Tai Chi Chuan (Tajiquan) is an ancient Chinese “internal” or “subtle” martial art practiced for its health and spiritual benefits; This exercise is not competitive, subtle, and generally slow. Contrary to the Western “No pain, no gain” concept, an hour of Tai Chi actually burns more calories than surfing and almost as much downhill skiing, so this exercise is truly a sport. But that's just one of its many benefits! Apart from increasing strength, flexibility, body awareness and mental concentration, Tai Chi can also improve your health.
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Part 1 of 4: Breathing, Formation and Style
Step 1. Warm up with correct and focused breathing
Like other martial arts, Tai Chi isn't just about how fast and strong you can split a board or hit a guy. A big part of this is having a firm grip on your mind. To clear your mind, focus on your chi, and tap into your potential, you have to start with your breathing (which, in turn, will center you).
- Position your feet apart at shoulder level, not further apart.
- Place your hands on the bottom of the stomach, about 5 cm below the navel. Push in a little.
- Breathe in and out slowly through your nose (lips tight but not tight) from that area of your stomach. If you can't feel this area move, push it with your hand a little more.
Step 2. Concentrate with all the parts of your body one by one
Once this breathing feels normal, begin to relax with each part of your body one by one. Start with your feet and work your way up to your scalp. Make it as small as possible – even your fingernails. You will realize that you are actually tense.
If you start rocking, great! That means you are relaxed and your body is not straining to balance. If this happens, try to adjust your legs or move your concentration back to balance until you are stable again
Step 3. Find your roots
One of the Tai Chi concepts is "to take root". It is very clear: imagine the roots growing from under your feet. You are a piece of land, never losing balance, focus, or centering. Your limbs sway like twigs in the wind, never hesitating from fear or anxiety. you are rooted.
This position does not mean your legs are stiff. Otherwise. Just imagine the roots beneath you, as a part of you, freeing your movement because you cannot fall, you cannot fail, and you will always be a part of the natural world
Step 4. Think about your skeleton
In Tai Chi, there are several position formations that you can take. Generally, each style has a certain formation. Here's the basic summary:
- “Small frame style”. In this style (usually the Wu or Hao version) is not very broad. Movements are smaller (surprisingly, huh?) and generally less expansion. It focuses on the right internal energy to form the right movements and transitions.
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“Big frame style”. Gara ranga besat (Chen and Yang) involve low and high standing, more dramatic posture, and swinging arms. It emphasizes proper body positioning and alignment to develop energy.
There is a medium frame style but it's really just in between. If you have any questions, ask your teacher
Step 5. Try different styles
Since all Tai Chi is beneficial, it is very important that you do it and not worry about which style is right for you. But as you get deeper into that world, you may want to experiment. Here's a brief summary:
- Chen's style mixes up the tempo, moving slower then becoming explosive. This may be difficult for beginners.
- Which style is the most popular. This style has a steady tempo, and as described above, uses large frame movements. This is probably what you think of when you think of Tai Chi.
- In Wu, the movements are almost microscopic. This makes it easy to do, but hard to master --- there's a lot of focus on the powerful flow of energy and deep, pressurized movement. This movement is very slow and quiet.
- Hao's style is not used very much. You likely won't find a teacher to train it.
Part 2 of 4: Mastering Movement
Step 1. Master the movement by understanding its philosophy and creators
To understand the nature of Tai Chi Chuan (which means "Last Head Supreme") we have to put it in the context of its native culture. This means that we should take a closer look at Chinese culture, and in particular, the spiritual tradition of Taoism in which Tai Chi finds its roots and development.
- The art of Tai Chi is said to increase the flow of Chi (Qi), the traditional Chinese concept of invisible physical energy or soul force. In scientific research, Tai Chi has been shown to improve the condition of medical patients including, but not limited to: muscle pain, headaches, fibromyalgia, cardiovascular problems, arthritis, multiple sclerosis, Parkinson's, Alzheimer's, Diabetes and ADHD. seniors, Tai Chi for everyone and just looks simple.
