Optimal Performance Training

“Whoever practices t’ai-chi, correctly and regularly, twice a day over a period of time will gain the pliability of a child, the health of a lumberjack, and the peace of mind of a sage.”

          —Professor Cheng Man-Ch’ing

The ancient art of T’ai Chi uses gentle flowing movements to reduce the stress of today’s busy lifestyles, and improve health. 

The graceful images of people gliding through dance-like poses as they practice t’ai chi (TIE-chee) are compelling. Simply watching them is relaxing. T’ai chi, in fact, is often described as “meditation in motion” because it promotes serenity through gentle movements — integrating mind and body.

Originally developed in China as a form of self-defense, t’ai chi is a graceful form of exercise that has existed for some 2,000 years. Practiced regularly, t’ai chi can help you reduce stress and enjoy other health benefits.

Understanding T’ai Chi

T’ai chi, sometimes called t’ai chi chuan, is a non-competitive, self-paced system of gentle physical exercise and stretching. To do t’ai chi, you perform a series of postures or movements in a slow, graceful manner. Each posture flows into the next without pausing.

Anyone, regardless of age or physical ability, can practice t’ai chi. It doesn’t take physical prowess. Rather, t’ai chi emphasizes relaxation over force.

T’ai chi is used to:

• Reduce stress
• Increase flexibility
• Improve muscle strength and definition
• Increase energy, stamina and agility
• Increase feelings of well-being

T’ai chi has more than 100 possible movements and positions. You can learn the first third of the form and stick with that, or learn the full series of movements. Most forms are gentle and suitable for everyone. And they all include rhythmic patterns of movement that are coordinated with breathing.

Although t’ai chi is generally safe, consider talking with your doctor before starting a new exercise program. This is particularly important if you have any problems with your joints, spine or heart.

Stress reduction and other benefits of t’ai chi

Like other practices that bring mind and body together, t’ai chi can reduce stress. During t’ai chi, you focus on movement and breathing. This combination creates a state of relaxation and calm. Stress, anxiety and tension should melt away as you focus on the present, and the effects may last well after you stop your t’ai chi session.

T’ai chi may also help your overall health, although it’s not a substitute for traditional medical care. T’ai chi is generally safe for people of all ages and levels of fitness. Older adults may especially find t’ai chi appealing because the movements are low impact and put minimal stress on muscles and joints. T’ai chi may also be helpful if you have arthritis or are recovering from an injury.

Despite its ancient history, t’ai chi has been studied scientifically in recent years. And that research is suggesting that t’ai chi may offer numerous other benefits beyond stress reduction, including:

• Reducing anxiety and depression
• Improving balance and coordination
• Improving concentration and self-esteem
• Reducing the number of falls
• Improving sleep quality, such as staying asleep longer at night and feeling more alert during the day
• Slowing bone loss in women after menopause
• Lowering blood pressure
• Improving cardiovascular fitness
• Relieving chronic pain
• Improving everyday physical functioning

Learning to do t’ai chi

Wondering how to get started in tai chi? You don’t need any special clothing or equipment to do tai chi. To gain full benefits, however, it may be best to seek guidance from a qualified t’ai chi instructor.

A t’ai chi instructor can teach you specific positions and how to regulate your breathing. An instructor also can teach you how to practice t’ai chi safely, especially if you have injuries, chronic conditions, or balance or coordination problems. Although t’ai chi is slow and gentle, with virtually no negative side effects, injuries are possible if t’ai chi isn’t done properly. It’s possible you could strain yourself or overdo it when first learning. Or if you have balance problems, you could fall during t’ai chi.  

During tai chi classes, the instructor can give you personal guidance and correct any errors in your style before they become habit. Eventually, you will feel confident enough to do t’ai chi on your own.

Putting t’ai chi into practice

To reap the greatest stress reduction benefits from tai chi, consider practicing it regularly.  Many people find it helpful to practice t’ai chi in the same place and at the same time every day, morning upon rising and night before retiring, to develop a routine. But if your schedule is erratic, do t’ai chi whenever you have a few minutes.

You can even draw on the soothing concepts of t’ai chi without performing the actual movements if you get stuck in stressful situations — a traffic jam or a work conflict, for instance. T’ai chi is taught through principles, such as imagine a string lifting your head toward heaven, or feel as though there is a 1,000 pound weight on your tail, and so on.  These images can be used anytime to recover internal equilbrium and to relax.

I am a certified T’ai Chi Instructor through the T’ai Chi Foundation.  I have been studying and practicing T’ai Chi since 1985 and have taught classes to the public since 1994. 

If you cannot attend classes consider purchasing theself-learning DVD from the T’ai Chi Foundation; you will also find book suggestions for further reading at this link.

Source link:  The Mayo Clinic