Moving with Intention, Attention, and Awareness in Tai Chi and Qigong

As Tai Chi practitioners (hopefully) know, our movements are controlled by intent. Intention requires both attention and awareness.

While this intent is not visible, it is the key to the practitioner’s success. As we learned in a previous blog, intent is not easy to understand. However, there are a couple of great Tai Chi Classic sayings that I think may help us understand intent more clearly: “First on the mind, later, on the body.” or “First, the intent moves, later, the power follows.”

It is the mind that brings intention (YI) and awareness into harmony. As stated in The Tai Chi Effect, 2021 Taijiquan Guide, “if intention is the mind’s output, then awareness is its input.”

When you focus your attention on or in your body, Qi (energy) is sent to that area. This focused attention may even cause the temperature of that area to rise. You may also feel a vibration, electrical impulse, or a myriad of different sensations.

Your intent controls all the physiologic functions inside and outside of your body. Your intent also guides the circulation of Qi internally. Bottom line: if there is no inside (internal) movement, there should be no movement outside the body! First step is to develop awareness. Once you reach a point where your body is relaxed and you feel and understand that it is not your muscles and joints, but your mind that causes your body to move, you will have begun to develop awareness.

Sounds hard? Well, it depends on your sensitivity, and it may take some time. Be patient!

Be sure to focus your awareness internally, not externally. You should then become more sensitive to what is happening in your body. Then, and only then, can your attention become intention, at which point you may start to feel your internal energy (Qi). Here’s a suggested exercise to help us experience a sense of awareness:

Sit in a chair and place your attention (mentally) on the spot where your chair and your body meet. Now, with your eyes closed, feel the chair. Is it soft or hard? Do you feel any tension? How about the temperature of your body or the chair? Is it cold or hot? You may even pick out other sensations as you become more sensitive. At some point, you may even notice that the point where your body ends and the chair begins to blur. Pretty cool, huh?

In the same way, when we practice Tai Chi, it is important to feel the subtle changes, sensations, and Qi flow. This will make us more aware of what is happening inside our bodies, such as our joints and body moving as a unit. We should then be able to feel any tension we are holding or any pain in one or more parts of our body. When we move with awareness, our mind begins to gather all this data and we get a clearer picture of both our body and our mind.

Keep in mind that negative emotions will restrict the cultivation of intent. A calm, focused, and positive mind will assist in the cultivation of intent.

Remember that intent or Yi will not magically appear. It must be cultivated by daily practice in our daily activities and, especially, when practicing form.

In our next blog, we will look at how imagination relates to intention and awareness.

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What Does it Mean to Move With Intention?

According to Deepak Chopra, “Everything that happens in the Universe starts with Intention.” There are many different levels and kinds of intention. Without intention, we just observe the world. Intent is not mystical. However, it is a bit vague and somewhat difficult to explain.

In both Tai Chi and Qigong, Qi (energy) is moved through the meridians in the body by using the mind. The blood following the Qi flow is considered to be the source of great health benefits. Intention commands all movement, without intention movement is nothing and vice versa. As the ancient practitioners and masters have said for many years “The mind leads the Qi”. When intention (also known as Yi and Qi move spontaneously, they are in harmony.

Moving with internal and external intention is considered a essential ingredient in Tai Chi and Qigong. Every movement is executed with purpose and focused awareness. If you practice form and mentally detach, you are not doing Tai Chi nor Qigong and your mind isn’t engaged in the purpose of the movement. Intention (Yi or the mind) leads the Qi which moves the body according to Tai Chi Classics!

For those of you who have seen Man of Tai Chi, remember the Master’s warning about letting Qi control you rather than the other way around!

Intention can be considered the daily unspoken, non-verbal commands we give our minds and bodies. We simply do things without words or commands. What we are trying to do in Tai Chi or Qigong is to feel the intention that our brain or central nervous system sends to us in order to move. In order to consciously feel the intention, we need to slow down our movements. This makes our mind and body more sensitive to feeling the intention.

As we learn to recognize and feel our intention, we become more sensitive to it and can refine it’s energetic quality. The goal is to develop a focused mind which keeps us engaged with our movements as well as improving our posture. We then become more aware of any changes in our balance or tension in our bodies. This will allow us to make needed adjustments before they are problematic. We also learn to quiet our mind, concentrate on a deeper level, and discover the stillness within us.

Sometimes Yi is also called Yi Nian. Yi is considered intent and Nian means to study or train. Together they mean thinking and studying the Qi movements in your body. If both the intent is strong and the body mechanics are correct, the Qi will flow and the strength of the body will also improve. Remember that intent needs to be strong in order for the Qi to flow!!!

To give you a more martial interpretation, consider this. When an attacker punches you, it would be highly unusual for them to leave. They may then grab you or a part of your body, and last but not least, attempt to get you off balance and bring you to the ground. Just as their intent changes, your intent must shift with the changing situation. Unless you have developed strong Yi (or intention) you will not be able to react effectively!

As written in the old Tai Chi Classics: “When the Qi is not there, the intent is already there.”

Bottom line here: It is essential to build a strong Yi or intention in order for the Qi to flow!

Next week we will discuss Intention, Attention, and Imagination for the internal arts practitioner! Stay tuned!

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How Does the Practice of Tai Chi Benefit Your Brain?

Did you know that changes in your brain start around age 50 and can negatively affect your memory? These changes impact other cognitive functions such as multitasking, rapid information processing, detailed focus, and more!

By age 70, one in six people have mild cognitive impairment. Unfortunately, without some intervention on your part, brain shrinkage naturally happens as you age. Dementia (as well as Alzheimer’s disease) is preceded by increasing brain shrinkage and the loss of nerve cells and their connections.

In the past, it was believed that the brain could not grow nor produce new cells or connections. Thankfully, research in the last 20 years, has shown that the brain can grow new cells, increase in size, make new connections, as well as preserve critical regions of the brain.

Can we do anything to reduce the shrinkage, delay it, or reverse it?

According to researchers in both East Asian and Western medicine, Tai Chi can help improve brain function and cognition. Consistent Tai Chi practitioners have even increased gray matter in the brain by 40%. Tai Chi actually helps you retain more information, improves your focus, and helps you make informed (not snap) decisions faster. This is because it “exercises” the brain through deep, focused mental concentration, motor learning, and meditation, which, in turn causes the brain to release growth factors which stimulate brain growth.

The growth of brain cells (which are responsible for memory and thinking) usually slow down as we get older. Some researchers believe that it’s Tai Chi’s continuous and sustained attention at a high level which could be the reason for the improvements. They also credit Tai Chi’s increased oxygen and blood flow to the brain, as well as increased number of nerve cells sending messages to and from the brain and body, as being responsible for the cognitive improvement.

Researchers in both South Florida and Shanghai determined that Tai Chi not only increased brain size and improved thinking, but improved memory as well. In this (which is just one of many) 2012 study, the Tai Chi group experienced significant increases in brain volume as shown on MRI (magnetic resonance imaging) and neuro-psychological measures, such as memory and thinking tests.

Numerous studies and meta-analyses demonstrated that the Tai Chi groups showed the greatest improvements, greatest increase in brain volume, and better performance on cognitive tests. In people without cognitive impairment, Tai Chi can improve executive function, which governs multitasking, time management, and decision making. For those with mild cognitive impairment, Tai Chi can slow progression and improve cognitive function.