- The thing to remember about Taoism is that it is about conforming to nature. Not only nature outside us, but nature within us. The principle is called Tzu Jan, or Ziran in pinyin, and it is the principle of being "one's self" or realizing one's "oneness". So apart from its health benefits and stress relief, Tai Chi Chuan is also a means of getting into one's self.
Step 2. Think about more than just making a move
Tai Chi is not about stretching your arms out in front of you. No. Absolutely not. For each moment, there's a goal, a flow and, for some, a combat application. As you practice, think about this. What does this movement represent? How can such a simple movement generate so much energy?
Step 3. Try a single stroke
We'll only outline a few here (there are plenty of them), but the fairly standard moves seen in each variation are one stroke. This is where every point on your arms and upper body is part of a whip – it can explode with a burst of energy at any moment, to the end of a whip. Now it doesn't feel so easy, right!
For this move, usually one hand remains in the "beak hand" position. You can probably guess why – it looks like a bird's beak. Your four fingers should be touching your thumb and palm facing down. As for your arms, each Tai Chi style is slightly different, but they are usually at shoulder height and spread out like wings
Step 4. Perform a stork's wing spreading motion
For this one, you should always hold your weight on one foot – but always keep both feet on the floor. You will move back and forth as you test your balance. So for your arms it should be the other way around – one should move quickly and on a different level and the other slow and careful (but not weak and lethargic).
The name of this move sounds easy, but it has combat applications. Think about it: the position of your weight and arms is always changing. And when you have 100% of your weight on one leg, it frees up the other to kick. That's your goal
Step 5. Practice “pouring”
This could be something you do in the checkout line. You simply stand with both feet on the floor, parallel, shoulder-width apart. Then you put your weight on one leg and hold it; After a few inhalations and exhalations, you begin to slowly pour the weight on the other leg and hold it. Do this for a few minutes, clearing your mind and becoming more aware of your balance.
Step 6. Perform arm twists
With elbows in front of you and wrists relaxed, begin to twist your arms. Begin at level one slowly making finger circles, then wrists, then forearms, and towards the shoulders.
Do leg loops too! Sit down and start twisting from your toes to your thighs, bending your knees if necessary. Make sure to do it clockwise as well as counterclockwise
Step 7. Master the “Snake sneaks down” move
Again, this move is slightly different in each Tai Chi style, but the general gist is the same: move from a standing position to a lunge in as graceful a way as possible!
Once you're there, test your balance with your arms. Move on different terrains and at different speeds. Can you hold it?
Step 8. Go from short formation to long formation
For most beginners, you will probably stick to the short formation. That's 13-40 moves and usually lasts 5-30 minutes. But once you get the hang of it, you may want more. This is where the long formation comes in! It contains 80 moves or more and can take more than an hour. Talk about stress relief!
Part 3 of 4: Finding the Right Class
Step 1. Choose a Tai Chi style that suits your needs and interests
There are hundreds of styles of Tai Chi but each style has its own focus such as health or martial arts, which means you need to make a decision about what you want to gain from the Tai Chi experience. The 6 most popular styles, which come from the family tree, are the Chen, Yang, Wu, Sun and Wu-Hao and Fa styles. The Yang style is the most popular when it comes to health issues, however, the Chen style, with its lower stance and focus on martial arts development, is the most popular as a martial art. No matter what the style is, stick with it, and remember that no matter the visual differences all Tai Chi styles have the same foundation.
- The many types of Tai Chi means that there are more than 100 movements and positions in Tai Chi for you to learn. Many of these carry the names of nature or animals.
- Continuation among all Tai Chi formations is concentration in the coordination of breathing with rhythmic movements, and the ultimate goal of gaining self-quiet by focusing on the present.
Step 2. Make sure you are physically ready
Anyone can do Tai Chi, as long as you choose a more refined formation, if necessary. The reason is that Tai Chi emphasizes technique over strength, giving anyone the opportunity to master the art regardless of strength or age. The sport is low impact and thus suitable for most people. If you have any doubts, talk to your meid doctor.
