Your Brain on Tai Chi

Did you ever wonder if practicing Tai Chi has an effect on your brain? The answer is, yes, but let’s start by talking about our brains and what happens to them as we age.

Throughout our lives, our brain changes more than any other other part of our body, and as we age, brain function gradually decline. “Slips of the mind” are associated with this, and become more frequent, as we get older. However, cognitive decline can actually start as early as middle age.

Although some studies show that one-third of older adults struggle to retrieve facts or events stored in the brain, other studies show that about one fifth of 70 year olds perform as well as 20 year olds on cognitive tests. This explains why scientists are trying to determine how the brain changes over time. However, they do know:

• Areas of the brain involved in higher cognitive function and encoding new memories start to shrink around age 60 or 70

• Brain connections responsible for cognitive processing get thinner, and this results in slower processing

• Myelinated nerve fibers shrink, reducing cognitive function and slowing processing

• Amounts of brain chemicals are reduced, causing declines in cognition and memory

Researchers at Northwestern University studied at a group of SuperAgers, individuals over 80 years old who have memories as sharp as people decades younger. When this group was compared to their peers, researchers found that their brains shrunk at a slower rate, which suggests that age-related decline is not inevitable.

In addition to intellectually stimulating activities, social activities, a healthy diet, sleeping well, and managing stress, evidence showed that physical exercise appeared over and over again as a way to delay age-related mental decline. Other research by the University of Miami found that people 50 and over with little to no exercise experienced a decline in memory and thinking skills comparable to 10 years of aging in only 5 years. Bottom line: physical activity slowed brain aging.

In the past, random trials have shown that physical exercise can increase brain volume and improve cognition. Intellectual stimulation through social interaction was also associated with increases in brain volume and cognitive improvements. People who practice regular exercise like Tai Chi are also more socially engaged, which can help improve memory and cognition at any age.

In a study specifically related to Tai Chi, research has shown that Tai Chi practice increases brain volume, and augments memory and thinking skills. This University of South Florida study, in collaboration with Fudan University in China, also showed Tai Chi to be highly effective in combating dementia illnesses such as Alzheimer's. While the brain is engaged in doing Tai Chi, it releases growth factors that can stimulate brain growth. Unlike the Tai Chi group, study participants who didn’t practice Tai Chi had decreases in brain volume typical of people their age.

Another study was undertaken to investigate whether Tai Chi could slow gray matter atrophy and if gray matter volume had any effect on emotional stability and risky behavior. Long term, Tai Chi not only slowed gray matter atrophy but improved emotional stability, decreased risky behavior, and promoted successful aging. The meditation component in Tai Chi was thought to play a key role in this process.

Yet another study ot older Chinese women was performed to compare the effects on white matter between a group who did Tai Chi and one that walked. Tai Chi was found to be more conducive to optimizing brain function.

If Tai Chi can improve memory processes, it may be able to slow the the onset of Alzheimer’s disease, a condition characterized by brain shrinkage, increased brain plaques, and neurofibrillary tangles. Studies have shown that individuals who practiced Tai Chi were able to increase their overall brain volume and improve their scores on memory tests. And because its low impact, Tai Chi tends to be a better form of exercise for those with decreased capacity for strenuous aerobic activity.

Eastern and Western researchers have provided compelling evidence that Tai Chi, in addition to its many medical benefits, can have a positive effect on improving, and perhaps slowing down, the aging process itself.

It makes you wish you had started earlier in life, doesn’t it? The good news is that it is never too late!

What is Qigong?

In a previous blog, we discussed the differences and similarities of Qigong and Tai Chi. For example, unlike Tai Chi, Qigong is not a martial art, and doesn’t involve an opponent, real or imagined. And while Tai Chi involves a sequence of movements, Qigong’s movements are separate (free standing) and are typically repetitive. But since they are often discussed in tandem, it’s definitely worth taking a closer look at Qigong.

Qigong (originally also known as Neigong) is a centuries-old system of body-posture and flowing movement, deep breathing, self-massage, sound, focused intent, and a meditative state of mind for the purposes of health, spirituality, and martial-arts training. In the years since its inception, many forms, styles, schools, traditions, and lineages have developed and evolved. Some forms are dynamic, while others are static, involving only proper alignment with little to no movement.

Qigong has roots in Traditional Chinese medicine, where the belief is that proper flow of Qi will result in a fit body, long life, and self-defense, while unbalanced disturbances in the energy flow will cause disease. These disturbances or blockages can be caused by deficient, stagnant, or excess energy. Qigong healing exercises are designed to clear energy blockages and restore deficiencies, with the goal of bringing energy back into balance.

Mental or emotional stress can cause or aggravate many physical problems. by using the same meridians as those used in acupuncture, Qigong’s slow, gentle movements promote circulation of Qi and body fluids (blood, synovial, lymph). Qigong consists of external and internal movements, or flows. External flows enhance the connection between the external movements and the internal organs, while internal flows develop vital inner tranquility and balances the mind.

The breathing used during Qigong delivers oxygen to muscle and nervous tissue, while improving the functioning of the immune, lymphatic, and digestive systems. This breathing, in union with the physical postures, heals the mind and the body.   Dynamic Qigong movements also assist with oxygen delivery, while relaxing the mind, which in turn, helps us deal with everyday stressors.

Qigong is also unique in that it increases your energy levels as well as body awareness, while improving your muscle tone and posture. Another plus is that it can be done by almost anyone, and almost anywhere. It requires no special equipment and no special talent.

But, like Tai Chi, regular practice is critical in helping you develop the internal and external benefits that Qigong has to offer.

Tai Chi and Blood Pressure!

High blood pressure is a common, often chronic, condition in which the force of the blood against your artery walls is high enough to cause health problems. High blood pressure puts an enormous burden on health care resources throughout the world. The risk of high blood pressure includes a heart attack, stroke, and other serious health problems.

Blood pressure is determined by how much blood your heart pumps and the amount of resistance to the flow present in your arteries: more blood + narrow arteries = high blood pressure. Unfortunately, even though it’s doing damage to your vessels and your heart, you may not have symptoms. The American Heart Association has used 120/80 as a normal blood pressure marker for many years. However, currently not all experts agree. It is best to check with your physician to determine if you have high blood pressure (what is “normal” or “best” for you) and how to treat it.

Medication, exercise, and diet are known to be important ways to lower your blood pressure. However, long-term blood pressure medications and the potential adverse effects are concerning to a lot of patients and their physicians. Many are looking for safer, complementary alternatives. Tai Chi hasn’t been as well-studied as traditional medicine, however, results of recent studies suggest good reasons to try it to reduce high blood pressure.

When you're in a stressful situation, your body produces a surge of hormones, which temporarily increases your blood pressure by causing your heart to beat faster and your blood vessels to narrow. And while researchers aren’t completely sure whether stress by itself causes long-term high blood pressure, they do know that it can contribute.

Mind/body exercises have been shown to lower your blood pressure and decrease stress. Tai Chi has been shown to contribute to lower blood pressure, improved heart function, decreased cardiovascular risk factors, and improved quality of life. Therefore, It may be a good idea to consider Tai Chi as complementary and/or alternative therapy for high blood pressure!

Tai Chi is based on Traditional Chinese Medicine and consists of movements that are slow, gentle, meditative, and can be modified for most physical conditions.

• Recent studies show that it may work as well as medication and/or more intense exercise (which may not be appropriate for some people) and may be just as effective for lowering blood pressure, as weight loss and lowered sodium intake.

• Tai Chi has been shown in studies (including some cited below) to be as effective on blood pressure as more intensive, aerobic exercise.

• The American Heart Association states that Tai Chi may reduce blood cholesterol, related lipids and inflammation, which all contribute to poor heart health. Yet another good reason to try it!

