Joanna Hall Saturday December 23, 2006 The Guardian
What the expert says ...
Dr John Kells is the founder and president of the British Tai Chi Ch'üan Association. He has been practising tai chi since 1968, and trained from the Yang family lineage.
Commit to practising There are only two things that are important to tai chi: the first is to start, the second is to continue.
Find a good teacher The beginning stages of tai chi are very difficult and physically challenging because the correct posture has to be achieved to bring the mind and body into a harmonious state. This is why correct teaching is important.
Watch your posture When performing the positions, the lower vertebrae must be kept completely erect, which means the upper back appears to lean back slightly. In tai chi, you are constantly transferring your weight - which should appear as an effortless movement. The knees should be bent with your weight sinking down to the ground.
Don't assume it will be easy You must expect to feel pain and suffering with tai chi but it is worth remembering what the Chinese say - the more sweat and blood you spill in practice, the less you will in real life.
Release your fears The main difficulty to overcome is the self. In tai chi we talk about forgetting self to become one with nature, and the partner work is a way of forgetting self and letting go of your fear. Fear for the martial artist can bring unfortunate results in their self defence; for the ordinary person it can bring tension and ill health.
Remember what you could achieve If you approach tai chi with an open mind and heart, and are fortunate enough to have a good teacher, it can change your life.
Getting started
Understand the variations Tai chi is an ancient Chinese exercise form that combines relaxed, slow movement with a calm, alert mental state. Masters of tai chi often describe the practice as movement 'rooted in the feet, propelled by the legs, guided by the torso and expressed in the fingers'.
Variations of T'ai Chi Ch'üan's basic training forms are well known as the slow-motion routines that groups of people practise every morning in parks across China and other parts of the world. Traditional training is intended to teach awareness of one's own balance as well as an ability to moderate extremes of behaviour and how this applies to effective self-defence principles.
The training involves two features: the solo form (ch'üan or quán), a slow sequence of movements which emphasise a straight spine, relaxed breathing and a natural range of motion; and the pushing hands (t'ui shou), which is practised with a partner in order to learn leverage, timing, coordination and positioning.
Find a teacher There are several different types of tai chi, although most agree they are all based on the system originally taught by the Chen family to the Yang family from 1820. It is very important to be taught by practitioners of an authentic lineage from the Chen or Yang family. The Tai Chi Union For Great Britain (taichiunion.com) lists more than 500 instructors nationwide and has a useful Meet The Teacher section. There is also a very comprehensive list on taichifinder.co.uk. Tai chi practitioners will always encourage you to meet the teacher first, as connecting with him or her is considered to be an integral part of understanding and studying tai chi.
Classes traditionally run for one month, but more and more are being offered as 10-week courses. Tai chi weekends or daily classes are also considered to be particularly beneficial to the beginner as they help to provide a conducive environment where the individual may be less distracted by day to day life. The average class lasts one to two hours. Daily home practice is strongly encouraged to bring the student closer to the basic Taoist principles which underpin the tai chi movement.
Read all about it There is a wide range of books and DVDs on tai chi. A book list can be found at thetaichicentre.co.uk/reading. A good place to start is T'ai Chi: The 'Supreme Ultimate' Exercise For Health, Sport And Self Defence, by Professor Cheng Man-Ch'ing and Robert W Smith (Tuttle Publishing), considered to be one of the best introductions, with wonderful photographs depicting not just the poses but also the personality and essence of this quiet form of martial art.
The Tai Chi Union For Great Britain produces its own twice-yearly magazine, Tai Chi Chuan, while T'ai Chi magazine (published in the USA) provides an exchange of information and ideas, as well as news of activities in the T'ai Chi Ch'üan community. International orders are available through subscription from Wayfarer publishing or tai-chi.com.
