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Martial arts are divided into two types; hard martial arts, and soft martial arts. Tai Chi is an example of a soft martial art. It has a strong emphasis on relaxation and acts as a type of meditation using movement. Tai Chi is characterised by soft, slow, free flowing movements that achieve balance and serenity. They movements have power as well as martial application and Tai Chi is regarded in China as the highest martial art forms.
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Tai Chi for Martial Arts |
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Tai Chi has many applications for health, stress relief, energy flow and more. But Tai Chi originally was used as a form of self defense.
T'AI CHI CH'UAN is the classic Chinese method of calisthenics for health, self-defense and spiritual growth. Graceful in movement, slow in tempo, relaxed in continuous natural postures, Tai Chi is "meditation in movement" practiced throughout the world for its profound health benefits. The Chinese say that whoever practices T'ai Chi regularly will in time gain the pliability of a child, the vitality of a lumberjack, and the peace of mind of a sage.
T’ai Chi is a special kind of workout that meets all your fitness needs… and more. It’s more than just an exercise. It is also a system of self-defense, a moving meditation, a shield against disease and a beautiful, groovy, hip and sensual dance! Research studies show that this dance has the power to help cure cancer; and this meditation is also an Olympic sport with no upper age limit.
Why do 180 MILLION people worldwide practice Tai Chi every day? It is because those who do practice every day have a longer, more active life than those who don't, and their health potential increases dramatically.
Proper stretching is an often overlooked, but necessary part of any exercise program. Stretching can increase flexibility, widen range of motion, improve circulation, reduce recovery time, promote better posture, relieve stress, and prevent injury. Whether you are just trying to bend over and tie your shoes, run a marathon, or simply maintain an active lifestyle, adding stretching to your regular exercise schedule might just be that extra edge you need to reach your fitness goals.
FUNDAMENTAL DEEP BREATHING EXERCISES
Note: 3-9 (or more) repetitions each. Exercises 2-4: Inhale through nose, exhale with mouth; Inhale as long as possible, up to 9 seconds, Exhale more quickly and forcefully initially, until you are breathing deeply and subtly all the time. Breathing
1. 'Heimlich' Jump-start, or Chi PR: Fist with left hand, covered by right hand, forcefully Exhale stale, stagnant Breath/Energy from lower abdomen. Emphasis on the Exhale and Purging the system.
2. Circling Hands: Inhale from lower abdomen with hands circling up in front, shoulder width, Exhale down and out front of body and lower abdomen. Emphasis is equally on Filling (Inhaling) and Emptying (Exhaling)
3. One Lung At A Time: stretch arms, hands, fingers (esp. thumbs) out to sides as you Inhale to capacity, then Exhale across and down to each side. Emphasis is now moving more toward lengthening the Inhalation.
4. Fetal or Womb Breathing: Start curled up, fully Exhale, then begin to slowly unfurl, opening your eyes and mind, and rise up as you Inhale, raising the arms finally overhead and return to the Cosmic Oneness again as you Exhale back down. Key: Slow the Inhalation to coordinate with your Unfolding movement, which reach their maximum simultaneously. Advanced Breathing
5. The Butterfly Emerges: Continue breathing deeply and fully from, with, and into your lower abdomen, with increasing subtlety. Use the hands and arms to magnify the expansion and contraction movement, testing your wings and feeling the breath and chi throughout your body.
Tai Chi Partner Cane Form- Lesson 1
Tai Chi Partner Cane - Lesson 2
Meditation
Follow these simple steps as listed below.
1) Sit in a comfortable position.
2) Close your eyes calmly.
3) Relax your body to the maximum - as if the body is not there.
4) Observe the automatic breathing that takes place. i.e. the air that flows in & out, without any effort.
5) If any automatic movement happens, do not resist; allow it to happen.
6) Continue to be in this position for 20 min.
To gain peace of mind, you must make a significant commitment in your life - probably as much as up to an hour or two each day for meditating. Others may go to meditation retreats and spend several hours a day looking for that which allows them peace of mind. Now, if you can integrate a meditative practice into what you do in your daily life, then anything is possible.
Taoist Meditation
Taoist Meditation: Sex & Relationships - Video
Taoist Sexual Practices and Meditation - Audio Interview
Some of the world’s most renowned medical institutes have proved the benefits of Tai Chi
Anxiety
Tai Chi is a collection of mental and physical activities designed to relieve tension in your body and mind ... can help release inner energy and reduce stress, so you will be happy, more content and relaxed
DR RALPH LAFORGE, SAN DIEGO CARDIAC CENTRE
Blood Pressure
The fluid, focused movements will reduce blood pressure in 8 out of 10 hypertensive patients
STEVEN L WOLF, PHD, EMORY UNIVERSITY SCHOOL OF MEDICINE, ATLANTA, GA
Balance
Tai Chi can significantly cut the risk of falls among older people. People taking part in a 15 week Tai Chi program reduced their risk of falling by 47.5%
RACHEL KELLY, THE TIMES
Energy
By combining breathing techniques and exercise you can boost energy levels, improve health and become more creative. SUSANNAH JOWITT, ORANGE MAGAZINE
Immune System
Tai Chi improves blood pressure, circulation, joints and even the immune system.
DR LUSIA DILLNER
Osteoporosis
Tai Chi builds up bone too, so can be a factor in staving off osteoporosis
JANE ALEXANDER, THE DAILY MAIL
Back Problems
Metabolic rate increases and the digestive process is improved. It is wonderful for neck tension and back problems. It is excellent for increasing flexibility in joints
Tai Chi & The Elderly
An interesting study has been con-ducted by researchers at the Department of Rehabilitation Medicine, Emory University School of Medicine, Atlanta, USA into the benefits of Tai Chi Chuan for elderly people.
The researchers demonstrated that Tai Chi, the ancient oriental art of flowing movement exercises to restore the natural flow of energy within the body seems to help elderly people avoid falls due to postural instability. The report concluded that, although Tai Chi does not improve measures of postural stability in the same way as the modern technique of computerized balance training, the regular practise of the flowing movements of Tai Chi helps elderly people who would otherwise be subject to falls maintain their stability and balance.
Wolf S.L.; Barnhart H.X.; Ellison G.L.; Googler G.E.; Horak F.B.
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~ Updated 9/29/2013 ~
