Tai Chi
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Why Tai Chi Is the Perfect Exercise?
It's easy to tell people to make exercise part of their daily routine. It's not so easy to tell them what to do. Some people like to run marathons or climb mountains. But if you would rather care for your body without risking life or limb or increasingly creaky joints, you might consider Tai Chi Chuan, the ancient martial art that looks like a cross between shadow boxing and slow-motion ballet.
Not to be confused with Falun Gong, a quasi-religious and political movement that uses similar exercises, Tai Chi combines intense mental focus with deliberate, graceful movements that improve strength, agility and — particularly important for the elderly — balance.
Practitioners praise Tai Chi's spiritual and psychological benefits, but what has attracted the attention of Western scientists lately is what Tai Chi does for the body. In many ways, researchers are just catching up to what tens of millions of people in China and Chinatowns around the rest of the world already know about Tai Chi. Scientists at the Oregon Research Institute in Eugene reported that Tai Chi offers the greatest benefit to older men and women who are healthy but relatively inactive. Previous studies have shown that Tai Chi practiced regularly helps reduce falls among healthy seniors. The next step, from a scientific point of view, is to determine whether Tai Chi can help those who are already frail.
There are several styles of Tai Chi, but most of them start with a series of controlled movements, or forms, with names like 'Grasping the Sparrow's Tail' and 'Repulse the Monkey'. There are many good how-to books to get you started, or you can choose from among the growing number of classes offered at rec centers and health clubs across the U.S. (These have the added benefit of combining instruction with a chance to meet new people.) Either way, the goal is to move at your own pace. As Tai Chi master Martin Lee of the Tai Chi Cultural Center in Los Altos, California, puts it, "Pain is no gain."
It can take a few months for the effects to kick in, but when they do they can act as a gateway to a new lifestyle. "Once people start feeling better, they often become more active in their daily life," says Dr. Karim Khan, a family-practice and sports physician at the University of British Columbia.
Any form of exercise, of course, can do only so much. "For older individuals, Tai Chi will not be the end-all," says William Haskell, an expert in chronic-disease prevention at Stanford University. "But Tai Chi plus walking would be a very good mixture." Younger people probably need more of an aerobic challenge, but they can benefit from Tai Chi's capacity to reduce stress.
The best thing about Tai Chi is that people enjoy it, so they are more likely to stick with it long enough to get some benefit. It helps when something that's good for you is also fun.
Does Tai Chi help people with rheumatoid arthritis?
To answer this question, scientists analysed 4 studies. The studies tested 202 people who had rheumatoid arthritis.
Some people attended classes, were taught or practiced Tai Chi for 8 to 10 weeks.
The other people did not receive classes with Tai Chi.
The studies were not high quality but this Cochrane Review provides the best evidence about Tai Chi that we have today.
What is Tai Chi and how could it help people with rheumatoid arthritis?
Rheumatoid arthritis is a disease in which the body’s immune system attacks its own healthy tissues.
The attack happens mostly in the joints of the feet and hands and causes redness, pain, swelling and heat around the joint.
Tai Chi, also called ‘Tai Chi Chuan’ combines deep breathing and relaxation with slow and gentle movements.
In older people, Tai Chi has been shown to decrease stress, increase muscle strength in the lower body,
and improve balance, posture and the ability to move.
It is not known whether Tai Chi could provide the same benefits for people with rheumatoid arthritis.
Does Tai Chi work?
Two studies tested and showed that people’s ability to do daily chores, the tenderness in their joints, the number of swollen joints they had and the strength of their grip was about the same whether they did Tai Chi or not.
One study tested and showed that the range of motion of the ankle, hip and knee
improved more when doing Tai Chi than not doing Tai Chi.
After 10 weeks of Tai Chi and then 4 months later, people doing Tai Chi
enjoyed the programme and felt that they had improved more than people who did not do Tai Chi.
The studies, however, did not test for improvements in pain or quality of life.
Were there any side effects?
In two of the studies, about one third of the people doing Tai Chi complained of a sore knee, shoulder or lower back during the first 3 weeks but the pain did decrease and they continued to do Tai Chi (except in one person).
More people left the studies when they did not do Tai Chi.
