Philosophy

Tai chi takes much of its inspiration from the Chinese philosophy of Taoism. This philosophy is best described in the books Tao Te Ching by Lao Tzu and the I-Ching, or Book of Changes. Taoist philosophy emphasizes simple, harmonious living with the world, rather than taking a confrontational approach to life and its problems. One of the hallmark ideals of Taoism is to emulate the qualities of water, which flows easily around obstacles and yet, over time, can wear down even the hardest rock.

A guiding principle in Taoism and tai chi are the concepts of yin and yang, which refer to the constant interplay of complementary opposites -- hard/soft, high/low, aggression/yielding, etc. In tai chi, force is never met with force, but rather with yielding. The opponent's aggressive "yang" force is met, absorbed and redirected with "yin" yielding. Then, when the opponent's balance is broken, their "yin" is overcome by the application of "yang." While the majority of practitioners use tai chi for health rather than self-defense, being mindful of the martial arts intention of each movement helps to align the body properly so that health benefits will accrue.

Movement

Each style of tai chi contains pre-arranged sequences of movements called "forms." There are many different forms, each containing anywhere from a few to more than 100 movements. The Chen style contains some fast, powerful movements performed in lower stances, the Yang style emphasizes slow, large and circular movements performed in slightly higher stances, and the Wu style incorporates even higher stances and smaller circular movements.

In the Yang style, movements are performed very slowly and with the entire body as relaxed as possible. The spine is erect, allowing energy to flow freely through the body. The joints are relaxed, and the elbows and knees remain bent and are never locked, even in full extension. The body moves as a unit, with each movement originating in the feet and traveling up the legs to the waist, where it is directed into the arms and hands. All parts of the body move during each movement, and the yin/yang principle can be seen as one part of the body sinks while another rises, or one part moves forward as another moves backward.

The movements of tai chi have colorful, descriptive names, such as "Grasping the Bird's Tail," "Repulse the Monkey," "Part the Wild Horse's Mane," "Wave Hands Like Clouds," "Snake Creeps Down" and "Fair Lady Weaves the Shuttles." These names not only describe the movements in nontechnical language, but before the advent of photographic and video instruction, helped students to remember them without cumbersome verbal or written descriptions. Many of the same movements appear in several, if not all, of the tai chi styles, although each is performed in a way unique to each style. Additionally, there is some variation in technique based on the preferences and body types of teachers and students.

Training

Traditionally, tai chi training consists of years of work under the tutelage of a master. Students are first taught basic stances, breathing and meditation techniques. Once proficient in these, they are taught individual movements that are later linked together to make forms. In Yang tai chi, the traditional long form contains approximately 108 individual movements. The Yang long form can take 20 to 30 minutes to complete, whereas the popular Yang simplified form, with 24 movements, can be performed in four to five minutes.

Once students demonstrate proficiency in forms, they progress to the study of push-hands, a series of prearranged combat-oriented drills that enable students to develop touch sensitivity and allow them to sense and respond to an opponent's movements and intentions. Higher levels of training incorporate sparring and training with a variety of weapons, such as the sword and spear. Today, relatively few students progress to this level of training, particularly those who practice tai chi for physical and mental health benefits.

Starting a tai chi program

The best way to get a tai chi program started in your facility is to find a qualified instructor. An instructor should be able to answer questions and provide immediate feedback to your members, making corrections as needed. Unfortunately, it can be a real challenge to find an instructor in some areas. There are no regulatory agencies to ensure that all instructors are qualified, and there are cases of people teaching after only learning from a videotape, or after taking just a few weeks of classes. Rely on recommendations from others and on personal observation. (Observe the instructor teaching a class, if possible.) In addition, ask potential instructors about their background, such as with whom they studied and how long they have been teaching.

For your members who are learning tai chi, written texts can provide additional insights into tai chi theory and practice that can enhance what is taught in class. (See references for a list of recommended texts and videos.)

No matter the style of tai chi, regular tai chi practice can provide a pathway to more relaxed living and greater physical and mental well-being for your members, and can be a great addition to your group exercise schedule.



REFERENCES

1. Dunn, T. T'ai Chi for Health: Yang Short Form (video). Interarts: Beverly Hills, Calif., 1989.

2. Jou, T.H. The Tao of Tai-Chi Chuan: Way to Rejuvenation. Tai Chi Foundation: Warwick, N.Y., 1981.

3. Lan C., S.Y. Chen, J.S. Lai and M.K. Wong. The effect of Tai Chi on cardiorespiratory function in patients with coronary bypass surgery. Medicine and Science in Sports and Exercise 31(5): 634-638, May 1999.

4. Lan C., J.S. Lai, S.Y. Chen and M.K. Wong. 12-month Tai Chi training in the elderly: Its effect on health and fitness. Medicine and Science in Sports and Exercise 30(3): 345-351, Mar. 1998.

5. Lee, D. Tai Chi Chuan: The Philosophy of Yin and Yang and its Application. O'Hara Publications Inc.: Burbank, Calif., 1976.

6. Liang, S.Y., and W.C. Wu. Simplified Tai Chi Chuan (Taijiquan) 24 & 48 Postures with Martial Applications. YMAA Publication Center: Jamaica Plains, N.Y., 1993.

7. Wolf, S.L., H.X. Barnhart, G.L. Ellison and C.E. Coogler. The effect of Tai Chi Quan and computerized balance training on postural stability in older subjects. Atlanta FICSIT Group. Frailty and Injuries: Cooperative Studies on Intervention Technique. Physical Therapy 77(4): 371-381, Apr. 1997.