Research Findings:

At one point, it was felt that only intensive exercise would reduce blood pressure. Tai Chi as a low to moderate intensity, mind/body exercise, may be more appropriate for some individuals and can be as effective as higher intensity exercises for reducing blood pressure. An increasing body of research has shown evidence of the positive effect Tai Chi may have on cardiovascular health. Young, et al. conducted the well designed, randomized controlled trial comparing the effects of aerobic exercise versus Tai Chi on blood pressure in mildly hypertensive older adults and discovered that Tai Chi was equally effective in reducing blood pressure.

A systematic review appearing in the Spring 2008 issue of Preventive Cardiology reported that Tai Chi lowered blood pressure in 85% of the studies reviewed.

China published the first meta-analysis to evaluate the efficacy of Tai Chi on blood pressure in the July 2020 issue of Evidence Based Complementary and Alternative Medicine. Comprehensive analysis of random controlled studies showed that Tai Chi was more effective in reducing blood pressure than the control group.

Also published in July 2020, the Department of Nursing at Kangwon National University in Korea, investigated the effects of Tai Chi on blood pressure. All of the volunteers had high blood pressure, were independent in their activities of daily living, and had not exercised regularly in the six months prior to the study. After 6 weeks, the Tai Chi group had their blood pressure return to a normal range and had reduced waist circumference.

If you have heart disease, take blood pressure medications, or have other health problems, be sure to check with your physician before starting any new program or treatment, including Tai Chi.

So what’s keeping you from finding a class, taking a deep breath, and flowing through the beautiful movements knowing that you're working towards a healthier heart, body, and mind.

Is it Chi or Qi, and What Does it Mean?

I am sure you have heard of Qi (or is it Chi? and may be wondering what it actually does, or doesn’t, do.

For starters, is it Qi or Chi?

Both terms have been used interchangeably, however, descriptions vary slight depending on cultural origin. The Acupuncture and Massage College in Florida, states that it’s best to use Qi when the aim is restoring balance, because it is the “physical or nourishing portion that makes up the air, water, and food we take in.” Conversely, they maintain Chi refers to the “vital fluids and the energy itself that flows through our bodies.” Bottom line, according the Jason Well, a naturopathic physician and acupuncturist at Reconstructed Wellness, it’s what “courses through the body along meridians, and it also controls the movement of blood.”

This movement of blood and, I’ll call it Qi, in a human body creates health and harmony.

Qi means "breath," 'air" or "gas.”, but the literal translation of the Chinese character meaning “health” is “original Qi.,” whereas, the literal translation of the character for “vitality” is “high-quality Qi.” Different cultures have different names for this life or energy force:

• Japanese call it “ki”

• Indians call it “prana” or “shakti”

• Ancient Egyptians called it “ka”

• Ancient Greeks called it “pneuma”

• Native Americans consider it the “Great Spirit”

• Christians refer to it as the “Holy Spirit”

• Africans know it as “ashe”

• Hawaiians know it as “ha” or “mana”

Keep in mind that Traditional Chinese Medicine (TCM) and Chinese martial arts are based on the underlying principle of Qi, and there are different types of Qi, depending on the source, role, and location in the body. For example, Primordial Qi is Qi acquired at birth from one’s parents, and is different from Qi acquired throughout one’s life.

In TCM, Qi is seen as the ultimate measure of vitality, and the aim of treatment, whether through TCM, integrative medicine or acupuncture, is to restore the body to its natural, healthy state by adjusting any imbalances in Qi circulation. Two of the ways by which we cultivate and balance Qi are through Qigong and Tai Chi, but other methods include herbology, food therapy, other martial arts, and acupuncture. 

“The Yellow Emperor's Classic of Medicine" has been historically credited for establishing the meridians, or pathways, through which Qi circulates in the body. Disrupted, blocked, deficient, or unbalanced Qi moving through meridians is believed to cause symptoms of various illnesses. In order to maintain good health, the flow of Qi must not be impeded..

If you’ve ever felt off balance, fatigued, brain fog, muscle weakness, depressed, stressed, or just irritable and out of sorts, the reason may be an imbalance in Qi. Lack of sleep, food, water, shelter, fresh air, and other elements the body needs to properly function properly will also cause Qi deficiencies. There are also emotional reasons, such as lack of love, social interaction (did anyone say pandemic?), or mental stimulation.

First, the obvious. Get enough sleep, food (a nutrient rich diet), fresh air, water, and safe shelter. Second, try mind-body techniques and practices such as Tai Chi, Qigong, ,meditation, Yoga, acupuncture, or even a massage. Getting rest and enjoying the sunshine and nature will go a long way towards balancing your Qi and restoring your body.

Scientifically, Qi has never been observed, so many people don’t believe it exists, but has been written about since the 4th Century BCE. However, those who believe state that, through training, the capacity to perceive the flow of Qi can be cultivated. That said, even the untrained can usually feel when someone has great energy, or puts out a bad vibe. Some people make us feel calm and relaxed, while others exude tension and negative energy. We can also walk into a room and notice if the atmosphere feels tense, or whether it feels relaxed and comforting.

Even though we can’t see it, this is Qi we are perceiving.

What Does Shen Mean as it Relates to Tai Chi?

Have you ever heard a musician play a piece of music and, while it was technically correct, it lacked something? That something was probably Shen or spirit. Spirit takes you beyond the mechanics. This is true for musicians, artists, athletes and even Tai Chi practitioners.

According to Traditional Chinese Medical theory, three things are essential to sustaining human life: Jing, Qi, and Shen, or as they are collectively known, the three treasures. Shen, is responsible for consciousness, emotion, and focused awareness, and is considered Yang. Interestingly, Chinese medicine sees Shen as an essential part of the human body, and medical practitioners credit disorders of the spirit and mind for causing illness inside the body, and vice versa. Therefore, they address all aspects of a disease: physical, mental and spiritual.

So how does this apply to Tai Chi?

In Tai Chi, Shen can be felt and manipulated. But unlike Qi, which is something beginners can feel and use, Shen takes longer to understand, feel, and manipulate. Cultivating Shen requires a mastery of both emotions and the intellect. When you are stressed or agitated, your Shen will be disturbed. When you are practicing Tai Chi and your mind is responding to your senses, your Shen will naturally follow. While the external aspect is important, in order to become a skilled Tai Chi practitioner, all the movements must be played with Shen. Without Shen, there is no harmony, only separateness. In Tai Chi, when you move, the Qi and Shen must move in unison.

So how do you concentrate your Shen?

First of all, you need to be calm and relaxed! Bring your attention and focus inward. Easy to say, right? The best way to do this is to take a slow, deep breath. Relax. Let the air enter the body and expand. As you slowly exhale, release any tension or stress. Repeat this several times. Your other option is to do slow warm-up exercises, again, paying attention to your breathing in order to release tension and stress.

Experiment and see what works best for you.

How does Shen relate to the martial aspect of Tai Chi?

The ultimate goal for a highly skilled martial artist is to avoid fighting. Basically, the most skilled martial artist is a master at controlling a situation, so the opponent yields and fighting becomes unnecessary.  At this level, they are considered Shen Wu, meaning “the perfect martial artist.” It is only with an appropriate level of wisdom and compassion that a high level martial artist cultivates a reverence for life. This results in harmony of the body, mind, and spirit.

How can you coordinate the external movements with the internal aspects without practice?

The answer is: you can’t.

Just as a dedicated musician or athlete devotes time to practice, so does a dedicated Tai Chi practitioner. Shen is cultivated and concentrated through consistent practice. When Shen and Qi move in unison, movements are harmonious and flow like a river. That’s really when Tai Chi becomes Tai Chi!

What's the Difference Between a Tai Chi Bang Stick and a Tai Chi Ruler?

In an earlier blog, I introduced the Tai Chi (often spelled Taiji) Ruler, both as an instrument and as a form. Now let’s talk about the Tai Chi Bang, a short stick that is often confused with Tai Chi Ruler, even though the exercises are different. Keep in mind, both are forms of Neigong, which is now known as Qigong. Let’s compare the Tai Chi Ruler and the Tai Chi Bang Stick.