The gear
Clothing should be unrestricted around the stomach and not tight across the chest. Any clothing in which you can move freely is suitable, such as tracksuit bottoms and T-shirts. For footwear, thin-soled Chinese slippers or tai chi shoes are preferable, although any ordinary shoe will do (heavy sports trainers are discouraged).
Tai chi uniforms are available from naturalliving.co.uk, or pick up any martial arts magazine for details of stockists. The uniforms cost £20 on average, but if you go to China expect to pick up the same for £1!
On the downside
Calluses Don't be tempted to go barefoot - the importance of bearing down through your legs can cause sores and calluses on the feet.
Don't be fooled If you enjoy straining and exertion in your exercise then tai chi is not for you. Strength and endurance in tai chi is achieved through using minimal effort so your body feels relaxed and heavy.
Taking criticism Be prepared for feedback. Tai chi masters consider one role of the teacher is to make sure the student fully understands themselves. Taking on board their corrections can be a challenge.
Benefits
Increases happiness
It just makes you feel good. A three-week study in New Zealand showed decreases in sadness, confusion, anger, tension and fear, and increases in energy and happiness in traumatic brain injury patients who practised tai chi
Improves balance
In a 15-week study of people aged over 70, reported in the Journal of the American Geriatrics Society, tai chi was found to increase participants' physical confidence and reduce falls by 47.5%
Lowers blood pressure
One study in the Postgraduate Medical Journal found attending a tai chi class twice weekly for three weeks, and then once a week for a further five weeks, offered participants a significant decrease in both diastolic and systolic blood pressure
Eases symptoms of diabetes
A pilot study from the University of Queensland showed tai chi exercises produced a host of benefits in diabetes sufferers, including improvements in blood sugar levels, better sleeping patterns, reported weight loss and increased energy levels after just three months
Supports the joints
Knee pain can be a barrier to exercise, however, a 12-week study from Daejeon University, Korea reported tai chi, performed for 50 minutes a week, provided a significant decrease in pain and fatigue in rheumatoid arthritis sufferers.
1 comment
All you need to know about: tai chi
Joanna Hall
Saturday December 23, 2006
The Guardian
What the expert says ...
Dr John Kells is the founder and president of the British Tai Chi Ch'üan Association. He has been practising tai chi since 1968, and trained from the Yang family lineage.
Commit to practising
There are only two things that are important to tai chi: the first is to start, the second is to continue.
Find a good teacher
The beginning stages of tai chi are very difficult and physically challenging because the correct posture has to be achieved to bring the mind and body into a harmonious state. This is why correct teaching is important.
Watch your posture
When performing the positions, the lower vertebrae must be kept completely erect, which means the upper back appears to lean back slightly. In tai chi, you are constantly transferring your weight - which should appear as an effortless movement. The knees should be bent with your weight sinking down to the ground.
Don't assume it will be easy
You must expect to feel pain and suffering with tai chi but it is worth remembering what the Chinese say - the more sweat and blood you spill in practice, the less you will in real life.
Release your fears
The main difficulty to overcome is the self. In tai chi we talk about forgetting self to become one with nature, and the partner work is a way of forgetting self and letting go of your fear. Fear for the martial artist can bring unfortunate results in their self defence; for the ordinary person it can bring tension and ill health.
Remember what you could achieve
If you approach tai chi with an open mind and heart, and are fortunate enough to have a good teacher, it can change your life.
Getting started
Understand the variations Tai chi is an ancient Chinese exercise form that combines relaxed, slow movement with a calm, alert mental state. Masters of tai chi often describe the practice as movement 'rooted in the feet, propelled by the legs, guided by the torso and expressed in the fingers'.
Variations of T'ai Chi Ch'üan's basic training forms are well known as the slow-motion routines that groups of people practise every morning in parks across China and other parts of the world. Traditional training is intended to teach awareness of one's own balance as well as an ability to moderate extremes of behaviour and how this applies to effective self-defence principles.
