Tai Chi is a moving meditation and study of creative and integrative use of energy. Through disciplined practice, learning and growth occurs by experiencing flow and cultivating Chi energy. The regular practice of Tai Chi supports making thoughtful, disciplined, and appropriate responses to external forces and change. This experiential learning class will provide a short overview of several basic movements of Tai Chi. Participants will be able to begin a Tai Chi practice with movements learned in these sessions.
Learning Objectives:
- 1. Sunrise and Sunset warm-up Exercise
- 2. Basic Separation and Integration Exercises
- 3. Lotus Flower meditation
- 4. Some simple Tai Chi terminology
A few key Tai Chi principles that will be covered:
- 1. Rooting/grounding
- 2. Keeping the back straight and upright
- 3. Centering at the waist – all movement and power begins with the Tan Tien
- 4. Separating and integrating Yin and Yang energy
- 5. Focusing on creating “beautiful ladies wrist” – a technique that helps develop Chi energy
This past spring, a review article published in the British Journal of Sports Medicine concluded that Tai Chi helps improve balance and prevent falls.
http://bjsm.bmj.com/content/early/2011/05/02/bjsm.2010.080622.short
Review Abstract
Several systematic reviews (SRs) have assessed the effectiveness of t'ai chi for many conditions including hypertension, osteoarthritis and fall prevention; however, their conclusions have been contradictory. The aim of this overview was to critically evaluate the SRs of t'ai chi for any improvement of medical conditions or clinical symptoms. English, Chinese and Korean electronic databases were searched for relevant articles, and data were extracted according to predefined criteria; 35 SRs met our inclusion criteria. They were related to the following conditions: cancer, older people, Parkinson's disease, musculoskeletal pain, osteoarthritis, rheumatoid arthritis (RA), muscle strength and flexibility, improving aerobic capacity, cardiovascular disease and risk factors, lowering resting blood pressure, osteoporosis or bone mineral density, type 2 diabetes, psychological health, fall prevention and improving balance, and any chronic conditions. In several instances, the conclusions of these articles were contradictory. Relatively clear evidence emerged to suggest that t'ai chi is effective for fall prevention and improving psychological health and was associated with general health benefits for older people. However, t'ai chi seems to be ineffective for the symptomatic treatment of cancer and RA. In conclusion, many SRs of t'ai chi have recently been published; however, the evidence is convincingly positive only for fall prevention and for improvement of psychological health.
Some Tai Chi terminology
Chi: A universal energy that permeates all and everything in nature.
Tan Tien (pronounced Daan Teeyen): The area 2 inches below your naval, which is the source of intrinsic and vital energy and essence in your body.
Wu Chi: “Primordial Unity” the state before separation of opposites of Yin and Yang. This posture is the bow stance with arms crossed in an X in front of your torso.
