t'ai chi
by Wendy Moore
Take a stroll through any Chinese city park at any time of day and the chances are you will come across dozens of people calmly absorbed in slow, graceful exercise.
© stockbyte
Millions of people in China, from business executives to grandmothers, perform t'ai chi every day to maintain their physical and spiritual health. Now the art is becoming increasingly popular over here and many people in the UK are turning to t'ai chi to relieve stress and tension.
the basics
T'ai chi (pronounced 'ty chee') originated in China as a martial art although its full history is unclear. It may have been founded by a Taoist monk in the Sung Dynasty (AD 960-1279) but it was certainly in use in the 17th century. Several styles of t'ai chi and various sub-styles have developed but the most commonly seen is the t'ai chi 'form' which is the slow and gentle solo exercises taught in most classes.
The form is a series of more than 300 movements of the arms and legs which are usually learned gradually over many weeks. The movements are performed slowly with relaxed muscles and the mind focussed on each step. They are not intended to be strenuous or muscle-building but gently to exercise the body, calm the mind and stimulate the internal organs. Dedicated students can go on to learn more advanced aspects of t'ai chi, including the fast form, 'pushing hands' with a partner, 'san shou' which is a fighting exercise with a partner, and even using weapons such as a broadsword or lance.
how does it work?
T'ai chi is based on the theory, central to Chinese medicine, that we all possess a vital energy or 'chi' which circulates through our bodies. The same principle applies in acupuncture. The chi flows through 12 main channels, or 'meridians', and many smaller tributaries linking the major organs with the fingers and toes. When the chi is blocked or stagnant we feel ill or down. T'ai chi exercises are meant to liberate the energy and make it flow freely again.
Advocates of t'ai chi claim that it has many health benefits, including improving posture, strengthening resistance to illness, reducing high blood pressure, exercising the heart, and aiding digestion as well as reducing stress.
how does it relieve stress?
T'ai chi followers believe that the slow, rhythmic movements of the body help calm the mind. Harmonising the four limbs with the movements of the torso and head relaxes the muscles and nervous system, they say. The belief is if practised daily this can have a lasting effect. 'Simply quietening the mind down allows the body to recuperate,' says John Hine, a t'ai chi master and chief instructor of the Hine Tai Chi Schools. 'When the mind is at peace the body can start to repair itself.'
Ronnie Robinson, secretary of the Tai Chi Union for Great Britain, explains it another way. 'Most of what we do is focussed on the head and upper body. In nature, if you look at a tree, most of the energy is in the roots and the upper branches are more soft and yielding.' Stress causes tension to build up in the upper part of the body, he says. T'ai chi helps people connect with the energy from the ground again.
where's the evidence?
As with most complementary therapies, there has not been much objective scientific research into the therapeutic effects of t'ai chi. That does not mean it does not work, simply that researchers have not conducted properly constructed trials. However, a study which compared the relaxation benefits of t'ai chi with brisk walking, meditation and reading, found t'ai chi as effective as fast walking. The study, published in 1992 in the Journal of Psychosomatic Research, found that levels of cortisol the hormone produced in stress reduced significantly in the t'ai chi users.
we test the therapy
We visited a beginners' class run by the Hine Tai Chi Schools in Bromley, Kent. The Hine schools run classes throughout the south east taught by instructors who have been themselves trained by t'ai chi master John Hine.
first impressions
The atmosphere was relaxed and welcoming. The instructors were friendly and put everyone at ease. About 10 of us made up the first lesson in the 10-week beginners' course. Other sessions were run for intermediate and advanced pupils. You can wear any loose clothing like track suit trousers and a t-shirt with trainers or plimsolls.
what happens
We began with gentle warming up exercises. Then we began to learn the first movements of the t'ai chi 'form'. There is nothing strenuous or demanding about the exercises. We had to start with limbs relaxed, knees slightly bent, feet slightly apart, eyes straight ahead, and imagine our heads suspended from above. The hands are held in the 'tiger's mouth' position, with fingers together and thumbs out, throughout the form.
