Tai Chi Chuan (Taijiquan) is an ancient Chinese "internal" or soft martial art, often practiced for the benefits it guarantees to health and spirit; it is not competitive and it is light; generally follows a slow pace. Contrary to the all-Western concept of "if you don't suffer, you get nothing", one hour of Tai Chi actually burns more calories than surfing and almost as much as you would while skiing; it is therefore a real training. But that's just one of the many benefits! By increasing body strength, flexibility and awareness, as well as mental focus, Tai Chi can also improve your health.
Steps
Part 1 of 4: Technique
Step 1. Warm up with proper breathing and centering
As with any martial art, it's not just about how quickly and how hard you can hit a tablet or win against an opponent. It's about having a firm hold on your mind. To clear your own, focus on your chi and increase your potential, you will need to start with proper breathing which, in turn, will allow you to center yourself.
- Place your feet shoulder-width apart, not over.
- Place your hand on the lower abdomen, about 5cm below the navel. Push lightly.
- Slowly inhale and exhale through the nose by exercising this area of the abdomen. If you don't feel any movement in this area, push a little harder with your hand.
Step 2. Focus on all parts of your body individually
After doing the abdominal breathing, start relaxing each part of your body one at a time. Start with the feet and finish with the scalp. If you feel like it, also work with the smallest parts, such as nails. You will find that you are in tension without realizing it.
If you start to wobble, that's actually a good sign! It means that you are relaxing and that your body is not in tension to balance itself. If this happens, you can readjust your feet slightly or shift your focus on your balance until you find yourself stable again
Step 3. Rooted
One of the concepts of Tai Chi is grounding. It's pretty self-explanatory: imagine you have roots sticking out from under your feet. Be part of the ground, never lose your balance, focus or center. Your limbs sway like branches in the wind, without hesitation out of fear or apprehension. Here: so you are well rooted.
This does not mean that you or your legs are stiff, quite the opposite. Try to imagine that you have roots under you, as part of you, that allow you some freedom of movement so that you cannot fall, cannot slip and can always be a part of the natural world
Step 4. Think about your structure
In Tai Chi, your positions can take many forms. Generally each style favors a specific one. Here is a summary of the basic ones:
- Small structure. This style (usually for the Wu or Hao versions) is usually very restrained. The movements are more limited and there is less extension in general. One focuses on the internal energy to form the correct transitions and movements.
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Great structure. This style (Chen and Yang) involves high and low stances, more drastic postures and swinging arms. Emphasize correct body positioning and alignment in order to develop energy.
There is also an intermediate style between the previous two. If you have any questions, ask your teacher
Step 5. Experiment with different styles
Since each type of Tai Chi is good for you, it is more important to do any one than to worry about which style is best for you. But once you are immersed in this world, you may want to experiment. Here is a brief summary:
- The Chen style mixes the rhythms, going from very slow to explosive. It can be difficult for beginners.
- Yang style is the most popular. It has a constant rhythm and, as we said before, uses very large movements. It probably matches what you think of Tai Chi.
- In the Wu style, the movements are almost microscopic. This makes it easy to do, but difficult to master - there is a lot of focus on powerful energy flows and inner movements placed under pressure. The movements are very slow and thoughtful.
- The Hao style is not very popular. You will probably not be able to find a teacher to practice it.
Part 2 of 4: Practice
Step 1. Learn the moves by understanding their philosophy and its creators
To understand the nature of Tai Chi Chuan (which means "fist of the supreme movement"), we must contextualize it in its culture of origin. This means that we must look closely at Chinese culture and, in particular, the spiritual tradition of Taoism, in which Tai Chi Chuan has its roots and its nourishment.
- The art of Tai Chi is said to improve the flow of Chi (Qi), the traditional Chinese concept of physically intangible energy or life force. During some scientific studies, Tai Chi has been proven to improve medical conditions, including muscle aches, headaches, fibromyalgia, cardiovascular problems, arthritis, multiple sclerosis, Parkinson's, l 'Alzheimer's, diabetes and ADHD. While its low-impact exercise is particularly useful for older people, Tai Chi is suitable for everyone and is deceptively simple - at first glance.