Even though it is low impact, Tai Chi has the same benefit as much more intensive exercises when it comes to memory and concentration. Meaning it can be practiced by people of all ages and most physical conditions!

Ideally, regular Tai Chi practice should start when you are young, and continue through “your aging years”. I can’t think of a better way to keep your brain healthy, growing, and prevent (or at least delay) the onset of dementia or Alzheimer’s disease!

If this isn’t a compelling reason to begin or continue to practice Tai Chi, I don’t know what is!

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What Is Body Awareness and Why is it Important?

Body awareness means different things to different people. To some it means the physical appearance of their body. Some associate it with how their body feels. Here’s a question: do you know where your upper and lower limbs are without looking at them? I have students tell me that they think their feet (for example) are in a certain place and when they look down, the picture in their mind is different from their actual position!

Since the late 1970s,much research has been done on the benefits of mindfulness and awareness. Important benefits are pain reduction, immune function improvement, increased rates of healing, and better interpersonal (and intra-personal) relationships. Mind-body exercises (such as Tai Chi and Qigong) train the body and the mind to be more resilient, self-aware, coordinated, and balanced. Practitioners are more attuned with their deeper feelings and emotions and enjoy an improved sense of well-being.

In an earlier blog, we discussed proprioception. Proprioception is your ability to sense the position of your body in space, which involves conscious sensation (muscle sense), total posture (postural equilibrium), and segmental posture (joint stability). In this blog, we are going to discuss internal awareness - being aware of moment-to-moment sensations and movements of and in your body!

When our mind observes an object clearly in the present moment, this is called awareness. Awareness is probably the most fundamental and important ingredient underlying the learning and practicing of Tai Chi and/or Qigong. Without awareness, you will be unable to focus attention on the movements and flows of Qi long enough to truly benefit from your practice.

In today’s busy, complex, and ever-changing world, it is difficult to maintain or achieve inner awareness. In Tai Chi and/or Qigong, you learn to look inside your body, mind, and spirit in order to improve the quality of your life. One of the most difficult things to learn is to not only pay attention to your energy, but your breathing, emotions and the feelings inside your body. Most people are not accustomed to paying attention to what is happening inside their bodies, how they are breathing, what emotions they feel, or how much energy they have. We need to connect with our mind and our spirit. Taoists consider this “making the body conscious”.

When we move our bodies in practice, it is essential that we become aware and mindful of the “feeling” of the movements. We focus on the present and mentally engage with what our body is doing, what emotions are present, and what sensations we feel. Unless you maintain continuous, moment-to-moment awareness within your body, you won’t be able to feel or control energy, nor will you be able to develop “control, fine and refined motor skills.” Awareness also allows us to manage “distracting thoughts and mental chatter”. This helps us avoid what is known as “monkey mind”. …when we have excessive distractions and keep our focus on external happenings, or focus on the past and the future, instead of the present! A 2010 study by Harvard professors actually determined that the more your mind wanders, the more unhappy you are!

Tai Chi and/or Qigong practice does not allow room for our minds to wander or spend time on multi-tasking! We learn to focus but without judging or overthinking! Only then, can we “tune in” to our body and feel subtle shifts and changes within. If there is tension in the joints, spine, internal organs, etc., we become aware and are able to let go of the tension. We are also aware of our energy, any balance issues, our alignment, or any restrictive breathing. This awareness allows us to deeply concentrate, relax our minds, and be still. Of course, this awareness and focus is also vital in any martial arts as one needs to be aware and sensitive to themselves and their opponent.

Once you understand and develop awareness, in order to improve your health and reduce your stress, you will also have to learn how to use that awareness to your benefit. Focused attention and awareness can play a part in improving any musculoskeletal conditions and may even help to prevent problems before they occur. You become aware of which postures or movements cause pain in your practice as well as in your day-to-day life.

Slow (not fast) and deliberate movements allows us to intentionally focus our mind and be more aware of the sensitivity and sensations present in our minds and body systems. When practicing, try moving in a slow but even pace with precise detail. The benefit will be calm mind and a relaxed, beautiful, flowing form.

Awareness and mindfulness are not easy and take some time to achieve. A good place to start is by taking a break for a few minutes each day from all the external stress, chaos, aggravations, and take time to focus internally. Listen and be aware of your body, your emotions, your breathing, energy flow, and your tension. Now carry that same awareness into your Tai Chi or Qigong practice and daily life. You will learn to respond more clearly and effectively to any situation that may arise.

This is only the first step towards learning to move your body with your mind (brain and central nervous system), not your muscles. This is a great time to get started. You will be pleasantly surprised as to what a positive impact body awareness and mindfulness will have on your entire life!

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Can Tai Chi Be Useful for Self-Defense?

Tai Chi is most often taught for health, relaxation, and balance.However, most people recognize that the movements of Tai Chi are martial in nature. With some movements, that is quite obvious, while in other movements the martial aspect is more subtle. Tai Chi’s approach is pretty “easy-going and non-competitive”. The goal is harmony as is depicted by the yin-yang symbol. That does not mean that Tai Chi is ineffective for self-defense. Once one has a better understanding of the subtleties of Tai Chi, it is understandable why most Masters feel it is deadly and “one of the best self-defense systems out there” and why it has even been called “gruesome”.

Here comes the “however”….. traditionally, many practitioners feel that Tai Chi is practiced too slow to be used for self-defense in a true street fight. For example, although the moves are martial, there is no so-called “ground defense” being taught to most Tai Chi practitioners. These practitioners feel that the student/practitioner would need to know how to get back on their feet (while protecting themselves) including how to strike while on the ground. This may be true!

Another “however”…. let’s consider the “self-defense” aspects of Tai Chi.

As I mentioned in previous blogs, in Tai Chi we never meet force with force. In other words, we avoid force pushing against force, otherwise known as “yang against yang”. Instead, we yield to an attack, deflect our opponent past us or off to the side. You can then uproot and unbalance your opponent by using his incoming movement to your advantage. Moving might be actually stepping away, parrying, intercepting,blocking, and redirecting the energy of a strike, or even using your force to unbalance your opponent and redirect the energy of the attack. Blocking shields and deflects the force coming towards you. This requires adhering to the Tai Chi principle of body as a unit or full body movement in order to maximize effective movement.

In order to use Tai Chi for self-defense, it is necessary that the movements be full integrated. Fully integrated movements require:

  • Ability to move in a whip-like fashion

  • Rotation that comes from the center

  • Compression moving inward towards the center, followed by outward exploding force.

The fluid, graceful movements of Tai Chi allow you to remain rooted, balanced, and calm. Movements are circular which is quite helpful because we don’t always know our opponent’s target. As well, this will often mislead your opponent so that you can take advantage of the opponent’s momentum. It will also allow you to counter without using any extraneous movement of your body. Your other option (if you choose) is to walk or run away.

There are many ways to practice Tai Chi movements. One can visualize an opponent and concentrate on the movement in that fashion. It is also wise to practice while paying attention to breathing, posture, meditation, weight transfers, etc. There is no one perfect nor only way to practice as long as you incorporate the Tai Chi principles. The usefulness of Tai Chi for self-defense depends on the intent of the instruction.

