From China to India, Asian countries have developed forms of exercise that promote physical and spiritual growth. These practices have spread throughout the world, gaining popularity because of their effectiveness and versatility. Nearly everyone can participate in an exercise such as tai chi, from teenage athletes to the elderly who may perform the moves sitting down.
Tai Chi
Tai Chi began in China as a form of self-defense, but it's now practiced in many countries as a moving meditation, according to the Mayo Clinic. You pace yourself as you do a series of gentle movements, each one flowing into the next. You concentrate on coordinating your breath with your movements, which allows you to focus on the present. The stretches and exercises help reduce stress and improve physical conditions such as chronic pain and high blood pressure. Different styles of tai chi emphasize different results. Some are more health oriented, and others focus on martial arts moves.
Qigong
Also developed in China, qigong is a form of healing, meditation and exercise. You can practice it in many different ways -- for instance, you can be active or simply meditate, and you can do it sitting, standing or lying down. In any case, qigong employs breathing techniques, usually combined with gentle movements. Practitioners take part for a variety of reasons, from spiritual growth to athletic training. In the health arena, the International Institute of Medical Qigong reports the exercises can relieve stress, reduce chronic pain and strengthen your immune system.
Yoga
Hailing from India, yoga is another practice that has spread across the globe. It involves exercise, spirituality and healing leading to a state of harmony, according to Aetna InteliHealth. You can find many kinds of yoga, but hatha yoga is one of the best known in the West. It incorporates breathing exercises with physical postures involving stretching and leverage. Yoga brings a host of benefits. It can help you relax, build your endurance, lower blood pressure and expand your lungs.
Aikido
Aikido is a Japanese martial art that combines energy, physical skill and philosophy. On the philosophical side, it's an art that promotes peace and harmony. On the physical plane, you employ movements that use your opponent's momentum to give you the upper hand. Aikido World recommends basic training exercises for learning aikido. These include moves such as stretching, rowing, pivoting, loosening your wrists and walking on your knees.
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