- Now, what you need to know about Taoism and those who call themselves Taoists is that this philosophy of thought is intrinsically linked to nature. Not only that outside of us, but also that of our interiority. In fact, one of the key principles of Taoism comes from the Tao Teh Ching, written by the sage Lao Tzu. This principle is called Tzu Jan or Ziran in pinyin and indicates being oneself or embodying one's nature. So, in addition to the benefits that the body derives from it and the alleviation of stress, Tai Chi Chuan is also a means to rediscover one's own deepest interiority.
Step 2. It's more than just a move
It is not a question of simply extending your arms in front of you… Not at all. For each moment there is a particular purpose, flow and, for some, an application in combat. While you are practicing, think about these things. What does this move symbolize? How can such a simple move evoke such energy?
Step 3. Try the whip move
Here we describe just a few of the many, but a move that is seen quite often is that of the single whip. It is the figure where every point of the arms and upper torso is part of a whip - these body parts could explode with force at any moment, becoming the end of the whip. It doesn't seem that easy said that!
For this move, one hand generally remains in the "beak" position. As you can intuitively understand, it looks like some kind of bird's beak. The four fingers should lightly touch the thumb and the palm of the hand should be facing down. As for the arms, each style of Tai Chi is slightly different, but they are generally held at shoulder height and unfold like loose wings
Step 4. Perform the white crane move
For this move, the weight should be concentrated on one leg, but both feet should always be on the ground. You will move back and forth as if to test your balance. The arms should move in opposite ways: one should be moving fast and in different planes, while the other should be slow and cautious, never limp and weak.
The name of this move has a sweet sound, but it's actually combat. Think about it: your weight and arm position change all the time. And when all of your weight is on one leg, the other is free to kick. Everything has a meaning
Step 5. Practice the "pouring"
It's something you can even queue up in the mail! Simply stand with your feet on the floor, parallel, shoulder-width apart. Then you shift your weight onto one leg and hold it; after a few inhalers and exhalations, slowly transfer your center of gravity to the other leg and stay still. Repeat for a few minutes, clearing your mind and becoming aware of your balance.
Step 6. Make circles with your arms
With your elbows out in front of you and your wrists relaxed, start making circles with your arm. At first do it with your fingers only, then move on to the wrists, forearms and finally to the whole shoulder. Try to constantly maintain perfect balance.
Make circles with your feet too! Sit down and work from the fingers to the thighs, bending the knees when necessary. Make sure you go both clockwise and counterclockwise
Step 7. Master the "snake crawling down" move
Once again it must be specified that this move is slightly different for each style of Tai Chi, even if the general sense is common: to go from a standing position to a deep lunge (hamstring) in the most gentle way possible.
After this movement, test your balance with your arms. Move them on different planes and at different speeds. Can you hold this position?
Step 8. Switch from short to long form
As with most beginners, you'll probably stick to the first one. There are 13 to 40 moves and it generally lasts 5-20 minutes. After that, you will probably want to do more, and at that point you will try the long type! This is 80 or more moves that take even more than an hour. You will benefit from it in terms of stress!
Part 3 of 4: Lessons
Step 1. Choose a Tai Chi style that suits your needs and interests
There are hundreds of them, but each has its own goal when it comes to health or martial arts. You will have to make a decision as to what you want to achieve from the Tai Chi experience. The six most popular styles, which come from as many families, are the Chen, Yang, Wu, Sun, Wu-Hao and Fa styles. The Yang style is the most popular for health reasons, while the Chen style is best known as the art of self defence. Whatever style it is, practice and remember that they all share the same basic philosophy.
- There are over 100 Tai Chi movements and positions to learn, often named after animals or related to nature.
- The common substrate among all forms of Tai Chi is the concentration on the breath coordinated with the rhythmic movement, and the final goal of achieving inner calm by focusing on the present.
Step 2. Assess your eligibility
Anyone can do Tai Chi, as long as they choose the lightest ways to practice it. The reason is that Tai Chi emphasizes technique and not strength, giving everyone the opportunity to master the art regardless of strength or age. The workout is low impact and is therefore ideal for most people. If in doubt, talk to your doctor.