But first, a little history:

The Taiji Stick and Ruler Neigong is a system of internal cultivation that began, it is believed, with the sage and reclusive Daoist, Chen Tuan (Chen Xiyi). Chen was a personal friend of Zhao Kuangyin, the founding emperor of the Song Dynasty (960-1279), and taught Zhao Taiji Stick and Ruler Neigong, which were then passed down as a secret method of health preservation in the Imperial household. It took more than six centuries, but eventually it was taught to Feng Zhiqiang, one of China’s greatest Chen style Taiji masters of the 20th century, and a master of Qigong.

As I mentioned previously, Bang Stick and Ruler Qigong are different exercises, practiced with different devices. The Ruler and Bang Stick are a yin yang pair. The Bang Stick is Yang. It works more on the external joints, ligaments, and muscles. The Ruler is Yin, and works on the internal. It is used to nourish and strengthen the Qi. The Ruler is light, while the Bang Stick is heavy. The Bang Stick is straighter, while the Ruler is more rounded with softer curves. The Bang Stick uses twisting, joint-locking movements (Chen Style Tai Chi), and increases grip strength and flexibility. The Ruler gathers and consolidates Qi to deepen the practice of stillness.

More practically, the Bang Stick is about the length of your forearm and diameter of your wrist, while the Ruler is typically about 12" long, with a contoured diameter, largest at its ends. Interestingly, even the type of wood is a matter of importance to more experienced practitioners. Ideally the wood should be very strong, yet porous, as this allows the Bang Stick and Ruler to better circulate the practitioner’s Qi. According to Chinese medicine, walnut strengthens the kidneys, and the wood is dark. Therefore, some believe a black walnut Bang Stick and Ruler help condense Qi into the kidneys and circulate through the body’s channels and vessels.

In addition, both the Bang Stick and Ruler have a unique feature: a ring on the Bang Stick and a small sphere on the Ruler. This represents the DanTian the energy center of the body.

So, why do we use a Bang Stick and Ruler?

Qigong exercises are usually based on uniting movement, breathing, and attention. Our bodies learn and express balance and harmony in order to develop health and treat disease, which itself is a type of imbalance. Both the Bang Stick and Ruler focus the mind on the body, and unite physical movement. Holding and manipulating the Bang Stick or Ruler presses and massages acupuncture points and channels, which helps to balance the body. It also helps students quiet their minds, gather attention, and to be in the moment.

The Bang Stick makes it easy and fun for beginners to feel Qi. It is also a great stress reliever, and a way to rejuvenate both the body and the spirit. The Bang Stick is also a fast and efficient method for developing stronger and more flexible muscles and joints. The movements can even be modified to fit individual capabilities and can be done standing or sitting.

The Bang Stick and the Ruler are an excellent complement to other therapeutic exercises and activities. Plus both are compact enough that they are easily taken along on your travels to keep you healthy and fit!

Can Tai Chi Relieve Tension and/or Migraine Headaches?

Headaches are ubiquitous in modern life. The National Headache Foundation estimates that over 45 million Americans suffer from chronic headaches. In addition, approximately $50 billion is lost each year due to work absenteeism and medical care costs, along with approximately $4 billion spent on over-the-counter medications. Of course, there are over 300 varieties of headaches, but for the purposes of this blog, we will focus on tension and Migraine headaches, which are the most common.

Both tension and Migraine headaches are different in some ways and similar in others. Many of the triggers overlap. Some patients experience a combination of tension-type headache and Migraine, which has also been called mixed headache syndrome or transformed Migraine. These are now identified as coexisting Migraine and tension-type headaches. Chronic Migraine and chronic daily headache are some of the other terms used for this combination.  As, you can probably see, it can be very difficult to differentiate between the two types.

Tension headaches

Tension headaches represent approximately 78% of all headaches, and characteristically:

• They can result from stress (temporary or long term), anger, anxiety, or fatigue

• Their common symptoms include pain, soreness, sensations of head pressure, and stiff contracted head and neck muscles

• They can be episodic or chronic

• Their treatment includes relaxation routines, massage, biofeedback, medication (over the counter and prescription), and stress reduction

The exact cause of tension headaches is not clear, however, muscle tension or spasms of the head or scalp, neck, face or jaw are thought to play a role. Virtually all medications used to treat tension headaches have side-effects or complications, especially over time. Plus, not all patients respond favorably to pain medications. Furthermore, pain medications seek to manage only the symptoms, leaving the underlying problem intact. Tai Chi may be a viable alternative, or additional treatment, which provides significant benefit to the patient, without the risks and/or expense.

Studies have shown that Tai Chi can provide tension headache relief, and some symptoms may even be eliminated with regular practice. Tai Chi addresses the unwanted muscle contractions that cause pain by emphasizing relaxation, breathing, focus, and coordination. Tai Chi may also decrease or eliminate other symptoms that arise from stress, such as tachycardia, fatigue, anxiety, and insomnia.

Migraine headaches

Approximate 1 billion people suffer from Migraine headaches. People who suffer from migraines live in fear of them. Characteristically, migraines:

• Can be triggered by fatigue, bright lights, or changes in weather

• Vary in frequency and duration

• Can produce a variety of pain symptoms

• Often present with nausea

While no doctor can tell you why you suffer from migraines, some feel they result from your nervous system being overly sensitive to changes in your body and the environment. Others feel there is a genetic component. We do know that during a migraine, the blood vessels in the brain become inflamed and put pressure on the surrounding nerves. Migraine sufferers often find medications don’t offer relief of their symptoms. Additionally, once the initial signs, or “auras,” begin, the person’s tension levels increase as they anticipate the pain to follow. Our nervous system, especially during these times, can get stuck in fight-or-flight mode, which can lead to more tension.

Moving is an important part of not only staying healthy, but of preventing migraine attacks. However, exercise can be incredibly difficult for those dealing with migraines. Tai Chi is one of the best options for exercise for migraine sufferers, because it is practiced slowly, is gentle on your body, and is less likely to trigger an attack than a high-impact activity. Even better, Tai Chi can help improve your balance—a big plus for those who experience vestibular symptoms with their headaches. Tai Chi can also quiet your nervous system and help produce a peaceful, relaxed state that can help relieve headache symptoms, with little to no risk.

Available research combines both Migraine and tension headaches. A 2007 NIH study examined whether a traditional low-impact mind-body exercise, such as Tai Chi, could impact tension headaches. The researchers were aware that relaxation therapy, biofeedback, and acupuncture were effective headache treatments, and knowing Tai Chi operated similarly in the body, reasoned it would provide similar relief. The Yang Style Short Form was used for the study, and the results indicated that Tai Chi was indeed an effective, non-pharmacologic treatment for headache relief.

No matter what type of headache you experience, there is no downside to adding Tai Chi to your headache arsenal!

Can Tai Chi Strengthen Upper and Lower Body Muscles?

When you think of Tai Chi, you probably don’t think about muscle strength! You probably picture a group of older people in the park, going through slow, dance-like movements. But, let’s consider how Tai Chi might increase and help you maintain muscle strength.

Muscle strength refers to our capacity to lift, push, or pull against weight. The human body is made up of more than 600 muscles, and all of the activities of daily life require muscular strength. It’s also essential to good health. Other benefits of muscle strength include better sleep, improved mood, self confidence, and increased metabolism. We start to gradually lose muscle mass and strength beginning around age 40. Doing muscle-strengthening exercise at least twice weekly can help your muscles to function more like those of younger adults.

Tai Chi movements, while slow and gentle, can improve both lower and upper-body strength, without leaving you short of breath. It not only strengthens the lower and upper extremities, but the core muscles of the back and abdomen, as well. And with regular practice, Tai Chi can be comparable to resistance training and aerobic conditioning but without the requisite weights and resistance bands.

Tai Chi’s slow rate of speed allows the practitioner to observe the internal movements of the body, while developing balance, timing, and lower-body strength. The development of lower-body strength helps avoid repetitive movement injury. Holding your arms up continuously for the length of your Tai Chi form builds strength in your shoulders and entire upper body.  Holding your arms close and low isn’t real Tai Chi. Your arms should be up, away from your body, and extended in order to work your shoulders and build strength. 

