Category: General

Category: General

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Category : General

What’s in a name? When it comes to Tai Chi, there seems to be a lot more than there should be!

Much of the general public has at least heard of Tai Chi, yet relatively few will be familiar with the term taijiquan. Yet there are numerous Masters and Instructors who will insist that taijiquan is the “real” Tai Chi, and that anything calling itself “Tai Chi” is not Tai Chi at all. Along similar lines, more and more exercises programs titled “Tai Chi” are appearing and boasting that they are faster and easier to learn than “the martial” Tai Chi – when the truth is, these programs may emulate the forms and postures of certain Tai Chi styles, but any resemblance to Tai Chi ends there.

Confused yet? Wait til someone tells you that it’s “really T’ai Chi”. Or “Taiji”. Or “Taijiquan”. Or “T’ai Chi Ch’uan”, and that any other variation is incorrect, or not really Tai Chi.

At this point you could be forgiven for asking, “would the real Tai Chi please stand up?” And while linguistically there is an argument that these terms can mean different things, when we are talking about “Tai Chi”, we really are talking about the same thing. Yet how is anyone without background or experience in Tai Chi supposed to know this?

Hopefully this will help you understand the difference – or lack thereof.

What’s in a name?

The first step towards understanding lies in understanding that the translation of Chinese to English is, under the best of circumstances, quite challenging. There are a number of reasons for this, not the least being that Chinese uses syllables to make up words, as opposed to English words made up of individual letters. This is compounded by the fact that there are a number of different versions (dialects) of Chinese, and over time different methods used to translate Chinese to English, and this has resulted in different English transcriptions of the same words. The following table demonstrates how Tai Chi could be written using three different romanization systems:

Wade Giles (circa 19th Century)Pinyin (from 1950)Modern English (today)
T’ai Chi (originally T’ai Chi’h)TaijiTai Chi
T’ai Chi Ch’uan (originally T’ai Chi’h Ch’uan)TaijiquanTai Chi Chuan
Table 1: Comparison of written translations

The important thing to realize is that regardless of the system used, the meaning is the same: Tai Chi is Taiji is T’ai Chi.

Is there a difference between Tai Chi and Taijiquan?

Again, in linguistic terms, there is a difference in translation between Tai Chi (Taiji) and Tai Chi Chuan (Taijiquan). However, for the purposes of describing the martial art, I’m going to tell you that these terms are one and the same. Here’s why.

First, understand that taijiquan IS a martial art. When you see a group of 80-year olds practicing their Tai Chi in the park, they are performing the martial art taijiquan. This can be a challenging concept for those not familiar with taijiquan. How can an elderly person moving so slowly be considered to be practicing a martial art, like kung fu or karate? It is because all the movements (forms) have been designed with a martial (combat) application in mind. Though taijiquan is performed slowly, there is no reason that it cannot be performed at a greater speed in order to be used for self defense. In fact, there are many taijiquan Masters who were famous for their martial abilities; one example would be Yang Luchan, the founder of Yang style taijiquan, who was so renowned for his martial prowess he became known as “Yang the Invincible”.

In recent times, and especially today, taijiquan is sought out more for its health benefits than its martial applications. In line with this, the “quan” – meaning “fist” – part is often dropped, resulting in taiji, or its more popular English term, Tai Chi. This does not mean that the martial aspect is not there; rather it demonstrates that the focus of Tai Chi training has become health and well-being rather than self defense. Any Tai Chi Master or Instructor should both know and be apply to explain and demonstrate the martial applications of the forms that they are teaching. Otherwise, one has to question whether what is being taught is in fact Tai Chi.

When is Tai Chi not Taijiquan?

Hopefully you can see that when are talking about Tai Chi, we are actually talking about taijiquan, and that they are one and the same thing. Today, Tai Chi is the popularized name and the one most people will recognize. Put “Tai Chi” into Google, you will get about 240 million hits. Put “taiji” into the same search, you’ll get less than 10% of that (and “taijiquan” will get about 20% of “taiji”). This is why a number of Masters and Instructors like myself are pushing for “Tai Chi” to be used as standard nomenclature so that the general public does not have to be confused by a variety of different names or terms.

However, there are an increasing number of exercise programs that are claiming to be modifed, or simplified forms of Tai Chi, or claim to be only for health, or specific health conditions, without any of the martial aspect included. These programs have often been developed based on real Tai Chi forms, however have had much of the background and fundamental principles that are essential to Tai Chi stripped out of them, to the point where, to the trained eye, they no longer resemble Tai Chi. Further, there are so-called “Tai Chi Instructors” who using the name and concept to promote their activities – often with accompanying claims that their programs are easier, quicker, better for specific demographic groups than “traditional” Tai Chi – who are actually teaching, at best a form of qigong, and at worst, a form of low-impact aerobic exercise. They rely on the fact that the general public does not know the difference, but will recognize the name “Tai Chi” and see it as a desirable form of exercise.

Let’s be clear: while these programs may actually be beneficial to one’s health and well-being, if they do not contain all the elements that make Tai Chi what it is (not just the martial aspect but the underlying theory and philosophy, as well as the techniques themselves), then they are not Tai Chi, and should not be called by this name.

