End of the Garden

Tuesday, February 26, 2008

Tai-Chi, The Secret Strengthener


Many people have heard of T’ai-Chi and have no idea what it is. T’ai-Chi Ch’uan means ‘Ultimate Supreme Form of Boxing’, no messing there. A surprise to most is that T’ai-Chi is a martial art. A martial art in its purest form is self-protection, an inner and outer awareness. When I first started T’ai-Chi in 1986 I knew nothing of this, only that it was an unusual exercise form performed very slowly. The martial art aspect was a revelation opening up a whole new world that linked physical health with mental strength and self-confidence.

Having osteoporosis can affect our balance, flexibility and poise; one fall can lead to a huge loss of confidence. In trying to protect ourselves we limit our activity, our world shrinks, our health suffers. Learning T’ai-Chi all those years ago transformed me; it improved my general health and taught me skills to deal with all the ups and downs of life. During many years of teaching T’ai-Chi and Qigong I have watched people change and become balanced; physically softer and stronger and growing in self-confidence. This is true self-defence, one that has none of the hard punching, kicking and other acrobatics of a Kung Fu movie.

Recommended by NICE as suitable exercise for people with osteoporosis, T’ai Chi and its relative, Qigong (pronounced Chi Kung) are excellent ways to help maintain balance, bone density and flexibility. Both forms of exercise strengthen muscles and joints, help to stabilize blood pressure, ease breathing and calm the mind. In China Qigong practice is prescribed in hospitals for many medical conditions. Meaning ‘energy work’ it is simpler than T’ai-Chi to learn so is suitable for those who haven’t attended a formal exercise class for a while, and both offer similar benefits.

The relaxed, circular movements of T’ai-Chi and Qigong appear like waterless swimming, a smooth continuous, flowing dance. Do you remember those inserts on BBC TV? One was a group practising T’ai-Chi by a lake like a flock of red birds in slow- motion. These graceful movements have none of the hardness of other martial arts, the power, strength and healing properties lie in this softness. The slow pace allows us time to become aware of physical and mental habits developed over years and gradually we can adjust to a more beneficial way of breathing, standing and moving. Over time strength and flexibility improve without stressing joints and straining muscles which can occur with more vigorous exercising.

To help understand the simplicity of these forms try this ‘Supporting the Sky’ Qigong exercise at home. Stand with the feet 12-18 inches apart and parallel. Gently release tension by imagining your limbs are like over-cooked spaghetti; heavy, soft, warm and flexible. Spaciously breathe in and out several times. Imagine your back is long and wide. On a long in-breath slowly float the arms up in front of you in a ‘ward-off’ posture (imagine a huge beach ball between your arms) until they are as high as you can comfortably take them. On a complete out-breath open the arms wide floating them down towards the thighs. At the same time slowly bend the knees in time with the out-breath keeping the heels on the floor. Repeat this sequence several times taking all the time in the world. Relax the belly and jaw, feel more weight in the feet and soften the shoulders. Stop if anything is uncomfortable; work with how you are, and not with how you wish to be.


Raising the arms promotes fuller, easier breathing. Working with knees bent tones the calves, helps circulation and preserves bone density. Moving slowly and calmly deepens our self-awareness and allows confidence to grow.

T’ai-Chi & Qigong help us to make friends with our bodies and their inevitable changes. A good teacher will encourage you along the way and will have that twinkle in the eye, the essence of enjoyable T’ai-Chi & Qigong practice. Take the first step; find a teacher and begin learning. Now!