Positive Health Online

In recent years there has been increasing interest in the ancient art of Tai Chi, which for centuries has been a closely guarded secret in China. All across China, in the early mornings from five o’clock onwards, you can see people of all ages practising Tai Chi in the parks or roadsides.

Nowadays you can see amazingly beautiful art forms practised throughout the West, as many renowned practitioners from China are now living here. These practitioners have passed on their experiences and understandings to Western disciples who now share them with their students in a much more ‘open door’ atmosphere than was traditionally practised in China.

Tai Chi can be described as a dynamic form of moving meditation, which helps to bring about calm and peace of mind whilst gently exercising the whole body. The basic principles of Tai Chi that inform the art are those of relaxation, yielding, and the cultivation of inner strength and harmony.

As a form of exercise, Tai Chi is accessible because all the practices and movements are easy to follow, performed in a natural relaxed way, and cause no excessive stress on the body. The graceful, flowing movements of Tai Chi enhance the flow of energy in and around the body. All the movements are done in a natural, relaxed way.

Many of the health benefits of Tai Chi naturally arise through regular sustained practice, and the exploration of its underlying principles, as they manifest in both body and mind. This makes the practice an exciting inner and outer journey of personal exploration. As the practice deepens naturally through dedication and perseverance, one can experience a deeper understanding of the principles that are the foundation of this art form.

The principles of Tai Chi include using the mind as opposed to physical force, postural alignment and relaxation of the body, allowing the breath to be natural, and encouraging the mind to be calm within movement. I shall discuss these underlying principles in more detail later on in the article.

From its origins in 14th Century China, the practice of Tai Chi has been handed down from generation to generation, and is widely recognized as a simple art form with profound benefits for health, vitality and wellbeing.

Taoist Roots of Tai Chi

The roots of Tai Chi practice can be found in the ancient Taoist philosophies based on (amongst other things) the principles of Yin and Yang.

Taoism offers a philosophy of observing events, noticing their spontaneous arrangements, and explaining them in order to live more in harmony with the world. One of the major goals of Taoism is health and longevity, the thinking behind this being that if you live more in harmony with your surroundings, you will be able to live a more balanced, happier and healthier life.

The early Taoist philosophers referred to the void and boundless state that existed before the world was created as Wu-Chi, or the ultimate formless state. This state cannot be understood with the rational mind, yet everything in the material world, as we understand it, is formed out of this state. Out of this void, the two opposites of Yin and Yang are born. These opposites are both complementary opposites and interdependent, relying on each other for their existence. These two opposites form the polarities of experiences in life – light and dark, black and white, masculine and feminine – that shape experiences of the world as we know it.

In Taoist cosmology and philosophy, the laws of Yin and Yang are seen to affect all processes at work in the world, and encompass the idea of harmonizing body, mind and breath.

The Tai Chi Diagram of Balance

The (whole) Tai Chi diagram [shown below] represents balance, whilst Yin (black) and Yang (white) represent change. The two aspects of Yin and Yang are harmoniously balanced yet in a state of constant flux and change.

All the principles of the practice of Tai Chi can be understood by reference to the traditional Tai Chi diagram, and I shall touch on these shortly. The Taoists observed nature, and the Way of Nature is also known as the Tao. In this way, the movements in Tai Chi are natural. Many of them originate from observations of nature and are experienced as part of nature.

Chan San-Feng and the Tao Te Ching

It is said that a Taoist master called Chan San-Feng was the founder of Tai Chi, and that he was taught the practice in a dream, which was confirmed later by his observations of nature. In the dream, a crane and a snake were engaged in mortal combat. He noticed how the snake would recoil to avoid the crane’s attack before striking, and how the crane would use its wings to softly cover the snake.

The dream gave Chan San-Feng an insight on the practicality of yielding, pliability and softness. He translated these insights into many of the postures and movements that are common in Tai Chi today, such as ‘White Crane spreads its Wings’ and ‘Snake creeps down’, and ‘Wave Hands like Clouds’.

Apart from the Bible, the Tao Te Ching is the most widely translated and printed philosophical text in the world. The text is deeply poetic and profound, its words pointing out the way to find harmony of body, mind and spirit.

Many of the principles contained within the Tao Te Ching emphasize simplicity and the cultivation of a calm contented body/mind.

The Tao (Te Ching) is about observing and following nature’s processes. In other words, observing the responses from nature as a result of one’s actions and then adjusting those actions accordingly.

The Way of Tai Chi (or the ‘Tao’ of Tai Chi) is therefore, more about listening and responding than taking specific conscious action. It is about cultivating a deepening awareness of bodily processes and strength through relaxation and consciously releasing tensions in the body.

We Learn to Follow Nature’s Course, Cultivating a Calm Attentive Mind

In accord with these principles, in the practice of Tai Chi, we learn to cultivate a calm attentive mind, allowing the body to arrive into balance. This is known as investing in loss. Western thinking says that in order to become strong we need to build up our bodies and feed the ego. In Tai Chi practice we soften and relax both body and mind, and learn to let go of the analytical/superficial-thinking mind.

There are several fundamental principles, informed by Taoism, on how we practise Tai Chi. These are stillness within movement, postural alignment, the use of Mind as opposed to physical force, and relaxed breathing.

Stillness within Movement

Being still within the body means staying within the postures of the Tai Chi form and not adding anything to what is already present.

Being still within the mind means you don’t continue to produce thoughts, just noticing what is arising in the moment.