I hope this helps clarify what Tai Chi is, and perhaps equally important, what it isn’t.

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Category : General

I’m just going to come straight out and say it: you cannot learn Tai Chi from a video or a book.

Before you consider arguing with me, let me qualify that statement.

Learning Tai Chi is unlike learning many other forms of exercise, or many other skills for that matter. In fact, to say that you “learn Tai Chi” might not even be an accurate statement. A similar concept might be learning a language; you can learn the words and their meanings, phrases and correct grammar, pronunciation and sentence structure, but to become proficient or fluent in that language, you need to immerse yourself in it with other fluent or native speakers. Only in this way do you discover the nuances that go with using language that simply learning the words and phrases cannot give you. You have to experience it, and the only way to truly experience it is with someone else who is more proficient than you.

It is the same with Tai Chi. Tai Chi is more than just performing a slow exercise. It is more than just choreography. It is something you have to feel and experience. It’s something you need to be guided towards, yet discover for yourself. To do that, you need someone to guide you. To help you understand not just what you’re supposed to do, but how it should feel. You need someone to help you know what to look for.

What you need to learn Tai Chi is: feedback.

Even the best book or video, by the most expert Master, with the most detailed instructions and hundreds of images for you to compare yourself to cannot give you any feedback on your performance. Without having someone in person to guide you, you can’t know whether you need to (for example) sink a little deeper, relax more, extend more, direct your focus, or any one of numerous other adjustments that you might need to make. Even if you are able to copy the Instructor’s movements exactly like they show you, at best you are imitating Tai Chi, not performing it.

That isn’t to say that books and videos are without value. In my own practice I have (and continue to) read many books and watch many videos to help deepen my understanding and overall development of Tai Chi. I also make videos available to my students and encourage them to read from books on a recommended reading list I maintain. The difference is, I use these resources to supplement my learning and instruction, not substitute for it. These resources are there to enhance and expand knowledge and understanding of Tai Chi. The learning occurs in the class, with the Instructor. At best, a book or video can only show you what the path looks like. Only the Instructor can tell you if you are on the right path, and if not, help guide you towards it.

If you are interested in Tai Chi, by all means pick up a book or watch a video and discover what it is all about. However, if you want to learn Tai Chi, find an Instructor and attend classes, as well as reading the book and watching the video.

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Category : General

If you put the words, “Tai Chi” into a search engine, you’ll get a thousands of different results from different schools, organizations and instructors saying they teach “Tai Chi”. To someone unfamiliar with Tai Chi, it might seem you’re spoiled for choice: they all teach the same thing, so just pick one, right?

Well, it’s not that simple. For starters, there are many different styles of Tai Chi, and finding the right style – the right introduction to Tai Chi – for you can be a challenge. However, even more than that, these days there are many programs calling themselves “Tai Chi” that may, in some ways, resemble Tai Chi, but are in fact not.

So how is the newcomer to Tai Chi supposed to know the difference? Below is a guide to recognizing whether the “Tai Chi” you’re doing is ‘traditional’ or ‘non-traditional’.

What’s in a name?

The name, “Tai Chi” can be confusing, even in some instances misleading, as it seems to have become a catch-all moniker for any form of exercise that is performed slowly. So the first question you should ask is: what is it you’re actually doing?

Taijiquan (tie-gee-chwan – sometimes also spelt Tai Chi Chuan or T’ai Chi Ch’uan) is the traditional form of what today is often shortened to Tai Chi (T’ai Chi, or Taiji). Taijiquan is a martial art: all the movements (forms) within a sequence have martial applications for self-defence. Some schools/instructors still make a point of referring to what they teach as Taijiquan (as opposed to Tai Chi) in order to emphasize they are teaching traditional Tai Chi, as opposed to non-traditional alternatives. However, many schools now use the simplified English name, “Tai Chi”, because it is more recognizable and identifiable to the broader public, and because many people seek out Tai Chi for its health benefits as opposed to its martial applications.

There are some who argue that Tai Chi and Taijiquan are two different things. This is at best, inaccurate, and at worst, misleading. If you are learning Tai Chi from a traditional sense (see below), you are actually learning Taijiquan.

What is Traditional Tai Chi?

Let’s make one thing clear straight away: at of the time of writing, there is no formal classification (that I am aware of) of “traditional” Tai Chi. I am using the term “traditional” as a way of contrasting Tai Chi with other forms of exercise that may be based on Tai Chi, but are not necessarily Tai Chi (this contrast will, I hope, become clearer as you read on).

With that in mind, traditional Tai Chi, regardless of style, follows the instruction, principles, theory and philosophy of Taijiquan. It is a martial art, whether the instruction or practice specifically focus on the martial aspect, or not. If the instruction does not focus on the martial aspect, the instructor should at least understand and be able to convey to students the martial application to help them understand why forms are performed a certain way. Many known Masters of Tai Chi have argued that if the martial aspect is disregarded, it is no longer Tai Chi*.

