Tai Chi Practitioners Near Me

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FAQs:

What is Tai Chi?

A tai chi practice involves slow-motion flow — and with that comes a cadre of health benefits, too, including better balance, mobility, and coordination. Tai chi (also called tai chi chuan or tai ji quan) is a mind-body exercise that combines movements, meditation, and deep breathing, according to the American Tai Chi and Qigong Association (ATCQA).

The word “tai” means “supreme,” “chi” means “boundary,” and “Chuan” means “fist” or “movement,” according to the University of Tennessee at Chattanooga, which runs a wheelchair and adaptive tai chi program. Put those definitions together, and tai chi chuan translates to a method of movement that cultivates inner peace, power, and awareness, and fosters overall wellness.

How Does Tai Chi Differ from Yoga?

The word yoga means “to join or yoke together," — and it brings the body and mind together into one harmonious experience, according to the American Yoga Association. Yoga is believed to have developed over 5,000 years ago in India and is considered to be more of a lifestyle than just an exercise.

The practice involves holding poses, stretching, and breathing techniques. Similar to tai chi, it has three main components — exercise, meditation, and breathing. The five main benefits of yoga are:

- lessening chronic pain such as arthritis and back pain

- lowers blood pressure

- helps with weight reduction

- reduces insomnia

- increases flexibility

- Like tai chi, yoga also helps with improving muscle tone and strength, as well as with respiration and cardio health, according to the American Osteopathic Association.

Once tai chi and yoga are broken down individually, it's safe to say, they're almost identical in benefits and components. The main difference is in execution. Yoga involves holding poses and postures. Tai chi is performed in a dance-like, martial arts form. Both can be rigorous, or low-impact, depending on the person's fitness level.

As for whether one form of exercise helps you live longer than the other, that's still being explored and cannot be answered scientifically. For now, given the similarities, it's likely either exercise will at the very least make you feel healthier, mind and body. You just have to decide whether you prefer a martial arts style, or holding poses.

What is the Difference Between Tai Chi and Qi Gong?

The primary differentiation between tai chi and qi gong lies in the movements. Tai chi focuses on specific postures, while qi gong encourages a more free-flow type of movement.

Each tai chi posture has a unique name and meaning, which when combined is akin to a slow dance. Those who are just beginning their tai chi practice can follow the flow and imitate each posture, but it may take time for them to master the proper form. The moves could also increase in complexity and intensity as you add more challenging poses and applications.

Meanwhile, qi gong also focuses on a string of movements, but they are less complex and a lot simpler than tai chi. Qi gong movements are accessible and you can easily practice them since they don’t require any memorization. At times, you can even repeat one single movement over and over again. In some cases, it doesn’t involve any movement but focuses on just breathing.

Is Tai Chi a Martial Art?

Tai Chi, also known as Tai Chi Chuan, originated in ancient China as a martial art. Developed in the 17th century, it has evolved into a mindful practice that emphasizes the flow of energy, known as "Qi" or "Chi," throughout the body. The philosophy behind Tai Chi involves harmonizing opposing forces, finding balance, and promoting overall vitality.

At its core, Tai Chi is characterized by slow, flowing movements and a series of choreographed forms. These forms, often resembling a dance, are sequences of movements that are performed with precision and control. The gentle and deliberate nature of the movements makes Tai Chi accessible to people of various ages and fitness levels.

A central aspect of Tai Chi is the integration of breath, movement, and mindfulness. Practitioners focus on the present moment, cultivating a deep mind-body connection. The slow, deliberate movements encourage relaxation, reduce stress, and promote mental clarity. This mindful approach distinguishes Tai Chi from more intense forms of exercise.

Tai Chi offers a myriad of health benefits, both physical and mental. Regular practice has been associated with improved balance, flexibility, and strength. It is particularly beneficial for older adults in preventing falls and enhancing mobility. Additionally, studies suggest that Tai Chi may help reduce stress, alleviate symptoms of anxiety and depression, and enhance overall mental well-being.

How Often Should You Practice Tai Chi?

You can do tai chi as often as you want. The more you do it, the quicker you’ll learn the routine. If you have any health conditions or pain, talk with your doctor before starting an exercise program.

What Happens During a Tai Chi Class?

After a warm-up to ground your body and ready your mind for class, your instructor will guide the class through each movement, encouraging you to remain relaxed and breathe deeply. Because the movements are done in a slow and controlled manner, the class will generally move together as one.