People who have joint, spine or heart problems or fractures and pregnant women should discuss it with their doctor
Step 3. Find an experienced and suitable instructor for you
There are no degrees or skills to teach Tai Chi, and the key factor is the compatibility of your learning with the teaching style. While there are helpful study guides, it is simply impossible to learn from a book or video. A DVD cannot correct your form, and everyone needs guidance as a beginner. Furthermore, the social support guaranteed by the attendance of the lessons is priceless. Places to find a Tai Chi instructor include local and city hall-run clubs and gyms, especially those that specialize in teaching martial arts. Online you will find numerous resources for your research. Factors for choosing an instructor include:
- There is no universal (or widely used) accreditation system for Tai Chi instructors. This makes it difficult for a beginner to judge the accuracy or suitability of a certain Tai Chi master. A teacher without the ability to answer questions and give students personalized directions is not acceptable, so you may want to trust your instincts and keep searching until you get the spark with the right one.
- If you have just started practicing Tai Chi, it is absolutely acceptable to learn from an advanced level student.
- An important factor to consider is your physical ailments, which will require special attention. If they include diseases such as arthritis or multiple sclerosis, it is essential to opt for an instructor who has experience in making changes for people who suffer from the same condition as you.
- Choosing an instructor who teaches in a gym an hour away from your home is the easiest way to relegate Tai Chi to the New Year's Resolution Corner, year after year. Make sure you find classes somewhere close and easily accessible.
- Pay for a course you can afford. Going to a fancy gym and wearing a certain uniform doesn't make much sense if you don't learn anything. The more traditional lessons are held outdoors and are informal when compared, for example, to those of the taekwondo school.
Step 4. Choose an instruction style
Whether your Tai Chi teacher is a busy suburban housewife or an elderly white-bearded Chinese man, opt for a learning style that suits you. As experienced as the instructor is, if you cannot understand it you will not gain anything from the experience and it will be difficult to practice. Make sure you select a master who has the same goals as you (in terms of health, self-defense, etc.). To understand what you're getting into, attend a class before signing up. Teachers who refuse to give a trial lesson are hiding something. All the arrogant instructors who insist on being called "grandmaster" or some other similarly exaggerated title are not worth the trouble. A true Tai Chi master will tell you that he is still learning to master the art, even after so many years.
Keep in mind that Tai Chi distances itself from competition. You don't go to class to fight the teacher or your classmates. Go to class to honor and extend the teacher's work and to learn
Part 4 of 4: Becoming an Expert
Step 1. Practice
Reading Tai Chi magazines is fun, but the primary way to improve your skills is through practice. According to anecdotes about a Tai Chi master, the renowned Chen Fake, he practiced the forms more than 30 times a day. While you certainly don't have to go this far, training once a day is essential. Practicing twice a week is the bare minimum to learn more effectively and feel a tangible benefit. When you train, focus on what you remember. Don't blame yourself if you have a memory lapse, improve what you can work on. While remembering only one position, getting up and holding it will do you good.
- Develop a routine that is easy to remember and allows you to make a pleasant association between practicing Tai Chi and how you feel about your day in general.
- What you get from practicing Tai Chi is largely determined by how and how much you practice. To get the most out of your training, you need to be consistent. Make time for yourself every day (15 minutes will suffice). Then, every day, take your time to heal your body and clear your mind through practice. The reward will be worth all the effort.
- You can train indoors or outdoors, with friends or alone. Find the one that suits you best and Tai Chi will become a real pleasure.
Step 2. Make a commitment to practice for a minimum of 12 weeks
You need at least three months of training before you notice any benefits. At this point, what you have gained will be evident and will now represent a part of you, but don't give up. Give yourself at least this minimum period to see improvements. And, once you reach this stage, continue to reap even greater and more lasting benefits, along with an incredible increase in your abilities.
Step 3. Remove distractions from the practice area
During the Tai Chi session, you will need to put aside everything that distracts you and concentrate. Deep breathing and relaxation will help you.
- Take it easy. Keeping the body tense is the best way to ensure that you don't get any benefit from Tai Chi. However, relaxing doesn't mean you have to sprawl on the floor. Maintain the correct positions without excess tension. Classical Tai Chi literature describes how to hold the posture as if "a thread placed on your head made you stretch upward".
