Tai chi chu'uan – often known simply as tai chi – is one of the three Chinese internal martial arts (neijia) and is sometimes described as the supreme martial art. It is a non-combative and slow form of martial art, however, and is more accurately described as a form of Chinese movement therapy that uses slow, graceful, relaxed movements, plus meditation and breathing techniques.
Tai chi is designed to improve the flow of your life energy force, or chi, to help you achieve total body control and to calm the mind. A form known as Taoist tai chi is designed to promote and restore health and involves greater stretching and turning in each movement. Emphasis is also placed on kindness, generosity, self-sacrifice and the elimination of self-centredness. Taoist tai chi has been described as 'meditation in motion' due to its smooth continuity of movements, combined with undivided mental attention that revitalises mind, body and spirit.
One of the most popular versions, known as the short form, consists of 24 slow movements and postures that flow effortlessly into each other and can be performed in five to 10 minutes. The long form consists of 108 different movements, which takes 20-40 minutes to complete. Other variations that use a different combination of movements, such as Chi 19, are also popular.
Most people start tai chi for its health benefits, as it increases physical energy levels, promotes feelings of well-being, improves balance, physical fitness, flexibility and stamina, as well as opening the mind to greater creative and spiritual awareness. Research suggests that tai chi can reduce stress and that, as a form of exercise, it can improve breathing efficiency.
It is important to learn tai chi from a teacher if possible, although training videos are available. Sessions start with gentle warm-up exercises and are ideally performed every day.
Qigong (pronounced chee gong) is similar to tai chi, and is sometimes referred to as Chinese yoga. It is a gentle set of movements that focus on the development of energy and, as well as stand-alone movements, qigong also uses meditation and posture to help you relax and breathe in a certain way. Qigong helps to channel energy, strengthens muscles, calms the mind and produces a feeling of lightness. The basic postures are easy to learn and – unlike tai chi - which is a more dynamic form of qigong - may be performed in any order. Qigong may involve standing like a tree, for example, or a gentle series of movements, such as the Fragrant Buddha exercise. There is a medical form of qigong, called buqi, which uses three vital forces to help prevent, diagnose and cure disease. Qigong and buqi are used to reduce stress, improve posture, muscle control and breathing.