Can I Learn Tai Chi on My Own?

It is easy to learn the specific movements of Tai Chi without taking an in-person class. However, some of the subtle positional nuances, as well as the flow of the chi energy through the body may be harder to master without direct instruction. But that’s just a simple overview. And you can still get a lot of benefits and enjoyment out of practicing Tai Chi at home. But if you ever get a chance to work with a true master of Tai Chi, you’ll be able to take your practice to the next level. So today, we’ll explore some of the different types of Tai Chi practice (full name Tai Chi Chuan) and what the best way to learn these will be from home.

The Yang Style short form is the best Tai Chi style to learn at home. It only contains 24 individual movements and can easily be memorized from watching YouTube videos. It’s a style that’s been codified into a set of steps that one could go through with relative ease. It’s a series of gracefully flowing circular movements that can be done by anybody, irrespective of age, size, skill level, gender, or race. Tai Chi traditionally has 103 forms, but it has been condensed to 24 for the short form. These simple postures and movements are like a coordinated, graceful dance. The forms are practiced as a whole, helping with integrating the body-mind-spirit. The practitioner pays attention to their breathing as they execute these effortless movements.

In addition to other benefits of Tai Chi, the Yang style offers a full cardio workout, makes the practitioner more flexible, and is easily practiced alone. The movements are soft, and like Yoga, the practitioner can go deeper into the postures as flexibility and mastery improve.

Does Tai Chi Work?

A 2020 review of 13 studies (869 participants) found that tai chi had a small positive effect on the quality of life and depressive symptoms of older adults with chronic conditions who lived in community settings. No significant effect was seen for mobility and physical endurance. The tai chi interventions involved 40- to 90-minute sessions done one to four times per week for 10 to 24 weeks. The authors said the studies had many differences among them, that the evidence was of low quality, and that larger high-quality studies are needed.

A 2019 review of 9 studies (656 participants) looked at the use of tai chi in the early stages of dementia in older adults (average age of 78). The short-term effect of tai chi on the overall cognition of people with mild cognitive impairment was found to be beneficial and similar to that seen with other types of exercise. The results of the studies suggested that tai chi done three times a week for 30 to 60 minutes per session for at least 3 months had a positive impact on some cognitive functions. The review authors said the quality of seven of the nine studies was rated as either good or excellent, but the studies were small.

A 2018 review included 22 studies of 1,283 people with different types of cancer. Three to 12 weeks of tai chi or qigong were associated with significant improvement in fatigue, sleep difficulty, depression, and overall quality of life. However, the authors said that larger, higher-quality studies are needed before definitive conclusions can be drawn and before cancer- and symptom-specific recommendations can be made.

How Long Does It Take to Learn Tai Chi?

There is no black belt or official master title to earn with Tai Chi. According to the Tai Chi Foundation, it takes around 30-36 classes to learn the basic movements. However, that estimate is assuming you’re under the guidance of a licensed instructor. If you’re practicing tai chi at home, how long it takes you to learn tai chi will depend on how often you practice and your dedication level. To accelerate your learning and ability, try practicing at home in front of a mirror to ensure you’re doing the movements correctly. If using a mirror is not possible, try recording yourself during practice and then watch the recording so that you know what you can improve on for next time.

Is Tai Chi Good for Weight Loss?

There are different tai chi exercises for weight loss you can try if you want to lose weight. It is hard to believe that tai chi in its slow nature can actually help reduce weight. 

Before we go too far, we need to see what science says about this. A study on the effects of tai chi and walking exercises on weight loss was conducted. The study was carried out on 374 participants who were divided into three groups. The first group was to do tai chi for 45 minutes a day for the 12 weeks of the study. The second group was to do self-paced walking for 45 minutes every day for the same time period of 12 weeks. The third group was the control group.

After 12 weeks, the people who practiced tai chi and walking exercises had some changes in their bodies compared to the control group. When it comes to weight loss, the individuals who practiced 45 minutes of tai chi were able to lose an average of 0.50 kgs of body weight and 0.47 kg of fat mass. The walking group was able to lose an average of 0.76 kg of body weight and 0.59 kg of fat mass. These results show that tai chi does help people lose weight. There were also changes in their waist circumference. Tai chi people lost -3.7cm compared to the control group and the walking group lost -4.1cm compared to the control group.

