The West is discovering China’s centuries old “secret” to aging gracefully with vitality, strength and peace of mind. Taiji, also known as TaiChi, is an ancient Chinese martial art that combines gentle, flowing movement and quiet meditation into exercises that improve your health. You may have noticed people in our local parks performing graceful flowing movements, just standing in front of a tree with their eyes closed or engaging in a playful two-person interchange. These people are practicing Taiji.
Taiji has 5 distinct styles: Chen, Yang, Sun, Wu, and Wu (Hao). Each style has a different flavor but the fundamentals are all the same. According to Dr. Yang Yang, a Chen Taiji master and researcher, Taiji practice has three components: qigong, Taiji form and push hands. Qigong is the quiet meditative component done sitting, standing or lying down. Qi is translated as “vital energy” or “life force” while Gong refers to the practice of Taiji’s fundamental skills. Taiji forms are a set of choreographed slow, flowing movements. Push-Hands is two-person training for balance, strength and reaction.
With qigong you learn to relax your body, breathe deeply and release your worries and tensions. By practicing Taiji form, you improve your flexibility, coordination, agility, strength, postural control and balance, sensitivity, reaction time and confidence. Push-Hands can be rather vigorous so is usually not taught to older adults. The movements are fun, easy to learn, low impact, provide a range of motion to help gradual improvement, requires no equipment or can be done anywhere. So when packing for your next trip you can have extra suitcase space since you can practice in your normal clothes without getting sweaty, you don’t need any bands, balls or weights and need little space so you have no excuse not to continue your exercise regime!
Researchers are discovering that Taiji has the power to significantly improve your quality of life—physically, mentally and spiritually. In ongoing research particularly among older adults, scientists are documenting improvements in blood pressure, digestive health, balance, sleep, strength, flexibility, mental clarity and the ability to handle pain. Even more profound is the deepened sense of spirituality and relaxation most gain from this exercise.
The Champaign-Urbana area is most fortunate to have classes available from the Center for Taiji Studies that was founded by one of the leading Chen style Taiji masters in the US, Dr. Yang Yang. Dr. Yang has studied Taiji for 35+ years and was a national champion in China during his college years. Dr. Yang has the unique combination of being a skilled Taiji practitioner and teacher as well as earning a PhD in kinesiology from the University of Illinois. Dr. Yang’s research focused on the benefits of Taiji in older adults specifically looking at reducing the risk of falling by improving balance and flexibility, increasing lower body strength, and reducing joint stiffness and pain from arthritis. Dr Yang developed an Evidence Based Taiji (EBT)™ program of 7 moments that along with qigong comprise the foundation of his research Taiji program. The EBT™ classes as well as traditional Chen Taiji 48 movement form, pao cui and push hands are available through the Center for Taiji Studies.
Now you may think that Taiji sound too good to be true. Taiji isn’t the latest elixir to long life and perfect health as you age but it sure helps! For more in depth information about Taiji and Taiji research go to www.centerfortaiji.com or call The Center of for Taiji Studies at 217-351-9388.
Linda S Dutton CNP,
Taiji practitioner and teacher