Tai chi chuan

TAI CHI CHUAN

04/10/2023 TAI CHI CHUAN 2

WHAT IS TAI CHI???

Tai chi is an ancient physical art form, originally a martial art, where the defendant actually uses the attacker’s own energy against the attacker by drawing the attack, sidestepping the attacker, and throwing the opponent off balance.


WHAT IS TAI CHI???


WHAT IS TAI CHI???

It is an exercise with the movements of one’s coordination with one’s mind and respiration.


There are many forms of tai chi involving as many as 108 postures and transitions of controlled movements.

Tai chi is a way of life that has been practiced by the chinese for thousands of years.

It is the foundation of exercise regimen developed to balance mind and body.


According to tai chi balance between mind, body and spirit should be through combination of exercises and medication.

According to taoist philosophy the human body is limitless in its physical capabilities.

But to achieve that capabilities we require the essential kind of energy.


That energy is known as “CHI”.Also known as vital energy.We can generate CHI by combination of

movements, breathing, and mental concentration.

And it is used to purify the essential life energies.


THE YIN YANG PRINCIPLE



Good health requires a balance between opposing forces within the body.

If one or other is too predominant, sickness results.

Tai chi emphasizes the development of the whole person, promoting personal growth in all areas.



The theory of oppositesThe yin : the negativeThe yang : the positive



The aim of medication to greatly increase the yang and to reduce and diminish the yin.

The goal of exercise is to greatly increase yin and to reduce yang.

The combined practice of meditation and exercise balances these opposing energies.



YANG (POSITIVE) Heaven Day Bright an clear weather Spirit Arteries Muscle contraction Inhalation Human activity MALE

YIN (NEGATIVE) Eart Night Dark and stormy weather Body Veins Muscle relaxation Exhalation Rest FEMALE


Exercise and meditation Opposite to each other. Tai chi is combination of

this two.


ENERGY CHANNELS

Mainly 8 energy channels


ENERGY CHANNELS

1)Tu mo : channel of controle, runs along spinal column from the coccyx through the base of the skull and over the crown of the head to the roof the mouth.

2)Jen mo : channel of functions, goes through the center and front of the body from the genital organs to the base of the mouth.

3)Tai mo : belt channel, circles the waist from the umblicus to the small of the back.


ENERGY CHANNELS

4)Ch’ueng mo : thrusting channel, passes through the center of the body between tu mo and jen mo.

5)Yang yu wei mo : positive arm channel, from umblicus passing through the chest and going down the posterior aspect of the arms to the middle fingers.

6)Yin yu wei mo : negative arm channel, extends along the inner aspect of the arms from the palms, ending in the chest.


ENERGY CHANNELS

7)yang chiao mo : the positive channel that goes down the sides of the body and down the outer aspect of the lower extrimity, ending at the soles.

8)yin chiao mo : the negative channel that starts in the soles and extends upward on inside of the legs through the center of the body to a point just below the eyebrows.


Why exercises with breathing controle???

According to chinese medicine breathing for preventing illness and prolonging youth.

The combination of exercise and breathing provides an efficient and effective method of taking iron, copper, zinc, magnesium and removing wastes and poisions.

So during inhalation – storing of energyDuring exhalation – releasing of energy


The movements are performed to assist and guide the circulation of vital energy, chi, through the eight channels.

The mind consciously lifts the energy during inward breathing.

And during exhalation the energy is directed towards lower abdomen.


The circulation of chi through the channels does not occur automatically as a result of the arm and leg movements combined with breathing.

But it is the mind’s power of concentration that combines with the breathing to move the chi through the channels.

The outer movements guide the inner concentration.

So because of that tai chi is also called “moving meditation”.


Requirements of Doing Tai Chi

Correct postures is very important for Tai Chi practice. There are five basic requirements for the head and ten for the body to keep a correct posture.


The five basic requirements for the head are

Suspending the head by an imaginary string from above.

Relaxing the neck, but keeping it erect.

Drawing in the chin slightly. Closing the mouth and

clenching the teeth slightly with the tongue touching the front palate.

Looking forward, but hiding one's spirit behind the eyes.


The ten basic requirements for body postures are

Releasing the tension in the chest.

Lifting the back. Relaxing the shoulders. Dropping the elbows. Opening the arm pits. Not protruding the

stomach.


The ten basic requirements for body postures are

centering the tail bone as if it were hanging.

keeping a rounded space between the legs.

bending the knees. sinking

the chi into dantian.


What is dantian?


The mind should always concentrate on the movements you are performing.

The breathing should be in rhythmic harmony with the body movements.

The body movements should be slow, soft, and graceful.


Forms of tai chi

Total 5 forms


1) The Unpolarized Pose Stand straight with feet parallel

and shoulder-width apart. Relax all the joints, but do not

intentionally bend any of the joints.

Hold the head erect and drop the shoulders to loosen the neck and the back.

Let the arms hanging naturally with palms facing the thighs.

Draw in the chin, chest, belly, and buttocks to keep the backbone up straight.

Straighten the legs, with knees flexed.


1) The Unpolarized Pose Close the lips and teeth

gently with the tip of the tongue resting on the palate near the teeth.

Eyes are either looking forward or are closed slightly.

While paying attention to the whole body and the space around the body, focus more attention on dantian.


1) The Unpolarized Pose Begin with a five minute

daily practice. Then it is recommended

that you advance to two fifteen to thirty minute practices every day.

The therapeutic effect of this exercise is an adjustment of overall balance of the nervous system and internal organs.


