Contents
In line with its mission, the Editorial Board of MedTvoiLokony makes every effort to provide reliable medical content supported by the latest scientific knowledge. The additional flag “Checked Content” indicates that the article has been reviewed by or written directly by a physician. This two-step verification: a medical journalist and a doctor allows us to provide the highest quality content in line with current medical knowledge.
Our commitment in this area has been appreciated, among others, by by the Association of Journalists for Health, which awarded the Editorial Board of MedTvoiLokony with the honorary title of the Great Educator.
Tai chi is a specific martial art originating in China with a centuries-old tradition. Due to its majestic, dignified and rather slow motion sequences, tai chi exercises are sometimes referred to as “soft boxing” or “moving meditation”. What should you know about tai chi? What are tai chi exercises and how can they support our health?
Tai chi – philozophy
Tai chi is a traditional Chinese martial art, counted among the so-called internal systems – based on the energy flowing from the inside. The commonly used name tai chi is actually an abbreviation of the longer term tai chi chuan, also written as taijiquan. It is derived from two words:
- taiji – literally translated as the great last resort: it is a concept in Chinese Taoist philosophy in which two mutually complementary elements yin and yang emerged from the original unity of the uncle;
- quan – is a word for fist and is also often used to mean “fighting style”.
Literally, then, the name tai chi chuan could be translated as “the fist of the great last resort”. Less poetically speaking, however, it is more simply a martial art in line with the idea of taiji.
The very name of tai chi chuan is relatively new – it was not used until the nineteenth century. Previously, the same martial arts system was referred to in various ways, for example as calling quan, meaning “soft boxing”, zhan quan – “tactile boxing” (or ” long fist “) or shisan shi -” thirteen techniques “.
Both the theory and practice of tai chi developed in harmony with and in harmony with various systems of Chinese philosophy, including, in particular, Taoism and Confucianism. In tai chi, the assumption is that a hard and confrontational response to a violent attack will certainly harm both sides, at least to some extent. Such harm or trauma is, according to tai chi philosophy, a natural consequence of responding to violence with violence.
To avoid this, tai chi teaches a different attitude – one should not resist or fight directly against the incoming external force. It is better to accept it with gentleness and follow its movements in physical contact until the external force is exhausted or weakened enough to be safely redirected by combining yang with yin. This combination of yin and yang in combat is the main goal of tai chi.
Another principle was strongly emphasized in traditional tai chi schools. A tai chi warrior should always show vude – that is, heroism and virtue – to protect the defenseless and show mercy to his opponents.
Traditional training tai chi consists of five basic elements:
- taolu – individual forms and arrangements associated with the use of fists or weapons;
- neigong and qigong – breathing, movement and awareness exercises, as well as meditation;
- tui shou – counterattacks practiced in pairs;
- san shou – techniki samooobrony.
Also read: Inhale and exhale, or what are breathing exercises
Tai chi – historia
According to the traditions of most tai chi schools, the beginnings of this system of exercises are believed to be in the XNUMXth century. The forefather of this Chinese martial art was said to be Zhan Sanfeng, a Taoist monk who allegedly formulated the principles of tai chi theory and practice at the time. However, there are no written sources that would confirm this theory. Recent studies indicate that the first links between the tai chi system and Zhan Sanfeng appeared in literature only in the XNUMXth century and should be treated as a political metaphor rather than as a historical fact.
So did tai chi actually exist in the XNUMXth century? We do not know this – researchers have not been able to find convincing, irrefutable evidence of the presence of this art in Chinese culture in such a distant past. We know, however, that tai chi certainly existed at the beginning of the XNUMXth century, when Chen Wangting, the creator of the oldest and one of the most popular styles of tai chi – Chen, lived and worked.
Tai chi – style
There is 5 basic styles of tai chiwhose names are derived from the names of their creators – in the order of their formation:
- style Chen – created by Chen Wangting (1580-1660). It is characterized by the support of all movements on the basis of a spiral movement throughout the body – chansi, which literally means “winding the thread of the fibers”. It is distinguished by a calmer, fluid and static version of yilu and a version of the erlu, full of jumps and dynamic actions;
- Yang style – created by Yang Luchan (1799-1872). Today it is the most popular tai chi style – exercised slowly and majestically, distinguished by elongated positions and voluminous movements;
- styl Wu Hao – created by Wu Yuxiang (1812-1880). Its most popular version has retained a lot of dynamic elements, jumps, jumps and vigorous movements. Positions are higher than Chen and Yang style.
- style Wu – created by Wu Quanyou (1834-1902) and his son Wu Jianquan (1870-1942). Usually exercised slowly, with a large forward lean of the body.
- Sun style – created by Sun Lutang (1861-1932). Sometimes referred to as the “Living Step Style”: Unlike the other styles, many of the actions are performed in parallel with the steps, rather than after taking a position.
The basis for all later styles was the Chen style, specifically his calmer version of yilu. Interestingly, the entire tai chi system until the nineteenth century was called Chenjiaquan, or “the fist of the Chen family”. The subsequent styles were based on the foundations created by the Chen School, modifying them and adding their own figures and rules to them.
