Tai Chi

Alban Mind-Body Medicine

Often shortened to t’ai chi (pinyin: tàijí),[2] taiji or tai chi in English usage, t’ai chi ch’uan or tàijíquán is an internal Chinese martial artpracticed for both its defense training and its health benefits. Though originally conceived as a martial art, it is also typically practiced for a variety of other personal reasons: competitive wrestling in the format of pushing hands (tui shou), demonstration competitions, and achieving greater longevity. As a result, a multitude of training forms exist, both traditional and modern, which correspond to those aims with differing emphasis. Some training forms of t’ai chi ch’uan are especially known for being practiced with relatively slow movements.

Today, t’ai chi ch’uan has spread worldwide. Most modern styles of t’ai chi ch’uan trace their development to at least one of the five traditional schools: Chen, Yang, Wu (Hao), Wu, and Sun. All of the former, in turn, trace their historical origins to Chen Village.

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Overview

The term “t’ai chi ch’uan” translates as “supreme ultimate fist”, “grand supreme fist”, “boundless fist”, “supreme ultimate boxing” or “great extremes boxing”. The chi in this instance is the Wade–Giles transliteration of the Pinyin , and is distinct from  (ch’i, “life energy”). The concept of the taiji (“supreme ultimate”), in contrast with wuji (“without ultimate”), appears in both Taoist and ConfucianChinese philosophy, where it represents the fusion or mother[3] of yin and yang into a single ultimate, represented by the taijitu symbol Taijitu - Small (CW).svg. T’ai chi ch’uan theory and practice evolved in agreement with many Chinese philosophical principles, including those of Taoism and Confucianism.

T’ai chi ch’uan training involves five elements, taolu (solo hand and weapons routines/forms), neigong & qigong (breathing, movement and awareness exercises and meditation), tuishou (response drills) and sanshou (self defence techniques). While t’ai chi ch’uan is typified by some for its slow movements, many t’ai chi styles (including the three most popular – Yang, Wu, and Chen) – have secondary forms with faster pace. Some traditional schools of t’ai chi teach partner exercises known as tuishou (“pushing hands”), and martial applications of the taolu’s (forms’) postures.

martial-arts-291046_1280In China, t’ai chi ch’uan is categorized under the Wudang grouping of Chinese martial arts[4] – that is, the arts applied with internal power.[5] Although the term Wudang suggests these arts originated in the Wudang Mountains, it is simply used to distinguish the skills, theories and applications of neijia (“internal arts”) from those of the Shaolin grouping, waijia (“hard” or “external”) martial art styles.[6]

Since the first widespread promotion of t’ai chi ch’uan’s health benefits by Yang Shaohou, Yang Chengfu, Wu Chien-ch’uan, and Sun Lutang in the early 20th century,[7] it has developed a worldwide following among people with little or no interest in martial training, for its benefit to health and health maintenance.[8] Medical studies of t’ai chi support its effectiveness as an alternative exercise and a form of martial arts therapy.

It is purported that focusing the mind solely on the movements of the form helps to bring about a state of mental calm and clarity. Besides general health benefits and stress management attributed to t’ai chi ch’uan training, aspects of traditional Chinese medicineare taught to advanced t’ai chi ch’uan students in some traditional schools.[9]

Some other forms of martial arts require students to wear a uniform during practice. In general, t’ai chi ch’uan schools do not require a uniform, but both traditional and modern teachers often advocate loose, comfortable clothing and flat-soled shoes.[10][11]

The physical techniques of t’ai chi ch’uan are described in the “T’ai chi classics”, a set of writings by traditional masters, as being characterized by the use of leverage through the joints based on coordination and relaxation, rather than muscular tension, in order to neutralize, yield, or initiate attacks. The slow, repetitive work involved in the process of learning how that leverage is generated gently and measurably increases, opens the internal circulation (breath, body heat, blood, lymph, peristalsis, etc.).

The study of t’ai chi ch’uan primarily involves three aspects:

  • Health: An unhealthy or otherwise uncomfortable person may find it difficult to meditate to a state of calmness or to use t’ai chi ch’uan as a martial art. T’ai chi ch’uan’s health training, therefore, concentrates on relieving the physical effects of stress on the body and mind. For those focused on t’ai chi ch’uan’s martial application, good physical fitness is an important step towards effective self-defense.
  • Meditation: The focus and calmness cultivated by the meditative aspect of t’ai chi ch’uan is seen as necessary in maintaining optimum health (in the sense of relieving stress and maintaining homeostasis) and in application of the form as a soft style martial art.
  • Martial art: The ability to use t’ai chi ch’uan as a form of self-defense in combat is the test of a student’s understanding of the art. T’ai chi ch’uan is the study of appropriate change in response to outside forces, the study of yielding and “sticking” to an incoming attack rather than attempting to meet it with opposing force.[12] The use of t’ai chi ch’uan as a martial art is quite challenging and requires a great deal of training.[13]

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