Even if you have little to no interest in the martial aspect of Tai Chi, learning the martial applications helps you to understand and perform the movements more accurately. This will enable you to get the maximum benefit from the applications. Tai Chi creates a calm, relaxed manner, sensitivity, and awareness. This sensitivity and awareness is very useful in avoiding and/or detecting danger by being able to read your opponent’s intention and movement. Just be sure to keep focused, don’t step backwards, and fight the whole body (not a body part or weapon).

Adhering to the Tai Chi principles of yin and yang by sinking, rising, expanding, and contracting will enable you to avoid danger or when a strike is coming your way, to be able to move out of harm’s way. And, yes, even if you believe it will never happen to you, just knowing the applications has helped more than one practitioner (health or martial) when they are surprisingly attacked.

Most Masters and many instructors believe strongly that a student benefits greatly from learning the martial applications, no matter what the goal of the class or student is. In my last blog, I explained that Qi and martial arts fundamentals (not a fighting style) are applicable in all of “life’s battles” whether in business or in your personal life. It’s all about mastering (which requires practice) the fundamentals and the principles!

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Bringing Qi (Chi) Into Your Daily Life

Qi (also known as Chi) is life energy, which enables your mind and your body to perform all basic functions. Obviously, your mind moves faster than your body! That’s why in order to feel your Qi, you need to slow your mind down and focus or “tune in” to your body, and relax. Tension drains us of energy (Qi) and pleasure in life.

Tai Chi and Qigong restore health and improve Qi circulation. Through the practice and principles of Tai Chi and Qigong, we learn relaxation, awareness, and sensitivity which, hopefully, carries into and shows up in our everyday lives. The Tai Chi principles teach us how to self-regulate and release tension. The principles apply to everything we do as we breathe, move, and perform the activities of daily living.

Through the principles, you learn to focus on your Dantian, whether you are playing sports, in an accident,facing an opponent or adversity, experiencing emotional upheavals, stress, and more. Tai Chi’s mind-body-spirit integration will eventually fit seamlessly into your everyday life making it more harmonious and balanced. With consistent practice, the principles become a way of life - not just during Tai Chi (or Qigong) practice.

When Ken Cohen interviewed Wu Tu-Nan (105 year old Tai Chi Master) and asked if Tai Chi was the reason for his health and longevity, the Master replied “Not directly. Tai chi chuan helps to cultivate a relaxed spirit. Having a relaxed spirit is the secret of longevity.” Relaxation encompasses rootedness and tranquility. Rootedness helps us deal with the every changing world we live in. Tranquility helps us to rid our bodies of harmful stress and tension.

We also root with empty-stepping - a very important part of moving in Tai Chi. Empty-stepping also helps us deal with the unexpected changes in daily life. We learn a to change course when necessary without a meltdown. It’s all about using the mind with intention. Without force (pushing through), we allow our minds to become as flexible as our bodies.

Now let’s talk a little about communication using the Tai Chi principles. Often conflict can cause us to meet aggression with aggression or submission. Neither works well. Disarming the conflict allows us to remain in a state of peace. It is important to always be mentally prepared and anticipate possible scenarios no matter what situation you may encounter. This will enable you to remain balanced and not at a disadvantage.

Like in Tai Chi fighting, let your opponent tire by expending all their energy. It puts them at a disadvantage. Don’t add fuel to the fire nor expend all your energy by meeting aggression with aggression. By keeping balanced and calm, you also have the advantage of knowing where your opponent’s mind is at. Bottom line: whether in business or life in general, if you have the right mindset, listen, and redirect any negative energy, you can disarm the majority of opponents in a conflict free manner.

The more we practice Tai Chi and/or Qigong, the more we experience the principles at a deeper level. When this happens, the seam between practice and real life disappears!

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Improving Your Heart Health with Tai Chi and/or Qigong

One of the most prevalent reasons for illness and death today is an unhealthy cardiovascular system.In spite of medical progress, cardiovascular disease remains the number one killer of Americans! Your heart beats 100,000 times a day, circulates blood over 60,000 miles, and plays an important part in connecting the physiological systems of the body. Western or Eastern medicine consider the heart the hub for health and well being. Many risk factors for heart disease are controllable, while some are not. If many are controllable, why aren’t we doing a better job of preventing our own cardiovascular disease?

“Worry affects the circulation, the heart, the glands, the whole nervous system, and profoundly affects heart action.” ~ Dr. Charles Mayo, Founder of Mayo Clinic

It’s a well known fact that being physically active is a major step towards good heart health. Exercise not only strengthens the heart muscle, helps prevent artery damage, and controls blood pressure. It also helps decrease the chances of heart attack or stroke. The purpose of exercise for the heart is to move blood (and energy) throughout the body in order to deliver oxygen to the muscles. One needs to have a good musculoskeletal foundation to be able to do the exercises that help your heart. Both Tai Chi and Qigong have been shown to strengthen the muscles and revitalize the heart!

Some experts maintain that respiratory exercises are the best cardio training for strengthening the heart. Cardio training is any exercise that increases the workout that the heart and lungs get. These exercises reduce the chances of heart disease, improve cholesterol and triglycerides, and in general, improve heart function. To prevent boredom and decreased performance, be sure to change things around: time, place, type, intensity, etc.

Tai Chi and Qigong use a multi-component, non-medication approach to prevent and assist in rehabilitation of cardiovascular disease. Both exercises combine physical exercise, deep breathing techniques, stress and anxiety reduction, and assist in regulation of emotions. Just as important, they are safe, gentle, adaptable, and accessible to people of all ages and physical conditions.

People who have had a heart attack need to change lifestyle and health habits in order to avoid another one. Many of these patients fear exercise because they are afraid it will trigger another heart attack. A small study performed at Brown University assigned one group to practice Tai Chi twice a week for 12 weeks, while the other group practiced three times a week for 24 weeks. The group who practiced for a longer time, even added other physical activity that they were afraid to do before. People accepted and enjoyed Tai Chi even though they were averse to exercising. Tai Chi is less intimidating and more enticing that traditional cardiac rehab. Plus it can be done at home!

From a Chinese perspective: “When the heart is at ease, the body is healthy.” ~ Chinese Proverb

Improved health and harmony is a result of the right balance of Yin and Yang. According to Traditional Chinese Medicine too much Yang in the heart (meaning too little Yin) is believed to cause high blood pressure, tachycardia, angina, and other heart issues. Qi is vital life force energy which goes by many other names and spellings. Qigong and Tai Chi circulate Qi healing energy to strengthen, heal, revitalize the heart and restore health to the body and mind. Tai Chi and Qigong not only reduces high blood pressure, regulates blood and Qi flow but also aids in cardiac rehabilitation. When practiced regularly, practitioners can focus inward and control the Qi that courses through their bodies by working with it in a positive way.

According to Medical Qigong, in order to relieve symptoms in the chest, it is important to open the shoulders and guide attention and Qi down the meridians or entire arm down through “the fingers”. Of course, abdominal breathing plays a vital part in these exercises.

Research: The most extensive study involving the effect of Qigong on heart disease was completed in 1991. One randomly assigned group took medication and the other took medication and practiced Qigong. While the medication only group saw an increase in blood pressure and even required an increase in medications, almost half of those in the Qigong plus medication group decreased their dosage of medications, while 30% no longer required medication. The medication plus Qigong group also decreased their cholesterol, triglycerides, cardiovascular lesions, blood viscosity, and platelet aggregation.

Studies conducted in India, Hong Kong, and Italy noted the positive effects of Qigong on blood pressure, heart rate, respiratory rate, and skin temperature. Blood pressure actually temporarily improved in only a single session of Qigong.