This is about letting Nature work on itself, and cultivating a state of ‘being’ as opposed to ‘doing’ anything. This is the meaning of ‘Stillness within Movement’. The cultivation of central equilibrium and balance in this way is a life-long resource.

In Tai Chi practice we cultivate a calm attention to the movements of the body. The movements of the Tai Chi form are slow, continuous and flowing. If the movements are slow, you can breathe deeper and allow the breath to sink to the belly. This has a soothing effect on mind and body, and allows the movements of the body to become active and nimble.

Additionally, the movements of Tai Chi should be continuous from beginning to end, in an endless circle. One movement flows into the other, just as in the Tai Chi diagram.

Postural Alignment and Relaxation of the Body

Finding and sustaining a good bodily posture is the key to tapping into and circulating the subtle body energy that brings about physical wellbeing.

This encompasses the more ‘external’ postural aspects of the practice. Briefly speaking, the shoulders, chest and waist should be relaxed, the spine upright, the pelvis tucked under, and the whole body loose, aligned and stable. Many western therapies and practices have borrowed these postural understandings and insights.

A structurally aligned body will be more readily able to relax. This helps the practitioner receive bodily experiences and begin to cultivate physical wellbeing. Through consciously softening and releasing any accumulated tension in the muscles and tendons, a base of physical wellbeing can permeate deeper into the body, eventually bringing the mind to a more open expansive and receptive state.

The more specific postural ‘requirements’ of Tai Chi are:

1.    Relaxation of the Waist
The waist is seen as the master of the body and should sink, allowing the feet to form a strong base;
2.    Correct Position of Chest and Back
The chest is relaxed slightly inwards so the energy can sink to the lower abdomen. The spine should be held upright;
3.    Keeping the Head Upright
The chin should be slightly tucked-in and the head upright, allowing the spirit to rise to the top of the head;
4.    Sink Shoulders and Elbows
Shoulders and elbows should both be relaxed. If you lift your shoulders the chi will rise with them and the whole body will be without root.

Using the Mind instead of Physical Force

While performing the movements, one maintains tranquility of mind. This is done by focusing the mind not on the gross (more external) movements of the body, but on the subtle sensations that arise in the body as a result of movement.

During practice, we can notice the natural tendency of an untrained mind to persistently wander off to more external experiences. Noticing this movement of mind, one is then encouraged to bring the attention back to bodily sensations. Over time, with patience and persistence, a sense of inner peace and a calming of the mind will naturally arise.

As the mind calms and the body relaxes into the postures of Tai Chi practice, the mental mood becomes more tranquil, and the practitioner can realize a sense of peacefulness and effortlessness. With this quality of attention there is no need to force the body upright; the whole energy body supports itself and you can experience a sense of rootedness and buoyancy. In my experience this is most profoundly experienced while practising outside in the fresh air, especially in close proximity to trees and water.

Relaxed Breathing and Awareness

In Tai Chi practice we encourage the breathing be natural, relaxed and through the nose, with the tongue lightly touching the roof of the mouth. The subtle sensations arising in the body through breathing can help us focus more deeply on the body as opposed to external stimuli.

Over time, we can learn to use the breath sensations to focus more deeply on body sensations. By doing this, we can cultivate a clear intention to deepen our experience of bodily sensations, and then use the out breathing to consciously relax and release the body. This is an excellent way of cultivating bodily awareness and sensitivity.

As we deepen in our practice, we can expand our attention to the whole connected body in movement, together with all the thoughts and emotional states that arise in consciousness.

Health Benefits of Regular Tai Chi Practice

With just 20 minutes practice each day, on a regular basis, you can experience real tangible benefits.
The beneficial effects of Tai Chi have much to do with its characteristic features – the concentration and mental focus required, the slow controlled movements, and regular deep breathing – all contributory factors in the prevention and treatment of disease.

Tai Chi has been recommended for a variety of ailments, including arthritis, hypertension, stress, poor posture, insomnia, asthma, pulmonary-tuberculosis, and multiple sclerosis.

In short, Tai Chi is beneficial for your health if practised on a regular basis, refreshing and stimulating the body without causing exhaustion. The gentle, controlled, circular movements will not abuse weight-bearing joints. It aids circulation, vascular and lymphatic drainage, improves posture and reduces stress and tension. Tai Chi also mobilizes stiff joints and helps reduce back pain by promoting good posture and strengthening muscles. It also helps strengthen the immune system.

On a psychological level it can lead to improved confidence and self-awareness.

On a spiritual level, Tai Chi is a practice that can lead to insight into the nature of bodily life. It can also reveal understandings into the nature of reality that can bring about liberation of body and mind.

Bibliography

Kelly P. Relax, Deep Mind. 2nd Edition. Published and Distributed by Patrick Kelly. ISBN 0-476-00425-X. New Zealand. April 2004.
Lao Tzu. Tao Te Ching. Translated by DC Lau. Penguin Publishers. ISBN 0-14-044131-X.
Jou Tsung Hwa. The Tao of Tai-Chi Chuan – Way to Rejuvenation. Published by the Tai Chi Foundation. ISBN 0-8048-1357-4.
Lo, Inn, Amacker and Foe. The Essence of Tai Chi Chuan. North Atlantic Press. ISBN 0-913028-63-0.

Further Information

If you are interested in exploring the practice of Tai Chi, there is no substitute to practising with a teacher who can share his/her personal experiences, expertise and insights. There are many Tai Chi teachers around the country, but to gain maximum benefit it is important to seek out recognized and qualified teachers with whom to practise, especially if you are new to this beautiful art. For more information visit www.taichination.com