Introduction to Tai Chi ChuanPeople have different reasons to start practicing Tai Chi. Some of them doing that for the composure of mind gained from exercise, or maintaining their physical health, others to improve their martial arts knowledge.
There are clinics these days -even in the Western World- that are treating circulatory- locomotor- or respiratory disorders with the help of Thai Chi or Chi Qung training to complete traditional medicine.
The principle of learning Thai Chi is to start with the basics and gradually build up to mastery. Learning the basics is a slow process. It demands time, regular exercises, mental and physical interest.
We don’t live like monks today so teaching methods has acted upon the Western World’s lifestyle. However, with the proper approach we still can reach that stage when we’ll be able to recognize and manage that inner energy called: CHI. Depending of the individual’s sensitivity this process could take more or less period of time.
What is Chi?Chi is circling round in the body in “lines”. There are as many as 72 000 lines but we will only talk about the two Main Lines and the eight Side Lines. According to Chinese medicine the source of all kinds of illnesses is the obstruction to flowing of Chi. Human body needs to be charged with the appropriate amount of energy and keep maintaining this energy flow. The circulation of Chi can be broken by both physical and emotional causes. During practice the inner and outer peace is essential for the emotional balance, also for the physical balance is important that the muscles and nerves are completely tension-free.
The 10 Main Rules of Tai Chi Chuan- Unburden your head.
- Chest lightly sagged in, back is straight.
- Your sacrum is relaxed.
- Good balance of straining and relaxation.
- Dropped shoulders and elbows
- Focus on instead of using physical power.
- Harmony of lower and upper body.
- Importance of continuity.
- Harmony of the inner and outer existence.
- Make your movements well composed.
Only learning some of the forms of Tai Chi Chuan does not mean that we accomplished to control the method of Tai Chi. Think that the forms are just clothing and this clothing covers important things. But dressed in these “clothes” is the most effective way to clarify, flow and collect the Chi. And that’s the Master’s job to tailor that clothing to his Student.
You can read more about Tai Chi on
Wikipedia.
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Breathing TechniqueThere are three steps to this breathing technique. To prepare you need to put the tip of your tongue to the roof of your mouth, and then visualise that a small ball is underneath tongue and between your teeth.
- Inhale with pelvis relaxed - as you breathe out visualise the ball going down to your sternum bone while drawing your pelvis up.
- Inhale with pelvis relaxed and draw the ball down to your lower Dan tian – as you breathe out draw your pelvis up.
- Inhale and draw the ball down to pelvis.
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What are the benefits?Numerous independent scientific studies, both in the West and in China and Japan, have proved beyond any shadow of a doubt the enormous benefits that tai chi and its related disciplines of chi kung (additional breathing techniques) can bring in terms of good health, recovery from illness and the strengthening of the immune system.
Of course , we all know that exercise helps us to keep fit and therefore to stay well. This is because exercise helps to maintain the heart and lungs and so improve the circulation. Tai chi however, goes far beyond this, since it enhances the health and performance of all the organs and system of the body. Tai chi also works on a deep emotional level. It puts us in touch with our body's needs, strengthening the mind, calming the emotions and releasing considerable personal creativity in the process. It helps us to cope with stress and to find solutions to problems more easily.
All this takes time to cultivate, of course. But here are some of the benefits that should come to you fairly soon, providing you really do practise every day. You will start to notice an overall improvement in balance after just a few weeks so that you feel stronger and firmer on your feet.
You will become relaxed, specially after doing the form; more aware and content. Your circulation will improve, your joints become more mobile and, as long as you take care of yourself and avoid the obvious drawbacks of junk food, cigarettes and other stimulants, your overall state of health will strengthen.
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The effects of Tai Chi on healthAs the root cause of illness is blockage of energy flow. The logical remedy is to clear the blockage. Of the numerous therapeutic approaches to clearing energy blockage , such as herbalism, acupuncture, massage, external medicine and physiotherapy. Practicing Chi Kung is the most direct and effective way for curing chronic illness and illness where the causes are difficult to define, like hypertension, rheumatism, depression and cancer. But what has all this to do with Tai Chi? Everything because Tai Chi when practised correctly is a complete set of Chi Kung itself. Although generally it is more significant in promoting health than in curing illness.
If you practice Tai Chi only as a "dance", such as flexibility, elegance and relaxation, you are unlikely to gain those benefits, like radiant health, vitality and mental clarity that are characteristic of genuine Tai Chi training.
Promoting harmonious energy flow and attaining a heightened state of mind , which are exellent for combat efficiency as well as for enabling all our body systems to function properly, are the two cardinal features of Tai Chi. If you have practised the art for many years but have never experienced them, then you have definitely missed some of its best benefits.
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The five elements qigong exerciseThe five elements qigong exercise help to open the blocks in the internal organs and dissolve them . This helps to circulate the chi. Each exercise can be done individually in groups of your choice, e-g 1.and 4. 7. and 9.
If you have a problem with your spleen , do spleen exercises, Pay attention to good posture + breathing.
Your breathing is circular. There is no break in it. The qigong movements are smooth and stress free. For example, when you practise the liver movement, think of your liver while you are doing it. How is your liver working? Think of it with love. You have to use your imagination. Do this for every organ.
The feet remain on the ground and are parallel to each other. The feet are also rooted.
- Liver – Tree. The move follows the breath. There is no pause between inhaling and exhaling. Arms should be relaxed, knees bent when exhaling.
- Lung-Metal. Palms face each other and do not turn in the exercise. Do not raise the arms, above shoulder height. Imagine your lungs in your hands. When you inhale, they expand. When you exhale , they contract.
- Spleen-Earth. During inhalation we look at our hands. When you exhale, you lower your hands and your eyes look straight ahead.
- Heart-Fire. Do not start exhaling before your upper body is turned to one side. Force all the air out from the lung when you push your hands to the ground.
- Heart-fire. When you raise your hands in prayer position to above your head, you follow your hands with your eyes. When you lower your hands, you look straight ahead. In the second half of the exercise, your legs and arms are straight.
- Liver- Tree. Try to make large circle when you inhale. Turn the palms outwards when you straighten your arms. The stance should be deep when you exhale.
- Kidney-Water. Pay attention the correct hand position. When one hand is in crane position, the other hand is on the table. When the hands in transition, they change halfway up the torso. Do not raise your hands above shoulder level. Don’t overturn your body. The knees are bent, back straight.
- Spleen-Earth. Draw big energy from the Earth and the sky, keep your back straight. When you draw energy from the Earth, make a big circle and inhale at the same time to your knees. Exhale slowly to your chin. Then inhale when you draw energy from the sky.
- Kidney-Water. The arm movements should be large and circular. Slow exhalation. In this exercise it is important that your legs are bent.