A 2016 Review and Meta-Analysis in the Journal of the American Heart Association found that Tai Chi, Qigong, and Baduanjin helped reduce both blood pressure and cholesterol in people with cardiovascular disease. The study compared groups doing traditional Chinese exercises, other forms of endurance or aerobic exercises, and groups who did not increase their activity nor engage in a formal exercise program. The Chinese exercises reduced blood pressure greater than aerobic exercise, while also reducing LDL cholesterol and triglycerides.

According to the Harvard Medical School Guide to Tai Chi, there is a growing body of research that supports the positive effects of Tai Chi and Qigong. Researchers continue to conduct new studies to confirm the benefits of traditional Chinese exercises.

If you do have heart disease or just want to prevent it, it is important to find a physical activity (such as Tai Chi and/or Qigong) that you don’t find threatening and that you will continue. Tai Chi and/or Qigong can be an adjunct to a formal cardiac rehabilitation program, an exercise alternative, maintenance therapy, or just a way to help prevent future cardiovascular events. Don’t wait to become a statistic!

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What is Shaolinquan?

Shaolinquan (Shaolin Quan) is also know as Shaolin Kung Fu or Shaolin Wushu. It is one of the oldest, largest, and most famous styles of wushu or kung fu. The difference between it and wushu is in how Shaolinquan generates power, uses Qi energy, and/or responds to an attack. Shaolin style comes from the Shaolin Temple in Henan Province of North China, and is considered an external or “hard style” of Chinese martial art. After the 1982 film Shaolin Temple, staring Jet Li, the Temple became famous. There are now many martial arts schools, one with over 25,000 teachers and students.

Legend states that around 500 CE, Bodhidharma (a patriarch of Zen Buddhism from India) came to the Shaolin temple and saw that the monks present were too weak to meditate for a length of time and would fall asleep during his teachings. He proceeded to teach them breathing and internal energizing techniques which became the foundation of Shaolinquan. He also taught them a martial art based on 5 animals: Shaolin Five Animal Style, as well as the art of combat using different weapons, including the staff.

A slightly different legend names DaMo (a Buddhist priest from India) as one who taught the monks marrow washing and muscle change. According to this legend, he taught them Buddhism and a fighting system which became the legendary Shaolin martial arts system from 600 A.D. to 1600 A.D.

Shaolin style focuses on the outside of the body,while strengthening the muscles, skin, and bones. Some practitioners strike their own body to train to be able to withstand strong incoming strikes. A major aim is also building speed. Movements are in a linear, tense and defined manner. This form uses force again force. However, it is also said to cultivate and support a person’s journey towards self awakening, enlightenment, and a peaceful mindset.

The basic goals of the Shaolin style are building stamina, flexibility and balance. There also use power skills of Qigong meditation (either static or dynamic) methods, as well as some soft and hard Qigong. Last, but certainly not least, are combat skills including barehanded, weapon, or both. Forms are both small and/or large. One has to consider that there are more than a hundred different styles. Perhaps even a thousand.

So how does all this relate to Tai Chi Chuan (usually know as Tai Chi) you may be asking. First, Zhang Sanfeng (creator of Tai Chi) was a Shaolinquan master of the highest level, who made “improvements” to Shaolinquan. The martial art system that Zhang had created was superior to what he had learned because he integrated the forms, Qigong, and meditation into one form. Because of this integration, he is honored as the “First Patriarch of Internal Arts”. Zhang’s form was first considered Shaolinquan, then Wudang Shaolinquan, and much later when the yin-yang principles from were added: Tai Chi Chuan (Taijiquan").

The aims of Tai Chi and Shaolin are very similar, however, their philosophies and practice are quite different. Both are martial arts for people of all ages! Tai Chi training makes a person stable, whereas, Shaolin training makes one agile. Both involve training the body, mind and energy. The difference is that Tai Chi training is graceful while Shaolin training is forceful. Taoist (Tai Chi) philosophy is nature oriented with goals of longevity and immortality. Zen Buddhist (Shaolin) philosophy deals with compassion and wisdom.

Tai Chi is done slowly and in a graceful manner, while Shaolin Kungfu is done in a manner that is fast and powerful. If in fact, Shaolin Kungfu was done slowly, it may look much like Tai Chi and vice versa. Tai Chi is movements are slow, flowing and continuous like a stream of water. Movements flow with their oppponent’s movements instead of against them. Whereas, Shaolin is movements are simple and direct but effective. Shaolin practitioners avoid hurting their opponents in combat.

True Masters of Tai Chi or Shaolin only practice the art they have chosen. Teachers may teach both, but true Masters do not. There will always be a debate as to which is superior to the other, but no definitive answer!

Your choice of style may depend on your aims, philosophies, and/or personal preference. As well, location of a qualified instructor may affect your decision. No matter which you choose, your mind, body, and energy will certainly take a turn for the better!

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Tai Chi and Qigong for Chronic Fatigue Syndrome

Approximately 2% of the population suffers from Chronic Fatigue Syndrome (CFS). However, some form of fatigue is experienced by 10% of the population or more. As expected, there are different severity levels. Symptoms can be prolonged and chronic, with tiredness so severe that some people need to use a wheelchair and some are even bed-bound. Some suffers also experience brain fog, memory disturbances, and sleep and digestive problems.

Traditional Chinese Medicine (TCM) doctors identify CFS as an energy imbalance in your body; a disease caused by a deficiency of Qi. They may prescribe herbs, acupuncture and/or alternative therapies such as Qigong and/or Tai Chi. These mind-body exercises can restore your energy, manage your symptoms, and alleviate your pain. They are also very effective for reducing stress, which helps with to improve both your sleep and your quality of life.

Qigong is taught in Chinese hospitals and all over the world. Many experts maintain that Qigong is the best exercise for CFS because it is slow, gentle, integrative, and is suitable for everyone, including the sick and elderly. Others feel that Tai Chi is best for CFS. Mindfulness and gentle movements have been shown to reduce fatigue and depression. If you chose one or both, be sure that movements are slow, even, continuous, and controlled and that you stay within your comfort zone and limits.

Research has been conducted on CFS over the years, but, unfortunately, the studies were not significantly large, and/or not definitive because of poor controls and documentation.

One study appearing in the British Medical Journal (February 2001) showed 84 percent of patients who added exercise to their usual CFS standard care, got "very much" or "much" better. Only 12 percent of patients receiving only standard care enjoyed the same benefit. CFS patients have limitations because of their pain which makes Tai Chi and Qigong's gentle motions and deep breathing (with its pain management benefits) an optimum exercise for them.

In 2009, 2011, 2012, and 2013 studies, researchers found that Qigong improved sleep, vitality, mobility, mental functioning, and well-being. It also decreased pain, depression, and physical fatigue, and to a lesser amount, mental fatigue.

An April 2016 systematic review and meta-analysis reported in Research News determined that Tai Chi was found to improve fatigue and vitality more than conventional therapy, As well, it had a positive effect on cancer-related fatigue. The researchers determined that Tai Chi could be an effective alternative and/complementary therapy for those with fatigue.

If you have been diagnosed with Chronic Fatigue Syndrome or are just feeling tired and worn down, Qigong or Tai Chi can help restore your energy, vitality, and quality of life!

