story get a bit murky. One interpretation has him going to the Chen Village in 1820 to learn under Chen Chang-xing, but not being treated fairly because he was not a member of the family. Another version has him pretending to be a beggar and fainting at a Chen Elder’s door, in order to be rescued and accepted as a servant.

Both versions claim that he heard sounds during the night and peeked through a broken wall to see Master Chen teaching his disciples. Yang watched nightly, then returned to his room to study and practice. One version says that this went on until one day, Chen ordered him to spar with the other disciples, none of whom could defeat him. In an alternate version of this story, Yang was discovered peeking through the wall, but not executed because Chen realized that he had great potential, and subsequently decided to teach him the Chen family secrets.

When Yang completely his study, he returned home and began teaching. People called the style Yang Style, meaning Soft or Neutralizing Style, because his motions were soft, but yet able to neutralize an opponent’s power. He traveled around the country, challenging and defeating well-known martial artists, eventually becoming known as Yang the Invincible or Unbeatable Yang. Yang Style ultimately rose to prominence as a result of Yang being hired by the Chinese Imperial family to teach Tai Chi to the Elite Palace Battalion of the Imperial Guards in 1850, a position he likely held until his death.

In the early 1900s, Yang’s grandson, Yang Cheng Fu, began modifying the family style. He preferred large postures, which were more conducive to health applications than the smaller, more martial-appropriate postures. He believed stances could be high, medium or low, but should always be extended, open and relaxed. The resulting Yang Long Form consists of 108 movements and is characterized by an even tempo and slow, graceful, circular movements. Yang Cheng Fu also developed an abridged version to make it easier to teach modern students with busy lives.

Yang Cheng Fu was the first Tai Chi Master willing to share family secrets with the public, and because of his gentle nature, he attracted many students and made the style popular throughout China. Many of Yang’s descendants continue to teach to this day. In fact, his third son, Yang Zhen Duo founded the International Yang Style Tai Chi Chuan Association in October 1998, and in July 2009, Grandmaster Yang Zang Duo officially named his grandson, Yang Jun as the Fifth Lineage Holder of the Traditional Yang Style Tai Chi Chuan.

Given the history of the various Tai Chi styles, it is easier to understand why there are so many variations within any given style. After numerous years and generations, many practitioners have made modifications based on their research, experiences and needs. Subsequently, it is impossible to say which family or form is most effective. It comes down to choosing the one that meets your goals and that you enjoy.

Chen and Yang are just two of the five major styles of Tai Chi. In future blogs we will take a look at Wu, Hao, and Sun. Check out our schedule of classes to give one a try!

Is Tai Chi Better Than Other Exercises for Fibromyalgia?

Fibromyalgia is a long-term condition where pain without apparent cause is felt throughout the body. Treatment is usually aimed at helping people to cope with and decrease the pain, and.exercise is part of the recommended standard of care. However, treatment must be multi-faceted and tailored to the individual and their symptoms.

Seeing as how Tai Chi had therapeutic benefits for those with osteoarthritis, researchers set out to determine whether it could also help fibromyalgia. A small 2010 fibromyalgia study compared Tai Chi with wellness education and stretching exercises, and found that Tai Chi lessened pain and improved mental and physical health in over 80 percent of participants. With this in mind, a larger study was planned to determine whether Tai Chi’s effects were related to frequency and duration. The study found Tai Chi results in greater improvement than standard aerobic exercise for fibromyalgia symptoms when each was practiced twice a week. Researchers also discovered that twice weekly Tai Chi practice was not more effective than once a week. However, practicing Tai Chi for 24 weeks instead of 12 weeks resulted in greater benefits.

Tai Chi helps to reduce muscle weakness, pain, and joint stiffness. It also improves physical and mental health by decreasing anxiety, fatigue and depression, while increasing the ability to cope with fibromyalgia related symptoms. Tai Chi can also help restore mental clarity compromised by “fibro fog.”

Bottom line: Tai Chi has been shown to be an effective treatment for fibromyalgia. If you, or someone you love, is one of the millions of people suffering from fibromyalgia, Tai Chi may be an effective alternative to other exercises or an adjunct to the current treatment plan.

Certainly worth trying! Check out our variety of classes and locations.

The Legends and History of the Chen Tai Chi

We’ve looked at the history of Tai Chi, now let’s take a look at Chen Tai Chi (also known as Taijiquan), the ancestor of all the styles. Out of respect for the Chen family, it is often known as Chen Shi Taijiquan. As you would expect, there are many contradictory legends and stories.

The Chen family were originally from Hong Dong, Shanxi and moved to Wen County, Henan in 1374. There were so many Chens in the new village that it became known as the Chen Village. The Chen Village was known for its martial arts and some historians credit Chen Bu (the founder of the Chen Village) as the person who began the martial arts tradition. Other historians assert that Wang Zongyue, a disciple of Zhang Sanfeng, taught the Chen family the form. And still others credit Jiang Fa, a monk from the Wodang mountain, for emphasizing the internal fighting practice.