Here are two examples of the many studies done on Tai Chi and muscle strength. A 2008 study compared Tai Chi practitioners to joggers and a sedentary group. The Tai Chi practitioners and joggers also showed better scores on muscle strength and endurance as well as knee extensor and flexor strength. A 2012 study study of participants in their early to mid 70s, who were independent in their activities of daily living, measured leg muscle strength. The Tai Chi practitioners demonstrated greater muscle strength in both knee extensors and flexors than the control group.

Another value benefit to consider: Tai Chi practitioners exhibit flexible, not rigid, strength.

A relevant, and interesting Tai Chi legend tells of a Taoist monk named Zhang San Feng, who was practicing meditation in the remote mountains, and observed a bird fighting a snake. The snake’s flexible, agile movements enabled it to defeat the bird. The monk reflected on the value of flexible strength, as opposed to rigid strength, and this inspired him to create what became known as Tai Chi.

If you’re not ready or not able to tackle strength-training with weights, resistance bands, or machines, Tai Chi may just be the activity to help to increase your stamina and diminish the risk of injury that accompanies weak muscles and bones. But don’t be fooled into thinking Tai Chi is easy just because of its slow pace. Sometimes the slow, controlled movements are the biggest challenge of all.

So is Tai Chi just for a group of older people exercising in a park? Not at all!

Why It's More Important Than Ever to Keep Up Your Tai Chi Practice!

This pandemic has taken an emotional and physical toll on many of us. The news is depressing and it’s hard to see the light at the end of the tunnel. According to a poll by the American Psychiatric Association, more than one-third of Americans say that the pandemic is having a serious impact on their mental health. And let’s not forget about our physical health, as many American become less active and isolate at home.

I’ve spoken to several of my students over the past few months and an inertia seems to have set in. Too much negative news, too much social isolation, a complete change in routine, and feeding our souls (or body) with too much comfort food. This is exactly why now is not the time to give up your Tai Chi journey. Tai Chi has both immediate and residual effects on the mind and body.

I’ll name just a few reasons why practicing is important:

Immunity: Our immune systems are designed to fight off sicknesses and viruses. When your immunity weakens or breaks down, disease has an opportunity to set in. Tai Chi has been proven to increase and/or enhance immunity by enhancing blood oxygen saturation. Age can be one of many reasons for oxygen deficiency and it’s related decline in immunity.

Chronic stress, is another culprit for immune system breakdown and propagation of disease. Keep in mind that COVID-19 is a virus, and viruses don’t respond to antibiotics. Will Tai Chi prevent COVID-19? No. But a stronger immune system helps us to stay healthy and resist bacteria and viruses.

Anxiety: Who among us doesn’t feel anxiety about the pandemic, the political environment, and social unrest, not to mention our finances, jobs, etc.? Anxiety can create both emotional and physical problems. Anxiety is further complicated by the fact that you can’t control many of the stressors in your life.

And yes, that includes other people.

Tai Chi’s slow, meditative movements require a high level of concentration, which in turn encourage a profound calm. With regular practice, this calm state becomes part of the practitioner, reducing their anxiety and allowing them to cope in a calm and peaceful manner.

Depression: Tai Chi focuses attention on the body, posture, movement, and breathing. Focus is taken away from stressors, and repeating movements in a mindful way can divert attention and relieve the depressive symptoms. It can also modulate brain structures in the area related to mood regulation.

Balance: We know Tai Chi improves balance and decreases the chance of falls. During this time, we are spending more time at home and exercising (and doing Tai Chi) less. Consistency of exercise, particularly Tai Chi, is important to maintain balance and proprioception. Tai Chi walking can also be your bridge to meditation. Combining meditation and physical activity is the emerging foundation of integrative medicine.

Pain: Tai Chi, Qigong, and Yoga are recognized as complementary approaches to relieving musculoskeletal pain. The less active we are, the more pain and loss of strength we experience. Studies show that as we learn to use our body as a whole (as in Tai Chi) the less pain and more comfort we will experience.

Insomnia: Poor or inadequate sleep can be detrimental to one’s health, vitality, and resilience. Poor sleepers tend to be sicker, but studies have shown that people who perform Tai Chi had a significant improvement in the quality of their sleep, took less time to fall asleep, awakened less, fell asleep faster, slept longer, and felt better rested.

Bottom Line: Physical exercise can boost your happiness and release feel-good brain chemicals. Keep moving and keep practicing. Commit to 10 minutes a day. You may find you feel so much better that 10 minutes turns into 20 or more.

And last, but not least, connect with others. It’s not the number of relationships that make the difference, but the quality! As Jeanne C. Stein states in Blood Drive, “Life may not be the party we hoped for…but while we’re here we may as well dance.”

Exchange “dance” for Tai Chi and enjoy the journey!

Tai Chi, Aging, and Bone Health

As we age, our bodies reabsorb bone generating cells faster than we can generate new ones. The result is decreased bone mineral density (BMD), which is an indicator of bone strength. Decreased BMD can lead to osteopenia, and osteoporosis, which make bones fragile and may contribute to fractures.

A person with fragile bones is more likely to be afraid of falling, which can lead to being less physically active. As physical activity decreases, muscle and bone strength decrease, leading to more falls. It’s a vicious cycle, and your best bet is to engage in activities that help you maintain, increase or restore your BMD. Weight-bearing exercises, like Tai Chi, can improve bone health.

Estrogen preserves bone density in both men and women. Women are more susceptible to decreased BMD because estrogen levels decrease both peri and post-menopausal. Interestingly, twenty percent of those with osteoporosis are men.Men normally have a higher BMD than women at middle age, but eventually suffer from decreased BMD as testosterone decreases. Testosterone normally converts to bone density-preserving estrogen in men. The most common cause of lower BMD and osteoporosis in males is testosterone deficiency.

Because of the greater percentage of women with osteopenia and osteoporosis, most of the research has been done on pre, peri, and post-menopausal women. Let’s take a look at several studies..

The University Medical School in Hong Kong conducted a study of women ages 50-59. One group did Tai Chi and the other did not. Bone mineral density (BMD) in the lumbar spine and proximal femur was measured at the start of the study and 12 months later. Baseline results showed that the Tai Chi group had significantly higher BMD than the control group in the lumbar spine, proximal femur, and the ultradistal tibia. At 12 months, measurements showed generalized bone loss in both groups, but with decelerated rates of bone loss in the Tai Chi group. This is the first case-control study indicating that regular Tai Chi exercise may help retard bone loss in the weight-bearing bones of postmenopausal women.

A 2004 study compared bone loss in a group of Tai Chi participants compared to a control group. The women in the Tai Chi group participated for 45 minutes a day, five days a week for one year. Their rate of bone loss on BMD was up to three-and-a-half times slower than the non-Tai-Chi group.

A 2007 study from Texas Tech University found that people (average age 79) who did Tai Chi for 40 minutes three times a week for six months had modest improvements in markers for bone formation. A May 2007 meta-analysis conducted by Peter M. Wayne, et al, showed a significant effect of Tai Chi on BMD at the spine compared with no treatment in perimenopausal and postmenopausal women.

A 2008 review in Osteoporosis International concluded Tai Chi and bone health evidence is “not convincing.” However, a 2011 review in Alternative Medicine Studies showed that Tai Chi seems to reduce bone loss in studies of postmenopausal women.

In a 2017 study on attenuating bone mineral density (BMD) loss suggest that Tai Chi is effective on attenuating BMD loss of the lumbar spine and proximal femur neck in certain populations (e.g., older adults, perimenopausal and postmenopausal women, people with osteoarthritis, and cancer survivors).

As you see, many studies suggest that Tai Chi may increase bone density and strength, as well as reduce age-related bone loss while increasing musculoskeletal strength. However, like in all research studies, results often differ and are contradictory at times. Research reviews also differ. There are many variables including the type of Tai Chi being studied. Different forms of Tai Chi have different degrees of weight-bearing postures. As well, larger and longer term studies need to be conducted, including Tai Chi’s effect on the proximal femur trochanter and total hip.