However, Tai Chi is much more than a system of self-defence. The principles of Tai Chi are derived from Taoist philosophy, which also forms the basis of Traditional Chinese Medicine (TCM). To fully understand the relationship between Tao, TCM and Tai Chi is a discussion far beyond the scope of this article; however two main concepts which are present in Tai Chi practice is the idea of qi (chee – also spelled chi), a lifeforce energy that provides the underlying basis of our health (or lack thereof), and the idea of contrasting but complementary universal forces, Yin and Yang, the balance of which also helps us maintain good health – for that matter helps bring about the natural order of the universe. (Please note: this is an exceedingly simplified explanation of these two concepts and you are encouraged to read about these concepts further in order to understand their significance). This is where the idea of Tai Chi having health benefits beyond simple physical exercise came about: because Tai Chi focuses on understanding and developing these energies, a person can use Tai Chi to help maintain optimal health and increase their lifespan, amongst other benefits.

In line with this, there are many theories and principles that have been developed by Masters over the years – often referred to as the Tai Chi Classics – that guide the Tai Chi student to develop their understanding and practice – and thereby gain the benefit – of Tai Chi. It can be said that these particular principles and theories are what differentiates Tai Chi from other styles of martial arts. Again, it has been argued that anyone practicing Tai Chi who is not also striving to understand and follow the teachings of the Classics is not really performing Tai Chi. My own Master would often comment, “it’s good kung fu, but it’s not Tai Chi.”

Although this is a simplified and brief outline of what traditional Tai Chi is, what should be apparent is that traditional Tai Chi is not just a form of ‘slow exercise’ (in fact, there are many forms and styles of Tai Chi that use rapid or explosive movements), or a ‘moving meditation’. There are many facets to understanding and practicing Tai Chi, and for the committed student of Tai Chi there is always more to learn and develop.

What is Non-Traditional Tai Chi?

Again, understand that at the time of writing, there is no formal classification (that I’m aware of) of “non-traditional Tai Chi”; it is simply a term I’m using to differentiate between traditional Tai Chi and other “Tai Chi” practices.

At the risk of stating the obvious, a simply explanation of non-traditional Tai Chi would be anything that isn’t traditional Tai Chi. However, if you don’t have any experience with traditional Tai Chi, how could you be expected to know the difference?

Non-traditional Tai Chi is often, at best, a ‘filtered’ form of Tai Chi. Often, the martial aspect will be entirely disregarded because it is only being practiced for “health benefits”. Instead, the focus will be on slow and gentle movements. In some instances the sequences or forms themselves may be modified from the original in order to make their instruction “more accessible”. The underlying theory and philosophy will often be ignored (assuming it is even known by the instructor), or only referred to in a casual or off-hand way; a historical reference or quirk, as opposed to a guide or instruction.

This is not to say that non-traditional Tai Chi is not beneficial: in fact the opposite is often true. Any form of exercise can have benefit to people, if it is performed safely and effectively. What is at question is: is it really Tai Chi if it is missing many of the essential elements of traditional Tai Chi? Should it even be able to be called “Tai Chi”? This is something that increasingly being debated as more and more non-traditional Tai Chi schools and instructors commercialize “Tai Chi”.

As a general guide to determining whether a program is non-traditional Tai Chi, you should be aware of the following:

  • use of the terms, “modified”, “variation of” or “based on” when referring to the type of Tai Chi that is being taught, or “combined with” where the exercise claims to combine Tai Chi with some other form of exercise (yoga and pilates are common). I would also caution against claims of the instructor’s “own style”;
  • encouraged use of adaptive equipment, such as walkers or chairs, to facilitate a student’s ability to perform the exercises (while very useful to enable participation in exercise, this is more suited to Qigong practice than Tai Chi);
  • specificity of what the Tai Chi is “for” – eg: “Tai Chi for [insert health or medical condition]” (traditional Tai Chi is beneficial for many health and medical conditions and there is no variation that specifically targets one over the other) – or modification of the actual name – eg: “Tai Chair” (see above) or “Aquatic Tai Chi”; and
  • instructor qualifications, especially those who have become instructors by doing a course as opposed to engaging in traditional Tai Chi instruction – be especially aware of anyone offering to qualify you as an instructor by taking a “weekend” or “two week” course (traditional Tai Chi instructors have often devoted years, if not their life, to learning Tai Chi and have been specifically selected – often graded and/or certified – by their instructor/Master to teach).

Traditional or Non-Traditional: Which One to Choose?

The only way to answer this question is to ask yourself: why are you interested in learning Tai Chi?

If you are interested in finding a light, easy form of exercise that you can attend either regularly or semi-regularly, similar to a light aerobics or stretching class, where you can turn up and follow along with the instructor without the need to have a deeper understanding of what you’re doing or why you’re doing it, you would probably benefit from joining a non-traditional Tai Chi class or program.

If, however, you are wanting something deeper, something that requires you to learn, and practice, and think about, that can have far-reaching benefits for all aspects of your health – not just physical – that presents a constant challenge that enables you to continuously develop and grow over your lifespan, you would do well to seek out a traditional Tai Chi school or instructor.

For further guidance to finding a suitable Tai Chi instructor I recommend one of my previous articles: Six Tips Before You Start Tai Chi Class.

* examples include but are not limited to: Wong Kiew Kit, Dr Yang Jwing-Ming, Waysun Liao, and Yang Cheng-Fu. Discussion of this can be found in many of their own respective publications.