Those who have joint, spine, broken bones or heart problems, or are pregnant, should discuss trying Tai Chi with their medical doctor first
Step 3. Find the right knowledgeable teacher for you
There is no level of mandate for teaching Tai Chi, and a key factor is the suitability of your learning style with his teaching style. While there are helpful study guides, it's impossible to learn from books or videos. A DVD can't fix your formation, and everyone needs repairs as a beginner. Plus, the social support that comes with attending class is pretty much worthless. Places to find a Tai Chi teacher include local health clubs, community centers, fitness facilities, martial arts studios, YMCA, or YWCA. There are many “Tai Chi class seekers” online.
- There is no universal (or even widely used) accreditation system for Tai Chi teachers. This often makes it difficult for a beginner to judge the correctness or suitability of a particular Tai Chi teacher. An unskilled teacher answering a lot of questions and making personal adjustments to your formation is unacceptable, so it's best to trust your feelings and keep looking until you match the instructor.
- If you are a beginner in Tai Chi, you can learn from other advanced learners.
- An important factor to consider is if you have any medical conditions that require special attention, such as arthritis or multiple sclerosis. If so, it is very important that you choose a teacher who is experienced in making accommodations for your condition.
- Choosing a teacher who lives in a place that's a 30-minute car ride from your home is the quickest way to put Tai Chi on your list of New Year's resolutions year after year. Make sure you find a class that is close and easy for you.
- Pay what you can afford. Fancy training and free uniforms don't mean much if you don't learn anything. Most traditional classes are held outdoors and are informal when compared to, say, your local taewondo school.
Step 4. Choose an instruction style
It doesn't matter if your Tai Chi teacher is a housewife living in the suburbs or an old Chinese man with a white beard, choose a style of instruction that works for you. No matter how much knowledge they have, if you can't understand it, you won't get the experience that can be demonstrated in “your” training. Be sure to choose a teacher who shares your goals (in health, martial arts, etc.) To understand what you're getting into, visit the class before signing up. Teachers who refuse trial classes are often hiding something. Anyone who calls himself, or asks you to call him grandmaster or some other exaggeration, is not worth pursuing. A Tai Chi master would actually say that he himself is still learning to master Tai Chi, even after all these years.
Remember that Tai Chi is not about competition. You don't attend class to compete with other teachers or students. You attend class to honor and reproduce the work of teachers, and to learn
Part 4 of 4: Becoming a Professional
Step 1. Practice
Reading cool Tai Chi magazines is fun, but the main way to improve your Tai Chi is to practice. There is a story about a famous Tai Chi master, Chen Fake, who said that he practiced his style formation more than 30 times a day. While you certainly don't need to be so extreme, practicing once a day is fine. Twice a day is the minimum amount of practice to study effectively, and experience clear benefits. As you practice, focus on what you remember. Don't beat yourself up if you don't remember, but work on what you can improve on. Even if you only remember one posture, standing and holding the posture is good for you.
- Develop a routine that is easy to remember as well as a pleasant association between practicing Tai Chi and how you feel about your day in general.
- What you get from your Tai Chi practice is determined by how, and how much you practice. To get the most benefit from training requires consistency. Make time for yourself each day, fifteen minutes is enough. Then, every day, take that time to nourish your body and clear your mind with practice. The payoff will be very appropriate.
- You can practice indoors or outdoors, with friends or alone. What is best for you, Tai Chi will work with you.
Step 2. Commit to practicing at least 12 hours a week
. You need at least 3 months of practicing Tai Chi before feeling the benefits. At this point, it should be very clear and direct but don't give up – give yourself at least a minimum of time to see the benefits. And once you get to this point, keep going for longer and bigger benefits, and increasing skills.
Step 3. Avoid distractions in your training zone
In a Tai Chi session, you are expected to set aside all distractions and focus. The deep breathing aspect will help, as well as soothe:
- Relax. Tensing your body is the best way to prevent getting any benefit from Tai Chi. However, relaxing does not mean you just lie down. Hold proper posture without added tension. Classical Tai Chi literature often describes this as standing "As if someone were hanging from a rope overhead".