Here’s what we do know:

High impact activities are best for maintaining bone mineral density, which is why it is important to vary your activities. Using resistance workouts or weight-training are low impact and often more desirable as we age. Tai Chi is a great alternative for those who cannot perform high-intensity, high impact workouts. Movements are slow, with longer periods standing on a single leg, and slightly flexed stances, which lead to an increased load on the skeleton, especially in the lower extremities, strengthening the bones. Tai Chi’s weight-bearing, slow body weight shifting from leg to leg, may stimulate bone formation.

Tai Chi helps prevent fractures by improving balance, neuromuscular coordination, musculoskeletal strength, and postural stability, resulting in decreased risk of falls. Research has shown that it may also be an effective, safe, and practical intervention for maintaining BMD.

Bottom line: Tai Chi offers definite benefits for everyone of any age!

Can Tai Chi Help Peripheral Neuropathy?

Peripheral neuropathy is a systemic degenerative disease that directly impacts the peripheral nervous system (PNS). Although some experts contend that peripheral neuropathy is not a disease, but a category of diseases with very different causes. Either way, the PNS connects the Central Nervous System (CNS) to the limbs and organs. The CNS is responsible for carrying the signals from your brain, spinal column and body. Peripheral neuropathy can decrease the ability to move extremities and causes pain in the hands and/or feet. Unfortunately, there isn’t a cure but Tai Chi can help improve the symptoms that come with peripheral neuropathy.

Tai Chi students reported decreased episodes of daily severe burning and pain, while also calming the mind and body, and improving strength and balance. That’s pretty significant. Tai Chi is an effective and safe intervention which, since the mid-1990‘s has been recommended by the Surgeon General for those over the age of 65 to improve balance and stability. Tai Chi helps muscle control, strength and function, which we start to lose as we age, or due to our lifestyle, or other side effects of certain diseases.

A Tai Chi study that started in 2004 and was published in 2007, indicated improvement in balance, walking, quality of life, and pain. These are important but hard to measure because study subjects may have had impaired balance with the primary problem being walking. These are considered “functional” outcomes, which are helpful in assessing the overall impact of an intervention. But functional outcomes are difficult to interpret. Pain is also hard to measure, because as nerve damage gets worse, burning pain may improve. This does not mean an actual improvement in nerve damage.

When evaluating neuropathy, normally standardized nerve conduction studies (electrical tests that look directly, objectively, and quantifiably at nerve function) are used The nerve conduction studies don’t require feedback from the patient. However, while sensation is subjective, it is important to measure, but harder to quantify. However, it can be done.

There have been numerous studies on peripheral neuropathy. A 2010 study published in the American Journal of Chinese Medicine from the Department of Kinesiology, Louisiana State University, showed that Tai Chi (Taiji) increases the nerves’ ability and speed of sending signals back to the brain and spinal cord. After a few weeks of Tai Chi, physical function and balance is improved, which reduces the likelihood of falls and fear of falling.

A low percentage of people are physically activity according to the CDC (2014). However, a study on the Impact of Tai Chi on peripheral neuropathy, published in 2018, reported that at the end of the study, the group requested that the program be continued. Researchers thought the psycho-social support from other participants and the instructors was a driving force, suggesting the importance of social networking and support to keep people engaged in exercise. Participants agreed that Tai Chi is not a cure , but did improve balance, flexibility, and strength.

Findings corroborate many other studies that reported functionality and psychological improvement in persons with peripheral neuropathy. Studies have shown that Tai Chi is even an effective exercise (with some modifications) for those in long-term care facilities. Participant’s hand-grip strength and lower body flexibility improved.

People with peripheral neuropathy tend to be less active because of pain and decreased ability to move their extremities. Unfortunately, It’s a vicious cycle because the less active they are, the more pain and loss of strength they experience. Tai Chi can help regain connections between muscles in the body and the mind. Studies show that as participants learn to use their whole body (body as a unit) the less pain and more comfort they will experience.

Tai Chi is easily tolerated, safe, cost-effective, and enjoyable for people of any age. Participating in Tai Chi for an extended time may also help maintain and/or improve quality of life, and psychological and physical functioning.

Can Tai Chi Help with Adult or Children's ADHD

Experiencing forgetfulness, anxiety, and impulsivity during during the course of our lives is not unusual. However, when it is persistent, and matched with hyperactivity and limited attention, one possibility is Attention Deficit Hyperactivity Disorder (ADHD). ADHD includes a number of physical, cognitive, and behavioral symptoms typically, but not always, diagnosed between the age six and forty. According to the American Psychiatric Association, ADHD affects five percent of children in the United States, but the true number is likely higher as many people are undiagnosed.

The disorder is often treated with medication, but because many of the medications used to treat ADHD come with serious side effects, recent research has focused on non-pharmacological interventions, thus providing patients with more treatment options. For children with severe cases of ADHD, behavioral therapy can be beneficial. In fact, the American Academy of Pediatrics reported behavioral therapy should be the first step in treating ADHD in young children. However, behavioral therapy, for children or adults, can be cost prohibitive.

Many recent studies have focused on movement-based and mindfulness/meditation-based therapies for ADHD. Compared to pharmacological treatment, there are few unwanted side effects and the cost is minimal. Mind-body therapies are beneficial because they teach the skill of controlling attention and focus to a specific purpose or action (i.e., the breath). Both Tai Chi and yoga can also be practiced at home or school, and videos are also available from reliable sources to help guide the therapy.

Numerous studies have shown the effectiveness of Tai Chi as an alternative treatment. In a 2001 study, researchers found that teenagers with ADHD who practiced Tai Chi weren’t as anxious or hyperactive. They also daydreamed less and displayed fewer inappropriate emotions and disruptive patterns. In another study, a group of adolescents diagnosed with ADHD were observed before, during, and after Tai Chi was introduced. After only ten classes, the children experienced a significant reduction in the severity of symptoms.

Another study reported that weekly Tai Chi classes helped children better regulate their ADHD symptoms and improve hyperactivity control and impulsive or inattentive behavior. The researchers studied a group of 8-12 year-olds who took mindful movement training for eight weeks. Using parent assessments and motor control tests, the team concluded that Tai Chi exercises significantly improved the children’s motor control. The students also showed significantly reduced ADHD symptoms, such as hostility, disobedience, and the inability to make decisions.

Mind–body training for parents (some who also have ADHD) has an added benefit. By practicing mindfulness with parenting techniques, parents report better control of the ADHD symptoms of their children. It is probable that the effects of the studies could be due to the intervention itself, as well as the lasting actions of child–parent interactions at home following the mind–body sessions. A parent who learns mindfulness through Tai Chi, yoga, or meditation may improve their methods of response to the child’s behavior, thus allowing the child to learn from the parent as well. Having parents involved also helps maintain practice continuity in the home. Researchers also report that children find Tai Chi fun and engaging.

Current studies suggest that mindfulness is a feasible, effective, and well-accepted intervention in ADHD. However, additional randomized controlled trials are needed to assess long-term effects. Also, it is important to keep in mind that in order to take full advantage of the benefits of Tai Chi, practice must be consistent and regular.

How Using the Tai Chi Principles Can Improve Everyday Life! - Part II

In our previous blog, we looked at how some of the Tai Chi principles can improve our everyday lives. Now, let’s look at some of the psychological benefits of applying the principles on a daily basis.

When Ken Cohen interviewed 105 year-old Master Wu Tu-Nan and asked if Tai Chi was the key to his good health and longevity, Master Wu replied, “Having a relaxed spirit is the secret to longevity.” We learn to live with a “relaxed spirit” by following the Tai Chi principles and allowing them to sink to a deeper level of understanding. “Relax Relax Relax” was the message from Tai Chi Master Yang Chen Fu. In Chinese, “relax” translates closely to song. Relaxation is probably one of the most beneficial aspects of Tai Chi, in terms of awareness, tranquility, effortlessness, sensitivity, and rootedness without tension or effort. A great example is the experienced practitioner who is moving fast, but remains completely calm.