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Category : General

I’ve been an Instructor of Tai Chi for a number of years now, and a student of Tai Chi much longer than that. Over that time my knowledge and understanding of what Tai Chi ‘is’ has changed and evolved from the first time I stepped into a class, and certainly from my idea of what it was before I took my first class. In hindsight, I can honestly say I had no idea what Tai Chi ‘is’, or what to expect from attempting to learn it. Today my only regret is that I didn’t start learning it many years before that first class!

Over more than 20 years involvement in Tai Chi I’ve seen a lot of students come and go. Of the ones that go, there is, in my observation, a lot of leave because the class they attend turns out to be something different than what they expected, or what they are looking for. Similarly, many people who I talk to about Tai Chi and encourage to take it on don’t because they’ve already formed an idea (bias might be a better word) of what it is and determined it’s not for them.

I’m known for saying, “if I had my way, everybody would do Tai Chi.” I say this as a Tai Chi Instructor, as a physical therapist, as a friend and colleague, as a parent, as a member of the community. In my personal and professional opinions – biased though they might be – Tai Chi (and Qigong) is one of the few things that can benefit everyone who does it.

So if you’re debating whether to try a Tai Chi class, or maybe you’ve just started or just about to start a class, I’d like to offer you six pieces of advice so that you can get the most from your introduction to Tai Chi.

Keep an Open Mind

Many people who begin Tai Chi usually do so with an idea of what it’s going to be like – and often, that idea is not at all what it turns out to be. I feel this is because our broader society has developed a preconceived idea – a stereotype, if you like – of what Tai Chi ‘is’. For example:

  • Tai Chi is just for “old people” (it is not, it’s for everybody and the younger you start the more benefit you’ll get);
  • Tai Chi is just slow movements/exercises (it is not; not only are there sets and styles where at least some movements are performed very quickly, Tai Chi requires attention and focus to understand not just the movements but the affect they have on the body, the mind and the spirit);
  • Tai Chi isn’t a real martial art (it is – taijiquan, the Grand Ultimate Fist – even if the martial aspect is not always emphasized, the martial art is still there);
  • Tai Chi isn’t really exercise (it is, and research is finding it’s just as, if not more, effective as other forms of low- to moderate-intensity exercises for building strength, balance, endurance and improving flexibility, reducing weight, benefiting mental and emotional states, etc.);

and the list goes on. The fact is: if you’ve never experienced Tai Chi for yourself, chances are you really don’t know what it’s about – and that’s a good thing! Even if you have undertaken some form of Tai Chi class, depending on the quality and experience of your Instructor, you may not have really been exposed to the essence of Tai Chi.

You must keep an open mind, and be willing to learn what Tai Chi is, and is all about. Forget the stereotypes. Understand that Tai Chi is as much about the experience as it is about performing the movements. In that respect, what Tai Chi ‘is’ becomes a very personal thing: you will come to realize that the question is not “what is Tai Chi?”, but rather, “what is Tai Chi to me?”. That way, you will get as much as you want to get from it – maybe even more.

It’s About Learning, Not Imitation

Starting a Tai Chi class is not like starting an exercise class. If you go to an aerobics class, or a spin class, or even some yoga classes, you are essentially just following along with the instructor or presenter. While there is an aspect of learning, especially if, for example, you need to follow a routine or perform an unfamiliar exercise, that learning often remains within the classroom. Few people would go home and practice what they did in class. Some might not even think about what they did once they walk out the door. This isn’t necessarily a bad thing; it’s more that these classes are structured in a way that you don’t need to learn the routines, because each time you come to class, you can just follow along with the the instructor says or does.

Tai Chi is different. Like any other skill set, getting the most out of Tai Chi means that you need to learn it; not just the what or the how but the when, where and why as well. This involves more than just practice (though as you’ll see below that’s important as well!) – it always requires some absorption and reflection of each lesson you take. If you only attend class and try to follow along with what the Instructor or the other students are doing, without giving the time and attention to learning for yourself what needs to be done, then ultimately you might be engaging in some useful exercise, perhaps even practicing some good Kung Fu, but you will not be performing Tai Chi.

Be Patient

One of my favorite sayings related to Tai Chi is: “How long does it take to learn Tai Chi? More than one lifetime.” Your initial reaction to this might be, “why bother then?”; hear me out.

Now more than ever, our society has instilled in us a sense, dare I say a need, for instant gratification. So many things can be offered and provided to us on demand, that it’s become an expectation that anything that we want or need we can have right now. This isn’t just about information: if we’re hungry, there’s drive thru, or microwavable meals, or snacks. If I want something, I go to a store and buy it, or better yet, order it online and have it delivered to me, sometimes within the same day. No money? Get it on credit. Want to lose weight? Don’t spend months or years on exercising – take this drug. While these things benefit us in many ways and can make our lives easier and more enjoyable, it also skews our expectations when it comes to things that take time and effort to gain.

As an Instructor I see it a lot. There are always people who join the class and are constantly wanting to move things along, to learn the next movement or next section or next form, even though they don’t know what I’ve already shown them! I call this the “I want Tai Chi now” mentality.