What to Wear in a Tai Chi Class?

The type of Tai Chi clothing a person wears can be just as important as mastering the Tai Chi form itself. According to Tai Chi teachings, clothing has a direct correlation with the state of mind and spiritual energy to the chi flowing through the body’s meridians. Clothing such as jeans and jackets, and even the tightness of fabric will restrict chi flow in the body as it moves during martial arts. In Tai Chi, it generally is recommended that a person wear clothing that is soft, light, and supple, such as clothing made of loose linen, cotton, or silk. A key characteristic of linen, cotton and silk clothing for Tai Chi is that they do not impede the martial art movements.

One of the marked differences between the linen type of Tai Chi clothing versus the cotton or silk kind is its ability to regulate body temperature. Linen is also good for its durability and strength since it usually is able to resist any wears or tear that might happen during Tai Chi exercises. These attributes are what make linen Tai Chi clothing generally suitable for an experienced practitioner of martial art.

Cotton and silk, on the other hand, typically is better worn on warmer days, such as during the summer. Historically, silk was abundant in China and this generated plenty of silk-style uniforms. Many Tai Chi masters still traditionally will wear silk-type uniforms. Silk and cotton share similar qualities, such as comfort, but silk is costly to manufacture and cotton is not.

Getting Started With Tai Chi

You don’t need special equipment or expertise to start doing tai chi. Here’s how to make it part of your life:

1. Grab your phone or tablet. Search for a tai chi instructional video for beginners. (Try this 5-week easy tai chi course.)

2. Put on some comfortable clothes and sneakers and grab a bottle of water.

3. Find some open space, either indoors or out.

 4. Follow along with your video and practice the moves.

5. Stick with it for a few weeks — and enjoy feeling stronger and calmer.

How Tai Chi Works

During tai chi, you plant your feet on the ground and shift your weight from the right to left leg as you perform various movements that flow from one to the next, notes the ATCQA. There may be anywhere from 13 movements (or positions) to dozens in a single session.

Tai chi is considered a mind-body exercise. Breath, movement, and awareness work together in tai chi. As you move your body through the physical motions (or positions) of tai chi, you are asked to relax and breathe deeply and naturally, as well as focus your attention. Your movements are not forced and your joints are soft (not fully extended), such as maintaining a slight knee bend.

As for the mental element, “Tai chi is a very meditative exercise. It’s done slowly and mindfully. Some people call it mindfulness on wheels or medication in motion. Tai chi helps you stay present in class, relax your breathing, and focus your mind.

For people who are living with an illness, such as cardiovascular disease, heart failure, hypertension, metabolic syndrome, or chronic obstructive pulmonary disease (COPD), practicing tai chi may help improve fitness and build strength, particularly in the lower body: “In some cases, tai chi does as well as vigorous walking.

Tai chi is also traditionally done in a group setting, which can enhance enjoyment, build a sense of community, and help with motivation to be physically active.

Choosing a Tai Chi Style

There are five different styles of tai chi, and each style can be modified to suit your goals and personal fitness level. All styles of tai chi incorporate continuous movement from one pose to the next.

1. Yang Style tai chi focuses on slow, graceful movements and relaxation. Yang style is a good starting point for beginners.

2. Wu Style tai chi places an emphasis on micro-movements. This style of tai chi is practiced very slowly.

3. Chen Style tai chi uses both slow and fast movements. This style of tai chi might be difficult for you if you’re new to the practice.

4. Sun Style tai chi shares a lot of similarities with Chen's style. Sun style involves less crouching, kicking, and punching, making it less physically demanding.

5. Hao Style tai chi is a lesser-known and rarely practiced style. This style of tai chi is defined by a focus on accurate position and internal strength.

7 Benefits Of Tai Chi

1. It decreases stress, anxiety, and depression. Although more research is needed, studies have shown that meditative exercises such as tai chi can have positive effects when it comes to psychological well-being.

2. It may help you multitask. Tai chi has been shown to shore up "executive cognitive function" which includes your ability to multitask, as well as to make decisions and manage your time.

3. It improves flexibility, balance, and agility. While tai chi has a reputation for being gentle and slow, it's been shown to aid in flexibility and balance in older adults.

4. It improves muscle strength and definition. Tai chi can also help with lower- and upper-body strength if practiced regularly, according to a study on older adults.