Start by increasing your body awareness as you read this blog: Are you holding tension anywhere? Tension drains us of energy. By simply noticing tension, we start to become more self aware, which is the first step towards song. As you become more song, you’ll naturally pay more attention to what is happening around you.

Now, consider stillness and sensitivity. Start by truly listening, not just with your ears, but also with your eyes and heart, to what the other person is saying or what their intention might be. This also teaches us to pay attention to our surroundings and environment, as well as helps to clear our minds.

Remember, not all attacks are physical. Verbal attacks can be bait for an argument, to make us feel self-doubt, or to get us to make excuses. We don’t need to immediately determine whether or not the person is well-meaning or simply being cruel. Your job is not to take the bait, but instead, cultivate compassionate detachment in order to give yourself some emotional space and time to truly listen. Space and time help us step back and consider our response. Never allow yourself to be rushed to respond. This is often an attempt by the other person to take control, and you can deflect this by staying balanced.

A good example is the use of the word “you,” which can really ignite a fire in individuals, as it is often used to blame, manipulate, or accuse. Here, it is critical to keep your cool, take a deep breath, ground yourself, and don’t get pulled in. Deep quiet breathing (don’t gasp or sigh, either of which will likely escalate things) can help us relax and listen deeply.

In challenging situations that may last a while, you also need to pace yourself to retain your stamina. It is best to keep your responses short and neutral, while staying focused. We are looking for a middle ground, not fight or flight. Think of rollbacks in Yang, block and withdraw in Sun, or many of the other moves in Tai Chi meant to deflect negative energy coming in your direction. You can verbally ward off, roll back, press and even verbally uproot someone, without making physical contact.

These are only a few examples of how we can use Tai Chi principles in our daily lives. As you go through your Tai Chi practice, explore how the moves and concepts can bring more peace, calm, and harmony to your life, and truly appreciate the internal martial art that is Tai Chi!

How Using the Tai Chi Principles Can Improve Everyday Life!

The study of Tai Chi Chuan is more than repeating a series of slow, flowing movements. It is important to understand the principles behind the movements. In this way, practicing Tai Chi strengthens the body and the mind, while bringing balance to our lives. The key is to use what you learn in class to live life more fully.

These principles apply to everything we do and can change how most of us live. Our lives involve almost constant movement—the way we breathe, walk, and talk. Even how we experience emotions and how our face moves when we speak. When we examine the way we move, we begin to look at the way we do everything.

The principle of sink and root is one you hear repeatedly. This is a way to let go of any unnecessary effort that we are exerting. Sink and root can have many levels of meaning. On a physical level, sinking is an expression of song or relaxation. When we allow our weight to sink down through our legs and feet, and into the ground, our attention sinks down into our bodies. The lower half of the body should feel heavy, while to top half feels light. We become aware, alive, and responsive. This may be responsiveness to changes in a job, health, or relationships. It provides us with a willingness to engage and deal with whatever happens, without tensing, and/or putting up a wall.

The principle of empty step is moving with purpose, but without momentum, so that we can change direction as required or desired. For many people, walking is a kind of active falling. We don’t realize we are using momentum until a change in direction is required. In empty stepping, the leg with which we are stepping can either land, or not, as long as we have a strong root. Learning how to step without weight can teach us a lot about how we move in our lives. Many times we are on autopilot and have trouble responding to unexpected circumstances. Empty stepping allows us to quickly change course.

The principle of erect posture, from the top of the head down to the tailbone, with a gentle feeling of elongation, helps you to look and feel more alert. In order to relax your muscles, your skeleton must be aligned correctly. Correct alignment also improves blood and qi flow, while decreasing or eliminating back and muscle pain. If your posture is erect, your breath should move in and out of the abdomen effortlessly.

Use the mind and not strength. In other words, use intention, not will, effort, or force. At times, you need to let things occur naturally rather than with force (Wu-wei). Gentleness develops strength. Don’t use force, because as Feldenkrais trainer Mark Reese says, “If you try even harder, you could make that impossible!.” Instead, try using precision, deflection, or diffusion,.

We have looked at several principles pertaining to our physical body. In the next blog, we will look at the psychological principles and how they affect our everyday lives. In the meantime, here are two things to remember on your Tai Chi journey: everything contains Yin and Yang (which are in constant change) and everything contains qi. It’s all about balance.

So let’s not take ourselves too seriously. And don’t forget to laugh and smile!

How the Eight Pieces of Brocade Can Improve Your Health!

Qigong has been a part of Chinese culture for thousands of years, and as I discussed the previous blog, the Eight Pieces of Brocade, or Ba Duan Jin, is a form of medical qigong. That said, many martial artists use the Brocades as a supplementary exercise, as the breathing, movement, and meditation promotes energy and healing.

There are two basic varieties of qigong: Dynamic (active) and Passive (meditative). While passive qigong techniques require little to no body movement, Ba Duan Jin is a dynamic qigong that requires movement of the whole body. Dynamic qigongs are more effective in regulating the body and treating disease, including infectious respiratory diseases. According to TCM, the lung meridians are stimulated by upper limb stretching, which promotes recovery from respiratory symptoms. Therefore, biological and psychological evidence suggests that dynamic Brocades are potentially useful for prevention, treatment, and rehabilitation of respiratory infections, including COVID-19.

Efficient oxygen use is critical to all mind and body functions, and increases in oxygenation of the tissues and organs leads to better function and health. In fact, hypoxia, the reduction of oxygen reaching various parts of the body, underlies many chronic diseases. In Mindful Exercise - Metarobics, Healing, and the Power of Tai Chi, Dr. Peter A. Gryffin reports that performing the Brocades results in large increases in blood oxygen saturation in the tissues of the body. Interestingly, his research also indicates standing poses boost oxygenation more than crouching poses.

Aging often leads to decreased respiratory function, which can subsequently lead to a decline in organ function, and ultimately, onset of chronic medical conditions. Qigong, through its focused abdominal breathing, enhances respiratory function and allows the practitioner to relax, thereby also lessening stress. Of course, this is in addition to its ability to alleviate depression and anxiety, strengthen respiratory muscles, reduce inflammation, and improve immunity.

Some studies have suggested qigong may actually help prevent respiratory disease, however, few have looked at intervention during the acute phase of these diseases. One interesting study was undertaken by Tie to determine whether the Brocades might prevent respiratory infection or enhance of recovery in the elderly. It compared a control group with two Tai Chi groups: one doing Tai Chi three times a week, and the other, five times a week. The duration of respiratory infection was significantly shorter in those doing Tai Chi, with no statistical difference between the two Tai Chi groups. Tong’s meta-analysis on 10 studies indicated that qigong can improve lung function, exercise capacity, and quality of life in patients with COPD. The Brocades have also shown to reduce the length of hospital stays, as well as improve lung function, in chronic bronchitis.

This scientific research upholds centuries of medical literature, proving that qigong has health benefits for the body and mind. Which probably explains why the Brocades is the most popular qigong practiced throughout the world. Everyone can benefit from qigong, especially the Brocades, during this ongoing pandemic. It is easy to practice and adaptable to most physical conditions, not to mention lovely to watch and enjoyable to do.

Ba Duan Jin or Eight Pieces of Brocade - A Healing Qigong

Ba duan jin translates to “eight pieces of brocade” or “eight silken movements” and refers to a series of eight sequential qigong movements that have been around for roughly 1500 years. Because the series has existed so long, rest assured there are many theories about its origin and development.

Stuart Alve Olson, a qigong scholar, believes the series was initially created by T’ao Hung-ching in the fifth century, then further developed by Chen Tuan in the tenth century. Additionally, some historians believe that in the twelfth century, General Yue Fei designed a twelve exercise series to improve the vitality of his soldiers. At some point in the nineteenth century, eight of these exercises became known as the Eight Section Brocades Chi Kung, and were widely used for their general body and health benefits. And despite its convoluted development, the Brocades are now the most popular qigong exercise in the world.