INTRODUCTION TAI CHI YANG STYLE
Tai Chi 24 Form
What you will be learning is the Yang style Tai Chi Chuan Forms. The form consists of 24 movements or 48 linked together in a continuous fashion so as to form a single continuous motion from beginning to end or in effect one movement.
The short form as you will learn is a meditation in movement and exercise designed to massage internal organs (liver, intestines, stomach, spleen, kidneys, etc.). Also to give flexibility to the spine, create a better sense of balance, stretch tendons and tone muscles in the arms and legs.
There is a martial arts aspect involved in Tai Chi Chuan (the name after all means "Grand Ultimate Boxing"). Most of the movements will be described physically in terms of attack and defence for those who are curious about the meaning or reason for particular types of movement. You are however, forewarned that you are not -- repeat -- not being taught a form of self defence. It takes many years of practice and studied introspection to utilise Tai Chi Chuan as a fighting art. The person who learns the short form and believes he has fighting art knowledge, has in fact learned just enough to get himself seriously hurt or killed.
As a final word, let me say that Tai Chi Chuan should be practiced every day. It should not however be something that you have to make yourself do but rather be something that you want and like to do, it should be fun rather than a chore.
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One of the best reasons to study any tai chi sword form is to bring the mind and body into harmony. To correctly use the sword, the student must make it an extension of his body.
The hand that holds the sword should remain relaxed. There should not be a death grip on the handle, but at the same time, firm contact should be maintained. Traditional martial artists frown at the many new "experts" who hold the sword gingerly with two or three fingers, thus allowing it to spin more easily in elaborate patterns. They say such practitioners look more like they are getting ready for a tea party than a sword fight. In sword sparring, merely tapping such a loosely held weapon would knock it out of their hand. |
Tai Chi Single Fan : For Health and Martial Arts.
The Tai Chi Single Fan routine incorporates movements from the Chen, Yang, Wushu and Sun styles of Tai Chi Chuan. Created by the Chinese martial arts, this routine combines the artistic and martial functions of the fan. Practicing Tai Chi can develop your flexibility, strength, balance and health. Whether you practice Tai Chi as a martial art or for health and enjoyment, you will find Tai Chi Single Fan a wonderful addition to you overall Tai Chi regimen. “The fan is considered to be one of the most lethal weapons in a martial artist’s arsenal as it can be easily concealed. While it is traditionally a man’s weapon, both men and women enjoy this form”
Tai Chi Comments:
David
Hi my name is Dave and I am 65 years old. Before I started to attend master Jago's classes and practiced Tai Chi, I had so much pain from my osteoarthritis that I could only walk less than a couple of hundred yards before I had to stop. The pain was mainly in the major joints of my feet and my right hip. The consultant could only offer me very painful operations that would leave me with feet that had no movement, the joints being 'welded'. My physiotherapist gave me treatment that really helped, but the pain was still bad and walking difficult. I started to use a stick and was afraid I may land up in a wheel chair. I do not see myself as an old crock and past it so I tried Tai Chi as it was supposed to help. After a couple of months my physiotherapist said that I had improved so much that I would be better doing the Tai Chi than the pysio. Eighteen months on I am continuing to improve and the pain I suffered is vastly diminished. I can walk for two or three miles without a major problem. I still have some problems with my hip and may have to eventually have replacement operation but my major source of pain, my feet, is continuing to improve and I do have less pain in all my joints. So if you are like I was please have a word with Jago and try Tai Chi. If you don't fancy it, would you like to buy a stick, as I am saving up for a new Tai Chi sword?
George
Hi my name is George and I have been practising the art of Tai Chi Quan for twelve months. My mentor is Master Jago Auteri and with his help and guidance I have been able to understand and enjoy the art of Tai Chi Quan. Training classes are held twice a week and with the help of others we learn to progress in the art of Tai Chi Quan. For more information please contact Master Jago Auteri.
Diane
Hi my name is Diane and I've been going to Jago's tai chi classes for 4 years and hope they never stop! Although it takes a lot of concentration to learn the various tai chi forms, it is also relaxing and I find the classes very effective at reducing stress. Tai chi is very good for coordination, balance and general mobility. It gives me a sense of achievement as I've learnt various forms, including the sword form which I found very difficult at first but really enjoy now. I'm also enjoying learning tai chi fan at the moment. Jago's classes are friendly - we work together, help each other and usually have a few laughs, too. It's also a pleasure to watch Jago's wonderfully precise and flowing movement. I can definitely recommend it.