Most historians believe that Tai Chi Chuan (I will use this spelling) can be attributed to a Royal Guard named Chen Wangting (9th generation Chen family). Chen Wangting developed the Chen Style Tai Chi around 1670 as a family art with the intention of passing it on to his descendants. Chen was influenced by the schools of boxing, particularly those of General Qi Jiguang (Ch’l Chi Kuang) a Ming Dynasty general. General Chi wrote an important textbook on military training called Boxing in 32 Forms, also know as the “Boxing Classic.” Many of the movements were included in the Chen family martial arts system, which is still practiced today.

Chen’s martial arts routine used the ancient philosophical techniques of Daoyin and Tuna. Daoyin is the concentrated exertion of inner force, while Tuna consists of deep breathing exercises, which eventually evolved into Qigong. These techniques, added to clarity of consciousness, became the practice of Taoism (Daoism). Next, Chen added the core of philosophical understanding to Traditional Chinese Medicine. Subsequently, Tai Chi became a unified system of mental concentration, breathing and action

Chen style was kept a secret in the Chen Village for two reasons. First, it was a combat art and teachers did not want to reveal its secrets. Secondly, teachers did not want to waste their time teaching individuals they felt incapable of comprehending or appreciating the art, or would not maintain the self-discipline to practice. In Chen Village, Tai Chi was only taught to daughters-in-law, not daughters. Seems like gender bias, right? To a certain degree, there was definitely gender bias, however, the rationale was that daughters would eventually marry outside the family, leaving the village and taking their knowledge of the Chen family form with them.

Later years, Chen Xin (16th generation Chen family) wrote and illustrated a detailed book about Chen Tai Chi, including postures, movements and the philosophical and medical background of the routines. This book was not published until 1932, when Chen Changxing’s great grandson, Chen Fake, taught Chen-style outside the village. Many feel that Chen Fake was the foremost leader of Chen style, and he taught thousands of students until his death in 1957.

Chen style can be characterized by the following:

  • Movements are slow and soft, intermixed with fast and hard

  • Stances are low

  • It contains explosive power

  • Emphasis is placed on spiral force or supple whole body twining/coiling movements

  • It included Silk reeling and stomping movements

As with all styles of Tai Chi, there are many variations and lineages. Keep in mind that the Chen form is strong in martial and health applications, but may not be suitable for some physical conditions.

Starting in January, we will be offering Tai Chi for Energy classes. This form combines both Chen and Sun forms. Together they create a powerful synergy. Start the new year with a new form that is also fun to learn!

What is Push-Hands?

Push-hands (also known as Tui Shou) is a two-person exercise unique to Tai Chi. Some people shy away from it because they think of it as controlled sparring in a martial context. Others think of it as a dance. Like so many things in life, it’s a bit more complex than that, but the overriding principle can be summed up concisely:

I act, you respond. You act, I respond.

push hands.png

There are several variations of push-hands, but here is how it’s done. Two people face each other, connected at the forearm, and move in a circular pattern while transferring weight back and forth. The aim is to respond without creating resistance. No resistance = no conflict. The incoming force is neutralized. And with practice, you will learn to reduce the amount of force needed to neutralize the “attacks.”

As long as there are two opposing forces, there will be conflict. Your goal, however, is to respond to action without creating resistance. Sounds easy, right? We think we are soft and yielding in body and mind, up until the point when someone pushes us. The conflict does not vanish, but rather is neutralized. That is very different.

There is nothing mystical about doing push-hands, and it would be easy if we weren’t so loaded with tension. In fact, the effectiveness of push-hands is directly related to your ability to relax inside and to “listen.” Doing push-hands will teach you to be centered, relaxed, responsive, soft and yielding. In addition, it will help you gain an understanding of body mechanics.

Push-hands will also teach you the skills of contact:

  • Connecting: both physically, and paying attention to your partner’s intention

  • Following or Listening: sensing the direction of your partner’s intention or force

  • Sticking: maintaining continuous, light contact with your partner

  • Adhering or Yielding: responding to your partner’s force, partially by giving way, and partially controlling its direction.

The martial implications of push-hands are obvious but the movement also improves your health and relaxation. It is a serious exercise done in a relaxed manner. Push-hands allows us to experiment and, hopefully, eventually understand how Yin and Yang perform, and ultimately becomes a model for all interactions in life.

A great legend: Two famous Masters were competing at push-hands in public. Both were great fighters and both believed they were unbeatable. They stood close to each other, touching along each other’s arms. They did not move and stayed like this for a long time. The crowd watched quietly. Eventually, the two Masters stood back and bowed to each other. The competition was over, but only they knew who had won!

Are you ready to give it a try? Save the date: January 4, 2020 at 9:30 am when Balanced Life Tai Chi will present a 90-minute Push-Hands class (after coffee and donuts). Class will be limited to 12 participants. Watch our website for more information in the next couple of weeks!

The History of Tai Chi

Children and adults alike love stories, be they true accounts, fables or folklore. When it comes to the history of Tai Chi, there are so many different stories that it is literally impossible to separate fact from fiction. Let’s take a look at a few interpretations of the story of the legendary individual many believe was there at the very beginning.

