Basic Principles of Tai Chi

 

Relaxation  The entire body should always be relaxed, especially the chest, shoulders and elbows. Relaxing is different than collapsing the body. The eyes should be relaxed while focused and alert.

 

Emptiness and Fullness  Noticing the transition when your weight shifts from empty to full is a important concept in Tai Chi.

 

Evenness and Slowness  The form flows continuously. Slowness develops exactness, better balance and patience.

 

Balance  The spine should be held straight and vertically for optimum strength and balance. The shifting of weight should flow smoothly.

 

Rooting and Sinking  As one learns to relax and sink, one becomes rooted. Sinking means dropping the center of gravity and the center of energy to the lowest possible level. In order to sink one must relax the waist and joints, particularly the knees and ankles. Rooting is the ability to anchor oneself into the ground, like the roots of a tree.

 

Coordination and Centering  In Tai Chi the body moves as a complete unit. The movement of the torso leads all other movement. The arms move as a result of the “waist turn” while the head follows the body, turning only when the center of the body turns. The mind is coordinated with the body, which is coordinated with the breath.

 

Breathing and Chi  Tai Chi breathing basically consists of inhaling whenever the arms are contracted or pulled backward, and exhaling whenever they are stretched, raised or pushed forward. Correct inhaling in Tai Chi means deep abdominal breathing. Correct exhaling is not merely releasing this air but rather releasing only a portion of it and pressing the rest of this Chi down into the Tan Tien. The stomach will naturally expand when one inhales and contract when one exhales.

 

Concentration  Developing concentration is an important part of Tai Chi. Learning the sequence of movement and addressing the principles of Tai Chi require focused attention.

 

What is Qigong?

 

Often as a Tai Chi and Qigong instructor, I get the question “What is Qigong?” Tai Chi is a more familiar term than Qigong, though at times parts of Tai Chi need explanation.

Even people who do Tai Chi regularly, at times have trouble with the definition of Qigong.

Qigong (pronounced chee-gong) is a collective term for a host of Chinese health skills, the first written text dating back about 4000 years, incorporating many principles of Chinese health theory. Qigong is a system of self-healing exercise and meditation that includes healing postures, movement, self-massage, breathing techniques and meditation. If you are doing Tai Chi, you are doing Qigong…. one form of Qigong.

The word Qigong is comprised of two Chinese words. Qi means “life energy.” Qi is the animating power that flows through everything. Gong means “work” or “benefits acquired through perseverance and practice.” Thus, Qigong means working with the life energy. Qigong is learning how to control the flow and distribution of Qi in order to improve health and harmony of mind and body. Another definition of Qigong that I like is “practices that encourage Qi development and harmony within the body.”

Qigong is the umbrella word that includes several methods of working with your Qi or life energy. Qigong is classified into four major categories according to the purpose or final goal of the training:

1. maintaining health;

2. curing sickness;

3. martial skill; and

4. enlightenment.

 

Since almost every style of Qigong serves more than one of the categories, there is much overlap.

Sets that we do in conjunction with Tai Chi forms like The Moving Five Elements, The Eight Brocades of Fine Silk, The Dragon’s Way, and the beginning warmup exercises are all Qigong. They incorporate movement, breath and meditation.

Tai Chi itself is one category of internal Qigong, a soft form martial art.  Tai Chi consists generally of separate, slow movements that are connected together in a specific order to make a Tai Chi form. The movement,  breathing,  imagery and martial application all combine into the principles of Qigong.

The health benefits of Qigong (and Tai Chi) are immense for maintaining or improving health and wellness, including physical and mental balance. Qigong can be modified for any ability level. I have students from age 3 to 96 with a wide range of physical abilities.

Qigong understanding develops over time. There are wonderful books on Qigong available. I have several books that I recommend, depending on the level of study a person wishes. A qualified Qigong instructor will prove invaluable to helping you understand and establish a practice for your individual needs.

When I first started Tai Chi, I had no idea the depth that this form of Qigong would take me. Whatever form of Qigong you choose, you develop tools for wellness, then with the “gong” (work) you will improve your health, whether it’s having better balance to prevent falls, relaxing your body and having more oxygen to lower your blood pressure, or reaching a more peaceful attitude to get in touch with your spirituality. These and many others are the benefit of the practice of Qigong on a regular basis. — Mary Cruise, Tai Chi & Qigong Instructor

COLUMBIA

Tai Chi is the popular abbreviation for T’ai Chi Chuan—pronounced tie chee chuwan (ti che choowon). It is an ancient Chinese exercise consisting of slow, relaxed movements for total self-development: for the body it is an exercise; for the mind it is a study in concentration, will power and visualization; and for the soul, it is a system of spiritual meditation. Tai Chi is also a preventative and curative branch of Chinese medicine, and the “Supreme Ultimate” system of martial arts known as a soft form martial art.

 

These basic principles show the depth to Tai Chi. The depth to which you wish to study Tai Chi is your own personal goal. Anyone can do Tai Chi no matter what age or  physical ability. Each movement can be modified to meet your specific need.

Columbia Tai Chi, 200 Old Hwy 63 S, Ste 102, Columbia, MO, 573 228-4415, mary@columbiataichi.com

Mary Cruise, Tai Chi & Qigong Instructor