Loosely translated as “Supreme Ultimate Boxing,” most people assume that Tai Chi or Tai Chi Chuan is anything but lethal from its gentle movement practices. This famous Chinese internal martial arts discipline stresses deep breathing and relaxation with steady, repeated movements instead of muscle contractions in ‘strong’ martial arts disciplines such as Kung Fu, Karate, and Taekwondo.
But even though it doesn’t appear aggressive, Tai Chi provides effective self-defense techniques and is also used as a ‘healing’ martial art that comes with an abundance of advantages when practiced regularly.
In this post, we’ll cover all you need to know, starting with Tai Chi, its history, benefits, and tips on how you can begin your own practice. Continue reading to find out if it’s right for you!
The History of Tai Chi
Though the exact history is unknown, Tai Chi is usually believed to have been developed in China’s 12th or 13th century. Originally created as a self-defense practice that simultaneously promotes inner peace, it is closely related to Qigong, an ancient Chinese martial art rooted in traditional Chinese medicine.
Fast forward to today, it remains one of the most popular styles of martial arts in China. Usually practiced in groups, parks, and open spaces in the morning, over the last decades, its practice has steadily increased beyond its country of origin – even in western countries such as the U.S.
Types of Tai Chi
There are several types of Tai Chi, all of which are derived from the original Chen family style. However, the 5 main styles are commonly practiced nowadays.
The differences between them are the speed of the movements and the way the body maintains the postures. Each set of carefully choreographed routines consists of movements flowing effortlessly from one to another. Though varied, these five Tai Chi types are similar and interconnected. Hence it is common for Tai Chi practitioners to mix two or more styles.
- Yang Style – The most famous style out of the lot, the Yang style is commonly practiced worldwide. If you happen to stumble across a group of Tai Chi practitioners in your local park, chances are they’re practicing Yang Style movements. It is developed by Yang Luchan, who emphasizes slow, even, gentle, and large gestures.
- Chen Style – The oldest and known to be the ‘parent’ of the five Tai Chi forms. It alternates between quick and slow movements, together with jumping and stomping.
- Wu/Hao Style – Also referred to as The 1st Wu style,’ which results from a mixture of Yang and Chen styles. The movements are performed in smaller frames with slow, smooth movements and a high stance.
- Wu Style – Called the ‘2nd Wu Style,’ it’s the second most popular style practiced today. The defining differences in this style are in the form of his hand, his hands pushing, and his weapons practice.
- Sun Style – This style focuses on smooth, flowing movements that exclude more rigorous physical movements of the other four styles, such as crouching and leaping. Due to its extra gentleness, it is ideally suited for use in physical therapy.
Who Can Do Tai Chi?
Tai chi has a low effect and has minimal pressure on muscles and joints, making it relatively safe for all ages and fitness levels. Since tai chi is a low-impact workout, it might be significantly beneficial if you are an older adult who cannot exercise.
You can also find tai chi appealing because it is affordable and does not require any special equipment. You can do tai chi anywhere, inside or outside. And you can do tai chi on your own or in a group session.
Although tai chi is generally harmless, women who are pregnant or have joint problems, back pain, fractures, extreme osteoporosis, or hernia should consult their health care provider before they begin tai chi. It may be recommended that certain postures be modified or avoided.
Who Can Benefit From Tai Chi?
Anyone can, and everyone is going to get something different—physically, emotionally, and spiritually. You can be at any degree of physical condition to do so, but it’s going to change how you walk up and down the stairs, get out of the chair, walk down the street. Because you can do it by standing up or supporting yourself, even people in wheelchairs or using walkers can do tai chi to have the same whole-body effect.
Why Try Tai Chi?
When properly taught and practiced regularly, tai chi may be a beneficial aspect of an overall health improvement approach.
The Advantages of Tai Chi May Include:
- Decreased stress, anxiety, and depression
- Improved mood;
- Improved aerobic capacity;
- Increase in energy and strength
- Increased stability, balance, and agility;
- Improved strength and definition of the muscle
Even more, research is required to determine the health benefits of tai chi. Some evidence indicates that tai chi can also help:
- Boost sleep quality
- Improve the immune system;
- Support to lower blood pressure
- Helps joint pain
- Improve signs of congestive heart failure
- Enhance overall well-being
- Minimize the risk of falls in older adults;
How to Get Started
Ready to get started? Even when Tai Chi is one of the safest forms of martial arts and physical exercise, it is best to consult your doctor before beginning your practice. It may not be suitable for those who have musculoskeletal limitations or take medications that tend to make you lightheaded.
Once You Have Your Doctor’s Permission, You Can Start Using the Following Methods.
- Books or DVDs – If you want to practice in the comfort of your own house, there are several useful tutorial books on Tai Chi. However, it could be difficult to replicate the Tai Chi movements by mere illustrations or still images. So, we highly recommend that you check out Tai Chi DVDs instead, such as “Discover Tai Chi for Balance and Mobility” by Scott Cole, a Tai Chi specialist who has had nearly two decades of training.
- Apps – Do you want to have access to Tai Chi directions at all times? Maybe the Tai Chi app is what you’re looking for. Install a Tai Chi app like “Yang Tai Chi for Beginners” on your cell phone or tablet. It’s going to help you train anytime and anywhere!
- Take a class – There’s really a no better way to learn Tai Chi than to join a class, as it lets you see movements in motion, ask questions, get input, and meet like-minded people! Although Tai Chi can certainly be done solo, it is better practiced under professional guidance and in groups to minimize the chance of injury.
The Bottom Line
Practicing tai chi will improve your physical and mental health. This safe and gentle type of exercise is ideal for all ages and fitness levels. Also, it is easily adaptable to some physical limitations and conditions of health.