Most believe Tai Chi originated more than 2,000 years ago in China, as a form of qigong, which has its roots in traditional Chinese medicine. The movements were originally designed for self-defense, usually without weapons, as well as to promote inner peace and calm. Tai Chi training, as well as knowledge, was passed from Master to student, which not only created distinct lineages, but many unique methods as well.

The essential principles of Tai Chi are based on ancient Taoism (also spelled Daoism), which stresses the natural balance and harmony in all things. Tai Chi has also been interpreted and influenced by different leaders and philosophies, including Buddhist and Confucian.

Now, let’s look at some theories regarding how and when it began. Even though some authorities claim Tai Chi started around 2,500 years ago, the first reference to Tai Chi can be found in the Book of Changes over 3,000 years ago, during the Zhou Dynasty (1100-1221 BC). Other accounts date the origins of Tai Chi to the 8th century. Others, the 12th. And still others, the 15th.

I think you get the point.

Chang San-Feng (various spellings exist) was a legendary character from the 12th (or perhaps the 13th or 15th) century, who is frequently given credit for having created what we currently think of as Tai Chi. Many say he was a Taoist priest, although according to The Harvard Medical School Guide to Tai Chi, he was a Shaolin Monk who decided to leave the monastery to become a Taoist hermit. David-Dorian Ross, in The Essentials of Tai Chi and Qigong, presents yet another lineage story, positing that Chang went into the Wudang mountains to study the philosophy of Yin and Yang with the monks in the Wudang Temple.

According to one legend, Chang observed five animals (a tiger, dragon, leopard, snake and a crane) and determined that the snake and crane were the ones most likely to overcome strong, unyielding opponents. According to other accounts, Chang observed only a snake and a crane as they were fighting. Regardless, based on his observations, Chang, along with the monks, are said to have developed a set of exercises that imitated the movements of the animals. Chang also added some key philosophical concepts, plus flexibility and suppleness, to the inchoate system, including the core philosophy that the forces of Yin and Yang must be in balance.

Keep in mind that the history of Tai Chi also includes an interweaving of Chinese martial arts, healing arts and philosophy, as well as science and evidenced-based biomedicine. But regardless of how it began, the last fifty years have witnessed Tai Chi expanding into the West, where it is now taught in hospitals, sports clubs, colleges and community centers.

If you haven’t tried a Tai Chi class yet, please take a moment to check out our schedule of classes. We are also offering drop-in classes for current students, as well as those who would like to give Tai Chi a try!

What is the Right Way to Breathe When Doing Tai Chi?

Students often ask me when they should breathe while doing Tai Chi. My off-the-cuff answer is “whenever you need air.”

I’m certain other instructors get this question, and while holding your breath when doing Tai Chi is not a good idea, there is no single answer to this question, nor is there agreement as to how breathing is best integrated into form.

Some instructors believe breathing patterns should be very specific. Others prescribe breathing with intention, and go as far as to teach new students how to breathe while seated. A major problem with this approach is that breathing will vary depending on the type of form you are practicing, and for what purpose. At times, your breathing will be slow and deep. At other times, it will be fast and short. Individuals also have different lung capacities, and we all move at different speeds.

To further complicate matters, your breathing will usually change from the first form of class to your last form of the session.

Trying to breathe in a specific manner or pattern will make your breathing forced or contrived. In addition, holding your breath will likely result in anxiety and stress. The bottom line is that too much focus on the breath will take away the purpose of the form, which is to relax and return your body to harmony or equilibrium. Your breathing will improve by learning and practicing form, therefore, it is not necessary to focus too much on proper breathing.

That said, consider the dynamics of breathing and energy. When you inhale, you store energy. When you exhale, you deliver the energy or force.

Think about the Sun movement of Open and Close, or inhale and exhale.

Hands apart—inhale

Hands together—exhale

Additionally, when you move your hands up, you inhale and store energy. And when you bring them down, you deliver energy.

When in doubt over whether to inhale or exhale, focus instead on practicing the form correctly and following the essential Tai Chi principles. This will help you relax and allow your body to breathe naturally.

Using Dr. Lam’s Dan Tian Breathing Method, you expand your lower abdominal area when inhaling. And when exhaling, you contract the pelvic and lower abdominal muscles. This method facilitates sinking qi to the Dan Tian and improves internal energy by enhancing qi power. Dan Tian breathing can be incorporated into all qigong and Tai Chi.

Here are some very general breathing guidelines to keep in mind while practicing:

  • Exhale until you need to inhale.

  • Exhalation should be slightly longer than inhalation.

  • Keep your tongue in contact with the roof of your mouth by saying “la” while practicing.

  • Breathe through your nose (unless you have nasal congestion) and don’t pause between the inhalation and exhalation.

  • Inhale to store energy while moving your hands apart, and exhale to delivery energy while moving your hands together.

  • Inhale when your hands are raised, and exhale when the hands move down.

You must learn to feel and sense your breath before you can manipulate it. For now, just relax and breathe naturally. Follow the guidelines above and the essential Tai Chi principles. Happy Breathing!