It doesn’t work like that. Unfortunately, there are people out there who take advantage of this mentality in society and promise to be able to teach you Tai Chi in weekend, or become an Instructor in two weeks. Again: it doesn’t work like that. Yet for some people, when they don’t get Tai Chi “now”, they get frustrated, and then discouraged, and then give up.

Learning Tai Chi is a process, and as your understanding of it deepens with experience, you will come to realize it’s an ongoing process. There is always something more to learn, something more to explore, something that can be improved upon or refined further. I’ve been fortunate in my lifetime and experience to have worked with a number of martial arts Masters who, after 40, or 50, or even 60 years of practicing their art still refer to themselves as “students”. As my Master often said, “when you think you’ve got it, go deeper.”

Understand this: you are not expected to understand everything, and perform your Tai Chi at a Master level, after your first class. Or even after your tenth, or hundredth, or thousandth class. It is not about “getting it right”. It’s about growing, developing, and improving over time. A good Instructor will understand this and demonstrate the patience needed to achieve this by allowing you to work at your own pace. You just need the patience to continue to want to strive for it. I often tell my students that every time I perform my Tai Chi, I learn something new, and my hope is I never stop learning.

Ask Questions

Were you one of those people at school that didn’t like to ask questions? Either because you thought you already knew it, or your classmates would laugh at you, or your were afraid of looking stupid, or for some other reason that probably seemed important at the time, but on reflection really wasn’t? I was, and it took time and effort for me to overcome that. However, if I hadn’t, I wouldn’t be writing this article for you to read today.

The only way to learn something, to strengthen your understanding and become proficient at something, is to ask questions. This is more than just putting up your hand in class and asking a question, though that is important and something I definitely encourage. It’s about seeking out the information that you need in order for the thing your learning to become meaningful to you. This might mean putting up your hand, however it might also mean having a discussion with your Instructor and/or your other classmates, or reading a book or online article, or watching a video, or even just some self-reflection. It might also mean that instead of an answer you’re left with more questions – that’s great! It’s that kind of thinking that will lead you to more knowledge and a greater understanding.

If you want to learn Tai Chi, ask a lot of questions. As I often say to my students: the question you have is probably one that ten other students have, yet if none of you ask it, all of you miss out on the opportunity to learn.

Practice. Practice. Practice.

A previous Master of a different martial art style used to reflect on his Master’s response when he got something correct: “Good! Now, do it ten thousand times!”

If you want to learn and become good at anything, you must devote time to practicing it, and Tai Chi is no exception. Elite sports agencies – those involved in top-level professional sports or events such as the Olympics – have determined through research that to achieve an ‘elite’ or ‘master’ level in a sport, an athlete needs to train for at least 10,000 hours. To put that in perspective, if you practiced for one hour every single day, it would take about 27 years and 4 months to achieve ‘elite’ or ‘master’ status – and that’s before we even look at the quality of your practice. I can assure you that blazing fastball you see a pitcher deliver came about from thousands of hours and tens-of-thousands of pitches prior to that one. Similarly, that stunning ballet performance that looks so strong and graceful and effortless came from thousands and thousands of hours practicing different positions and learning new choreography.

I’m not saying you have to devote that much time to your Tai Chi, however it is important to understand that you do need to practice in at least some capacity in order to be able to learn it effectively.

In the first instance, you need to learn the movements, and the sequence they are performed in. A typical Tai Chi class will seek to teach you more and more of the sequence with each class. This means that with each successive class, you are expected to remember (at least for the most part) what the previous movement you learned was. Unless you have an exceptional talent for learning new skills, or an eidetic memory, you are going to need to practice what you’ve learned in order to be able to retain it and then build upon it from class to class.

Once you know the sequence well enough to perform it from start to finish, the real work of finding your Tai Chi begins. There is always refinement to be done, always things that can be improved. My Tai Chi today is different from the Tai Chi I was doing when I was competing years ago, which was far different from the Tai Chi I was doing when I first started. You can only achieve this growth through practice.

Enjoy

Though I put this last, in could also be the first thing to consider. Arguably the most important piece of advice I can give you to learn Tai Chi is: enjoy it. Take pleasure in learning something new, in performing your forms, in seeing how the Tai Chi affects your body, your mind, and your spirit over time. Enjoy the challenge that comes with learning Tai Chi. Make attending class the highlight (or at least one of them) of your day. When you can enjoy doing something it becomes less of a chore or a task and more something you want, even desire, to do. It becomes part of your life, part of who you are. Your Tai Chi should be a positive thing in your life, something that you look forward to, and feel great for having done it.

I look forward to seeing you in class!

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Category : General

If there’s one thing I’ve often thought to myself in over 20 years of practicing Tai Chi, it’s: “why didn’t I start doing this 20 years earlier?”

The idea that Tai Chi is “just for old people” most likely evolved because it is often promoted as a safe, gentle and effective form of exercise, especially for those with age-related changes to their health: arthritis, impaired balance, decreased mobility; “old people”. While Tai Chi and Qigong have been proven to have great benefits and be effective for older people, the same can be said for people in all age groups. In fact, the benefits gained from practicing Tai Chi and Qigong from a younger age can help decrease the risk and/or severity of age-related health changes later in life.