The first movement meant slowly moving both arms in the shape of a small wheel, then a larger wheel, then twisting the torso towards the 'north east'. We gradually added on more movements using the arms, feet and torso. It took roughly 30 minutes to learn the first nine moves. But while the movements are carefully prescribed, the class was informal and fun, with instructor Ashley Cheeseman full of jokes.
We then tried a form of meditation called 'kong jing'. For this we sat cross-legged on the floor, rubbed our hands together for 30 seconds until hot, then moved them in opposing circles a few inches apart. The aim was to generate and feel the chi between our palms. Several people said they could feel a 'tingling' or warmth between their hands. I felt sleepy, then slightly queasy and faint.
We rounded off the first lesson by repeating our part of the form, which we were told to practise once a day at home.
cost
With the Hine Tai Chi Schools, a beginners' course lasts 10 weeks and costs £37.50 for the first five weeks and £30 for every following five weeks. Elsewhere the cost of classes ranges from around £3 to £10 a session.
verdict
An hour of concentrating on slow movement certainly feels calming and refreshing. Would definitely try again.
it works for me
Alex Goodier, 21, is a van driver from Sidcup, Kent. Driving in central London used to make him feel severely stressed and he also suffered bouts of irritable bowel syndrome. He tried martial arts but found this too aggressive. He has been learning t'ai chi for nine months and usually practises every day after work. He certainly believes t'ai chi reduces his stress.
'I was very anxious and stressed before I started. I just kept losing my temper. It helps me to relax and not lose my temper. Instead of winding down the window and screaming at someone I just take a few deep breaths and carry on.'
Lisa Page, 29, is a project manager with London buses and lives in Bromley, Kent. She works fairly long hours and commutes one hour each way every day. She has suffered chronic fatigue syndrome or ME for 18 months and started t'ai chi about six months ago. Although she still has ME, t'ai chi has helped.
'Since I have been doing t'ai chi I have found it has helped to increase my energy levels but also teaches me to slow down and pace myself. I am a changed person. I am very relaxed and less stressed about things I used to get stressed about.'
help and info
Channel 4 is not responsible for the content of third party sites.
Channel 4's complementary medicine site has a section on t'ai chi.
organisations
Tai Chi Union for Great Britain
1 Littlemill Drive
Balmoral Gardens
Crookston G53 7GF
Tel: 0141 810 3482
Website: www.taichiunion.com
Exists to unite t'ai chi practitioners and promote t'ai chi in all its aspects including health, aesthetic, mediation and self defence.
websites
Chinese Wushu Research Institute GB
www.taichiltd.co.uk
The institute provides t'ai chi/qigong instructors and advice to various interested bodies such as hospitals, colleges and schools. Features details of classes.
Hine Tai Chi Schools (for the south east)
www.taichi-europe.com
One of the oldest and largest traditional t'ai chi schools in the UK.
Tai Chi Finder UK
www.taichifinder.co.uk
Comprehensive website which answers questions such as: what is t'ai chi, what happens in a t'ai chi class and what should I wear? Has details of classes, schools and t'ai chi events and products.
reading
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Complete Book of Tai Chi by Stewart McFarlane (DK Living, 1999) |
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The Complete Idiot's Guide to Tai Chi and Qi Gong by Bill Douglas (Alpha Books, 1999) |
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Tai Chi: The complete illustrated guide by Angus Clark (Element Books, 2001) |
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The Big Book of Tai Chi: Build Health Fast in Slow Motion by B.K. Frantzis (Harper Collins, 2003) |
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videos
There are lots of videos demonstrating t'ai chi. Some are available on the t'ai chi websites above. Here is a selection:
Tai Chi Anywhere by Dr Paul Lam (2000) |
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Tai Chi for Over 55s by Dr Paul Lam, £14.99 |
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An Introduction to Tai Chi Chi Kung by Lucy Lloyd-Barker (2001) |
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(updated December 2002, resources updated May 2005)