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The 70% Rule in Tai Chi and Qigong

Taoist master B. K. Frantzis is believed to be the first person to document the importance of the 70% rule. In order to achieve 100% output, you need to utilize 70% of the effort. A key principle of Tai Chi and Qigong is moderation in effort. Avoid extremes and use only about 70% of your effort, intensity/exertion, or range of motion. Do not put forth your maximum effort.

In our society, you often hear “no pain, no gain”. Or go out and give “110%”. Modern sports (such as most martial arts) require the student to give at least 100% effort in order to achieve excellence. The same is true of football, wrestling, etc. This attitude isn’t only related to sports. It is pervasive in schools, work, music study, raising children, and our lives in general. The problem is that it’s taking it’s toll on our lives, bodies, and our mental health. Add the pandemic over the last year plus and the result is stress which according to experts throughout the world, kills!

When you break the 70% principle, the result is physiological strain because of too much tension, adrenaline, or excessive exercise. We are talking about strain here, not effort. Effort does not leave you physically, mentally, or emotionally injured or exhausted. You may, however, feel tired but your body is still able to heal naturally.

In internal arts, the approach is “no pain, no pain”. It is important not to overstretch your muscles and joints and not to strain when you are learning new postures or forms. When you get close to 100% in internal arts, you either exhaust or damage your body. Your body will also tense which will cause your movements to become stiff, stilted, and ineffective. By reducing your resistance internally, you will be able to maintain your effort for a longer time. You will also notice that your energy, balance, strength, and flexibility gradually improve.

While both Tai Chi (Grand Ultimate Fist) and Qigong (Energy Cultivation) combine gentle movements coordinated with deep, natural breathing and mindfulness., neither is meant to move, stretch, overextend or exert your body to its maximum potential. Not going to the extreme also limits fear or guarding which limits the flow of blood and Qi to an area.

Even in the middle of Yang, there is some Yin, and vice versa. Check out the Yin Yang symbol which visually depicts this concept. When someone sets out strictly to become “highly accomplished” in Tai Chi, it’s not true Tai Chi they are doing, nor is it meditative! The exception would be preparing to compete in tournaments or matches.

Qigong is an excellent exercise for everyone no matter what age because of all the health benefits derived. It is especially great for seniors or for people with deficits or disabilities. It gives them an opportunity to improve their health (both body and mind) without causing strain or injury.

In class, instructors watch students closely to ensure that they are doing postures correctly and safely. However, when students are practicing at home, they need to listen to their bodies. Keep in mind that depending on your physical body, and mental or emotional health, you may need to reduce your effort even further than 70% temporarily or permanently, so as not to limit the flow of blood and Qi which would slow down the healing process. Be sure to check with your healthcare professional before participating in any new exercise.

Obviously, not everyone agrees with, nor has heard of, the 70% principle which is at the heart of Taoist practices. Type A and go-for-the-burn personalities may find it very alien and discard or scoff at it. Whether it is appropriate or not may depend on the situation or what one is trying to achieve at the time.

Best advice is to give it a try, especially in Tai Chi and Qigong. You may be surprised at the results!

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World Tai Chi and Qigong Day 2021

World Tai Chi and Qigong Day (WTCQD) is an annual event held the last Saturday in April in almost 80 countries in the world. This year the event will be held on April 24, 2021. Although Tai Chi and Qigong originated in China, both are practiced all over the world for health and/or self-defense. Both disciplines are related and promote health, both physically, mentally, and spiritually.

WTCQD is celebrated at 10 am local time worldwide, starting in Samoa and ending in Hawaii, almost a full day later. Twenty Five US governors have officially proclaimed WTCQD, along with California, New York, and Puerto Rico senates. All events are local and independently organized.

In 1998, the Kansas City Tai Chi Club had a large exhibition and classes. CNN covered the event which helped it to grow. The first WTCQD was organized by Bill Douglas in 1999 and it has grown exponentially. The goals of WTCQD are:

  • To provide education regarding medical research on the health benefits of Tai Chi and Qigong.

  • To educate about the use of Traditional Chinese Medicine (TCM) in education, business, healthcare, and penal and drug rehab today.

  • To provide a global vision of cooperation, while embracing knowledge from all the world cultures and across geopolitical boundaries.

  • To thank Chinese culture for Tai Chi and Qigong.

At WorldTaiChiDay.org, Tai Chi and Qigong instructors throughout the world can keep up-to-date on medical research, free resources, videos, and articles about the benefits that Tai Chi and Qigong bring to their lives. The motto of WTCQD is “One World…One Breath”.

Throughout the last 20 years, other mind-body arts, including Yoga, Reiki, Meditation, and Sufi Dance groups and associations have participated. All healing arts are invited to bring their method of focusing on health (both global and personal) and healing.

Last year WTCQD celebrations were either cancelled, rescheduled, or significantly smaller than other years. This month, many groups, schools, and organizations are planning to celebrate. Celebrations may still be somewhat smaller than years prior to the pandemic.

10 am is a great time to go out and practice your form no matter where you are or how accomplished you are. However, if you have the opportunity, do join classes or participate in exhibitions or celebrations. You will be glad that you did!

Are Wushu and Kung Fu the Same Thing?

Merriam-Webster defines Wushu as “Chinese martial arts”, a hand-to-hand form, more often known as Kung Fu. According to Merriam-Webster, Wushu separated itself from Kung Fu in order to emphasize performance and aesthetics. Others consider Wushu the modernization of Kung Fu.

“Wu” means martial or military and “Shu” means method or skill. In English, Wushu means martial art. There are both traditional and contemporary Wushu forms. Some popular Wushu styles include Shaolin, Tai Chi, and Qigong.

Kung Fu roughly translates to “skills achieved with time and effort”. In the 60s, Bruce Lee popularized the fighting style in the west, which is why some people consider Kung Fu superior to Wushu. Kung Fu, although it originated as a Chinese fighting style, does not advocate for aggression or violence. Even though there are many styles, movements, weapon skills, etc., Kung Fu consistently advocates for virtue and peace, while keeping it’s focus (like the original) on self-defense.

While Chinese Kung Fu is often referred to as Gongfu or Wushu, they aren’t the same, even though the terms describe various martial arts that developed in China over thousands of years. In order to survive the very hostile environment during that time, the Chinese developed means of self-defense and attack. Over it’s long history (dates are vague and contradictory), Wushu has developed into numerous styles, sects, and systems, many including weaponry, each having their own movements, focus, and goals.

Wushu training, depending on the style or system, often involves developing explosive power, speed, and natural but relaxed movement. Therefore, the practitioner must not only be fast but flexible with flawless technique. In other words, the practitioner must possess “fierce intent with effortless execution.”

Ever since the Chinese reform movement started and China opened its economy to the world, the name Wushu (instead of Kung Fu) has been promoted. Since the 50s, the Chinese government has been organizing “Wushu” events and in 1958 appointed the All-China Wushu Association. The sport became known as Wushu at that time and was taught at the high school and college levels.

Wushu has become more than a system of self-defense and attack. It has developed into a beneficial way to cultivate the body, mind, and spirit. In addition to making the body healthy and strong, Wushu also develops high moral standards, “Martial Ethics”. It’s aim is to stop conflict and promote peace.

Wushu is both an exhibition and full-contact global competitive sport, often played at the international level with the Summer Olympics as a goal. There are two main categories of Wushu: Sanda, also known as Chinese Kickboxing and Taolu, the Routines/Forms Style Competition.

