DE GUZMAN, Lanier T.

January 10, 2020

SHAVUKA, Mariane P. CAM: Written Report for Tai Chi

TAICHI

Taichi is an art that includes the mind, body and spirit that is known to have originated in ancient
China. According to some, Taichi is one of the most effective exercises for health of mind and
body. According to traditional Chinese medicine, when yin and yang come together they create
a dynamic inner movement, similarly when practicing tai chi moves, the Qi, blood and the
muscles in the body work together to correct health imbalances. Tai chi is characterised by its
slow, graceful, continuous movements that are gentle on the joints and muscles.

History

According to traditional beliefs Taoist priest Zhang San Feng invented tai chi when he lived in
the Wudang Mountains. It is believed that he conceptualized the idea of Taichi after witnessing a
vicious fight between a crane and a snake. He used the moves from the animal fright and
incorporated it into his own sequences of movement.

There are different styles and forms of tai chi however the major ones are; Chen, Yang, Wu, Wu
(different words in Chinese) and Sun. Despite the distinctive features of each style, all Taichi
styles share the same essential principles. All forms of taichi are based on including the mind
integrated with the body; control of movements and breathing; generating internal energy,
mindfulness, song (loosening 松) and jing (serenity 静). Ultimately, Taichi aims to cultivate the qi
within us to flow smoothly and powerfully throughout the body. Total harmony of the inner and
outer self comes from the integration of mind and body, empowered through healthy qi which is
acquired through the practice of Tachi. Modernization of Tai chi incorporates medical science to
deliver health benefits more quickly.

Tai Chi Chuan

In English literature, Tai Chi Chuan is abbreviated to TCC. But in Chinese phonetic alphabet, it
is expressed as Taijiquan. Taijiquan is described as a traditional Chinese form of exercise
derived from martial arts folk traditions. The word “chuan” in Tai Chi means “boxing” because
boxing is considered as a form of martial arts. However, the word “chuan” was omitted in
literature for some reason.

Tai Chi was indicated as a state of the universe before the creation of heaven and earth. There
is a quote in Chinese Daoist Scripture that says:

"The universe was initially without life. The world had just cooled down from its fiery
creation and all was foggy and blurry, without differentiation or separation, with no
extremities or ends"
DE GUZMAN, Lanier T. January 10, 2020
SHAVUKA, Mariane P. CAM: Written Report for Tai Chi

This statement was called "wuji" which literally means no extremity, no dividing or no
discrimination.

What is taiji?

"It is generated from wuji and is a pivotal function of movement and stillness. It is the
mother of yin and yang. When it moves, it divides. At rest it unites."

It was said that the word “taiji” was derived from “wuji” which has no dividing, no extremity, and
no discrimination. Later on, the existing natural energy divided wuji into two extremities - the yin
and the yang. From that reason, it is important to note that wuji is not the yin yang, rather the
mother of yin and yang.

In yin yang, there is always a tendency to divide which is called “taiji” and means very ultimate
or very extreme. This initial separation or discrimination allows and causes all other separations
and changes in the world.

Scientific Basis

Taijiquan is an art of the mind. Before you start a sequence, you are in a state of “wuji” because
you are standing still and in a state of formlessness. The mind is quiet, focused, peaceful and
centered. The body is relaxed with no intention and the body weight is evenly distributed on
both legs.

Once you start the sequence, you will be in the state of “taiji” because your mind generated the
intention to start. In relation to yin and yang movement, your body will continuously shift the
energy from side to side and give your weight from foot to foot.

The form of Taijiquan is the intention or the motivation generated from the mind that causes yin
and yang to be discriminated. It is the mind that shapes reality. Once you start the motion, it is a
continuous and circular movement because in tai chi, there is no breaking of movement. If one
change is made, others can be made and each change opens to other possibilities for
variations. In relation to tai chi, one position direct you to change the position and goes on.
Taijiquan is based in yin and yang theory. Extreme yang weakens and evolves into yin. Extreme
yin in turn, will evolve into yang. They evolve into other back again continuously without
stopping.

Yin yang consist of circle and curved diving line, because yin and yang are generated and
contained in roundness. The smooth dividing line in yin yang means that they interact smoothly
and efficiently – one evolves into the other and back again. The small dot of yin inside the
greater concentration of yang and vice versa indicates that there is no absolute yin and yang,
DE GUZMAN, Lanier T. January 10, 2020
SHAVUKA, Mariane P. CAM: Written Report for Tai Chi

rather, there is a seed or source of yin in yang and of yang in yin. This yin yang theory pertains
to tai chi in terms of energy exerted in each movement. It can be soft when there is a need to be
soft, and it can be hard when it is necessary.

