Practiced in China for hundreds of years, tai chi has recently found its way into American mainstream fitness. It seems that almost every health club, community center and dojo offers a group tai chi class to help adults and seniors alike practice this form of exercise and source of relaxation. Qigong, is a sub-style of tai chi in the same way shotokan is a sub-style of karate. Though less well-known, it uses similar concepts and motions to achieve the same effects.
Tai Chi History
According to Salvatore Canzonieri in his "The Story of Traditional Martial Arts", tai chi is one of the dozens if not hundreds of martial arts that grew from the Shaolin monastery of Hunan province, China. While other styles developed primarily as schools of fighting, tai chi embraced Taoist principals and was practiced primarily for exercise, relaxation and the development of internal harmony. Qigong evolved as one branch of the tai chi family. As Chinese nationals emigrated to America in the 19th and 20th century, some brought tai chi and qigong with them. Tai chi became part of the American mainstream along with the martial arts boom of the 1980s. Qigong is often taught under the name of "tai chi" because tai chi is the term the American public recognizes.
Basics
Tai chi is a martial arts form, a defined sequence of postures for a martial artist to practice in order to improve focus, technique and energy. There are many different tai chi forms, each with its own unique sequence of movements. According to tai chi instructor Dr. Keith Jeffery, tai chi forms are practiced slowly, in order to improve flexibility, muscle strength and personal focus. Typical motions in a tai chi posture include blocks, low kicks, changes of body height and open-hand martial arts strikes. The qigong sub-style focuses more on internal development. Its movements tend to be less dynamic and less obviously martial. They also place greater focus on breathing and the manipulation of energy.
Breathing
Breathing is a core part of tai chi study. Tai chi and qigong practitioners alike say breathing helps improve health, build focus and allow the intentional manipulation of personal energy. The basic breathing method involves mindful breath linked with movement. Inhale deeply, filling the body from belly to collarbone, usually in tandem with a movement that expands or opens the body. Exhale completely, emptying the body from collarbone to belly, usually in tandem with a movement that contracts or closes the body.
Posture
In both tai chi and qigong, posture focuses on keeping the body aligned: head above shoulders, shoulders above hips, hips above knees and knees above ankles. According to martial arts instructor Dave Coffman, the extent to which a body is aligned is the extent to which is is healthy and strong. Keith Jeffery recommends envisioning your body as if hanging from a string connected to your crown. This upright, strong posture builds balance, relieves stress on stabilizing muscles and allows for deep and complete breathing.
Chi
Chi, "life energy," is a concept central to the practice of tai chi and especially of qigong. In fact "qi" is an alternate spelling of "chi." Traditional practitioners both styles consider chi a universal life force that surrounds and fills all living beings. Some ascribe mystical traits to chi and believe people who work with chi can accomplish supernatural feats. Others consider chi a simple manipulation of personal metabolism, oxygen and energy.
Caution
As with any exercise program, tai chi carries some risks for people with illnesses, injuries or disabilities. Consult with your doctor or other wellness professional before beginning a course of tai chi or qigong study.
References
- "The Story of Traditional Martial Arts"; Salvatore Canzonieri; Wushu Magazine; February 1996
- "Easy Tai Chi"; Keith Jeffery; 2006
- Dave Coffman; Martial Arts Instructor, Bushido Martial Arts; Hillsboro, Ore.
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