  • Taolu competitors are judged on how closely the performance matches the stances, punches and kicks of specific Wushu rules. These movements are designed to defend against imaginary attackers.

  • Sanda (sometimes called Sanshou)is about combat, both striking and standing. It is broken down into either barehanded, or short or long weapons.

Sound pretty confusing doesn’t it? Especially when prior to the late 20th century, Kung Fu did not refer only to martial expertise. The term was used to indicate expertise in any study, or learning that required time, commitment, energy, and patience!

Today Kung Fu, Wushu, Guanfa, Koushu, and Gong Fu are used to represent all Chinese Martial Arts and Weapons Forms. There are several hundred forms which vary greatly from each other, each with it’s own focus and intent.

Perhaps “everybody was Kung Fu fighting”!

Tai Chi 13 Form (Tai Chi Shi San Shi)

Tai Chi 13 (Shi San Shi), also known as the “Thirteen Powers”, was created by Zhang Sanfeng (Chang San Feng) and is considered “the treasure of Chinese martial arts and the essence of Tai Chi”. It is considered to be the foundation of Tai Chi, the “mother of all Tai Chi forms”, as well as it’s “energetic and conceptual core”. It is easy, therefore, to see why Tai Chi 13 is the source of many variations and styles of Tai Chi.

It is important to note that Tai Chi 13 was created according to “Eight Extraordinary Vessels” or meridians which connect five of the internal organs. Another belief is that the first 8 postures were derived from the 8 Trigrams and the next 5 were derived from the 5 Elements. Bottom line: Tai Chi consists of 13 groups of movements with 60 postures and used for both offense and defense.

The first 8 postures are martial and associated with the movements of the hands and arms. They can be done on both sides of the body and with multiple variations while still retaining the essential core movement. These postures are usually known as Ward Off, Roll Back, Press, Push, Split, Pull Down, Elbow, Shoulder. They probably sound at least somewhat familiar to most Tai Chi practitioners and students.

The following 4 postures deal with the operation of the legs and feet. Step Forward, Step Backward, Gaze Right/Step Left, and Look Left/Step Right refer to the directions and orientation of the movements. The 13th posture is called Central Settling or “Central Equilibrium”.

Grandmaster Yang Zhen Do was asked what Center Equilibrium is. He referred to it as the poise and balance you exhibit when you are practicing Tai Chi, whether it is the form, sparring, or even partner drills. He gave the example of holding a full bowl of water at your heart level while performing Tai Chi. Can you do this without spilling a drop? This is not an easy feat as most practitioners are not quite that smooth, slow, nor are their movements that even while performing Tai Chi. Most of us aspire to make our movements and transitions smooth, slow, and stable. Especially challenging is changing directions or orientation. This level of skill is reached by very few.

The Thirteen Principles will be familiar to most Tai Chi practitioners:

  1. Sink the shoulders and drop the elbows

  2. Round the back and relax the chest

  3. Sink the Qi into the Dantian

  4. Head towards the heavens

  5. Relax the waist and hips

  6. Execute and understand empty and full and the theory of Yin and Yang

  7. Coordination of upper and lower body

  8. Using the mind instead of force

  9. Internal and external harmony

  10. Mind and Qi connection

  11. Stillness in movement understanding

  12. Presence of stillness and movement at the same time

  13. Form continuity and flow

The Eight Requirements (according to the Wudang Research Institute) for the practice are:

  1. When the heart is calm, the spirit is tranquil,

  2. When the spirit is tranquil, the heart is set at ease,

  3. When the heart is set at ease, it is full and still,

  4. When there is fullness and stillness, there are no disturbances,

  5. When there are no disturbances, the breath can circulate,

  6. When the breath can circulate, one can disregard appearances,

  7. When one disregards appearances, one discovers clear understanding

  8. When one discovers clear understanding, then the spirit and the breath will be joined together, and ten thousand things will return to their root.

Shi San Shi (Tai Chi 13) is believed to be the key to unlock the secret of Tai Chi.

Regardless of which family, style, or form you are practicing, it is not considered Tai Chi unless it has Shi San Shi at it’s core!

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Tai Chi Versus Yoga!

Tai chi and Yoga are two of the most powerful mind-body practices in the world today! More people know more about Yoga becauseTai Chi is not quite as popular. There are those who even think that Tai Chi and Yoga are pretty much the same! In reality, they are both ancient, mind-body exercises that yield somewhat different results and health benefits with very different execution. Which is better is always a big debate!

Similarities:

  • Mind-body exercises that usually involve some deep breathing, meditation, and movement.

  • Improve balance, flexibility, mobility, and relaxation.

  • Can be practiced by people of all ages and most physical conditions.

  • Reduce pain, including chronic pain.

  • Reduce insomnia.

  • Lower blood pressure.

  • Helps with weight reduction, promotes healthy eating.

  • Relief of depression and anxiety, which has increased exponentially during the past year.

  • Enjoyable practiced outside in nature.

Tai Chi - originated in China as a martial art, which may be why many people associate Tai Chi with it’s martial side. Others see it as a “pretty dance” as movement flows from one posture to the next, using the legs to support the body. Tai Chi’s graceful movements are slow (unless used for self-defense) and focus on diaphragmatic breathing, and creating a calm, tranquil mind and body. Tai Chi strengthens the body, calms the mind and relieves mental fatigue, improves balance, and is adaptable to all ages.

Tai Chi is based on the concept of Yin and Yang - balance and harmony of your mind, body, and spirit. It is a holistic exercise where movement comes from the internal, not the external body. The three components are: deep breathing, movement, and meditation, which is why it is often described as moving meditation. Students learn controlled breathing, concentration, relaxation of muscles, and how to shift body weight correctly. The goal being to move the body as a unit: when one part moves, all parts move.

There are at least 5 different “family forms” and lineages, with different tempos and movements. Some forms are more challenging than others and offer different benefits . You can choose the one that fits your fitness level and goals. It is often seen as a better alternative because it causes only minimal discomfort to the body. It is, however, a gentle cardio workout that can improve your aerobic conditioning.

No matter which form or family you choose, numerous studies have concluded that Tai Chi is very beneficial at preventing and/or reducing health problems. It also has been concluded that Tai Chi relieves chronic pain, such as from arthritis and fibromyalgia and is beneficial to those suffering from Parkinson’s disease. As well, it improves sleep and wellbeing. Scientific studies show that Tai Chi reduces the risk of falling and improves cognitive function.

Despite it’s aesthetically pleasing movements, Tai Chi is a martial art and can be used for self-defense with some modifications. In Tai Chi you learn self-defense in a calm, serene manner. It also teaches you to remain calm and balanced when confronted with a challenging situation.

As another plus, you don’t need special equipment in order to practice Tai Chi.

Yoga - believe to have developed in India with Hindu roots. It is often considered not only an exercise, but a lifestyle as well. Yoga is more geared towards stretching and helps develop flexibility. There are more than 100 different schools and styles. Yoga consists of three aspects, namely physical, mental, and spiritual. The physical and mental benefits are listed earlier in this blog. The spiritual aspects promotes awareness of the body, inner peace, and awareness of the environment, while expanding your consciousness.

Yoga involves different postures on the floor either sitting or standing. The arms are often used to support the body. Yoga’s execution is more static and involves stretching, holding postures and poses, and breathing exercises as well as meditation.