Be sure the check out our new drop-in classes held in Minnetonka (near Ridgedale) on Friday afternoons in November and December. Drop-in before or after your holiday shopping to relax and renew. Learn more here.

Finding the Right Tai Chi Instructor - Part II

In a previous blog, we discussed finding the right Tai Chi instructor. We focused on your goals, interests and location. Now that you have an idea of the type of class you are looking for, let’s look at the instructor; the person who can make the biggest difference between a good experience and a not-so-good one.

Before you register for a Tai Chi class, see if you can talk to the instructor and/or a few of his/her students. If you can, here are some guidelines to help determine whether or not they are a good “fit.”

Is it Tai Chi?: That’s right. This is the first question you should answer. Is what they are teaching really Tai Chi? Or is it a hybrid? Or a made-up form? Unfortunately, those classes are out there!

Training and Teaching: Certifications don’t guarantee an instructor’s competence, but you should ask about certification. What organization(s) are they certified though? How long have they been teaching? Keep in mind, the instructor does not have to be a Tai Chi Master in order for you to learn and have a good experience.

As you observe or participate in class, ask yourself if the instructor can teach. Sadly, some highly-skilled Tai Chi practitioners can’t. Are they teaching you fundamentals and principles? Try to determine if they are teaching the form, or if students are simply following along. This is extremely important!

In addition, do they adapt their instruction to participants’ learning styles and the pace of the class? If a student has a problem, does the instructor dismiss or ignore it, or do they suggest a modification? Are they teaching things out of their students’ comfort zones? Also, keep in mind that physical contact with students should be very limited during instruction or correction. Some organizations actually forbid physical contact.

Awareness: Does the instructor have a finger on the pulse of the class? Do they actually listen and encourage feedback, or do they talk more than they teach? Do you get the feeling that they genuinely care or do they seem bored and perhaps just going through the motions?

Personality: When they receive questions, do they answer honestly and respectfully? Do they seem sincere? Does the instructor inspire students with their experience? Their enthusiasm? Their confidence? How about kindness and a sense of humor? Is the instructor critical? Do they physically or verbally abuse students? If so, run for the hills! You may also want to report this behavior to the sponsoring facility.

Bottom Line: Ideally, you will walk out of your Tai Chi class relaxed and happy. If you don’t have a good feeling about your instructor after a few classes, it’s probably appropriate to look elsewhere, but do not give up on Tai Chi! There are many skilled and experienced Tai Chi instructors in the United States, and hopefully a few where you live. It is definitely worth your time and effort to find the instructor you feel very comfortable with on your Tai Chi journey.

Don’t settle for less!

How Tai Chi Improves Sports Performance - Part II

In an earlier blog, we talked about how real power comes from being relaxed while in motion. In Tai Chi, we learn to let the force come from the earth below, up through our bodies and into the push, pull, throw or swing. This is known as moving the body as a unit, or whole body movement. The true force of the movement comes from the DanTian or center of gravity. Tai Chi also improves your proprioception—awareness of your body in space—which will help you more quickly and efficiently.

Now, let’s look at how we can accomplish this based on classic Tai Chi teachings:

  • Hold your head upright naturally, without stiffness.

  • Lengthen your spine, which will help you breathe more deeply by using the diaphragm, instead of the lungs.

  • Roll the hips by dropping the tailbone slightly without moving the legs, both of which should rotate independently of the hips.

  • Shift your center of gravity from one foot to the other, which helps you distinguish where your weight is.

  • Keep your shoulders and elbows down, relaxed and open to help achieve and maintain relaxation.

  • Coordinate the upper and lower parts of the body so that they move simultaneously, with the eyes following along.

  • Keeps movements circular and continuous.

  • Release any unnecessary tension and keep the mind open to harmonize the internal and external flow.

  • Move slowly at first, gradually increasing your speed once you are able to turn lightly without using external strength.

These classic Tai Chi teachings will bring you to a state where your posture is aligned, your body and mind are open and relaxed, and your movements are continuous. The more you practice, the more it will gel and you will able to return to this state more easily. Let stillness control your movements and enhance your performance. You may also find that you will go through your day with a relaxed mind and body!

Bottom line: you can’t force internal power. It’s not a no pain, no gain in Tai Chi.

Finding the Right Tai Chi Instructor - Part I

At all levels of learning Tai Chi, having a good experience is about finding the right instructor.

Because it affects your health and well-being, your search is almost as important as finding the right doctor or dentist. It takes time and energy, and it’s difficult to even know where to start.

First, you need to understand what your goals are, and what you hope to accomplish by learning Tai Chi. Do you want to learn the martial aspects? Do you want to learn Tai Chi to compete? Or are you looking for a way to improve your health, flexibility, balance and peace of mind?

It also helps to understand something about the various styles and forms available, as well as the lineages and nuances within each. Some styles are more athletic, and may not be appropriate for all ages and/or physical conditions. Others are more adaptable and can be performed sitting, in a wheelchair or even in bed. Be sure to consider your body and physical condition as well as your goal when you choose. For a good overview, check out Which Tai Chi Form is Best for Me.