Tai Chi is a martial art – taijiquan – and under proper instruction is as much a form of exercise as any other martial art. Though often (though not always) practiced slowly to focus on the internal aspects of the art, each form in Tai Chi still has self-defense application, and these can be applied to real-life encounters. Some styles of Tai Chi can be quite physically demanding; my Master often stated that traditionally instruction in certain Chen forms would not be commenced once a person reached middle age due to their physical demands.

Tai Chi and Qigong practice can offer people of all ages many benefits, including:

  • increased strength and flexibility;
  • improved balance, coordination, proprioception (awareness of body position) and spatial awareness (your body’s position in relation to your surroundings);
  • improved cardiopulmonary, neurological and immune system function;
  • enhanced mindfulness, attention, and concentration/focus;
  • encourages commitment, self-awareness and self-discipline.

We need to dispel the idea that Tai Chi is only for “old people” and therefore can or should only be practiced in the later stages of life. Tai Chi is not only suitable for people of all ages, it is one of the few forms of exercise that can be continuously practiced throughout the lifespan, and whose benefits later in life are only enhanced by commencing as early in life as possible.

Wisconsin Tai Chi Academy welcomes people of all ages who want to learn Tai Chi and Qigong. Find a class or come and try session at a location near you.

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Category : General

Tai Chi and Qigong practice are well known for their health and wellness benefits, yet they can only be of benefit to people if people can access quality instruction.

Despite what we would like to believe, accessing health and wellness services is not the same for all. Race, ethnicity, gender identity, sexuality, socioeconomic status and other factors contributing to the diversity of our communities can have a profound, and often negative, impact on a person’s ability to find or participate in quality health and wellness programs. Consequently, the health and wellbeing of these communities is often significantly impaired when compared to the broader, “mainstream”, community. Worse, there is a misconception that these communities “could participate if they want to” yet for some reason “choose not to”, and so are to blame for their own poor health. In a system where racism, discrimination, exclusionism, and physical and mental trauma is not only prevalent but in some instances normalized, it is unreasonable to expect that people from diverse backgrounds would feel safe enough to participate in settings where they are very much the minority.

Researchers have demonstrated that Tai Chi and Qigong can have significant health benefits to people from low-income and ethnically diverse populations (see references below) when factors such as accessibility, socialization, and appropriate instruction/teaching are accounted for. At Wisconsin Tai Chi Academy, we believe that Tai Chi and Qigong should be available and accessible to all, as outlined in our ‘Tai Chi for All’ Inclusion Policy. More than that, we want to ensure that the benefits of Tai Chi and Qigong can be gained by all people who can benefit from them – that means everybody!

To that end, WTCA is actively seeking opportunities to bring Tai Chi and Qigong to diverse communities. At this time there are two main ways we are working to achieve this:

  1. we provide accessible, safe, friendly and welcoming class environments so people of all backgrounds can particiapte in learning Tai Chi and Qigong, and actively seek to achieve diversity amongst our student population. We want people of all cultures, races, ages, identities and abilities to join us and gain the physical, mental, emotional and social benefits of practicing Tai Chi and Qigong;
  2. we provide programs such as our Corporate and Community Qigong program to make Tai Chi and Qigong accessible to communities through existing groups and programs, and are actively seeking opportunities to work with diverse communities. Our aim is to reduce any barriers people may experience to attending a regular class by bringing Tai Chi and Qigong into communities in environments they feel are most appropriate for them.

More than that, we also call on other Tai Chi and Qigong instructors to actively work towards engaging diverse communities to participate in their classes and programs, by understanding and eliminating the barriers faced by these communities.

WTCA always welcomes suggestions on how we can provide more inclusive services and make Tai Chi and Qigong more accessible to more people. If you have an idea, or would like more information on attending one of our classes, or bringing Tai Chi and Qigong to your community, please contact us.

Category: General

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Category : General , Research

I’ve been involved in exercise of one form or another for most of my life, whether it was playing sports, weight training at the gym, martial arts training, or simply enjoying long walks and hikes. This became even more so as I became a physical therapist – exercise literally became the way I made my living.

One of the key principles of effective exercise is ensuring that you have effective strategies for recovery following exercise. Recovery is important because it is what helps the body make positive adaptations and thus gain the benefit from the exercise being performed. Without proper recovery, exercise may do more harm than good – this is why many sports and high level exercise programs have ‘rest’ days to allow the body to adapt and heal following exercise. If you’ve engaged in any sort of sport and exercise you’re probably familiar with stretching after exercise to avoid injury, though exercise science research continues to argue whether stretching is effective for recovery. Elite level athletes often use ‘cross-training’ activities – that is activities and exercises not necessarily related to their actual sport – as a form of recovery from their regular training, and the research has demonstrated that this has benefits to their overall performance and ability to improve.