5. It promotes better sleep. Exercise and physical activity in general are known to improve sleep quality, and tai chi is no exception. One study showed that it can promote better sleep in both healthy adults and those with chronic conditions.

6. It strengthens the immune system. A recent study showed that doing tai chi has a small effect on increasing immune cells.

7. It alleviates pain. Research has shown that twice-weekly tai chi can help with pain management in those who suffer from conditions such as fibromyalgia, osteoarthritis, rheumatoid arthritis, and tension headaches.

How to Practice Tai Chi for Beginners

To get the most benefits out of your Tai Chi practice, Bateman recommends newbies look for an in-person class, such as at your local community center, yoga studio, or fitness club versus a virtual experience. An in-person instructor will be able to point out any slip-ups and correct your form before you get too far along into your practice, but an online class can still be a good entry point to understanding Tai Chi if there aren't any IRL classes available, she says. Try Tai Chi Health's online courses or follow along with one of Tsao's YouTube videos, such as this 16-minute practice that breaks down the basics of Tai Chi for beginners.

Whether it's taught in-person or over Zoom, a Tai Chi for beginners class will typically last 40 minutes to an hour, and you'll practice the basic moves on their own before combining them together into a smooth sequence, says Bateman. That said, even just a 20-minute practice can be beneficial when you're first starting out, she adds. Regardless of the class length, follow Tsao's recipe for success every time you practice.

Tai Chi for Beginner Tips

1. Take it easy, but don't forget about your posture.

No one is expecting you to remember how to perform every move or properly flow from one to the next when you're a newbie. That's why it is recommended that beginners must first focus on mirroring the instructor, even if you can't do both the upper and lower body movements simultaneously. You don't have to initially be that good in coordination. If you cannot process so many moves at the same time, you just pick up the easy one. Your muscles should be loose and relaxed throughout the practice, but you shouldn't let your posture fall to the wayside. Remember, Tai Chi looks a lot like slow dancing, and that requires a strong, upright posture. Professional ballroom dancers don't perform slouched over, and neither do Tai Chi practitioners.

2. Keep your center of gravity low.

Balance is key when practicing Tai Chi, and to keep yourself from toppling over as you flow through moves, by keeping your center of gravity as low as possible. To do just that, sink your butt down and bend your knees slightly. Think about the weight [being] on the leg or on the seat, not on the top.

3. Focus on fluid, full-body movements.

While maintaining a low center of gravity is an essential component of Tai Chi for beginners, your waist shouldn't be locked. Instead, it should be limber enough to move with your torso, and your arms and hands should move like a silk ribbon — both of which are necessary to achieve the flow.

4. Move with your qi in mind.

Remember, Tai Chi is meant to promote the free flow of your inner qi, and that means you'll need to move with intention. Instead, keep your body relaxed, and imagine what's happening to your body and your qi as you work through the movements.

5. Be mindful.

As a mind-body practice, it's important to stay mindful and present while you're doing Tai Chi. Tai Chi gives you mental clarity because you have to be so focused when you do it. You can't be thinking of what you're going to make for dinner. I mean, that mental focus has to be there to learn Tai Chi and to do it well.

Tai Chi for Seniors

Tai chi is one of the more popular methods of movement for seniors. That’s why both active seniors and those new to fitness can benefit from the low-impact moves taught in this gentle form of exercise.

1. Increases body awareness. Known as slow-motion exercise, tai chi encourages slow and deliberate body movements accompanied by deep breathing. This combination helps seniors focus on the way their body moves and allows them to pay attention and address any discomfort they may be feeling.

2. Improves cognition. A small 2018 study showed a connection between the practice of tai chi and improvements in cognition for seniors with mild cognitive impairment. This is promising news for older adults looking to improve their memory and executive functioning skills.

3. Reduces risk and fear of falling. Maintaining good balance, flexibility, and coordination becomes more important the older you get. While most physical activities, especially weight-bearing exercise, can help seniors maintain and even improve their mobility, activities such as tai chi also reduce the risk and fear of falling in older adults by improving balance and motor function.

4. Eases arthritis pain. Seniors with chronic pain from conditions like arthritis may experience a reduction in symptoms by following a regular practice of tai chi.

