Tai Chi: A Comprehensive Guide to This Ancient Mind-Body Practice
Tai Chi originated in China as a martial art but is now widely practiced as a mind-body practice for its health benefits. Some schools still focus on the martial aspects, so it's important to clarify before enrolling on a course.
When taught as a health art, Tai Chi involves a series of gentle, flowing movements that are performed slowly and with focused attention. In this article, I will focus on its history, the benefits of Tai Chi as a health art, as well as tips for beginners and answers to common questions about the practice.
But this article is not just information-based. You'll find links to a free mini-course and several PDFs on different aspects to download if they appeal.
History of Tai Chi
There are two general approaches to the history of Tai Chi. The first is that is was created by Chang San Feng, a legendary figure in the mists of antiquity, who wandered the bamboo forests on and around the Wu Dan mountain. It is said that he devised the sequence of postures (the tai chi form), assisted and accompanied by his pet, orang-u-tan. The other approach is more factually correct, but a lot less interesting, and tracks the development of the art during the 17th century by a series of military figures and martial artists. What is clear is that over time, Tai Chi evolved into different styles, including Chen, Yang, Wu, Sun, and others. In the 20th century, specifically after the second World War and the Chinese revolution, a number of practitioners fled China and sought a living in the West, where once again Tai Chi evolved to answer the needs of a new audience. Here it gained popularity as a form of exercise and relaxation with numerous health benefits.
Benefits of Tai Chi
Tai Chi has numerous health benefits, including:
Reduced stress and anxiety: Tai Chi's slow, mindful movements and deep breathing help to reduce stress and anxiety.
On a martial level, Tai Ch teaches practitioners to stay relaxed, to be less tense and therefore not to telegraph their movements when faced with an adversary. Also, like other systems such as Aikido, Tai Chi is based on encouraging an opponent to lose their balance by over-reaching or committing themselves to a set course of action, and then exploiting that movement.
Improved balance and flexibility: Tai Chi involves a very slow shifting of weight from one leg to another and sometimes standing on one leg for a moment before changing posture. This emphasis on balance and flexibility I cover in this free booklet that you can download here. .
Increased strength: Despite its slow movements, Tai Chi can be challenging and can help to build strength in the muscles, tendons and ligaments.
Improved cardiovascular health: Tai Chi has been shown to lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease.
Pain relief: Tai Chi can help to relieve chronic pain, including back pain and arthritis pain.
Tips for Beginners
If you're new to Tai Chi, here are a few tips that will help you get started:
Find a class that speaks to your needs, not all classes are the same: There are plenty of schools out there, so find one that offers a free class, watch a video, listen to a podcast, read an article, talk to other students and get an idea whether this particular style and approach fits your interests and needs.
Despite what you may read, there is no one correct movement or posture or way of doing Tai Chi. Styles vary considerably. Search Youtube for examples of each of the schools mentioned above to get an idea how different they are and see which appeals to you.
Wear comfortable clothing: there are no uniforms in Tai Chi, only those that your school may be trying to sell you. General advice is to wear loose-fitting clothing that allows you to move freely.
Practice regularly: Aim to practice Tai Chi for a few minutes every day. Don’t think you need to do 3 hours in the morning and another 3 before bed. Such routines only exist in martial-arts films. For the rest of us, learn to take it easy. The benefits are accumulative, so it is better to do a little and often, than a lot at one time.
Start slowly: Don't worry about doing the movements perfectly. And don’t try to memorise the moves either, this will just get your attention stuck in your head, when it needs to move down into your body. Focus on breath, moving slowly and with intention.
Frequently Asked Questions
Q: Is Tai Chi a good form of exercise for seniors?
A: Yes, Tai Chi is a low-impact form of exercise that can be beneficial for seniors. It can help to improve balance, flexibility, and strength, and can be adapted to different levels of ability. The challenges it presents stimulate new synaptic growth and help keep your mind active and focussed.
Q: Can YOU LEARN TAI CH ONLINE?
A: Yes, now there are more and more classes with better teachers with a more varied curriculum. Shop around. Find a class that is affordable, and decide if you want live zoom classes with others or a self-paced course to follow on your own. Do you want constant feedback or to be left alone some of the time? Have a look at this article to help you decide.
Q: Is Tai Chi a martial art?
A: Yes, Tai Chi was originally developed as a martial art, but it is now primarily practiced for its health benefits. You can read more about Tai Chi as a martial art here
Q: Do I need any special equipment to practice Tai Chi?
A: No, you don't need any special equipment to practice Tai Chi. You can practice in comfortable clothing and bare feet or soft-soled shoes.
Q: How long does it take to learn Tai Chi?
A: Learning Tai Chi is a lifelong practice, but you can start to experience the benefits after just a few weeks of regular practice. Read more about why it is important to go slow here.
Try learning Tai Chi another way: Combine the best in Big Workbooks (200 page paperback sent to your home) and this full Tai Chi for Health Course: All for £19.95. Find out more here.
Tai Chi: The first step for beginners
For beginners of Tai Chi, it can be very confusing to read often conflicting articles and accounts of what Tai Chi is, how it is practised and what is involved in the classes. For example, the Tai Chi forms can vary from half-a dozen postures to over 200. Which should you learn? And why is the same stance practised upright by one style, inclined in another or not at all in a third?
My advice is to watch, read and explore as much as you can before deciding which is right for you. Preferably, try a class first. Contact the teacher for advice. Many online schools will give you access to either try a mini-course for free or to preview a class before enrolling.
For example, I offer a free 3 day course, with an additional 4 Tai Chi workouts to cover general health practices too. Join the Academy for free and get access to these immediately.
Finally, listen to your body. Your mind will convince you of anything if you let it, but your body will try to communicate directly with you. Learn to listen to this, and let it guide you on your Tai Chi journey.
Good luck and if I can be of help or further guidance, you can contact me here or visit the online academy here and try out some classes and workshops online.