Derek
Hi I'm Derek and I have been doing Tai Chi with Sifu Jago Auteri for five years and I have found his classes to be informative, challenging and relaxing. I would recommend taking up Tai Chi to anyone who wants to start a gentle program of exercise. Tai Chi is the moving meditation that is the answer to the stress of today. I am a Musician http://www.dhrecords.com/SpiritnJazz/home.html and teacher, and I have a very hectic lifestyle involving lots of travelling and long hours and for me Tai Chi is the one thing that gets me sorted. Iit goes with me wherever and it is cheaper than beer and better for you than smoking.... So if your're thinking about starting, take the plunge join a class to day!
Hope to see you soon.
Derek
Naj
Naj Aziz
I have been learning Tai Chi with master Jago for about 18 months, visiting the gym at least once a week if not more. I have found Tai Chi most beneficial for relaxation and physical exercise, whether in the privacy of my home or in the class. I find the graceful and gentle movements of exercises very peaceful and at the same time keeping the mind focussed and alert. For me it is a refreshing escape from the hectic and stressful life of running my own restaurant www.mem-saab.co.uk .
I wholeheartedly recommend it to any one of any age.
Gill
Hi, my name is Gill. I’m 62 years old and retired from full time work just over two years ago. As part of my new life I wanted to take up something completely different but knew I needed more exercise too in my new life. A much younger friend encouraged me to try Tai Chi. I’ve found it very challenging at times, trying to learn the co-ordinated movements, but Master Jago lets you go at a pace that suits you. His teaching programme allows you to build up your knowledge gradually from simple beginnings. It’s really good but gentle exercise and you can practice easily in your own living room or your garden. I’d recommend it to anyone to try. It’s fun to meet up with the others in the class each week and a great experience when you find you’ve mastered the movements.
Gloria
Hi, my name is Gloria. I am 62 years old and I have been attending Tai - Chi classes run by Master Jago Auteri for 4 years. When I found going to the gym too painful on my knee joints I joined the gentler forms of Tai - Chi. I am now more supple, with no knee pain. Tai - Chi is great for improving the memory and the slow, gentle forms relax and destress my hectic week. Having mastered the sword movements I am now studying the fan parts 1 & 2 and the more complex 48 styles of Tai -Chi Quan.
Loving every class!
Thanks Master Jago.
David
Hi, my name is David and I have been doing Tai Chi now for about five and a half years with Master Jago He is an adept teacher of Tai chi. He's patient and he will let you learn Tai Chi at your own pace. You are not rushed to learn Tai Chi because it is an art that should be mastered in depth, and this takes time. A lot of people think that you can learn Tai Chi through reading a book. You can get the basics by reading a book but the best way is to have hands-on teaching with a Tai Chi master, for example Jago is a Master in his own right, has many years of experience and he is always updating his techniques.
I have learned various techniques in Tai Chi, including the sword levels 1-2. I have progressed enough to be in the advanced classes and with other students like myself I go to learn the moves of 48 of Tai Chi Quan, which is a combination of moves that we have already learned in previous classes. Jago incorporates other moves and combinations that also helps with the moves of the 48. He also supplies D.V.D.s on the subject. We are dedicated students and we help and support each other while we are working but we do also have a few laughs along the way. Very comfortable atmosphere is there when doing Tai Chi. My personal feelings when doing Tai Chi - I can switch off from the daily stresses of everyday life. When focused on Tai Chi I find it comes naturally after a few weeks of mastering each move. When I am learning new moves in class this is another matter : ( You forget your left from your right, stand on one foot and nearly fall over, and also you forget to breathe, because you are trying to get your moves right! That's my favorite! I would highly recommend Master Jago's Tai Chi classes to anyone who would wish to learn it.
With Honour and respect for Master Jago, from Tai Chi student David.
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WHAT IS QIGUNG ?
1st Qigung exercise
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8 BASIC STAGES exercise
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