What about your learning style? Do you learn best by hearing, watching or doing? Or do you learn best in another manner? Also, keep in mind there are many styles of teaching. Teaching can be done silently, with the student emulating the instructor. In other cases, a student works with a junior instructor until they reach a certain level, at which point they are eligible to learn from a more senior or master-level instructor. Some instructors are more hands-on and teach form by breaking down the movements into smaller segments. You will want to choose an instructor whose style you are most comfortable with.

Finally, you can narrow your search by location, time and cost. Depending on where you live, you may find a Tai Chi school. Otherwise, look for classes at community education centers, exercise facilities and senior centers. If you live in a rural area, your choice of instructors and/or classes will likely be more limited. You always have the option of learning online or from a DVD, but keep in mind that it takes a great deal of body awareness to ensure that your alignment and movements are done correctly and safely. For this reason, some instructors offer online classes along with face-to-face time via a program such as Skype.

Though it may seem overwhelming, finding the right instructor and class will be worth your time, especially when you find the form that feels like a good fit.

Watch for Part II of Find the Right Tai Chi Instructor, where we’ll take a deeper look at instructor qualities, personality and training.

How Tai Chi Improves Sports Performance

Professional and amateur athletes are under pressure to deliver and maintain a high level of performance. This often leads to them pushing themselves to their physical limits, resulting in increased stress and anxiety. Many turn to cross-training, which at times causes their body and mind even more stress. Some athletes have plateaued, some are stuck in a rut, while others are recovering from injury and looking for new, less strenuous methods of training.

Given what you already know, it shouldn’t be surprising that Tai Chi can help improve athletic performance. And no special equipment is required.

Tai Chi accomplishes this in multiple ways. It teaches us how to relax through correct alignment of the body. It also teaches us how to use motion with little to no effort. This is important, because real power comes from relaxed motion, while true force comes from rooting into the earth and up through our relaxed bodies. The hands express what is happening in the Dan Tian. The Tai Chi Classics state that “the motion should be rooted in the feet, released through the legs, controlled by the waist and manifested through the fingers.” The eyes follow the hand movements as all parts move together. Sounds a lot like how baseball great Curt Schilling described throwing the perfect pitch.

When even one part of the body doesn’t follow the others, the body does not move as a unit. When you use the Tai Chi principles of body-alignment and movement, you can move with more power instead of wasting energy by holding in excess tension. Using effortless power refines your movements and releases any tension that you are holding, and the slow movements allow you to recognize where you have extra tension that is negatively affecting your movements and performance.

Tai Chi also improves focus, mental flexibility and awareness of your body in space, and thus improves our mind-body response time. Every swing, push or pull becomes a whole body movement, because the force is coming from our Dan Tian, or center of gravity. The result is quick and efficient reaction.

Looking for real-world examples? How about Tiger Woods, who practiced qigong early in life and still practices swinging from his Dan Tian? Or NBA great Robert Parish, who believed Tai Chi extended his career by helping him integrate the mind-body connection. Regular practice develops new neuromuscular pathways, which increase internal and external balance.

Whether you are a professional, semi-professional or even a weekend warrior, Tai Chi can help you achieve even greater athletic performance! You have nothing to lose and much to gain, so give it a try.

Can Tai Chi Relieve Hip Pain?

There’s an excellent chance that Tai Chi can help your hip pain!

First let’s see what we know about the hip joint. Unlike the knees or elbows, which don’t have a wide range of movement, the hip joints are ball and socket joints. They allow the legs to move relative to the body and enable a wide variety of complex rotations.

Now, let’s look at some common causes of hip pain:

  • Fractures

  • Bursitis

  • Tendonitis

  • Cancer

  • Muscle strain

  • Arthritis

  • Sedentary lifestyle

As we age, the fluid within the joint capsule decreases, which causes friction within the joint. Some exercises, such as running and weightlifting, can also squeeze the fluid out. The good news is that when your practice Tai Chi regularly and correctly, the rotation of the hip socket restores fluid in the joint capsule.

Hip movements should always be initiated by the legs. In other words, the hips remain receptive and passive. We allow them to rotate, but do not force them. Any tension or clenching will prevent clean and smooth rotation, which in turn will cause the body to become tense, the breathing to become shallow and the movement to be stifled or superficial.

According to Sam Masich, a Canadian Tai Chi competitor, the weight of the body passes through a well-positioned hip and directly into the thighs. Without correct hip position, the body will distribute its weight, not into the thighs, but into various other muscles. This also puts stress on the knees.

What about Tai Chi and total hip replacements? After surgery, you need to adhere to the Tai Chi principles of relaxing, keeping the body upright and turning from the hips, within reasonable limits. Pair these principles with clear differentiation between full and empty steps. According to Dr. Carl Hendel, certain movements must be avoided or modified. Be sure to talk to your physician before starting or returning to Tai Chi. Also keep your Tai Chi instructor informed, as correctly practicing Tai Chi will strengthen the tissues and decrease the likelihood of problems.

Our hips are responsible for mobility, power and stability, so go hit that practice floor!

