Tai chi is an exercise method derived from martial arts. It involves slow, deliberate movements, along with mediation and deep breathing that are thought to enhance health and emotional well-being, according to the University of Maryland Medical Center. Similar to many Eastern practices, tai chi is based on spirituality and philosophical ideas that deal with balancing the mind, body and spirit. Furthermore, tai chi is an effective workout that tests all aspects of physical fitness.
The Five Elements
According to Vanderbilt University's health and psychology website, the five elements of tai chi are fire, earth, metal, water and wood. Taoists believe that all five elements must be balanced in order to have optimum health. The positions of tai chi in relation to the five elements are wood facing east, fire facing south, earth facing center, metal facing west and water facing north. Vanderbilt says that through a careful diet, being in tune with the environment and movement practice, a practitioner has access to the five elements. Additionally, the five elements are the basis of principles in Chinese medicinal physiology, pathology and diagnosis.
Three Main Components
All of the major muscles and joints work during tai chi to perform the movements that test your balance, agility, strength, flexibility, stamina, muscle tone and coordination, according to the UMMC. Despite its effectiveness as a weight-bearing exercise, this is a low-impact workout that helps strengthen bones. Additionally, the meditation aspect helps to reduce anxiety and lower blood pressure and heart rate. According to the UMMC, the deep breathing aspect of tai chi releases tension, enhances blood circulation to the brain and boosts mental alertness.
Form
Tai chi movements are collections of postures called forms. Hundreds of tai chi forms exist, but some, such as the Beijing 24, are practiced by millions, while others, such as the traditional 108 forms, are fairly obscure. Exercises are typically not taught as complete forms and some qi gong exercises might find their way into a tai chi practice. The website Everyday Tai Chi recommends learning the basics of tai chi by first practicing qi gong shibashi exercises, the forerunner to learning the simplified 24 moves.
Forms One to Three
In position one, raise your arms to shoulder height and inhale. Palms are face down and your elbows and wrists are bent slightly. Turn your palms facing out and exhale, sinking your body down into slightly bent knees. Lower your arms to thighs. Repeat eight times. In position two, raise your arms to shoulder height and inhale. Palms are face down and elbows and wrists are slightly bent. Turn palms to face each other and move your arms outward with slightly bent elbows. Bring your arms back to shoulder-height with your palms still facing and exhale. Return arms to sides with palms facing out while you slowly sink into slightly bent knees. Repeat eight times. In position three, raise your arms overhead with palms facing and inhale. Turn to the left at a 9 o'clock position. Shift your weight to the right leg. Knees are slightly bent. Extend your left arm, palm up, to your left side at shoulder height. Gaze at your palm. Slightly curve your waist toward your extended palm while arcing the right arm overhead with palm down above your head. Exhale and transfer your weight to center. Both arms extend above your head, palms facing. Turn to the right at a 3 o'clock position. Knees are slightly bent, and your right arm is extended to shoulder height, palm up. Gaze at your right palm and curve your waist toward it with your left arm arcing overhead. Your palm faces downward above your head. Repeat four times.
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