The training involves two features: the solo form (ch'üan or quán), a slow sequence of movements which emphasise a straight spine, relaxed breathing and a natural range of motion; and the pushing hands (t'ui shou), which is practised with a partner in order to learn leverage, timing, coordination and positioning.
Find a teacher
There are several different types of tai chi, although most agree they are all based on the system originally taught by the Chen family to the Yang family from 1820. It is very important to be taught by practitioners of an authentic lineage from the Chen or Yang family. The Tai Chi Union For Great Britain (taichiunion.com) lists more than 500 instructors nationwide and has a useful Meet The Teacher section. There is also a very comprehensive list on taichifinder.co.uk. Tai chi practitioners will always encourage you to meet the teacher first, as connecting with him or her is considered to be an integral part of understanding and studying tai chi.
Classes traditionally run for one month, but more and more are being offered as 10-week courses. Tai chi weekends or daily classes are also considered to be particularly beneficial to the beginner as they help to provide a conducive environment where the individual may be less distracted by day to day life. The average class lasts one to two hours. Daily home practice is strongly encouraged to bring the student closer to the basic Taoist principles which underpin the tai chi movement.
Read all about it There is a wide range of books and DVDs on tai chi. A book list can be found at thetaichicentre.co.uk/reading. A good place to start is T'ai Chi: The 'Supreme Ultimate' Exercise For Health, Sport And Self Defence, by Professor Cheng Man-Ch'ing and Robert W Smith (Tuttle Publishing), considered to be one of the best introductions, with wonderful photographs depicting not just the poses but also the personality and essence of this quiet form of martial art.
The Tai Chi Union For Great Britain produces its own twice-yearly magazine, Tai Chi Chuan, while T'ai Chi magazine (published in the USA) provides an exchange of information and ideas, as well as news of activities in the T'ai Chi Ch'üan community. International orders are available through subscription from Wayfarer publishing or tai-chi.com.
The gear
Clothing should be unrestricted around the stomach and not tight across the chest. Any clothing in which you can move freely is suitable, such as tracksuit bottoms and T-shirts. For footwear, thin-soled Chinese slippers or tai chi shoes are preferable, although any ordinary shoe will do (heavy sports trainers are discouraged).
Tai chi uniforms are available from naturalliving.co.uk, or pick up any martial arts magazine for details of stockists. The uniforms cost £20 on average, but if you go to China expect to pick up the same for £1!
On the downside
Calluses Don't be tempted to go barefoot - the importance of bearing down through your legs can cause sores and calluses on the feet.
Don't be fooled If you enjoy straining and exertion in your exercise then tai chi is not for you. Strength and endurance in tai chi is achieved through using minimal effort so your body feels relaxed and heavy.
Taking criticism Be prepared for feedback. Tai chi masters consider one role of the teacher is to make sure the student fully understands themselves. Taking on board their corrections can be a challenge.
Benefits
Increases happiness
It just makes you feel good. A three-week study in New Zealand showed decreases in sadness, confusion, anger, tension and fear, and increases in energy and happiness in traumatic brain injury patients who practised tai chi
Improves balance
In a 15-week study of people aged over 70, reported in the Journal of the American Geriatrics Society, tai chi was found to increase participants' physical confidence and reduce falls by 47.5%
Lowers blood pressure
One study in the Postgraduate Medical Journal found attending a tai chi class twice weekly for three weeks, and then once a week for a further five weeks, offered participants a significant decrease in both diastolic and systolic blood pressure
Eases symptoms of diabetes
A pilot study from the University of Queensland showed tai chi exercises produced a host of benefits in diabetes sufferers, including improvements in blood sugar levels, better sleeping patterns, reported weight loss and increased energy levels after just three months
Supports the joints
Knee pain can be a barrier to exercise, however, a 12-week study from Daejeon University, Korea reported tai chi, performed for 50 minutes a week, provided a significant decrease in pain and fatigue in rheumatoid arthritis sufferers.
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