Ouch! My Aching Knee! Will Tai Chi Help?

According to the 2008 study by the CDC and the University of Carolina, the risk of having symptomatic knee osteoarthritis is nearly 45%. Dr. Robert H. Shmerling, Faculty Editor of Harvard Health Publishing, states more than 700,000 knee replacements are performed annually in the United States. According to Dr. Shmerling, if the usual treatments of weight loss, exercise, pain relievers, anti-inflammatories and physical therapy worked well, there would be fewer knee replacements.

And yes, studies have found that Tai Chi can help ease osteoarthritis knee pain.

In 2009, Tufts Medical Center, Boston, researchers led by Dr. Chenchen Wang, studied 40 individuals with symptomatic tibiofemoral osteoarthritis. Chosen randomly, one group performed 12 weeks of Tai Chi twice a week, while the control group received the same amount of wellness education and stretching. The Tai Chi group scored higher on pain relief, physical function, quality of life and decreased depression. The researchers repeated the study at 24 and 48 weeks and concluded that Tai Chi reduces pain and improves physical function, self-efficacy, depression and quality of life for individuals with knee osteoarthritis.

In 2016, Boston researchers conducted a 12-week study comparing physical therapy with Tai Chi in 204 adults with painful knee arthritis Chosen randomly, both groups had significant improvement in pain, which lasted a full year. However, the Tai Chi group did better on decreased depression and improved quality of life. The researchers also compared Tai Chi instructors to determine if there was a difference in their personalities, charisma, experience and none was found. Of course, we know that Tai Chi has many more benefits than just pain relief.

The knee is a weight transferring joint, not a weight bearing joint. Body weight should only pass through the back of the knees, as there is no support in the front of the knee, only a “floating kneecap.” To bend the knees, bend at the hips (or Kua), like sitting back on a stool. Focus your attention on the back of the knee, moving gravity down through the center of the hip into the center of the back of the knee. Then into the foot. Then the ground. In other words, let the weight travel straight down the leg(s).

Knees should never bend inward, bow outward or go too far forward. You should be able to see your toes over you knee. Never rotate the knees, as they don’t handle wrenching or twisting well. There is little to no reason to bend knees deeply when practicing Tai Chi. You will still derive the same benefits with a slight knee bend, and without the risk.

And always remember, if you experience a sharp or deep pain: STOP.

In a previous blog, we discussed Tai Chi walking or stepping. The way you walk affects the knees. Be sure you are stable before taking that first step, maintain good posture, and be mindful of what you are doing. You may want to go back and re-read the Tai Chi Walking blog.

If you have had a knee replacement, you still need to find an exercise that provides range of motion, flexibility and muscle strength to improve, not only your quality of life, but the longevity of your new knee. Tai Chi is gentle on your knees and can provide all that, in addition to helping with weight loss and gait retraining. Tai Chi also improves your sense of your body’s position and movement (known as proprioception) more than swimming, running, and, of course, being sedentary.

Many students do Tai Chi well into their 90s because it is very low impact and provides many health benefits. Always check with your physician before starting a Tai Chi exercise program, and make sure your Tai Chi instructor is certified and knows how to teach correctly. He or she should understand how the body works. When done incorrectly, even Tai Chi can hurt more than help your natural or replacement knee. And if you have any questions or experience pain during or after class, talk to your instructor.

Your knees are depending on you!

Why Tai Chi Helps to Improve Balance!

"For many years my family and I visited Willow River State Park in Hudson, Wi. At that park is a fantastic tiered waterfall that folks love to walk and splash all over. I loved to follow my two kids around and play, but I was always shaky and unsure on the smooth rocks and flowing water. I spend more time stumbling than having fun. This year it was different, I have a new found sense of balance and sure-footedness. I haven't had that much fun at the falls in years."

The above is from Jerry, one of my students who has been practicing Tai Chi for several months.

No matter what age or physical condition, everyone needs better balance and muscle control. According to Stanwood Chang, a Tai Chi instructor at the Benson Henry Institute for Mind Body Medicine, “In just 12 weeks, I’ve seen people improve their balance and stability and walk faster and farther.”

Tai Chi works the glutes and quadriceps, the largest muscle groups in the body, which are the first to atrophy as we age. These muscles are very important to balance. As you move from one pose to another, gradually shifting weight and extending your legs, you challenge your balance. You also become more familiar with balance in a number of different positions. This brings more awareness to the soles of the feet, ankles and weight distribution. Bone density and joint stability also improve as you stretch and strengthen your muscles at the same time.

Tai Chi improves balance in healthy adults, those with neurological conditions and conditions or disorders that cause balance issues. A recent study in The New England Journal of Medicine found the program to be effective for Parkinson’s disease. Other studies found that improvement in balance equated to improvement in the quality of life for those recovering from stroke, patients with multiple sclerosis and those with other related conditions.

Tai Chi is more dynamic than it looks. According to Dr. Peter Wayne, research director at Brigham and Women’s Hospital and Harvard Medical School, depending on intensity, Tai Chi is equivalent aerobically to a brisk walk and similar to more rigorous forms of weight training.