- Breathe. Part of the secret to Tai Chi's health benefits comes from deep belly breathing. Most styles teach “Abdominal Breathing”, in which a person inhales, expands the abdomen (not the chest) and exhales by constricting the abdomen. Inhale through the nose, and exhale through the mouth and position the tongue so that it touches the roof of the mouth to stimulate the function of saliva.
- Enjoy the time without thinking about the future. Develop the Tai Chi mental discipline to enjoy the time instead of focusing on anxiety.
Step 4. Practice in stressful situations
Once you become more proficient in Tai Chi, incorporate it into your daily life to reduce stress. Practice Tai Chi concepts in high-stress situations, such as traffic jams, or important work meetings, to reduce tension and restore calm and balance.
As a form of meditation, Tai Chi can help you learn how to understand yourself better and thus relate to people more effectively. Therefore, if a stressful situation comes along, learning Tai Chi will help you become more assertive and respectful of others, as well as stay in the situation and handle it calmly. Tai Chi helps you learn to combine the opposing forces of Yin and Yang, self and the world to achieve a natural balance for the physical and spiritual self. This balance is symbolized by the Tai Chi symbol
Step 5. Expand your knowledge
Cross-training with other formations and styles, once you've mastered the basic levels in your first formation, can sometimes be very beneficial to improve your general Tai Chi knowledge. A well-known Tai Chi practice is the “Hand” formation; slow motion performed in a group or solo. But Tai Chi also has a wide array of formations that can improve your health and martial abilities. Most teachers only progress to these formations after mastering the basic hand style formation.
- Learn about weapon formations. Almost all styles, including those that ignore self-defense intent, have Tai Chi formations performed with weapons. These vary from simple sticks or swords to esoteric Chinese weapons.
- Try a faster formation. Ironically, and contrary to common thinking about Tai Chi, most traditional family styles (including Yang, Chen, Fa, and Wu) have a "quick formation." This formation is often used as a way of expressing the martial power that is honed and stored in slow formation training. This is sometimes called “Cannon Head” (pao chui) in the Chen style.
- Learn about training with a partner. If formation training is a solo Tai Chi exercise, “hand pushing” (tui shou) is a partner exercise. Although it will eventually lead to free fights, hand pushing is primarily a sport aimed at developing Tai Chi sensitivity and skills in a cooperative way. Generally, learning encourages steady awakening of the hand; moves from a pattern of a fixed standing position with one hand, and ends with a pattern of moving steps with both hands and sometimes varying in height and speed.
Step 6. Read about Tai Chi in depth
In-class practice is important, but learning the meaning, philosophical support, and history of Tai Chi takes time and is best done through reading and studying in your own time. This is an important part of learning Tai Chi because it gives you the opportunity to gain a deeper understanding of the mental and physical benefits of Tai Chi, and helps you gain new ideas about enriching your Tai Chi experience. Other people's learning about Tai Chi can fuel yours and you might want to work on some of their ideas to find out what works best for you.
- Feel free to ask your teacher questions about your self-study, such as what to read and questions about what you've read. This way you will expand your knowledge.
- Read the Tao Te Ching and the I Ching. This book discusses the concept of “chi” and how it can become blocked and when this happens, disease also occurs.
Tips
- Move slowly and at the same speed. Remember that you are not only exercising the body, but also the energy in the body.
- Think about moving your body as a unit, not in parts. To get your hands to push forward, push off your feet and push your whole body forward, not just moving your arms. Traditionally this is called moving from your “Dan Tien”, the center of the body that is below the navel. Moving the whole body in a combined manner is a source of "internal power" (nei jin) in Tai Chi martial arts applications.
Warning
- Tai Chi is a martial art and was originally used for combat. Don't think of it as just a Chinese sport. It can offend traditional practitioners and is sometimes considered a sign of stupidity.
- Don't let your knees be more than your toes apart or fall in. This is a very common mistake for beginners when trying to relax and stay “rooted” on the floor, but doing so could injure your knee.