Some authors report that research studies on Yoga are often poorly designed or too small to draw conclusions from. However, a meta-analysis in Evidence Based Complementary and Alternative Medicine has shown that Yoga is effective in managing stress, as well as reducing symptoms of depression, anxiety, and pain in adults with chronic health issues. Other authors state that more research is done on Yoga and that studies show it improves anxiety, depression, energy, and walking. There are many health benefits as seen earlier in this blog, including strengthening your core.

Care should be taken not to overstretch. Some postures and positions may be complicated for the elderly.

You may need some equipment, such as a yoga bolster or block.

Tai Chi versus Yoga - Tai Chi is more dynamic with constant movement and no holding. Yoga utilizes less movement, holding postures and stretching.

Tai Chi at higher levels can include partner drills which target the heart, lungs, and large muscles. Certain Yoga classes can also be intensive, however there are little to no partner exercises.

Tai Chi at intensive levels will challenge the entire body, especially the legs which will become stronger more quickly. Yoga can be intensive and will improve your strength fairly quickly.

Tai Chi is dynamic and the precise movements will not only develop your balance but your hand-eye coordination as well. Yoga static challenging poses also require precise alignment and will improve your static balance.

Tai Chi has a stronger focus on moving around. In Yoga the focus is on self-reflection and your personal space (your yoga mat).

Tai Chi encourages clam and balance as well as self-reflection but it is less overt and guided. In Yoga, spirituality is more overt, imbedded, and guided.

In Tai Chi there are very few, if any, pauses as one movement flows into the next continuously and smoothly. In Yoga, although postures flow from one to the next, a long pause and holding of the position is usually included.

Tai Chi utilizes movement, meditation and breathing to generate energy and balance. Yoga is more of a mental and spiritual practice utilizing physical exercise.

BOTTOM LINE: Both work!

Tai Chi might be a better choice if you prefer dynamic, slow, dance-like movements and don’t like getting on the floor. Yoga might be a better choice if you don’t like standing on your feet all the time and you prefer more contemplative-type exercise.

Important note: not all classes are equal in their goals, movements and intensity just as not all instructors are equal!

You can’t go wrong with trying either one! Can’t choose? Can you try both? Can you practice both? Absolutely!

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Wudang Tai Chi Chuan

In China today, there are two major sects of Chinese martial arts, namely Wudang (named after the Wudang Mountains) and Shaolin (named after the Shaolin Monastery). Many great masters have developed and enhanced these forms for generations. Therefore, there are numerous schools, lineages, and sects teaching a variety of forms using the name “Wudang”. Wudang “boxing” includes Tai Chi, Xingy, Bagua, weapon arts (spear, sword, and many other forms including deep breathing exercises for health.

Like other legends, martial arts legends develop and evolve throughout time as they are passed down from one generation to the next. Accuracy is not always the goal! When researching Wudang Tai Chi, it’s hard to separate what is true from what is legend. Let’s look at some of the popular (or unpopular) legends surrounding Wudang Tai Chi!

Wudang Taoists, like most Tai Chi masters and practitioners, give Zhang San Feng credit for creating Tai Chi Chuan. Some sects today claim to be direct descendants of Zhang San Feng and claim that they learned Wudang Tai Chi in the Wudang Mountains in the 20th Century. Overall, Wudang Mountain is usually accepted as the birthplace of Tai Chi. However, not by everyone!

Others assert that the name Wudang incorrectly suggests that these martial arts originated in the Wudang Mountains and were created by Zhang San Feng. In their “version” the major lineages of Wudang Chuan were passed down from Li Jinglin to Fu Chen Sung and Yang Kui-Shan. This rendition credits the 1928 national martial arts tournaments in Beijing and Nanjing to be the point when the name Wudang became prevalent across China for internal martial arts.

Wudang Tai Chi style still exists today and is not to be mistaken for the Wu style of Chen Ting-Hung in Hong Kong who has assumed this name. Ting-Hung’s form was known as “Practical Tai Chi Chuan” because of it’s usefulness as a form of self-defense. Two of Tinhung’s disciples are said to be currently teaching this system in Europe and Hong Kong. According, the name Wudang Tai Chi is used to acknowledge Zhang San Feng’s reputation as the founder of Tai Chi Chuan.

A bit confusing, isn’t it? We can only be sure of two things: Wudang Tai Chi is named after the Wudang Mountains and Wudang Mountain is still a very popular place to study Tai Chi!

Wudang theories are based on the Dao De Jing, while Wudang Principles are based on the harmony between our mental and energetic bodies and nature. Early in the history of Tai Chi, legend has it that it was practiced to circulate Qi and blood, as well as to protect the body from robbers and animals. The Wudang Principles are, however, practiced in order to keep your body from aging, getting weak, and preventing stagnation of Qi. Wudang Tai Chi and Yang Tai Chi have many common principles in that they are both Tai Chi systems. However, the movements and execution are very different.

Wudang Tai Chi is the main component of Wudang martial arts. The system originally started with 13 postures (Tai Chi 13), five elements and eight methods. As stated earlier, today there are many different forms. The goal of Wudang Tai Chi is to move with awareness, alignment, and grace, while possessing stillness within. We are talking here about being aware that our external movements reflect our inner consciousness. In Wudang styles, the waist and body are controlled by the focused mind. In this way it is both passive and defensive. It does, however, require that one accepts softness and hardness as an integral whole, just as in the Yin and Yang. Some consider Wudang Tai Chi as a dual cultivation of innate character and life destiny through moving postures. This is a hard theory to comprehend.

“Use stillness to create movement; Use weakness to defeat strength; Use softness to overcome hardness”

As in all Tai Chi, and Qigong, whether you are practicing to achieve health, self-defense, or a long life, it requires commitment in order to achieve your goals!

In a future blog, I will discuss Tai Chi 13 - the original Wudang Tai Chi.

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Is There a Benefit to Tai Chi Tournaments?

Tai Chi and Qigong tournaments have become increasingly popular in the 21st century. In competition, form is judged and scored in the same fashion as gymnastic tournaments. And just as in gymnastic tournaments, you must attain a certain level of competency and accomplishment before entering. There are many different types of tournaments. Some are very martial in nature where one has an opponent and others are solo performances. The goal of each is different to a degree. Of course, like everything else today, there are many different opinions about the value of tournaments.

There are mixed feelings regarding tournaments in the internal martial arts community. The focus of many of these tournaments is often aesthetics, not the flow of Qi. And, of course, Tai Chi and Qigong are aesthetically pleasing. Those who see little value in competitive Tai Chi frequently referred to it as “pretty Tai Chi”. They feel that this is not the goal of internal martial arts. And is it any surprise that many Masters and/or instructors do not even find the form presented in tournaments pleasing to the eye? This may be because Shen or the flow of Qi in the body is missing. As well, competitors don’t always follow the Tai Chi principles. Many of the stances are so extreme, they are quite impractical in the martial sense or for self-defense. It is merely a performance designed to please the judges.

On the pro side, other Masters, instructors and students enjoy the tournaments because it is a chance to network, discuss Tai Chi issues, and just hang out together. They also enjoy an opportunity to test how calm and focused they can stay while being judged. This is not an easy task and requires an inward focus rather than on the judges, other competitors, and the audience.

