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Tai Chi Tune-Up
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This ancient practice will give you a fresh lease on life
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By Jessica Smith
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Tai chi, which originated about 2,000 years ago in China as a form of self-defense, is growing in popularity, especially in the West. Tai chi’s meditative and graceful motions unite the mind, body and spirit, resulting in improved physical and mental well-being. For all of us, including those with health issues such as diabetes, obesity and osteoarthritis, tai chi may offer several benefits:
• Improved circulation & stamina
• Increased energy
• Decreased stress
• Improved functioning
• Reduced blood pressure
• Reduced risk of falls
• Improved flexibility and balance
• Less joint pain
Tai chi is based on the ancient Taoist philosophy of yin and yang. Yin represents the passive force, whereas yang represents the more aggressive force. Movements should be slow and controlled, performed as if you were moving against a gentle resistance. At the same time, you should try to stay relaxed and calm.
There are many postures and movements that can be performed alone or in sequence. Here is one example:
1. Begin in posture A (illustrated above), keeping your weight forward on the left leg. Turn slowly to the right (B); as you reach the center, cross the hands at the wrists (C). Gradually transfer 70 percent of your weight onto the right leg. Reverse the sequence as you move back to the left. Repeat several times until you feel comfortable with the postures.
2. Repeat step 1, but as you transfer your weight from the left leg to the right leg, bring together the right and left heels of the palms (D). When your weight has shifted, release the hands, and finish with the right hand extended palm up and the left arm bent, palm down.
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