Tai Chi

A technique that integrates body, mind and spirit, tai chi (pronounced tie-chee) has been practiced for centuries in China. Tai Chi means "Grand Ultimate" and implies "the balance of opposing forces of nature." The traditional training is intended to teach awareness of one's own balance, both physical and mental.
Tai Chi began as a martial art, but today it's most frequently practiced for its health benefits and meditative properties. It has become a popular exercise for millions of Chinese and is especially popular among older people.
Tai Chi was first introduced to the U.S. in the mid 1960s and has really caught on in the past 20 years. From parks, community centers and senior-citizen centers to health clubs and YMCA/YWCAs, it's hard to find a place that doesn't offer classes. People all over the world practice Tai Chi every day.
In Tai Chi, you perform a series of slow, graceful, controlled body movements while your body remains straight and upright. It includes stepping, shifting weight and rotating. Throughout the session, your breathing becomes deep, yet relaxed. Tai chi movements have been compared to those performed in yoga and ballet.
Stories abound about the origins of Tai Chi. According to one of the most popular legends, Tai Chi's motions are based on those of a snake. A martial arts master named Sanfeng dreamt about a battle between a snake and a crane during which he noted the snake's graceful fighting movements. Those movements inspired the development of the non-combative style of Tai Chi.
Tai Chi is a low-impact activity. One key principle (which comes from Taoism) is wu-wei (or the action of non-action), which refers to going with the flow—not forcing things.
Like acupuncture, Tai Chi is based on the concept of chi (pronounced chee), the vital life energy that sustains health and calms the mind. Chi courses through your body through specific pathways or meridians). The traditional explanation is that the practice of Tai Chi improves health by improving the flow of chi, thereby restoring energy balance.
Chi must flow freely for good health; blocked chi can lead to illness or disease. All forms of traditional Chinese medicine aim to restore energy balance and conserve the body's chi or life vitality. This health system includes the practices of acupuncture, massage, herbal medicine and Tai Chi's sister healing art, qigong (pronounced chee gong).
Modern researchers are finding amazing health benefits from Tai Chi. Regular practice builds strength, enhances both muscle tone and circulation, and improves balance, flexibility, posture, coordination and range of motion. Some studies also show that Tai Chi can lower blood pressure and heart rate as well as ease arthritis pain. It can also help prevent osteoporosis, making it particularly beneficial to women, and reduce the incidence of falls. Tai Chi also helps reduce stress and improve concentration and increase energy.
Unlike many other types of exercise, Tai Chi is accessible to people of any age and condition—children, senior citizens, and even people who use walkers. It requires no special clothes or equipment, and it can easily be practiced at home. Some modified forms of Tai Chi can be practiced by individuals with limited mobility. In fact, Tai Chi is particularly beneficial to the elderly and people with impaired motor skills. And since Tai Chi emphasizes correct posture and balance, the exercise may be a safer alternative for women with frail bones than other physical activities.
Medical science remains unclear about exactly how Tai Chi works. While several studies have documented its benefits, none have completely explained why or how it works—at least in the context of Western medicine. But there are theories. While traditional practitioners might attribute the health benefits to the free flow of chi, Western-world scientific research into Tai Chi is finding other possible explanations for its salutary effects. For instance:
Deep breathing promotes relaxation, stress reduction and concentration.
Focused attention not only relaxes the body and mind, it helps cultivate mental alertness.
The exercises strengthen muscles and bones (for instance, as a weight-bearing exercise that requires you to support your weight while standing, Tai Chi is a good preventive measure for osteoporosis).
Since most of the movements involve alternating weight-bearing in the legs, Tai Chi helps cultivate better balance by improving coordination and control of the body during movements.