Tai Chi and Chi Kung (Qi Kong) have become popular forms of exercise in the West in the past 10-15 years for young and old alike. As our lives become more hurried and stressful we are seeking out ways to calm the mind and body while strengthening the body.
The word “Chi” (or Qi) means energy; more specifically, vital energy or life force. Chi Kung means the skill of cultivating energy though practice. The Chinese believe that the unopposed flow of Chi (or energy) in the body is essential to health, healing and vitality, improved performance, and mental clarity. Hua Tang, a Chinese doctor who practiced medicine 1500 years ago, stated, “For a human who often moves, the bad energy will be gone, the blood will circulate properly. He will not get sick; his body will not quickly approach the end of its lifetime.”
This is true of Tai Chi and Chi Kung. It is believed that Chi is created when the mind and body are relaxed. As tension is released in the muscles, joints move more freely. The movements, along with the relaxed, deeper breath, improve circulation of blood, lymph, and Chi.
Since Tai Chi and Chi Kung are a gentle, slow-moving exercise, it is possible to practice either for an entire lifetime. In fact, with each passing decade, the practitioner will achieve greater skill (unlike most other traditional forms of exercise).
Chi Kung involves performing exercises (called gestures) in a slow, deliberate, and graceful way that creates a connectedness in the body. The entire body is in motion with all the motion originating in the feet and moving to the fingertips. Some gestures are static but in both cases the body is relaxed with a focus on breathing into the belly. A typical class would last 1 hour and include repetitions of 8-10 gestures that focus on balance, rotation of the body, and lengthening of the spine and limbs.
Through the practice, one learns how to move the entire body with the legs so that the energy flows from the feet, through the spine and into the arms. As skill increases, a feeling of calm prevails, the legs develop superior strength, and coordination improves. These benefits are helpful to everyone regardless of physical ability. Well conditioned athletes are often surprised by how much can be gained through slow deliberate motion. It is very common to see people of all ages together in the same class.
After you have practiced Chi Kung for a while, you may choose to learn the Tai Chi form. Tai Chi is a specific soft internal type of Chi Kung. Master Lu Ping Zhang stated that, “Tai Chi is a way to recapture the art of soft breathing and calmness that we associate with the young. It’s all about your state of mind as well as the state of your body.” It is a series or set of continuous slow movements with martial arts applications.
Depending on the form, it can take up to 2 years to learn and once learned it becomes a lifelong practice of improving the skill. Tai Chi Master Huan Zhang stated in his book Seeing Beyond the Tai Chi Footprint, “No matter how much you learn, there is more to learn.” This is true of the Tai Chi practice. The best teachers understand the martial arts applications and the transitional movements connecting the gestures.
Research in China has demonstrated the benefits of the practice on aging, chronic diseases, hypertension, and cancer. However, Western researchers have been critical about their methodology, and, therefore, questioned the validity of the studies’ claims. Many new studies have been completed or are in process in the U.S. with a focus on how Tai Chi and Chi Kung benefit older Americans. So far there has been very positive quantitative and qualitative evidence showing enhancement of physical, mental, emotional, and spiritual health to create a better quality of life.
Taking a class with a teacher who can correct your postures is better than learning from a book or DVD. Typically, classes in Chi Kung and Tai Chi are offered at local community centers, senior centers, wellness centers, and private studios. As with any type of physical activity it is a good idea to check beforehand with your doctor, especially if you have special health concerns. As you are learning the gestures in class you can practice them at home daily to get the full benefit of the practice.