Tai Chi and Qigong are both well known for their wide range of benefits as forms of exercise. Clinical research is increasingly demonstrating evidence that Tai Chi and Qigong are useful adjuncts to other forms of exercise in maximizing the overall effects and outcomes of exercise or rehabilitation programs. Most research tends to take place in health-compromised populations, for example, those with specific illness or conditions (eg: Parkinson’s Disease, cancer, etc.), those with recent trauma or injury (eg: after stroke, heart attack, etc.) and those who are at risk of decline as a part of the aging process. Yet there hasn’t been a lot of investigation on Tai Chi and Qigong in already healthy/fit populations, nor does there appear to be any research looking at the benefits Tai Chi and Qigong could have in post-exercise recovery. Given the multitude of benefits already demonstrated by Tai Chi and Qigong in terms of gains in strength, flexibility, balance, and mental and emotional wellbeing, it seems reasonable to expect that Tai Chi and Qigong would be very effective in facilitating post-exercise recovery. I started to look into this with my own exercise, and my experience tells me we need to be examining this more closely.

My Experience with Tai Chi and Qigong Following Exercise

I first started weight training when I was about 15 years old and have engaged in this kind of training on and off ever since, including now. As such, I’m very familiar with the soreness and fatigue that comes from a good weights session, and the importance of allowing adequate recovery time to avoid injury and facilitate adaptive changes in the body.

About 10 years ago I had the opportunity to recommence a gym program focused on both building strength and weight reduction after a considerable time away from this type of exercise. My program consisted both anaerobic (mostly free weights training) and aerobic (treadmill, cross-trainer/elliptical or rowing machine) exercises. When I committed to starting the program I knew I would be starting from a low level and it would take time to build up to where I had previously been, and I knew what I was in for, especially in those early weeks! The difference this time, though was that I planned to practice my Tai Chi and Qigong sets after I exercised.

At the time my only intention for including Tai Chi and Qigong practice was to spend more practicing these sets by taking opportunity of the time I was setting aside for exercise. I had not considered that there could be any sort of specific benefit to practicing my Tai Chi and Qigong after exercise beyond ensuring that I was getting my practice in!

My experience was almost immediate, to the point where it took me a little while to make any sort of connection. The first week of starting my program, I noticed that I was not experiencing the level of soreness or fatigue I was expecting from the gym sessions. This is not to say I didn’t experience any, just not anywhere near what I expected. I put this down to the idea that I was “easing back into it” and not working out as hard as I potentially could. I felt this was a reasonable approach, though I was keen to make gains, and so from the second week on I started to challenge myself.

As the weeks went on though, I realized that I was making gains – in terms of increased strength (increasing the resistance of my exercises) and stamina (increasing the time spent on aerobic exercises) at a faster rate than I had ever previously achieved. More than that, rather than feel fatigued at the end of an exercise session, I felt energized and the soreness I experienced was minimal. I started to wonder if my Tai Chi and Qigong could explain what was happening, so I tried a little experiment. For one week, I continued with my gym program but did not practice my Tai Chi and Qigong afterwards – though I did continue to practice them at my regular classes twice a week.

Again, the effect was almost instantaneous. After the second session of the week I felt more sore and more fatigued. Not only that, but I felt ‘stiff’ and ‘tight’, like I needed a good stretch. I particularly found my aerobic components became more laborious and harder to maintain at the level I had been doing. By midway through the week I was so convinced I wanted to restart my Tai Chi and Qigong practice just so I wouldn’t feel this way after a workout, however I persisted with abstaining from it for the week in an attempt to try and confirm (at least to myself) what was happening.

When I restarted my Tai Chi and Qigong practice after exercising the following week, everything went back to the way it was: less soreness, less tiredness, and feeling ‘good’ after each session. To me there seemed to be a clear link between the two.

I must admit this is by no means any sort of proof that Tai Chi and Qigong can assist with post-exercise recovery – at best it’s anecdotal evidence – but as a physical therapist and a student of exercise science, I believe it’s enough to warrant further investigation through clinical research.

Possible Explanations for How Tai Chi and Qigong Facilitate Post-Exercise Recovery

Assuming the benefits I experienced are a result of including Tai Chi and Qigong practice following exercise, what could the possible explanation be? The immediate consideration relates to the flow of qi in the body, and way that Tai Chi and Qigong improve qi flow, and the subsequent benefits this has on one’s health. However, Western science still struggles with the concept of qi, and though evidence is growing in support of biofield medicine (a term used to explain the effects of energies known as qi, prana, mana, etc.), at this time it’s likely that any clinical research will want a more ‘physiological’ explanation in order to validate any evidence that becomes apparent through studies. In my own consideration of this, I would suggest Tai Chi and Qigong practice post-exercise could influence the following mechanisms:

  • improved clearance of waste metabolites formed during exercise;
  • enhanced circulation and efficiency of the cardiovascular system;
  • improved action and efficiency of the immune system;
  • enhanced restoration of a normal/resting physiological state (heart rate, blood pressure, respiratory rate, etc.) post-exercise; and/or
  • enhanced restoration of psychological/emotional state post-exercise.

This is by no means an exhaustive list, however I feel it is a reasonable starting place for clinical research and one that would be relatively easy for experienced researchers in exercise and sports sciences to develop studies for.

A Call for Further Research

With the increasing evidence of the benefits of Tai Chi and Qigong across the health and wellness spectrum, as well as their relative ease of application (no need for costly or special equipment, for example), it only makes sense to investigate the potential practices could have on enhancing the effects of exercise. If it can be demonstrated that Tai Chi and Qigong can enhance post-exercise recovery, and this in turn enhances ability for people to participate in exercise programs, imagine the potential this has for exercise in all settings: from school-based sports and athletics programs, to rehabilitation programs, to elite level athletic performance. Tai Chi and Qigong could be a game changer in a very literal sense.