Techniques

There are different styles of Tai Chi that is being practiced around the world using both the
higher and lower positions of the centre of gravity. In the higher position, the knee angle was
about 150° in most of the movements with semi squat positions, whereas in the lower position
this angle was around 120°. The results showed that the average time taken to practice Yang
TCC was 17 minutes, whereas only six minutes were needed for Chen, and five minutes for the
simplified 24 form TCC. However, the performance of Chen TCC demanded significantly higher
energy expenditure than Yang or simplified 24 form TCC. Furthermore, practising TCC with
lower position techniques required significantly more energy than practising TCC with higher
position techniques.

Chen Style Taijiquan 56 form has a distinctive rhythm and magnificent postures. It emphasizes
on the “spiral twisting force” and focus on relaxing, agility and springing. Two (2) function of
Chen style are to be good for health and healing, and to be effective for self-defense. The
simplified 24 forms are the most popular tai chi forms. These can be encountered if you join
fitness clubs in community, recreational center or local parks. Yang style aims to learn the
subtlety of the use of internal force and power, one must learn the mind approach of the internal
power.

Taichi differs from person to person. It is more complex than what the naked eye sees. Taichi
can be a meditation and an integral exercise for all parts of the body and the mind. It brings
peace and helps you think more clearly. Tai chi can be many things for different people; regular
practice will bring better health and wellness.

The flowing movements of tai chi are powered by inner strength. With consistent practice,Taichi
practitioners are able to feel the internal energy (qi 氣), convert it to internal force (jing 勁) and
use it to generate more internal energy. This cycle has led enhancement of agility, fitness,
balance and a balanced mental state. Uniquely, taichi aims to build inner strength, thus it does
not matter what age you are, young & old are both able to partake in the practice.

Health benefits

Taichi is considered as a complementary alternative medicine because of the many health

benefits it has on the body. Taichi is said to have calming effects on the nervous system
because of the flowing movements that release tension. Constant opening and closing
movements on the joints have proven to be beneficial to the musculoskeletal system by
DE GUZMAN, Lanier T. January 10, 2020
SHAVUKA, Mariane P. CAM: Written Report for Tai Chi

increasing blood flow, restoring the flow of synovial fluid and relieving joint pain and
inflammatory conditions like arthritis. The cardiopulmonary system is also affected in that
oxygen to the tissues is increased with the aid of controlled breathing practised during taichi.
Increased oxygenation to tissues, lowers blood pressure and improves lung ability. The
movements of Tai Chi massage the lymph glands thus stimulating lymphatic drainage resulting
in a stronger immune system.

Precautions

Taichi can be practiced by all age groups and anyone who is fit and interested in the art,
however there are precautions to be taken. For instance, if you are a beginner it is advisable to
be taught by a trained instructor rather than practising in the comfort of your home with the aid
of DVD. Starting gradually and learning your bodies ability is key in taichi. Some people start the
art with the aim of fast action and thrill which is not advisable. With regards to pregnant women,
people who have just had surgery, fractures, back pain and those with joint pain are required to
get clearance from their doctors for them to be able to engage in the art.

Uses and Cultural Applications

Taijiquan is included in the compulsory teaching in China specifically the simplified form. TCC
was originally relates to concerns about physical fitness and self-defense, but over the centuries
it has become more focused on the homeostasis of the body's internal environment – the
interaction between mind and body. This is very helpful for elderly people due to their ageing
conditions such as the decline in organ function, joint degeneration, poor eyesight and balance,
and loss of stamina. Therefore, low velocity and low impact movement are the most effective
and appropriate forms of exercise for them.

Overall, TCC has a great potential for health promotion and rehabilitation, particularly for
maintenance of good mental and physical condition in the elderly.

Reference

https://taichiforhealthinstitute.org/what-is-tai-chi/
https://bjsm.bmj.com/content/35/3/148.short
https://www.taichibodyandmind.co.uk/news/tai-chi-qi-gong-5-common-myths-and-
misconceptions/
https://ymaa.com/articles/2013/05/what-is-taijiquan
https://dochenstyletaichi.com/why-do-chen-style-tai-chi/