Tai chi is one of the most relaxing and calming martial art forms. In tai chi, you perform slow, focused movements in a sequence that combines movement with breath work. Tai chi can produce profound psychological and physical relaxation. According to MayoClinic.com, tai chi can relieve chronic pain, reduce your blood pressure, and improve your mood, balance and quality of sleep.
Progressive Muscle Relaxation
Progressive muscle relaxation induces profound feelings of calm and peace and can relieve muscle aches and pains through the conscious, mental and physical application of tension and release to your muscles. Progressive muscle relaxation can be used as a starting foundation for your tai chi practice. Lie on your back on a blanket or yoga mat. Relax your arms by your sides and let your legs fall away from each other. Close your eyes and take three slow, deep breaths. Begin by focusing your awareness on your feet. Feel any sensations in your feet, such as hot, cool, tingling and so on. Now tense your feet, contracting all of the muscles in your toes and your entire foot. After a few seconds, release the contraction and relax. Now move up to your calves, consciously tightening the muscles, then relaxing them. Continue to tense and relax each major muscle group in your body, working your way upward and ending with your neck and head. When you get to your head, reverse the process, ending with your toes.
Mountain Stance
The mountain stance is an opening posture in many tai chi practices. It helps to induce relaxation and releases tension from your muscles through the conscious focus on breathing, posture and spinal alignment. According to Ramel Rones and David Silver in their book, "Sunrise Tai Chi," this posture is facilitated by imagining that you are connected and grounded to the earth. Stand with your feet together. Place your hands on your abdomen and focus on your breathing. Align your head and neck with your spine. Relax your back, shoulder and neck muscles. Imagine that you are standing outside in a nature setting and pull up the energy of the earth through your feet, allowing it to flow out of the top of your head and then cascade over your body.
The Shower
This technique releases muscle tension and stress through mental imagery. Kneel on the floor or sit in a comfortable chair with your feet firmly planted on the floor. Rest your hands on your knees, allowing your thumb and first finger to touch. Close your eyes and imagine that you are taking a warm shower. Vividly imagine the warmth of the water flowing over your body and releasing any tension in tight or painful muscles.
Sun Nourishing
The Sun Nourishing exercise relies on the energy of the sun to help promote relaxation in your entire body. Sit near a window that allows natural light to flow in, or, if possible, sit in a chair outside on a bright, sunny day. Sit with your knees apart, hands on your knees and spine straight. Close your eyes and relax your face, jaw, neck and shoulder muscles. Breathe deeply. Feel the energy and warmth of the sun. Imagine pulling that energy into your body, melting away any stress or tension in your muscles.
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