Wisconsin Tai Chi Academy, and our Instructor Ray Gates, welcomes the opportunity to partner with and assist any researchers wanting to investigate the effects and benefits of Tai Chi and Qigong, whether related to post-exercise recovery or otherwise. If you have a study or project you would like our involvement with, please use this link to Contact Us.

Category: General

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Category : General

Have you ever heard of “Tai Chi Knee”? I first heard about it years ago when I saw a promotion for a book claiming to explain why Tai Chi knee is a ‘normal’ part of Tai Chi practice, along with tips on how to ‘minimise’ the risk of developing Tai Chi Knee. The basic premise was that the positions that some Tai Chi stances require students to put their lower limbs in put a significant amount of strain on the knee joint, and this in turn will cause pain and eventually joint problems. While it is suggested that appropriate strength and conditioning of the knee can minimise these effects, it is accepted that “some” degree of pain is to be expected through learning and performing Tai Chi – a ‘sacrifice for the art’ if you will.

I’m here to tell you that is a complete fallacy. Tai Chi Knee is nothing more than poor understanding and instruction of Tai Chi. It is not something that should exist.

Before becoming a Tai Chi Instructor I was (still am) a Physical Therapist. Throughout my experience with Tai Chi it has always amazed me the level of understanding the old masters had of biomechanics and kinesiology. Every stance, or ‘form’, in Tai Chi is a carefully considered combination of structure and position which results in strength, balance and effective distribution of external forces (eg: gravity) acting on the body. There is no form in any style of Tai Chi that allows or accepts pain or dysfunction as a result of adopting that position. The very notion that such a thing would exist is absurd as it goes against the very principle of using Tai Chi as a way of moving energy (Qi) around the body as part of developing optimal health.

How does “Tai Chi Knee” happen?

In theory, Tai Chi Knee often occurs as the result of either poor alignment of the knee relative to the rest of the body, or applying torsion through the knee while bearing weight through it. I say “in theory” because with correct Tai Chi practice, neither of these things should occur.

The knee is often referred to as a hinge joint as it’s primary movements are to bend (flex) and straighten (extend). However, because of its anatomy, the knee can also be rotated very slightly. Rotation usually occurs in a ‘closed-chain position’, that is, with the feet in contact with the ground or some other surface. In this position the femur can turn slightly over the tibia, creating a torque (rotational force) through the knee. Depending on the alignment of the knee in relation to rest of the leg, it can also flex on one side or the other (lateral flexion). This results in one side of the knee being stretched, while the other is compressed. This movements are often minimal, however they do create strain and wear on the knee.

Excessive and/or repetitive torsion and/or lateral forces can lead to wear and tear on knee structures, especially the ligaments and cartilage. Tai Chi practitioners are at risk of experiencing these forces if:

  • the alignment of the knee is incorrect relative the rest of the leg, especially in relation to the foot (often causes lateral forces);
  • body-weight is applied through the knee while attempting to change position, for example, when turning to change direction (often causes torsion); and/or
  • the joint is being overstressed, as may occur if the student is attempting to move through a range, or at a depth, that their musculoskeletal system has not been conditioned to (often occurs when attempting to perform movements that are too deep or too long).

How to avoid “Tai Chi Knee”

The good news is that with correct instruction and careful practice you never have to experience Tai Chi Knee. While it’s beyond the scope of this article to suggest the correct practice for every Tai Chi form in every set across all styles, here are some general considerations:

  1. work to your current ability: particularly important if you are new to Tai Chi, or new to exercising in general. Your body needs to adapt and make changes in order to perform at its best. No movements or positions should be forced. A good instructor will not expect you to over strain or stretch your body in order to make things look “correct”; rather, they will help you work within your capacity while showing you how to challenge yourself to make improvements over time;
  2. align your knees with your feet and your hip joints: generally speaking, your knee should not fall inside or outside of your foot or hip joint as this causes excessive lateral forces. If you are unsure, have your instructor check your alignment while performing your form;
  3. anytime the foot needs to turn, the weight should be coming off that foot: a position change is generally associated with a weight shift; this is important as it allows the foot to be able to turn freely and avoid torsion through the knee. If it isn’t easy to move the foot, chances are you have your weight distributed incorrectly – have your instructor check and correct;
  4. some movements may cause strain, but none should cause pain: some forms in Tai Chi can be challenging, and this challenge is what encourages our bodies to adapt and improve. No forms should cause pain. I differentiate between pain and strain as follows: strain should be mildly uncomfortable, however relieves immediately upon cessation. Pain is anything strong that a mild discomfort, and/or persists after cessation. It is important to clarify what you’re feeling with your Tai Chi practice with your instructor.

Of all the things that can result in knee pain, Tai Chi should not be one of them. In fact, Tai Chi is well supported through clinical research as a means of reducing knee pain. Tai Chi Knee should not ever be a thing. If any Tai Chi instructor tells you to expect to develop Tai Chi Knee, my advice would be: run! While your knees are still healthy!

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