Tai Chi is a form of Chinese martial arts that is widely practiced around the world. In the modern use of the term, Tai Chi is referred to as a specific type of meditative movement that is used for health and wellness and is often compared to yoga.
While yoga focuses on holding postures for extended periods of time and achieving a peaceful state of mind, Tai Chi is more rhythmic in its movement, a sort of slow and fluid dance-like exercise that and aims to calm the mind and remove stress.
Mind Body Exercise
Tai Chi is a form of mind body exercise that uses a combination of techniques that promotes an introspective and meditative approach to physical and mental fitness. Like all forms of mind body exercise, Tai Chi uses a combination of breathing patterns along with a mindful focus and pre-choreographed movements with specific intended outcomes.
The strong mental focus and awareness integrated into Tai Chi supports both mental and physical health, something not typically found with other forms of exercise, like running, cycling, or weight lifting, which are not inherently meditative.
“Tai Chi” translates to “grand ultimate” and falls into the Wudang category of Chinese martial arts, which applies the arts with internal power. The other category of Chinese martial arts is Shaolin Kung Fu (often referred to as “Kung Fu”), which focuses on external development, namely, muscle building and cardiovascular fitness.
The practice of Tai Chi promotes both mental and physical health, and being a low impact workout appeals to all ages and fitness levels.
T’ai Chi Ch’uan
“T’ai Chi Ch’uan” (also known as Tai Chi Chuan) is the original form of Tai Chi, as first developed and practiced by the Chinese. It translates to “grand ultimate boxing” or “boundless fist.” Tai Chi Chuan is based in Confucian and Taoist philosophy, fusing Ying and Yang together.
Ying represents female, internal, stillness, water, and moon, while Yang represents male, external, movement, fire, and sun.
Tai Chi Chuan, as originally developed, intends to blend Ying and Yang through meditative movement for internal awareness.
Tai Chi studios around the world may slightly differ in practice, focusing more on mental power or martial arts or blending the two as originally designed. To ensure that your Tai Chi goals are obtained, research the studio that you are interested in to learn about its teachings and practices before you start.
The Practice of Tai Chi
The traditional practice of Tai Chi Chuan incorporates five elements:
Taolu
Neigong
Qigong
Tuishou
Sanshou
Taolu combines a number of predetermined movements into a set of continuous movements. This is an important aspect of martial arts, preparing you for combat.
Neigong is a set of Chinese meditation, breathing and spiritual disciplines, often associated with Daoism. It develops internal, “soft style” skills. Qigong refers to one’s “life energy” and seeks to balance and cultivate energy by aligning body, mind, and breath.
Tuishou, often called “pushing hands,” involves training routines between two people. It teaches you to yield to and redirect force rather than resisting force with force.
Lastly, sanshou is a full-contact self-defense practice combining kickboxing with wrestling and takedowns. You won’t necessarily learn these five elements during contemporary Tai Chi lessons, but you’ll likely learn a more simplified version that combines meditation, breathing techniques and martial arts to create a slow, fluid form of Tai Chi intended for health and wellness.
Tai Chi By the Numbers
The popularity of Tai Chi grew rapidly in the 20th century, when practitioners heavily promoted the health benefits of the art. Medical studies supported it as an alternative exercise with numerous mental and physical health benefits, helping the practice to spread.
The National Center for Complementary and Alternative Medicine states that 2.3 million to 3 million people practice Tai Chi in the United States alone. Worldwide the number is around 250 million. In China, you will typically see people practicing Tai Chi in parks on a regular basis.
Tai Chi is also one of the most popular forms of martial arts, along with Karate and Tae Kwon Do.