Individual portions of the Brocades are concerned with cleansing and stimulating the body’s various meridians. The Brocades are considered a medical qigong, and are used for health restoration and enhancement. The Brocades are especially good for anyone with lower back problems. Given its history, it was inevitable that the Eight Brocades would give rise to variations. The sequence is not fixed, but is rather a list of individual exercises that should be repeated 4–15 times, though some practitioners repeat it as many as two dozen times.  If you don’t have time to do them all, pick one or two that cover areas most relevant to you, and work on them.

There are two styles of the Brocades: Wen (slow and seated style) and a Wu (active and standing). In this blog, I will focus on the Wu style. Keep in mind that the Brocades can be used as a warm-up prior to Tai Chi practice or as a standalone exercise. Before beginning, you may want to start with meditation to help you relax, slow your breathing, and calm your mind. Your posture should be relaxed but strong. Intense movements are counterproductive.

Below are the eight Brocade exercises along with their associated health benefits:

1. Palms Raised to Heaven (aka Two Hands Hold Up the Heavens) is primarily associated with the endocrine system and is said to benefit anxiety, panic attacks, insomnia, and chronic fatigue.

2. Drawing the Bow (aka Drawing the Bow to Shoot the Hawk) replenishes the kidney meridian and strengthens the lower body.

3. Separating Heaven and Earth benefits the spleen and stomach meridians.

4. The Wise Owl Gazes Backward works the entire spine and helps loosen stiff muscles and relieve pinched nerves. It is beneficial for back pain and is said to improve vitality and energy.

5. Shake the Head & Swing Tail (aka Big Bear Turns from Side to Side) regulates heart and lung function. It also increases longevity and health.

6. Punching with Angry Eyes (aka Punching with Angry Gaze) strengthens and revitalizes the liver.

7. Press the Earth, Touch the Sky (aka Two Hands Hold the Feet to Strengthen the Kidneys and Waist) stimulates the lower meridians and solid organs of the body.

8. Lifting Up the Heels (aka Stand on Toes and Bounce Seven Times) - This movement works the calves and is said to stimulate healing and the immune system.

Here are a few things to keep in mind when performing the Brocades:

• To facilitate concentration, be deliberate and move with intention, slowing down the movements and always doing them in the same order.

• If you are working solo, try experimenting by varying your pace.

• Maintain a comfortable pace and do a comfortable number of repetitions.

Try to do the entire set once a day, if possible. In order to reap all the benefits, you should practice the Brocades for 100 days, however, you should feel benefits much sooner than that.

We will cover the research and medical benefits in the next blog. To get started with the exercises, be sure to check out the Eight Pieces of Brocade video on this website.

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Wu/Hao Style Tai Chi

Wu/Hao Tai Chi is a separate family style from the more popular Wu style of Wu Chien-ch’uan, and ranks third in seniority and fifth in popularity among major Tai Chi styles. For clarity, I will use Hao for this style so as not to confuse it with Wu.

Wu Xuxiang (1812-1880), a scholar and member of an influential family, created the Hao style during the Qing Dynasty. He devoted his entire life to the study of Tai Chi, and sought to combine its training with Confucianism, Taoism, and philosophies from Sun Tzu’s Art of War. He and his nephew, who gave up his career to work with Wu, concentrated on theories and the martial aspects of their Tai Chi system. Wu was reluctant to take students, but one of their rare students was Hao Wei-Zheng. In time, Hao would popularize the system and become a respected teacher throughout China, and the resulting style is referred to as the Wu/Hao style to credit both men.

Hao is a very internal system with a clear understanding and explanation. It’s rare in China and almost non-existent in the West. Hao is considered an advanced style, which is hard to appreciate unless you have a significant background and knowledge of Tai Chi.

Some characteristics of the Hao style include:

• Simple postures and complicated techniques - The postures and actions are brisk and compact, yet practical.

• Strict demands of an upright body and relaxed postures - “As firm as a tree and as flexible as a wheel.” Protect the crotch, straighten the spine, control the mind and let the qi (vital energy) sink to the Dantian. Two palms protect the front and do not stretch beyond the foot and toes.

• Control the qi with the mind - “Use the mind, not muscle.” Let the qi flow around the body.

• Consistency - “To gather strength is to draw a bow, to let out the energy is to shoot the arrow.” Movements must be consistent and you must be aware of the body and ready at all times.

Depending on the form, there are 96-108 postures from Commencing Form to the Closing Form. In the external forms, emphasis is placed on correct anatomical alignment and integrated movement. Focus must remain on balance, sensitivity, and internal qi development.

In order for the practitioner to fully access the body’s power, he or she must ensure that:

• The shoulders are loosened and the elbows are dropped.

• The wrists are not flat nor bent inwards.

• The palms face upward and are hollow at the center (not flat).

• The fingers are comfortably stretched open, with the fingertips pointed upward.

• Each hand protects half of the body and does not cross the median.

Hao Tai Chi teaching is based on some well-documented, key theories, such as:

Jing (calmness or stillness)- Only when you are calm, can you focus. This is necessary in order to be aware of your entire body and to know if you have full control over all your moves.

Qi and Yin/Yang - Inhale to sink the qi to the muscles and exhale to extend the bones. Muscle relaxation and contraction is yin. Use your mind to extend and move the bones, which is yang.

Sinking qi to the Dantian - Start by relaxing the muscles around the collar bones, direct the qi to sink through the ribs and downward to the Dantian and extend the bones. Be careful not to shrink your frame.

In Hao martial applications, partner exercises teach and fine tune directing your awareness, sensitivity, and structure at your opponent. Martial skills are developed by contesting balance and control.

Tai Chi practice, for health or martial purposes, is not only about external movements and principles. Internal principles and awareness, both of the body, the mind, and the environment are essential in order to reach a higher level of skill. So, no matter what form you practice, be sure to practice in a quiet place, without distractions, to make it easier to build sensitivity, not only to your body, but also to the surroundings.

How Does Tai Chi Impact Parkinson's Disease?

Parkinson’s Disease (PD) is a neurodegenerative disorder that is highly prevalent (1-2% of the world’s population), complex, and progressive. It impacts primarily people in their 60s and 70s, severely impairing the motor role of the body and slowly destroying brain cells. As the cells die, movements may become shaky, stiff, and unbalanced. In addition, problems with thought, behavior, dementia, anxiety, and depression are common as the disease advances. Currently, PD cannot be cured, however, symptoms can be improved.

As we age, reflexes slow, making it more difficult to correct a fall and stay vertical. Postural instability is one of the cardinal symptoms of PD, and one that is less likely to improve with conventional treatment. Interestingly, falling is the number one reason for ER visits for PD patients.

Numerous studies have been conducted to study the effects of Tai Chi on PD.

• Johns Hopkins, February 2012: Tai Chi versus resistance training or seated stretching. The Tai Chi group was able to lean further back and forward without stumbling or falling. They were also able to take longer strides, direct their movement, walk more swiftly, stand faster from a seated position, and had increased leg strength. Most startling, they had less than half the number of falls than the other two groups, and adopted strategies resulting in more controlled movement. The impact was felt to be larger than what is seen with medication.

• National Institute of Health Study, 2014: A small pilot study compared Tai Chi to a control group. The result was nonstatistical improvement in cognition but significant improvement in the quality of life and emotional well-being according to the Tai Chi group.

• Brazilian Journal of Medical and Biological Research, February 2020: A study compared Tai Chi to routine exercises in 500 subjects with early to mild stage PD. The Tai Chi group had greater improvement in timed up-and-go, 50 foot speed walk, and functional reach. Falls decreased in both groups, but more so in the Tai Chi group. 9% of the Tai Chi group were able to stop their levodopa, while others in that group decreased their dosage. Tai Chi promoted various de novo neural pathways, resulting in a fast response to posture challenges. The study concluded Tai Chi improves physical and functional parameters, and has the potential to slow down the progression of PD, as well as delay the introduction to levodopa.