- Breathe. The secrets of Tai Chi's health benefits depend, in part, on deep abdominal breathing. Most styles teach breathing through the diaphragm: inhale by expanding the abdominal area (not the chest) and exhale by contracting the abdominal muscles. The inhalation occurs only through the nose, while the exhalation through the mouth, with the tongue that should touch the roof of the mouth, stimulating the function of salivation.
- Live the moment. Develop Tai Chi mental discipline to live in the moment, instead of focusing on anxiety.
Step 4. Practice in stressful situations
Once you get better at Tai Chi, make it a part of your daily life to reduce stress. Practice the concepts of Tai Chi in situations of greater tension, such as traffic and high-intensity business meetings, to relieve stress and to restore inner calm and balance.
As a form of meditation, Tai Chi can help you understand yourself better and therefore have a more efficient relationship with others. So when a stressful situation arises, learning Tai Chi will help you be assertive and respectful of others, as well as live in the present and deal with the situations in front of you with extreme calm. Tai Chi gives the opportunity to blend the opposing forces of yin and yang, one's inner self and the world, with the aim of achieving a natural balance for physical and spiritual well-being. This balance is represented by the Tai Chi symbol
Step 5. Expand your repertoire
Exploring the various forms and styles after reaching a basic level of mastery is always very helpful in improving your general knowledge of Tai Chi. The iconic practice of Tai Chi involves forms with the hands and slow movements performed in groups or alone. But Tai Chi includes a wide range of forms that can restore your health and self-defense skills. Most instructors proceed to such forms only after acquiring demonstrable proficiency in the basic forms of the hand style.
- Learn about weapon shapes. Almost all styles of Tai Chi, including those that ignore martial intent, have forms practiced with weapons. They can range from simple sticks to swords, passing through the esoteric Chinese weapons.
- Try a faster form. Ironically, and in opposition to the general public view of Tai Chi, most of the traditional family styles (including Yang, Chen, Fa and Wu) have a "quick form". It is often used to express the martial power honed and preserved by the practice of the slow form. It is sometimes called "pao chui" ("cannon fist") in the Chen style.
- Find out about the partner's work. If the practice of the forms represents the individualized workout of Tai Chi, the tui shou ("push the hands") is the couple exercise. While it may ultimately lead to free training, tui shou is practically an exercise designed to develop the sensitivity and acquisition of Tai Chi skills in a cooperative way. In principle, the learning of tui shou is built regularly; it moves from the patterns of fixed positions with one hand and ends with a pattern of movement with both hands, sometimes varying the height and speed.
Step 6. Read many books on Tai Chi and do it thoroughly
Lessons help you learn, but the meaning, philosophical core, and history of Tai Chi require some commitment and are best dealt with by reading and learning at your own pace. This is an important part of studying Tai Chi, because it gives you the opportunity to gain a deeper understanding of how martial art benefits you mentally and physically and makes it possible to discover new ideas about enriching your training experience. Other people who are learning martial art can pass on other information to you and you may want to apply some of their ideas to see if they are right for you.
- Don't be afraid to ask the instructor questions about the solitary learning part, such as what to read and questions about what you have read. Thus, you will further expand your understanding.
- Read the "Tao Te Ching" and "I Ching" to find out more, and also look for books that offer interpretations on this subject. These books deal with the concept of "who" and how to control it in order to feel better overall.
Advice
- Think of moving your body as if it were a single unit, not a set of sections. To push your hands forward, push with your legs and move your entire torso forward instead of just moving your arms. Traditionally, this is described as the movement that occurs from your "dan tien", the center of the body, located just below the navel. Moving your whole body in an integrated way is the source of your "inner power" (in jin) in applying Tai Chi to self defense.
- Move slowly and at an even pace. Remember that you are not only exercising your body, you are also training your energy, which is contained in your body.
Warnings
- Tai Chi is a martial art and, originally, its ultimate goal was combat. Don't think it's just "Chinese exercise", otherwise you may offend traditional practitioners. As if this were not enough, this is often considered a symptom of ignorance.
- Keep your knees from going over the tip of your toes or collapsing inward. This is a very common beginner mistake when trying to relax and stay "grounded" on the floor, but doing so can cause serious knee injuries.
