TAI CHI

PRESENTED BY:
CASILANG, Michelle Anne Marina U.
FERRER, Julia Sophia C.
 INTRODUCTION TO TAI CHI
- Is also called as “tai chi chuan”
- The term "tai chi" has been translated in various ways, such as
"internal martial art," "supreme ultimate boxing," "boundless
fist," and "balance of the opposing forces of nature."
- It is a mind-body practice that originated in China as a martial
art.
- It is a noncompetitive, self-paced system of gentle physical
exercise and stretching.
- It started as a martial art, or a practice for fighting or
self-defense, usually without weapons.
HISTORY OF TAI CHI
 HISTORY OF TAI CHI
“Tai Chi,” the first known written reference of which appeared in the Book of Changes over
3000 years ago during the Zhou Dynasty (1100-1221 BC). In this book it says that “in all
changes exists Tai Chi, which causes the two opposites in everything.” Tai Chi means the
ultimate of ultimate, often used to describe the vastness of the universe.

12th-century China named Chang San-Feng (or Zan Sanfeng). Chang is said to have observed
five animals--tiger, dragon, leopard, snake, and crane--and to have concluded that the snake
and the crane, through their movements, were the ones most able to overcome strong,
unyielding opponents. Chang developed an initial set of exercises that imitated the movements
of animals. He also brought flexibility and suppleness in place of strength to the martial arts, as
well as some key philosophical concepts.
 HOW DOES TAI CHI WORK?
Because your immune system is
linked to your level of stress,
focusing on your conscious ability to
Tai chi is sometimes relax helps it function in a healthier
described as meditation in way. It gives us a chance to slow
motion because it promotes down in a world where the pace has
serenity through gentle become more and more frantic. We
movements — connecting run our lives in such a hectic,
the mind and body nonstop manner, and we’re not really
constructed to flourish that way. It’s
healthy for us to take a little bit of
time every day to slow down, to
relax, to meditate.
 TYPES OF TAI CHI
CHEN - Chen is the oldest form of tai chi. It was developed by the Chen
family in the Chen Village, and is characterized by a combination of slow and
then quick movements, including jumping, kicking, and striking. It also
utilizes a movement called "silk reeling," which is essentially a spiral-esque,
flowing movement that starts at the feet and moves into the hands and is the
foundation of Chen-style tai chi.

YANG - Considered the most popular form of Tai Chi and is the most widely
practiced across the globe today. It was founded by Yang Lu-Ch’an in the
mid-1800s and builds off the original Chen style. It focuses more on
improving flexibility via grand, sweeping movements that are executed in a
slow and
graceful motion. Because it doesn't use the quick fast movements of Chen,
it's considered more accessible and ideal for all ages and fitness levels,
which is likely why it's so popular.
 TYPES OF TAI CHI
HAO - Considered the least popular of all five forms of Tai Chi, largely because
it is quite nuanced and requires a more advanced skill level. This form places a
strong emphasis on "controlling the movement of qi (internal force)" and isn't
recommended for those who are new to the art.

WU - Also one of the most popular versions of Tai Chi, the Wu version was
developed by Wu Ch'uan-yu who was actually trained under Yang. What sets it
apart from other forms of Tai Chi is that it focuses on extending the body by
leaning forward and backward versus standing in a centered position. In that
sense, it very much focuses on improving balance.

SUN - The Sun form of Tai Chi was developed by Sun Lutang, a
Confucian and Taoist scholar who was also an expert in several different
forms of Chinese martial arts. This version involves more footwork
compared to the others, which is paired with soft and silk-reeling hand
movements. When you see it performed from beginning to end, it very
much resembles a beautiful choreographed dance.
 CHARACTERISTICS OF TAI CHI
CIRCULAR
圓 yuen: Every movement in TCC is circular so that all parts of the
body (shoulders, waist, hips, knees, elbows, etc.) travel along
circular paths. As Sifu always says: circular in all aspects.

RELAX
鬆 song: TCC stresses the concept of softness versus hardness.
One must be relaxed at all times to do good Tai Chi.

CALM
靜 jing: Movement must not have excess movement, flourishes
and features. The mind is clear, alert but not sleepy.
 CHARACTERISTICS OF TAI CHI
CONTINUOUS
連 lian: There should be a clear and continuous interchanging, or
transitions between Yin and Yang.

INTENT
意 yi: Without truly understanding the intent one is not doing real
tai chi. At the high level, the purpose of each movement can be
felt and seen through the movements.

ENERGY
勁 jin: Move with internal energy. Outwardly you can see it as an
explosive burst of force within a seemingly completely relaxed
movement.
 EIGHT IMPORTANT POINTS OF TAI CHI PRACTICE

SOFTNESS SLOWNESS
All movements should Allows precise control
be relaxed. and awareness.
Exert no unnecessary
strength.

IDEATION
The mind leads and
controls the body.
Visualise the movement.
Qi follows Yi (mind)
EVENNESS
There should be no stops
or gaps. Flow like a great
river. Maintain control
and coordination of
movement.
 EIGHT IMPORTANT POINTS OF TAI CHI PRACTICE

ROUNDNESS
Seen in all movements.
Limbs should be naturally
extended yet relaxed and well
rounded.
BREATHING
Should be fine, long,
calm and slow. Relaxed
and ultimately combined
with the movements.

