Tai Chi

When we see groups of people practicing Qigong or Tai Chi in public parts we are actually only seeing part of the exercise, and not the most important part. There are three essential aspects to the movement arts and movement is only one. Before we can achieve maximum benefit from our movement routines we must first focus our attention and regulate our breathing so that our breaths are in harmony with our movements and we have very few, if any, distractions. The best way to learn sets is by either attending a class or paying a private instructor. Unfortunately many people have little time to attend classes that might not be necessary. Online video instruction is also available for learning sets but does not allow for feedback from the instructor, which is vital to prevent bad habits from developing so early in the training stages. An excellent way to get started however is by using a free Qigong course to learn the first two steps in the process, breathing and focus, thereby laying a firm foundation when you begin learning movement sets. ...

If you listed to the recent Qigong Radio episode on Rooting, Central Equilibrium, and Balance, you probably want more insight into how to put Tai Chi balance training to work in your practice. Now you can start Tai Chi balance training with our new eBook , “An Introduction to Rooting and Stability,” where you will take the Tai Chi Way to re-gaining, one of life’s simplest yet most essential treasures–the gift of balance. ...

When you have finished your Tai Chi practice--whether just 3 minutes or an hour or more--it is essential to spend a few moments in the simple standing posture called Wu Chi. Wu Chi means "no form" or "no limit", and it is the empty vessel into which we place the energy-processes and activations we have practiced, so it will "stick" in our nervous systems and become part of us. (One of my students calls this "saving to disk".) ...

In Tai Chi, the “Dragon” refers to the twisting and turning motions made with the body, usually in support of the turning of the head and neck, as when we change the direction of our gaze. Learning to turn the head correctly, supported by a rooted stance and a flexible torso, is an essential component of good balance. The following exercise is the beginning version of Tai Chi Dragon exercises, suitable for all levels. ...

This exercise also works very rapidly to give you the sense of having a strong centerline, like a tentpole with guy-wires supporting it on either side. This is the Tai Chi quality called Zhong Ding, or Central Equilibrium. In daily life we move, carry, hold, catch, and transfer objects of varying sizes and weights, and these pose a unique type of challenge to our equilibrium, as the body has to adapt to an additional weight outside itself. You will need a moderately heavy object, such as a dumbbell weight or suitcase weighing between 10 and 50 pounds. ...

Tai Chi masters are known for maintaining vitality, balance and mobility well into old age. Don’s first Tai Chi teacher, T.T. Liang, lived to be 102, and in his mid-eighties was still throwing young, large guys around in the Tai Chi game–somewhat akin to upright grappling or sumo–called “push hands” (tuishou). His consummate skill with Chinese weapons—sword, cutlass, staff, spear—was still evident well into his 90’s. Don says: ...

Rooting means connecting to the earth, not only physically but also energetically, mentally, even spiritually. In the West we have the concept of being “grounded”, but Tai Chi goes further. To be rooted means that, while we do not have actual physical roots like trees or other members of the plant kingdom, some essential aspect of ourselves is intertwined with the geography we inhabit, with nature, with the magnetic core of the earth. There are specific practices which enhance and develop these qualities, and they are found in Tai Chi more than in any other art. Indeed, it is often said that “Without rooting, there is no Tai Chi”. Someone who is rooted is not only physically but psychologically stable, less prone to being imbalanced by the winds of circumstance, emotion, stress, the constant changes of external events. Rooting gives Tai Chi its unique combination of calmness and power, strength and relaxation. ...

This exercise produces an almost-immediate increase in the feeling of being connected to the ground, like a tree with strong roots extending deep into the earth. You do not have to practice for many years to get this effect. Try it right now, and see. From a normal standing position, shift all the weight to one leg, and move the unweighted foot back 2-6 inches. Lift the heel of that foot off the ground, keeping contact through the ball and toes. Slowly sink your weight—by bending both at the hip joint and the knee—several inches, as if you were beginning to crouch under a tree limb just below head height. NOTE: Please do not lower your body by just bending the knee, as this puts excessive strain on the knee joint and makes your much more susceptible to mis-alignments of the leg that can be both painful and damaging. ...

In a recent post, we looked at 5 Ways to Build Strong Legs. When I posted the video to Youtube, someone replied: I think nowadays there is a great misunderstanding of internal martial arts goals and methodology. The great issue is not to become strong but to become very weak! Now, I think the commenter is kind of right, but misses a critical point, by simply reducing Tai Chi to the art of getting weaker and weaker. Just look at these Tai Chi Masters, specifically in the legs , and tell me if they seem weak: ...