Today, a few centuries later, the differences between the styles are quite pronounced – with an emphasis on different elements – but the main tenets of tai chi remain similar within each school. It is also worth knowing that on the basis of the 5 main currents of tai chi, many other smaller schools, styles and hybrid systems have arisen from one core of the Chen school, but differ significantly from it.
At the beginning of their adventure with tai chi, adepts of this art learn the so-called forms. It is a system of precisely defined movements performed in various sequences. Teachers sometimes start with simplified, short layouts, and sometimes go straight to full traditional forms. In the beginning, you practice slowly, without making quick movements – the point is to fully understand the sequence and its practical application.
Once the form movements are mastered, the tai chi exercises take to a higher level of sophistication. More important than the outer form – wai xing – becomes the inner feeling, called neigan. It influences the yi – or intention – which, together with the center of the body, the dantian, guides all movements. In this way, the training becomes very harmonious, calm and stabilized. A balance is achieved between awareness and movement, internal and external.
It is possible to train tai chi with weapons as well – usually a saber, sword, spear or long stick. Nowadays, however, most tai chi practitioners are focused on its relaxing and health-promoting values rather than on fighting: so the props and dynamic elements of training are usually abandoned.
Tai chi today
In the last few decades, tai chi has gained enormous popularity all over the world, however, far away from its roots. Today, tai chi exercises are no longer considered in the martial arts category – their perception is part of 3 parallel trends:
- sports trend. Within it, tai chi has become one of the varieties of the Chinese sports discipline known as wushu. From this perspective, tai chi is trained like any other sport, and during the competition technical, gymnastic and artistic criteria are assessed (sometimes also other additional criteria related to the tai chi chuan tradition).
- health trend. Until recently, practiced mainly in the People’s Republic of China, the health trend focused on the health-promoting properties of tai chi exercises and their use in the therapy and prevention of various diseases.
- spiritual stream. Tai chi treated as a path of spiritual development was very popular, especially among American hippies in the 60s and 70s. Experts note, however, that tai chi understood and practiced in this way flattens and distorts the actual philosophy of the Far East, presenting its false image .
Also check: Yoga for beginners – positions, asanas, yoga benefits
Tai chi – how to practice?
Tai chi exercises are a type of movement that is suitable for everyone. The use of this technique does not require muscle tension, so it can be performed by everyone, regardless of age and health condition. Among the prerequisites, however, tai chi masters indicate patience, perseverance and … humility. Contrary to appearances, because static and slow tai chi takes a lot of practice and it turns out – especially in the beginning – more difficult than it might seem.
Characteristic of tai chi training is stretching your entire body in all directions while depositing weight to stabilize your posture. During exercise, the muscles that are alternately loaded and stretched continue to work in twisting and spiral movements. Due to stretching of the body structure, intra-articular spaces expand.
The stretching that occurs when adopting postures and movements in tai chi differs from that of other forms stretchingu or jogi. In tai chi it neither closes nor straightens the joints. Work is carried out in the middle ranges, thanks to which there is an immediate reaction in any direction and the joints are not exposed to damage. The flexors and extensors work to their full extent to stabilize movement and position.
Tai chi – how does it work and what can it help?
Due to its therapeutic properties, today tai chi is practiced not so much as a form of movement that allows to increase self-defense abilities, but rather as exercises to increase physical fitness and immunity, as well as to help stabilize the balance of the mind.
For many people, tai chi is a kind of self-psychoanalysis. Thanks to such exercises, among other things, the ability to concentrate improves and the self-awareness of one’s own body and soul increases. However, tai chi exercises have a much wider range of health properties.
It is believed that tai chi exercises can help people with multiple sclerosis. Due to the fact that you perform gentle movements and the need to concentrate on breathing, tai chi can improve your concentration and relieve certain symptoms of the disease, such as spasticity (excessive muscle tension) and muscle pain.
The beneficial effect of trainingutai chi can also be observed in people suffering from type 2 diabetes. In diabetics who performed tai chiregularly, a reduction in blood glucose levels can be noticed. Moreover, tai chi can support blood circulation and a proper breathing rhythm. It also supports regulation pressure and stimulation of lymph circulation.
Regular tai chi training can help strengthen bones and is especially recommended for prophylaxis osteoporosis postmenopausal. It can be an excellent form of rehabilitation for people suffering from joint injuries or degenerative diseases, especially in osteoarthritis of the knee, i.e. inflammation of the knee joint. Tai chi also strengthens muscles, corrects posture and has a positive effect on the sense of balance.
Tai chi can also improve the general condition of people struggling with depression. Tai chi training usually puts you in a good mood and improves your well-being, and it also lowers the level of stress hormones. What’s more, regular tai chi exercises stimulate the immune system and help in the treatment of sleep disorders – they prolong sleep and improve its quality.
It is also often said that tai chi allows you to stay young for longer – both in body and mind. Tai chi exercises are good memory and concentration training due to the need to master the sequence of many different movements. Experienced masters of the art of tai chi also claim that it develops empathy, strengthening social bonds.
Read also: Tai chi helps fight depression in elderly people
Content from the site medTvoiLokony they are intended to improve, not replace, the contact between the Website User and his doctor. The website is intended for informational and educational purposes only. Before following the specialist knowledge, in particular medical advice, contained on our Website, you must consult a doctor. The Administrator does not bear any consequences resulting from the use of information contained on the Website.