World Tai Chi and Qigong Day founder, Bill Douglas, states that Tai Chi rotates the body in about 95% of the possible ways the human body is capable of rotating, which diminishes the changes of losing the ability to do so. It is one of the most powerful balance and coordination enhancing exercises known.

In addition, Dr. Peter Wayne (PhD, Associate Professor of Medicine at Harvard Medical School) has been studying the impact of Tai Chi and Qigong on motor and non-motor symptoms of PD. Dr. Wayne and his colleagues published a May 2017 meta-analysis in Parkinsonism and Related Disorders showing that Tai Chi improved motor symptoms, balance, and mobility, while reducing the number of falls and depression.

Wayne and his colleagues also received a research award in October 2017 for Task Assessment of the Impact of Tai Chi on Postural Control in Parkinson’s Disease, a study supported by the Davis Phinney Foundation. After six months of Tai Chi, subjects’ performance improved on a dual task test (working on a cognitive challenge while also doing a physical activity), a finding that emphasizes the link between mind and body.

While Dr. Wayne used a variety of Tai Chi and Qigong styles for his research, keep in mind that the principles are the same, no matter which style. If you are looking for a class, be sure you review the suggestions in my Finding the Right Tai Chi Instructor blog. A competent, knowledgeable Tai Chi instructor should be able to adapt and tailor Tai Chi and/or Qigong exercise movements to the needs of the individual.

Don’t give up until you find one that fits!

The Differences Between Taoist Tai Chi and Traditional Tai Chi

Last week’s blog introduced the philosophy, history, and aims of the Taoist Tai Chi Society (TTCS). As in life, there will always be controversy, proponents, and critics, and Tai Chi is no different. However, I was curious as to why such a great deal of controversy surrounds Taoist Tai Chi (TCC), so I reviewed feedback from TCC and traditional Tai Chi students and instructors found in articles and martial arts forums. This research has allowed me to uncover differences between traditional Tai Chi and TCC in terms of postures/form, principles, and instruction.

Postures and Form
Master Moy added stretching and turning to the traditional Yang Style form developed by Yang Cheng-fu to “bring health to more people,” while focusing on the longevity principles of Taoist teachings. According to the TTCS, the stretching aspects of the form improve the functioning of the joints, tendons, and ligaments which subsequently improve flexibility and reduce age-related deterioration.

• While TTCS states that leaning forward stances is meant to stretch the spine, critics assert that this stretching distorts the body. One goes so far as to call TTC a “stretching exercise that only resembles Tai Chi to the uninformed observer.”

• Critics feel that the TCC postures close the kua (hip folds), stick out the backside, stiffen the back leg, lock the elbows and knees, and are too front-weighted and extended. This results in shoulder tension, instability, and blocked qi. In addition, the postures ar neither centered nor rooted.

Principles
Principles, including knowledge of qi, rooting, yin and yang, and other subtle aspects are the foundation of traditional Tai Chi and are taught early in a student’s training.

• Internal principles are not taught while learning the 108 postures in the TTC beginners classes. Rather focus is on simply learning the form, with principles incorporated in later classes.

• Several of the TTCS principles that are meant to be a part of every posture are unique to TTC, such as squaring of the hips and weight placement/balance.

• It was reported that one of the “rebels” in Toronto taught internal principles and was removed.

Instruction
TTCS is a volunteer instructor organization, and instructors were required to meet the standards set by Master Moy. However, many feel that after his death, the focus and training of the TTCS underwent many changes.

• Beginning TTC students learn the 108 movements at an external level in the first three months of classes. Detailed instruction is incorporated in later classes.

• TTC students who complete the beginners class are promoted to “beginners instructor.”

• When asked, TTC instructors do not stop and refine technique in the beginners class.

• TTC “continuing instructors” are more proficient and are the ones who refine a student’s form.

• Traditional Tai Chi instructors believe the beginner’s class is the root and if not taken seriously, students develop bad form and bad Tai Chi.

• One TTC student stated that the focus of instruction shifted several times while he was there because of government and internal pressure.

• Martial applications are not taught, but at least one student was told to “pretend that a person is attacking and you are blocking, but we do not do martial applications.”

• TTC training includes a social side, meditation, and chanting, as well as unique postures and exercises.

• TTC instructors don’t teach anything other than that approved by the TTCS, or they risk losing their classes and/or location.

• TTC instructors, unlike traditional instructors, are discouraged when it comes to instructional initiative and innovation, and are prevented or strongly discouraged from studying other forms.

• A traditional instructor went so far as to state that TTC training becomes a “mild calisthenic, not hurting anybody, but not giving the benefits that traditional Taijiquan instruction can offer.

“Learning taijiquan is easy but to correct a wrong style is difficult. And if these people pass on their mistake to others, they will be doing a great harm.” ~ Yang Cheng-fu, developer of the original Yang Style Tai Chi Chuan.

A 2nd degree black belt stated that the TTC’s form is “a generalized beginner form practiced by students waiting for a master who will never come.” Obviously, he is referring to the death of Moy, which changed most of the focus according to students of TTC.

The TTCS states that the aim of the training is to eliminate weaknesses and bad habits “so that our original nature of goodness can again shine brightly, guiding our thoughts and actions.” They achieve this by promoting the “virtues of compassion and service to others.”

While both traditional Tai Chi and TTC both teach for health, the aims and focus veer off in different directions beyond that. Therefore, it is important that the potential student of either traditional or TTC be clear about what type of training and outcome they are looking for.

What is Taoist (Daoist) Tai Chi?

As most of you know, the essential principles of Tai Chi are based on the ancient Chinese philosophy of Taoism (Daoism) and the belief that there is a need for natural balance in all things. It is also important to live in spiritual and physical harmony with nature.

During my years of practicing and teaching Tai Chi, I have occasionally heard the term Taoist Tai Ch (TTC), but nothing more. I became curious to know if there was a difference between Taoist Tai Chi and traditional Tai Chi and decided to do some fairly extensive research.

Taoist Tai Chi was originally based on the 108 Yang traditional Tai Chi form developed by Yang Chengfu. Master Moy Lin-Shin borrowed from Yang’s form and from Lokhupbafa, XingYi and BaGua, as well as adding elements of Taoist and Buddhist Qigong in order to “create” Taoist Tai Chi. He also incorporated teachings from three religions of China: Buddhism, Taoism, and Confucianism. According to the Society’s website, Taoist Tai Chi is taught in more than 25 countries by the International Taoist Tai Chi Society and associated national Taoist Tai Chi societies.

According to the International Association of Tai Chi and LokHup academies, TTC has been recognized as the best “tai chi form for health in the western world.” However, in my research, I could find no mention by whom and how that was determined. While the health claims made by the TTC Society are generally the same as those made for other forms of Tai Chi, no medical studies (to my knowledge) have researched the benefits of TTC. All have used traditional Tai Chi in their research.

TTC uses Tai Chi as a tool for health as well as other tools, such as lok hup, meditations, chanting, Buddhist exercises and more. The four aims of the Society are:

• Make TTC available to all

• Promote the healing qualities of Tai Chi

• Cultural exchange

• Helping others

According to TTC Society, students learn a “unique group of cyclical foundation exercises” with a focus on opening the joints (also called “jongs”) and massaging the internal organs. The Society states that the stretching aspects of the form improves the function of the joints, tendons, and ligaments by taking them through their full range of motion. Students will later enjoy increased mobility of the spine and spinal nerves, and proper alignment of the spine will be restored.

Philosophically, the Society aims to eliminate bad habits so the “our original nature of goodness can again shine brightly, guiding our thoughts and actions.” This will be accomplished through compassion, volunteerism, and service to others. Student volunteers become instructors, who then teach Tai Chi to new students. In some cases, Tai Chi may be taught by the Society as an integrated meditation art, as well.

According to the TTC Society website, all instructors are accredited and must meet the standards set by Master Moy and must continue to upgrade.

In my next blog, I will explain how TTC differs from traditional Tai Chi as well as explaining some of the controversy surrounding TTC.