What is Tai Chi and how is it done? What are the benefits of Tai Chi, what does it do?

What is Tai Chi?

To understand what tai chi is, you need to know that it is formed by Qi Gong, one of the 5 branches of Traditional Chinese Medicine (TCM). The other 4 branches are acupuncture, Chinese dietetics, Chinese pharmacopoeia (herbs) and Tui Na massage.

While both qi gong and tai chi praise slowness, these two Chinese arts, which focus on harmony of body and mind, stand out in practice. In the parks, caught in his movements, feet firmly on the ground
and they are becoming more and more adept at practicing qi gong and tai chi in gardens. At first glance, beginners will have a hard time distinguishing these two Chinese arts, even though they are very different in their definitions.

Tai chi or tai chi-chuan is a Chinese martial art that focuses on the mental, spiritual and energetic aspects, unlike external martial arts such as karate. With its spiritual dimensions, the choreographed sequences are reminiscent of a moving meditation.

What are the benefits of Tai Chi?

Learning to slow down is very important in tai chi. In fact, it is the extreme slowness of execution that makes it possible to detect blockages and feel the energy flow. In addition, the slow and precise transfer of the body’s weight from one leg to the other and the alternation of limbs perfectly embody the Chinese idea of ​​dynamic force balance.

This exercise also emphasizes breathing, which should be slow, deep, and regular.
As the exercise progresses, the individual will need to coordinate breathing movements with the execution.

Many studies report the benefits of practicing tai chi for various conditions. However, studies often show a lack of consistency, an insufficient number of participants and various methodological shortcomings.

How many moves does Tai Chi have?

It is always practiced upright, the number of moves in a full row ranges from 24 to 48 and can go as high as 108, which corresponds to the original form of tai chi. It is the hands that direct the movements during the sequences and capture and direct the energy so that the body’s support is found in the Tan Tien, the center of gravity just below the navel. The essence of tai chi lies in the search for balance between the two polar energies, Yin from the earth and Yang from the sky.

What Does Tai Chi Do?

They concluded that tai chi may reduce the risk of falling or falling in people over 60. However, they note that the effect is much less pronounced in very old or frail people (people who suffer from an illness or condition that limits their daily activities). They also note that regular practice of tai chi is crucial for it to be effective. In addition to reducing the risk of falling, tai chi will increase walking speed, improve balance, and increase confidence in movement.

Two systematic reviews of patients with hypertension reported significant reductions in blood pressure in people who practiced tai chi. These results suggest that tai chi may help reduce the incidence of certain cardiovascular diseases, such as stroke and congestive heart failure.

Another review evaluated the effect of tai chi specifically in patients with cardiovascular disease.

Does Tai Chi Affect Psychology?

The results of three clinical studies in 208 patients with coronary artery disease or heart failure showed an improvement in quality of life, a reduction in systolic and diastolic blood pressure and an increase in exercise capacity.

In a systematic review of 3 studies, results showed that tai chi did not improve these women’s quality of life more than walking, psychological support or standard care. However, one showed beneficial effects on self-esteem compared to psychological support.