In other words, Tai Chi targets all physical components needed to stay upright: leg strength, range of motion, flexibility and reflexes, all of which decline as we age. Tai Chi also makes you more aware of your body and the external world. However, it is not just for the older population. Younger, more fit students will find that it can be quite demanding and invigorating. It all depends on the form being practiced. You might be surprised to find that even elite athletes practice Tai Chi for better balance and muscle control. Elite athlete or not, practicing Tai Chi has many physical and mental benefits.

Check out the class list and find the one that fits for you!

What (If Any) Part Can Tai Chi Play in Addiction Recovery?

You would have to live in under a rock to be unaware of the opioid epidemic. Believe it or not, opiods are the #1 cause of drug overdose in the US today. And it’s not just opioids. What about alcohol addiction? Other drug addictions? Sex addiction? Gambling addiction?

List goes on and on…

Obviously, there are an endless variety of addictions, and an endless number of causes behind them. But regardless of the addiction, just about everyone is looking for a more effective, non-pharmacologic method of treatment.

Let’s focus on chemical (drug and alcohol) addiction. Here’s are some typical consequences of chemical addiction:

  • The ability to manage stress and tension is compromised

  • There is an increase in depression, negative outlook, cravings and impulsivity

  • There is a decrease in energy, clarity and sense of well-being

  • From a biological perspective, toxic debris lodges in the tissues, affecting both physical and mental wellness

  • Coping mechanisms become more impaired as the duration of addiction increases

Because Tai Chi combines movements, visualization, breathing and meditation, it creates a powerful complementary therapy for many addictions. Hence, the reason it is employed in many recovery and treatment centers. Not only is Tai Chi a tool that can be used to keep addiction at bay for the rest of your life, but when combined with traditional treatment, it literally becomes a mind-body flow to recovery.

So, you’re asking, how does Tai Chi help? Consider that regular Tai Chi practice:

  • releases stress, anxiety, tension and restlessness

  • helps you keep your emotions in balance

  • improves blood and lymph flow, which speeds up removal of debris and toxins

  • strengthens coping mechanisms, resulting in lower relapse rates

  • reduces cravings and impulsivity, and decreases depression

  • improves strength, flexibility, clarity and mindfulness

Opioid abuse and misuse in the military has been the focus of the Defense and Veterans Center for Integrative Pain Management. This task force, designated as a Defense Department Center of Excellence, has stated that they now have good evidence for the use of non-pharmacologic, non-opioid treatment and endorse the use of alternative modalities, such as Tai Chi, qigong and yoga.

At one time or another, we all (addicts and non-addicts) experience stress, cravings, pain, or lack of clarity. Try doing five to ten minutes of Tai Chi or even qigong. You may find out that you feel so much better, that ten minutes will stretch into twenty or more. You have nothing to lose and everything to gain.

What Does the Yin Yang Symbol Mean?

Have you noticed that very little of the answers to these questions are straightforward or simple?

The Yin Yang symbol, also know as “Taiji” or Taijitu”, dates back to ancient China before the 3rd century BCE and represents the unity and duality of nature. The complementary forces interact to form a dynamic system in which the whole is greater than the assembled parts. Neither is static, and their interactions are thought to maintain the harmony and balance of the universe and to influence everything within it. It is a central concept in Chinese philosophy, science, medicine, and martial arts.

260px-Yin_yang.svg.png

Consider these details:

  • The circle is equally divided into black/white sections to represent the interaction of energy found in all things

  • The S-like shape signifies the dependence of both sides on one another as they yield to and push into each other

  • The black area contains has small white circle, while the white area contains a small black circle, indicating that within each opposing force, there is a small part of the other

Think about similar real world examples such as life/death, heaven/earth, male/female, black/white, night/day and dark/light

The color black represents “Yin,” or female energy, which is characterized by:

  • Restiveness/receptiveness/passiveness

  • Intuition ~ sense of understanding life and its nuances resides in Yin energy

  • Creativity ~ builds up and bursts forth motivating Yang energy into action

  • Submissiveness ~ balance against aggressive Yang energy

  • Softness ~ flexible, capable of bending and giving

The color white represents “Yang,” or male energy, which is characterized by:

  • Power

  • Logic

  • Enlightenment ~motivates and inspires to understand and reach enlightenment

  • Dominance ~ dominates in its strength and massive force

  • Hardness ~ unbending, hard energy

The height of Yin influence is during the Winter Solstice, while Yang’s influence is greatest during the Summer Solstice. Linguistically, the Chinese Yin is the “shady side of the mountain” and the Yang is the “sunny side of the mountain.”

But it is the same mountain.

Confucianism focuses on Yang and Taoism focuses on Yin. Though both are necessary, under Confucianism, the belief was that Yang was superior which led to justification for China’s patriarchal history and also led to the persecution and extinction of Asian sun goddess cults outside of Korea and Japan.

The Yin Yang symbol is an excellent interpretation of life and how each action, characteristic, and aspect has an opposite effect and one cannot exist without the other. Balance is created when they work in unison.

