Basic Yang Style Tai Chi Movements

If you've seen people doing tai chi in your local park or recreation center, they likely were doing Yang style. One of the oldest schools of tai chi taught outside the temple system, Yang-style tai chi is also the most popular form in the Western world. Marked by gentle, slow movements, Yang-style tai chi is appropriate for anyone to learn, no matter your age or level of ability.

History

In the 12th century A.D., Taoist monk Chang San-Feng created tai chi after observing a fight between a snake and a crane. The animals inspired Chang to create a martial art based on the principle of yielding to gain the advantage, according to Christian Hanche, head tai chi instructor at the Chinese Martial Arts and Health Centre in Cape Town, South Africa, and author of "Tai Chi: Tranquility in Motion." Over the centuries, certain families learned and passed on the secrets of tai chi to their children. The Chen family, who founded their own tai chi style in the 17th century, admitted Yang Lu Chuan into their school in the 19th century. Yang went on to found his own tai chi style.

Features

Where Chen tai chi is marked by bursts of speed and power, Yang-style practitioners strive to contain and move qi, or vital energy, deep within themselves rather than displaying it on the outside. Yang-style tai chi flows continuously from one movement to the next. When a practitioner performs a Yang-style tai chi movement, he focuses on sinking down into the earth, moving gracefully and gently, and relaxing completely, according to Tai Chi Chuan Tao. Although some people argue that Yang tai chi is more appropriate for cultivating good health than sparring, it is as effective a martial art as any other form of tai chi.

Technique

To perform basic movements, a Yang tai chi practitioner holds her spine straight while bending at the knee. The legs are the source of power in each movement, as she pushes from the back foot in a stance to execute strikes and blocks. Balance, breathing completely and smoothly, and settling body weight down into the feet are keys to making your Yang tai chi flow like that of Joanne Fermor, vice president of Quan Yu International Academy of Martial Arts in Hertfordshire, England, in her Yang short-form video.

Benefits

One of the most powerful benefits of practicing Yang tai chi movements is a clearer mind and greater control over your emotions, according to Yang Family Tai Chi. A 2010 review study, published in the "American Journal of Health Promotion" by Roger Jahnke and colleagues at the Arizona State University College of Nursing and Healthcare Innovation, demonstrated that people who perform tai chi and qigong exercises regularly experience improvement in their overall physical and cardiopulmonary function and reduced risks of falls, in addition to improved psychological symptoms.

How to Learn

The best way to learn Yang tai chi is to find a local instructor. Look for classes through your local community center or gym. Many tai chi groups operate independently out of their own studios, or are associated with a martial arts group. Before you join, ask the instructor if you can observe a class to decide if his teaching style matches your expectations and needs.