What is Tai Chi for Beginners?
Tai chi chuan, commonly known as tai chi, is a system of exercises originating in China that is popular throughout the world. Originally a martial art, tai chi is now enjoyed primarily for its health benefits. Numerous scientific studies have demonstrated that practising tai chi can improve your health. For example, the Central Sydney Tai Chi Trial, which was sponsored by the NSW Health Department, found that older participants in a weekly community-based tai chi class had a reduced incidence of falls when compared with a control group. Tai chi works to improve health by improving cardiovascular fitness, strengthening the muscles and increasing flexibility. It also trains the mind, aiding in relaxation, relieving stress and improving your mood.
Tai chi was originally a closely-guarded secret martial arts tradition in ancient China. Over time, different tai chi teachers have developed their own styles, incorporating different sequences of movement. The most popular tai chi styles are known by the names of their founding teachers. They include Chen, the original tai chi style, and Yang, the best known style around the world, as well as the lesser-known Sun, Wu (武) and Wu (吳) styles (these two Wu names are actually different words in Chinese). Tai chi movements are known as ‘forms’. Sequences of these forms are linked together to create tai chi ‘sets’. Each of the traditional styles contains one or more tai chi sets, many of which are long and complicated, making them difficult to master. In 1956, the Chinese Sports Committee asked four experienced tai chi teachers to develop a standardised set of 24 forms based on the Yang style of tai chi. This form, known as the Yang 24 Forms (or sometimes just as the 24 Forms) is now the most popular tai chi set in the world.
Tai Chi for Beginners was developed by Dr Paul Lam of the Tai Chi for Health Institute based on the Yang 24 Forms. Tai Chi for Health programmes are based on traditional tai chi principles but are specially modified to make them easier to learn. Traditional tai chi incorporates some high-risk movements that carry a risk of injury. Tai Chi for Health programmes have been thoroughly vetted to ensure that they are safe for learners without previous tai chi experience, including older learners and people with mobility issues. Dr Paul Lam is a medical doctor as well as an experienced practitioner and teacher of tai chi. He developed the Tai Chi for Health programmes in collaboration with medical and tai chi experts to make learning tai chi easier and safer for all.
Tai Chi for Beginners incorporates warm-up and cool-down exercises, qigong breathing techniques, foundational movements and a short set of tai chi forms. The warm-up and cool-down are based on tai chi principles and can be practised on their own for a quick tai chi workout.
Qigong breathing exercises are an important part of the programme. Qigong is an ancient form of mind-body exercise. It incorporates deep breathing, meditation and gentle physical exercise. Qigong is based on the traditional Chinese understanding of qi, a life-energy that circulates within the body. Qigong exercises are designed to enhance the circulation of qi in the body, clearing blockages and leading to better health. From a Western scientific perspective these exercises work by helping participants to slow their breathing, relax and develop mental focus.
Tai Chi for Beginners incorporates five foundational movements that form the basis of more advanced tai chi sets. By the end of the programme, participants learn to combine these movements into a short set of 7 tai chi forms. This short set incorporates the same essential principles as the longer sets and can be enjoyed on its own. Having learned Tai Chi for Beginners, participants will also have a solid foundation for learning the Yang 24 Forms.