DIFFERENTIATE ALL PARTS

YIN AND YANG MOVE AS ONE
(Substantial and Insubstantial) When one part of
There is continual change from substantial the body moves, all
to insubstantial. parts move.
Avoid double weightedness.
THE 13 POSTURES OF TAI CHI
PA-MEN – EIGHT GATES
WARD OFF – PENG
Peng is often referred to as a kind of “bouncing” energy. Example of
Form movements: Grasping the Sparrow’s Tail – Ward Off

ROLL BACK – LU
Lu Ching is receiving and collecting energy, or inward receiving energy.
Form movements: Grasping the Sparrow’s Tail – Rollback

PRESS – JI
Chi or Ji Ching is pressing and receiving energy.
Form movements: Grasping the Sparrow’s Tail – palm pressing on
forearm

PUSH – AN
An Ching is downward pushing energy. Form movements: Grasping the
Sparrow’s Tail, Fair Lady Works the Loom.
THE 13 POSTURES OF TAI CHI
PA-MEN – EIGHT GATES
PULL DOWN – TSAI
Tsai Ching is grabbing energy. It is a force delivered by a quick grab and
pull. Form movements: Needle at Sea Bottom

SPLIT – LIEH
Lieh Ching is striking energy that splits apart an opponent. Form
movements: Parting the Wild Horses Mane; Slant Flying; Wild Stork
Flashes Its Wings

ELBOW – CHOU
Chou Ching is elbow-striking energy. Form movements: Turn and Chop
with Fist

SHOULDER – KAO
Kao Ching is a full body stinking energy. The peng energy is mobilized
throughout the entire body, and then the entire body is used as one unit
and the force is delivered with the shoulder or back.
 THE 13 POSTURES OF TAI CHI
WU-HSING – FIVE ELEMENTAL PHASES OF CHANGE

ADVANCING STEPS – JIN

Advancing Steps, Stances, and Looking (Jin Bu). Forward
movement is associated with the Element Metal.

RETREATING STEPS – TUI

Retreating Steps, Stances, and Looking Back (Tui Bu).
Backward movement is associated with the Element Wood.

STEPPING TO THE LEFT SIDE – KU

Left Side Moving Steps, Stances, after Gazing to the Right (You
Pan) or faking to the right. Movement to the left and looking to
the left is associated with the Element Water.
 THE 13 POSTURES OF TAI CHI
WU-HSING – FIVE ELEMENTAL PHASES OF CHANGE

STEPPING TO THE RIGHT SIDE – PAN

Right Side Moving Steps, Stances, after Looking to the Left
(Zou Gu) or faking left. Movement to the right is associated
with the Element Fire.

SETTLING AT THE CENTER – DING

Settling at the Center, Rooting Stances, and Holding Still –
Zhong Ding. Centering, holding to one’s center, maintaining
equilibrium, settling, moving downward, and staying balanced
at one’s center are associated with the Element Earth.
 BENEFITS OF TAI CHI
● Relieves stress and anxiety: the meditative aspect of
Tai Chi combined with the physical movement can help
calm your mind, improve focus, and can even help
trigger the release of feel-good endorphins.
● Boosts cognitive abilities: A 2013 meta-analysis
published in the Journal of Sport and Health Science
stated that physical exercise, in general, improves
cognitive function and researchers specifically
recommended Tai Chi for elderly people since it’s a
gentler and more accessible form of physical exercise
that also combines mental exercises via repeated
“choreography.”
● Increases flexibility and agility: Similar to yoga, Tai
Chi often involves extensions of the body that can
generally improve upon your flexibility and agility.
 BENEFITS OF TAI CHI
● Improves balance and coordination skills: In addition
to improving flexibility and agility, the intricate “yin and
yang” of Tai Chi movements can help you with balance
and coordination.
● Enhances strength and stamina: With ongoing
practice, you might find you’re leaner, that your muscles
are more defined, and that you’re able to exercise for
longer periods of time.
● Better sleep: Regularly practicing tai chi may help you
to have more restful sleep.
● Promotes weight loss: One study tracked changes in
weight in a group of adults practicing tai chi five times
a week for 45 minutes. At the end of the 12 weeks,
these adults lost a little over a pound without making
any additional lifestyle changes.
 REFERENCES:
https://theculturetrip.com/asia/china/articles/a-brief-history-of-tai-chi-in-china/
http://www.americantaichi.net/TaiChiOverview.asp
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https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/tai-chi/art-20045184
#:~:text=Tai%20chi%20is%20a%20series,connecting%20the%20mind%20and%20body
https://www.medicalnewstoday.com/articles/265507#types
https://www.verywellmind.com/what-is-tai-chi-5073074
https://www.healthline.com/health/tai-chi-benefits#weight-loss
https://www.pkshiu.com/tai-chi/six-characteristics-of-tai-chi
https://www.marthastewart.com/featured/StriveHowDoesTaiChiWork
https://taichimontreal.wordpress.com/principes-de-base-du-tai-chi/the-13-postures-of-taijiquan/
https://www.taichiaustralia.com.au/tai-chi/important-points
https://www.rothrockskungfu.com/history-of-tc/
THANKS FOR
LISTENING!