2) Pressing the Chi Down 1)Begin with the unpolorized pose. 2)Raise the arms forward at an angle to eye level, palms

facing downward. 3)Then, while continuing to raise the hands a little higher

than the head, turn the palms gradually to face each other. Palms and fingers should slant upward. Imagine that you

are touching the surface of a big ball. 4)Continue the movement by turning the palms

downward. 5)Then lower the hands to the level of dantian, fingers

pointing toward each other.


1

2 3


4

5


2) Pressing the Chi Down

Breathe in while raising your arms and breathe out while lowering them.

Remember to relax the shoulders and drop the elbows while raising the arms.

You can feel the chi filling the dantian while you are lowering the hands in front of your body.

Repeat the movement several times.


3) Driving the Monkey Away 1)Begin with a pose like holding a ball in front of your

chest, bending the knees and elbows. 2)Turn the palms facing upward. Then draw the right

hand to the side of your waist and turn the waist a little to the right.

3)Continue the turning of waist and swirling the right hand up to the side of your ear.

4)Push the right hand forward and draw the left hand to the side of your waist while turning the waist to the left. Slightly protrude the shoulder and the center of the right palm when the palm nears the end of its path.

Repeat the same movement with your left hand.


1 2 3

4


Repeat cyclically many times. Breathe in while swirling the arm and breath

out while driving the hand outward. The hands should move in circular paths. Try to feel the resistance of the air with the

pushing hand. You can either look forward or let your sight

lead the hand that is swirling and driving out.


4) Waving Hands in the Cloud 1)Begin with the right hand in front of your face and the

left hand in front of your navel. Knees are bent and feet shoulder width apart.

2)Both hands are drawing vertical circles in opposite directions.The upper hand faces your body, like holding a balloon with your arm, and the lower hand faces the ground as if it were resting on a floating balloon.

3)When the upper hand and lower hand are switching positions, the descending hand faces outward and the rising hand faces inward as if they were taking the balloons from the other hand.The waist turns with the upper hand.


1 2

3


4) Waving Hands in the CloudBreathe in while switching upper and lower

hands, breathe out while waving hands from one side to the other.

Do not lift the shoulder when you lift the hand. Palms should move in circular paths. Fingers should always be bent a little, with the

center of the palms curved slightly inward. Sight should lead the upper hand while you are

waving it in front of your face.


5) Working with a Millstone Take a stable bow step with the front foot bent slightly inward

and the rear foot sideways at a 45 degree angle. Both hands are drawing horizontal circles at the umblicus level. Let the trunk follow the hands and drawing circles at the same pace. Imagine the hands are resting on a floating balloon.

The weight of your body is just like liquid flowing from one leg to another as you shift the weight from one leg to the other.

Keep the tail bone pointing toward the ground and imagine the head hanging like a balloon. Look at the space between the hands. Do not protrude the front knee over the vertical line from the front toe.


5) Working with a Millstone

Pay no attention to when you should breathe in or out since you can adjust the speed of the circular movement,but keep the speed of the breathing regular.


Requirement???

More than 80% of all illness has been shown to have stress related etiologies.

Ancient chinese medicine recognized that there are mental as well as physical aspects of the disease.

According to eastern philosophies, the mental state of the individual is considered to be more important than the physical symptoms.


Tai chi is a specific technique for attaining peaceful mental status and therefore, it may help to prevent or reverse disease processes.

Tai chi integrates the body and mind through breathing and movement.

The movements of tai chi are coordinated with breathing.


Evidences & research

Comfortable?

Don’t worry.I am with u..


The entry level of exercises of tai chi has many similarities with medical treatments for respiratory illness (e.g., deep breathing exercises, segmental expansion exercises) and with walking exercises, the most recommended aerobic exercise for patients with coronary artery disease.


In study by lai and colleagues, it was determined that the elderly tai chi exercisers showed a significant improvement in Vo2 uptake compared with an age matched control group of sedentary elders.

tai chi was shown to be a suitable aerobic exercises for older adults.


A subsequent study by lai and co workers further substantiated that tai chi exercise is aerobic exercise of moderate intensity.

In the past it was believed that tai chi exercise forms did not have a significant cardiorespiratory component and therefore were deemed nonaerobic.

Despite of the slow, steady, smooth pace of tai chi exercise, there is significant positive effect on the cardiorespiratory system.


Tse and bailey found that tai chi practitioners had significantly better postural controle than sedentary nonpractitioners.

Province and associates found that treatments directed toward flexibility, balance, dynamic balance, and resistance, all components of tai chi exercise, reduced risk of falls for elderly adults.


Wolfson and colleagues demonstrated that short-term exposure to “altered sensory input or destabilizing plateform movement” during treatment sessions, in addition to home based tai chi exercises, elicited significant improvements in sway control and inhibited inappropriate motor responces.

Functional improvement is more with tai chi group.


Judge and colleagues demonstrated improvements in single stance postural sway in older women after tai chi exercises.

The stress reduction effects of tai chi exercises, as measured by heart rate, blood pressure, and urinary catecholamine and salivary cortisol levels, were compared with levels in group of brisk walkers.


It was found that the stress-reducing effect of tai chi characterized those physiological changes produced by moderate exercise.

Heart rate, blood pressure, and urinary catecholamine changes for the tai chi exercise group were similar to these changes occuring in the walking group.


Tai chi is viewed as an “alternative” therapy ; has been observed clinically and has been shown to enhance function in our elderly patients.


Thank you

Tai chi chuan

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