4 Pillars of Tai Chi

Tai Chi consists of ‘Four Pillars’ or types of practice, as well as a variety of physical exercises and meditative practices. The Four Pillars are Qigong, Form, Pushing Hands, and Application. Each Pillar develops the ability to coordinate the body, internal energy, and sensitivity to oneself, the space around, and other people, to a higher degree.

Initially many movements focus on gently opening and stretching the joints and muscles of the body, releasing tension that has often been there for years. By increasing the flow of blood and energy, they help to fully nourish all parts of the body. Many of our students report that they feel very relaxed and energized after a session of Qigong and that they sleep very deeply that night!

1. Qigong

Qigong is the foundation of Tai Chi, wherein the student learns to move their body and feel their internal energy (Qi), through simple, relatively static movements, and the use of the will (Yi) to guide the energy as it flows through its natural channels (known as Jing Luo, or meridians).

2. Form

This is a flowing sequence of movements, lasting from 5 to 20 minutes. The Form very effectively develops physical skill and health and constitutes a very enjoyable kind of moving meditation. Each movement can be practiced at increasing levels of depth as the student develops. There are many variations of the Form within the different Tai Chi lineages and their schools, but they are all derived from the same original Form, and the principles of movement are always the same.

3. Pushing Hands

Pushing Hands (Tui Shou) is a kind of partner exercise, where two people develop sensitivity and coordination together. This is a very enjoyable, playful, and free-flowing kind of exercise.

4. Application

Application is the most advanced aspect of physical training and in some ways the most rewarding. In application, the student explores the deeper subtleties of the Form’s movements, in a dynamic fashion with a training partner. Applications test and perfect students’ understanding of the movements, developing high levels of mind-body coordination, awareness, sensitivity, and confidence.

Things To Expect And Know About Your First Tai Chi Class

While all Tai Chi classes may vary according to location, instructor, and the version of Tai Chi being practiced, most classes have a similar layout. What should you expect? These are 10 things to expect and know for your first Tai Chi class:

1. A Quiet and Meditative Environment.

2. A Mixed Group of People – Various Age Groups and Fitness Levels.

3. Introduction to the art of Tai Chi.

4. The Exercises Start With a Warm-up.

5. Breathing Exercises to Enhance the Meditative State of Mind.

6. Stretches (full body).

7. Instruction of Tai Chi forms/movements.

8. Repetition of the movement forms with instructor-student assistance.

9. Cool down and relaxation time.

10. Time to socialize and get to know your group members.

How to Find a Tai Chi Class Near Me 

This question bothers many who are keen to learn and practice Tai Chi in the right way. Here are the various ways to find a Tai Chi class near where you live.

1. Ask around.

Ask around to find people who have attended a Tai Chi class near where you live. You can ask your doctor or inquire at the local hospital or clinic about Tai Chi classes. Local fitness centers, martial art studios, wellness facilities, the YMCA, or the YWCA can also provide you with leads. Word-of-mouth recommendations are one of the most effective ways to find a local Tai Chi class. Because advertisers tend to make tall claims, you have to carry out your own extensive investigation to verify their credentials. Recommendations, especially those from people you know and trust as being rational individuals, will save you the hassles of doing painstaking research.

2. Pore over newspapers and the Yellow Pages.

These media are old, but they have not become obsolete. Newspapers and Yellow Pages will provide you with sundry leads. However, you have to do the tough task of investigating their credentials. After you shortlist a few schools, visit them to talk to the teacher to gauge the vibes and attend a free “taster” class that some schools might offer. During the class, pay attention to how the teacher moves (his movements should be smooth), explains the exercises (the explanations should be detailed and lucid) and interacts with his students (he should be patient and friendly).

3. Scour the Internet.

Simplify your search for local Tai Chi classes with the help of the Internet. Use a phrase like “tai chi class <your location>” for your search. You will get many results. Explore the websites of these schools or instructors to obtain basic information like the teacher’s certification and the number of years the school has been in business. Look up the class timings, duration, and frequency to find out if they suit you. Cross-check the testimonials. Then schedule a visit to check out in person.

 

Sources:

Womens Health

Cleveland Clinic

ATCQA

Everyday Health

Healthline

Circle DNA

Activif

WFAA

Times of India

Dojo Life HQ

NIH

Made for Fighters

Better Me

Wise Geek

Mei Quan

Portland Tai Chi Academy

SHAPE

 

 

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