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what is it?
T'ai chi, or t'ai chi chuan, is a dynamic or 'hard' form of qigong/chi kung, and comprises a series of postures linked by slow, graceful movements and accompanied by breathing techniques that focus concentration. The sequence is designed to restore and enhance the flow of chi, or 'vital energy', exercising mind, body and spirit to bring health and well-being.
According to legend, t'ai chi, a 'non-violent martial art', was developed from kung fu by Chang San-feng, a 13th century soldier and mystic seeking spiritual growth. He is said to have been inspired by a dream of a snake and a crane engaged in a dance-like fight. Others attribute the creation of t'ai chi to a retired Chinese general, Chen Wang-ting, about 400 years ago. Whatever its origin, it has been practised by millions in China and is increasingly popular in the West.
There are five main styles of t'ai chi: yang, wu, chen, woo and sun. Yang, the most commonly practised in the West, uses large, open gestures.
what it's supposed to do
The movements are said to harmonise the fluctuating energies of yin and yang in traditional Chinese medicine and encourage the smooth flow of chi through the meridians.
It is commonly recommended for anxiety, fatigue and other stress-related conditions, high blood pressure, enhancing mental and physical control, improving vitality, calming the mind and promoting health. T'ai chi could be an appropriate form of exercise for a variety of musculo-skeletal problems like arthritis because it improves flexibility and builds muscle strength gradually.
what happens
It is possible to learn basic t'ai chi movements from a video, but far preferable to attend a class with a teacher. Classes are usually held weekly for about an hour, with fewer than 20 people, who can be of all ages and agility. The teacher will explain the philosophy behind t'ai chi and ensure you do the movements correctly. The sequences can take a long time to learn — between six months and three years to become proficient and years longer to be a master.
The 'short form' of t'ai chi consists of about 24 movements that can be performed in 10 minutes, while the 'long form' of 108 movements takes up to 40 minutes. They tend to have symbolic names like 'snake creeps down to water'.
what's the evidence?
Several studies show that regular t'ai chi can reduce falls in the elderly or those with balance disorders. It has been shown to lower blood pressure and a 1999 study of people with multiple sclerosis who practised t'ai chi found it contributed to an overall improvement in quality of life.
There are no good controlled studies that show it can reduce the pain or inflammation of arthritis but anecdotal experience suggests it helps flexibility and has the ability to strengthen connective tissue. Stanford University, California, is studying the benefits of t'ai chi for those aged 60 and older as part of a wider project on ageing and exercise.
precautions
Go to the safety first section of 'before you start' for some general precautions to take into account when considering a complementary therapy.
- T'ai chi is a gentle form of exercise with no harmful effects, but check with a doctor if you have any symptoms of disease.
- Do not stop taking any prescribed medication without consulting your doctor.
how to find a practitioner
Many local authorities, local evening classes and health clubs offer t'ai chi classes. Lists of UK schools and classes by location can be found on the internet through www.taichifinder.co.uk, a clearing house site that gives brief background notes on teachers.
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(July 2002)
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