Something to keep in mind when we are practicing Tai Chi!

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Are Tai Chi and Qigong the Same Thing?

Although they have some similarities, Tai Chi and qigong are not the same.

The Chinese believed that proper flow of qi would result in a fit body, long life, and self-defense and that unbalanced qi led to diseases. Therefore, they developed qigong and Tai Chi to restore qi. Both work with qi energy, often in very different ways, but with similar benefits.

Let’s look how they are alike:

  • mind-body practices that offer many health benefits

  • done in slow motion

  • safe

  • emphasis is qi or energy

  • use visualization, body movements, meditation, and breathing to guide flow of qi

  • goal to improve flexibility, strength, and balance

  • challenging, energy-boosting techniques

Now let’s look at how they differ:

Qigong                                                                            Tai Chi

3,000 to 5,000 years old                                             800 years old

Hundreds of styles                                                       Five major schools with many forms in each

Means “cultivation of energy”                                  Means “internal martial arts”, “supreme ultimate fist”

A series of exercises done over and over            A set of exercises done a few times and then moves on

Quicker to learn, simple movements                    Takes longer to learn, more complex movements

Based on traditional Chinese way of life               Based on martial arts, focus on internal energy

Can sometimes involve no movement                  Focus on form, series of movements, posture alignment

  only breathing or meditation                                    and body mechanics

Free form, less rigid                                                     Disciplined, specific principles to follow

Considered an element of daily living                   Promotes strength, health, fitness, good posture,

 and traditional Chinese medicine                           increases mental focus and stress management

Health, healing, meditation focus                           Can also be applied for self-defense as well as the above

Anti-aging emphasis                                                   Emphasis on movements, energy flow, resilience

Most people prefer Tai Chi because the flow of movements are interesting and relaxing; essentially an exercise for the whole body combined with meditation. Tai Chi practices always include concepts and theories and usually include qigong. However, qigong won’t necessarily include Tai Chi. Keep in mind that you can combine both in order to reap more benefits.

How do you decide which one to choose? It depends on you and your situation and how much interest you have. Also, the amount of time are you willing to commit. Can you try one now and change your mind later? Absolutely. Many community education classes have 6-8 week blocks. This is a chance for you to see if that is the path you want to follow.

Can you combine both? Absolutely. Some Tai Chi forms such as TCA 1 and 2 and Tai Chi for Energy (Tai Chi for Health Institute) combine both. Is one better than another? It depends on whom you ask. Each practitioner will tell you their art is the best.

Only you can decide what feels right for you!

What Are the Benefits of Tai Chi Walking?

There are many benefits and variations of Tai Chi walking. As long as you transfer your weight from one foot to the other and stay in your personal comfort zone, it is safe and effective. Some people equate it to walking like a cat; taking light quiet steps. Some like to meditate while they walk. If you want or need, it can also be your bridge to meditation. Combining meditation and physical activity is the emerging foundation of integrative medicine, mind body medicine, holistic health care, wellness, fitness and disease prevention.

Benefits of Tai Chi walking:

  • Improves balance

  • Calms and relaxes

  • Sinks the qi

  • Decreases the incidence of falls

  • It’s safe, inexpensive, effective

  • Can be done inside or outdoors

If you are new to Tai Chi (or just wish to improve your form) Tai Chi walking is a great exercise to practice. To do Tai Chi correctly one must practice proper body alignment, while moving the joints and the body as a unit. It is important to focus on the principles of rooting, grounding and weight shifting, whether Tai Chi walking or doing form.

The head is large and heavy, which causes people to lead with the upper body when moving forward. If you doubt that, take a look at someone with a cellphone in their hand as they walk! With our body upright and weight correctly shifting from one foot to the other, all body movements are directed by the Dantian which transfers power from the lower to the upper body. Yes, you read this correctly! The waist (Dantian) directs the rooting power from the Earth and the legs to the upper body as the torso turns from side to side. If another part of the body directs the movement, the energy (qi) and power are greatly diminished, and full health benefits are lost.

How to start:

  • Place the feet together, knees soft or slightly bent and weight distributed evenly on both feet.

  • Transfer all the weight to one leg and slowly lift the heel of the unweighted foot. Now lift the unweighted foot and take a natural step forward (shorter is better here). Place the heel down, then lower the foot without weight, at about a 45 degree angle outward. Now slowly transfer the full weight to the front foot. The back foot is now unweighted. Both heels should be on the floor.

  • Repeat by lifting the heel of the unweighted foot, lift the foot and take a natural step forward (do not overstep), placing the heel down, then the foot at about a 45 degree angle outward without weight. Now transfer the full weight to the front foot.

  • Repeat until you are comfortable, out of room, or out of time.

When walking, look straight ahead, breathe normally and focus on the bottom of the feet. Sinking is subtle and relies on being relaxed and going slowly to create a smooth, even gait.

Did you notice that your eyes look straight ahead, rather than down at a cell phone or ipod? And the best part about Tai Chi walking? It can be done anywhere, within reason. The park. The mall. Target, Macy’s, Nordstrom – do you see where I’m going with this? What’s not to love?