Tournaments also offer an opportunity to watch and listen in order to improve your own skills. If the tournament is one where you are facing an unknown opponent (as in push hands competitions), you will a chance to compete against someone you have not practiced with. At times, your opponent may become somewhat aggressive. This is a chance to test your mettle, as well as an opportunity to learn how to maintain your calm (both physical and mental) while under pressure. Obviously, it becomes extremely important that you react appropriately!

Many participants love watching everyone else going through their routines. Once it is over, participants are often exhausted but invigorated. Most schools/organizations are very supportive and their students and winning is always a real kick! Another benefit of tournaments is that they often attract younger people who may find Tai Chi and other internal martial arts somewhat boring compared to the external or hard martial arts. Competitions may be more interesting and appealing to this younger group. By preparing for and competing, they have an opportunity to increase their self confidence, improve their coordination, self discipline, strength, and focus.

One thing is for sure, no matter what type of tournament a participant enters, it is vital to train hard, be well balanced, and mentally and physically as strong as possible in order to compete.

On the plus side, the experience and self-mastery gained through competition can be “priceless”!

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Can Tai Chi Really Help You to Lose Weight?

The short answer is yes!

We all know that Tai Chi has numerous benefits for both your mind and body. Surprisingly, weight loss and calorie burning are one of them. Who knew? Obviously, the calories burned are not the equivalent of those burned running, jogging, or performing hard martial arts. Many of us, (for various reasons) are not up to heavy aerobic activity.

Calories burned during Tai Chi are equivalent to those of moderate aerobic exercise and, actually, will burn off more calories than surfing or downhill skiing. Although you don't burn as many calories with Tai Chi as with more vigorous forms of exercise, the numbers add up over time. Regularly practicing Tai Chi, along with a healthy, low to moderate calorie, healthy food plan will result in safe but effective weight loss.

On average, in order to lose 1 pound of fat, you have to burn approximately 3,500 calories. The numbers will always differ from one person to another. When it comes to how many calories a Tai Chi session or sessions burn up, there are a few different opinions. According to one source: 30-minutes of Tai Chi will burn around 150 calories if you are a 70 Kg person (about 155-pounds). Another source states that a 160 pound person can burn off 219 calories by doing one hour of Tai Chi. And if you practice approximately 15 minutes a day, that can add mean 25,500 calories every year, give or take a few calories. That also can result in a loss of around 7 or more pounds of body fat! What if you practice 3 times a week instead of daily?

Tai Chi can reduce your BMI and your waistline as well because it stimulates the organs (including the thyroid) and other systems in the body and increases your metabolism. As well, it promotes better circulation. Wastes in your blood are replaced with nutrients due to improved blood flow.

A 12 week study in 2015, was undertaken to determine whether Tai Chi and moderate-pace walking had any effect on weight loss and metabolic syndrome. The study included 374 middle-aged, Chinese adults. Without making any lifestyle changes, both groups lost moderate weight and significantly decreased their waist circumference.

Tai Chi also reduces stress which has a close link with weight gain. A 2007 study published in the journal "Obesity", showed that high stress levels have a direct relationship to overeating and weight gain. Yet another reason to practice Tai Chi!

Master Yang Yang, PhD, ( founder of the Center for Taiji and Qigong Studies and a former researcher and Tai Chi and Qigong instructor at Memorial Sloan-Kettering Cancer Center) states that stress and poor sleep are frequently the cause of weight issues. Stress and inadequate or poor sleep have been shown to cause us to indulge in larger portions, more frequent snacks, and poor food choices. Tai Chi can help interrupt the stress, sleep, and weight issues. And don’t forget the increase in flexibility, pain relief, strength and all the other benefits of Tai Chi practice!

Bottom line: weight loss and calorie burn is not the same for all people and exact numbers are hard if not impossible to determine. Tai Chi will help you to lose weight, improve your metabolism and sleep, decrease your stress and your waist circumference.

So what have you got to lose?

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What is Xingyiquan?

There are 3 major Chinese internal martial arts: Tai Chi Chuan, and Baguazhang (Bagua for short), and Xingyiquan. All three are strongly influenced by Daoism, as well as military, religious, philosophical, and cultural Chinese traditions. Each has some similarities yet some very distinct characteristics.

Xingyiquan (pronunced “sing-e-chewen)is also known as Straight Line Boxing. It is classified as a Daoist Wudang style martial art based on Heart-Intent Boxing or XinYiQuan. Traditionally, Xingyiquan fighting used weapons, starting with the spear and progressing to shorter weapons (straight sword and sabre) until students eventually learned to fight empty handed. Chinese soldiers and bodyguards preferred this form for hundred of years.

Xingyiquan uses the five element theory, five basic fist movements, and consists of aggressive, straight-line attacks both barehanded and with weapons. Xingyiquan is mainly a close-range system simultaneously attacking and defending. The goal is a quick takedown by a single burst after quickly reaching the opponent. It’s fairly easy to see the influence of prior spear fighting techniques. Xingyiquan also has a health aspect as do most of the internal martial arts. The health benefits are stress reduction, flexibility, better balance, increased vascular circulation, and increased longevity.

The earliest written records of Xingyiquan date back to the 18th century. Xingyiquan, created by Master Li, Luo-Neng, literally translates to “Form-Intent Boxing”. Li, Luo Neng was assisted by Che, Yi-Zhai. Grandmaster Che added even more components to the original system by adding two-person forms, as well as a large number of internal power training methods. Che placed a strong emphasis on function whether it be external combat or internal power. At a later time, Grandmaster Han, Mu-Xia combined strong points of Xingyiquan with some Bagua aspects to improve the flexibility of the system in combat.

The system was passed down several times and eventually was taught all over China. As with most internal (as well as external) martial arts, there are many different forms, lineages, styles, and sub-styles.

What Xingyiquan and Tai Chi (plus Bagua) have in common: the importance of having correct body alignment, muscles that are relaxed (without tension), softening the body, using the mind to develop and direct power, and the necessity of having a strong root. Training is also done in slow movements.

According to the basics, Xingyiquan consists of one standing posture with five movements. Lest, you are thinking that this is a simple system, do understand that Xingyiquan is as complex as any other internal martial arts system. Whereas in Tai Chi, power is delivered from the Dantian area, in Xingyiquan force is directed from the floor.

Xingyiquan, unlike Tai Chi, seeks to drive the opponent to the ground as soon as possible with bursts of speed. Training techniques are developed along five planes of movement. These five techniques teach practitioners how to deliver internal power in different directions according to your mind and intention.

Physical training, including two-person sparring, strengthens the body . For internal energy, students practice traditional standing meditation. Externally, a skilled Xingyiquan practitioner will look like he or she is standing naturally. However, inside they possess coiled compressions and are prepared to spring forward. Movements are efficient and economical. Spirals and circular movements are small and not obvious to the untrained eye.

Xingyiquan instructors study for five years to understand the Xingyiquan Classics that explain the core principles. Some schools require a familiarity with human anatomy, physiology, and bio-mechanics. Like all good instructors, the health and safety of the students is vital. “Experts” state that Xingyiquan cannot be effectively taught on line, through books, videos, or DVD programs. These should be used as guides/reminders after in-person training.

According to Ken Gillette who has studied internal and external martial arts: “Xingyi is not really a defensive art. The goal is not to take an opponent's energy and neutralize it. The purpose of Xingyi is to drive through your opponent like a bowling ball through bowling pins.”

This certainly differentiates it from the internal martial arts that most of us have been studying. And definitely one I would not want to spar with!