Tai Chi Qigong

Tai chi is a soft-style martial art form, emphasizing relaxation of the body, serenity of the mind, and stimulation of the life energy, "chi." When chi flows freely throughout the body, it heals muscles, nerves, and membranes so that stiffness of joints, abnormal blood pressure, backaches, headaches, fatigue and insomnia dissipate as the body heals itself naturally. Through a set of slow, rhythmic, circular movements, tension and stress are released, thereby allowing blood vessels to retain their resiliency, leading to better body function. The roots of Tai chi lie in the philosophy and medicine of Taoism associated with Lao Tzu, born in 604 B.C. The Taoists were philosopher-scientists, who believed that yielding to and following nature was "The Path" to peace and longevity.

Qigong, also known as "breath skill," is an ancient art form, predating Tai chi: It was practised for over 3,000 years by Taoists, Confucianists, Buddhists, herbalists and acupuncturists. Qigong is the art of controlling the flow of chi through mental intention and proper breathing. Qigong exercises are prescribed for specific ailments.

Tai chi Qigong takes some elements from Tai chi while preserving the principles of Qigong. Through muscular movements and coordinated breathing, the flow of chi is controlled, uniting mind, body, and spirit.

People with a wide range of disabilities practise Tai chi. Its benefits are particularly evident for people with MS, Parkinsons disease and people who have had a stroke. The benefits of Tai chi are particularly good for people with decreased mobility or balance.

Tai chi:

-Increases resistance to injury.

-Opens joints, tones the body, and strengthens internal organs.

-Improves mobility.

-Strengthens the cardiovascular system.

-Enhances circulation.

-Promotes relaxation and a sense of well-being.

Proper form allows the body’s energy, chi, to flow freely. Please refer to the following principles before beginning any Tai chi work-out:

-Breathing is soft, relaxed, and continuous.

-Eyes are looking forward without staring.

-The fingers are slightly separated.

-Joints, shoulders, and elbows are not locked into position.

-Chin is tucked in, allowing joints, muscles, and bones to align.

-Ensure slow, soft, and continuous movements.

BEGIN WITH MEDITATION

Stand or sit comfortably with arms at the sides. If standing, your feet should be parallel and shoulder width apart with the knees relaxed. After a few minutes of deep breathing and clearing of the mind, proceed with the exercises.

STARTING POSITION:

Strengthens the heart, balances blood pressure and eases arthritis.

Arms are straight, at sides, palms inward. Inhaling, raise arms straight in front, palms downward, to shoulder height. Exhaling, lower arms to sides. Repeat several times.

PUNCHING STANCE:

Promotes overall body strength.

Bending arms, place fists palm upward at sides of chest. Pushing out left arm, twist fist so it finishes palm downward. Inhale. Withdrawing left arm, twist fist upwards and push out right arm, twisting fist so it finishes palm downward. Exhale as you punch and inhale between punches. Push out left arm. Withdrawing it, extend right arm. The pulling arm will twist at the same time as the punching arm. Repeat several times.

*If twisting the fist is difficult, place fists inward at sides of the chest.

ROWING THE BOAT:

Relieves headaches and backaches. Aids the digestive system.

Start with arms at sides, palms inward. Extend arms out horizontally, then bring arms around and overhead, palms outward. Leaning forward slightly, lower arms to sides and straighten body. Repeat five times.

LIFTING THE BALL:

Induces relaxation, helps insomnia, and balances blood pressure.

With arms at sides, palms inward, swing right arm downward and to the left along a parallel path as the body moves from waist to the left. Raise right arm above shoulder height, palm facing inward. Left arm remains at side of the body. Look up to the open palm. Lowering the right arm down to the side, turn from the waist to the right as left arm reaches upward to the right above shoulder height. Look to the open palm.

*If sitting place hands in your lap side-by-side, palms upward but not touching. Lift the ball with the left hand. Then lift the ball with the right hand. Repeat five times.

MARCHING BOUNCING BALL:

This awesome stress buster relieves fatigue and relaxes the body!

Arms hang looosely at the sides, with palms facing inward. Raise right arm straight out in front of you to shoulder height (or as high as you can) while raising the right leg, bent at the knee, until the thigh is parallel to the ground. Raise and lower the arm and leg, in unison, five times, then "march the ball" with the left arm and leg.

*If standing, the feet are parallel and shoulder width apart.

*This exercise can also be done with only the arm movements.

GRAND TAI CHI MOVEMENT:

Always finish with this movement to calm down the body and to balance chi.

Place hands two to three inches below the navel, palms inward. Inhaling, lift hands to chest height. When hands reach chest height, turn the palms over, exhale, and lower the hands to the abdomen. Turn palms inward and repeat several times.

*If standing, feet are parallel and shoulder width apart.

These exercises take 10 to 15 minutes to complete. Please allow one hour after meals before commencing practice. By adding these

simple, stretching exercises to your daily regimen, you can experience better health and well-being, thus improving your quality of life!

(Isabel Tatoui has practised soft style martial art forms for many years. She is a Tai chi instructor living in Windsor, ON, and would like to start a class for adults with disabilities. To contact Isabel please e-mail her at: [email protected].)