Derived from martial arts, tai-chi is a body discipline that is part of the energy exercises of traditional Chinese medicine.
In this file you will learn more about this practice, its principles, its history, its benefits, who teaches it, how a session is carried out and what the main contraindications are.
Tai-chi is a global energy gymnastics that consists of performing a set of continuous and circular movements performed slowly and precisely in a pre-established order.
History of Tai Chi
Over the centuries, Chinese society has developed a strong martial tradition, tai-chi was originally a fighting technique transmitted orally, from teacher to student, in the greatest secrecy within peasant families.
Its origin remains difficult to determine, however, several authors credit Zhang Sanfeng, a Chinese monk who lived in the 16th century (or perhaps the 12th century), with the creation of the 13 basic postures of taichi.
It would have been inspired by a fight between a bird and a snake to design the sequences.
The snake would have triumphed thanks to its slowness, its flexibility and its rounded movements that had little influence on its opponent.
Over the years, the technique of tai-chi has been greatly simplified and softened, although some masters have continued to impart traditional martial notions (for example, knowledge of deadly vital points).
In 1976, when universities reopened in China, taichi became accessible to the masses and was taught in university physical education programs.
It has largely lost its energetic component (Qi work).
Today, millions of Chinese practice tai chi daily, especially the elderly, but many do it for reasons of inner development that go far beyond physical training, it was introduced in North America in the early 1970s.
Martial art or relaxation system?
This global energy gymnastics comes in many styles: some schools focus on self-knowledge through an inner focus while others promote combat techniques.
However, most schools have abandoned their martial intent in favor of developing flexibility and Qi awakening.
To fully understand what tai-chi is, you must know what it forms, with Qi Gong, one of the 5 branches of Traditional Chinese Medicine (TCM).
The other 4 branches are acupuncture, Chinese dietetics, Chinese pharmacopoeia (herbalism) and Tui Na massage.
Therefore, it is necessary to approach tai chi in the broader context of ATC that is presented in the sheet of the same name.
The initial principles
In taichi, learning to brake is essential. In fact, it is the extreme slowness of execution that allows blockages to be detected and the flow of energy to be felt.
Furthermore, the awareness of the slow and precise transfer of body weight from one leg to the other and the alternating play of arms and legs perfectly embody Chinese thinking based on the dynamic balance of forces.
From Yin and Yang, this practice also emphasizes breathing, which should be slow, deep, and regular. As the practice progresses, the individual must coordinate their breathing with the execution of the movements.
Always practiced in the vertical posture, the number of movements in a complete sequence varies from 24 to 48, reaching up to 108, which corresponds to the original form of tai-chi.
During the sequences, it is the hands that guide the movements and capture and direct the energy so that the body finds its support in the Tan Tien, the center of gravity located a little below the navel.
The essence of taichi is the search for the balance of the two energy poles, the Yin, from the earth, and the Yang, from the sky.
The benefits of tai chi
Many studies report the benefits of taichi practice for various illnesses, however, it is often found that the studies are inconsistent, have insufficient numbers of participants, and various methodological shortcomings.
Reduce the risk of falls and improve balance in the elderly
In a systematic review published in 2009, the authors concluded that tai chi can reduce falls or the risk of falling in people over 60 years of age, have a disease or addiction that limits their daily activities).
They also mention that, to be effective, it is essential that tai chi is practiced regularly, in addition to reducing the risk of falls, tai chi would increase walking speed, improve balance and give more confidence during movement.
Helps control high blood pressure and reduces the risk of cardiovascular disease
Two systematic reviews of patients with hypertension reported a significant decrease in blood pressure in people who practice taichi.
These results suggest that taichi may help reduce the incidence of certain cardiovascular diseases, such as stroke and chronic heart failure.
Another review specifically evaluated the effect of tai chi in patients with cardiovascular disease.
The results of three clinical studies carried out on 208 patients with coronary artery disease or heart failure showed an improvement in quality of life, a reduction in systolic and diastolic blood pressure and an increase in the exercise capacity of these patients.
Improving the functional abilities of women who have overcome breast cancer
In a systematic review that included 3 studies, the results revealed that taichi did not provide more benefits than walking, psychological support or standard care, in the quality of life of these women.
On the other hand, one of them had beneficial effects on self-esteem in relation to psychological support.
Improve the sleep of the elderly
In 2004, a clinical study compared the effect of tai-chi with relaxation techniques (stretching and breath control) on sleep quality.
Participants in the tai chi group reported decreased time to fall asleep (on average 18 minutes), increased sleep duration (on average 48 minutes), as well as reduced periods of daytime sleepiness.
Improve aerobic capacity
The results of a meta-analysis indicate that people who regularly practice taichi develop better aerobic capacity (the maximum amount of oxygen that the body can absorb from the air and consume).
Improvements were seen when tai chi was practiced for a longer period of time. It also appears that people who are initially sedentary benefit more from Tai Chi than people who are already active.
But this is not all, other studies have shown that taichi would also promote mental health and improve psychological well-being, improve lung capacity, reduce certain symptoms of rheumatoid arthritis, relieve knee osteoarthritis and improve range of motion of the joints of the lower limbs.
In addition, results from other studies suggest that tai chi may help control high blood pressure in the elderly, reduce osteoporosis, reduce symptoms of fibromyalgia, help control diabetes, help reduce symptoms of Parkinson's disease and help with diabetes.
Weight control in obese women, however, more studies are needed to ensure the efficacy of tai-chi in these conditions.
Tai Chi in practice
Tai Chi specialists practice in specialized centers, community centers, sports clubs, YMCA or leisure centers.
Single session courses
Tai-chi classes are taught individually or in groups, usually on a weekly basis, usually a course lasts just over 1 hour and is developed in three phases.
Start with warm-up exercises and stretches for about twenty minutes.
The teacher can then integrate elements of Qi Gong to rebalance the body's posture and channel its energy.
The rest of the session will consist of learning tai chi movements and performing them slowly in order.
While the first two phases occur more individually, the last phase can occur in small groups.
Contraindications of Tai Chi
Tai Chi is a very accessible practice, but it is not recommended for people with serious joint problems and also for people with fractures or serious heart problems.
Pregnant women should practice Tai Chi carefully, avoiding sudden movements.
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