Tai Chi & Qi Gong For Beginners

Tai chi chuan and qi gong offer practitioners a balanced martial art and a means of healthy exercise. Qi gong, or breathing exercises, provide a stable foundation and flow of chi. Chi, the spiritual energy of the body, flows only when you exercise proper breathing techniques. Tai chi uses the flow of chi in harmony with physical movements to neutralize an attack without using force of your own.

Qi Gong Breathing Method

Chinese martial arts such as tai chi chuan rely on stability of the whole body as well as technical skills for their effectiveness. Qi gong serves as a useful foundation. It requires a different method of breathing from what you likely use. Most people breathe shallowly, constricting the throat. In doing this, you limit the flow of air into your lungs and diaphragm. Also, tension of the throat and chest causes the center of gravity to move into the upper body. The higher your center of gravity is, the more unbalanced you become. To avert this, relax your muscles and breathe into your diaphragm. Inhale through your nose and exhale through your mouth. Qi gong meditation exercises involve a relaxed stance, as does tai chi. To best use qi gong, schedule 20 minutes when you won't be disturbed daily.

Tai Chi Chuan Basics

Tai chi chuan traces its roots to the Taoist principles of yin and yang, soft and hard. In the context of martial arts, soft and hard denote the style of movement. Soft styles such as tai chi rely on internal energy, circular motions and redirection of force. Hard styles, such as karate, rely on external energy, linear motions and direct opposition of force. Keep your muscles relaxed when you perform tai chi movements; this allows your body to flow with the movements. Tense your muscles only when striking at just before impact.

Wu Chi Stance and Principles

The wu chi stance in tai chi chuan forms the basis of all movement. To take the wu chi stance, stand with your feet shoulder-width apart and bend your knees. Relax your upper body, and let your arms hang by your sides. Hold your head and neck straight. You should feel like you're hanging from a string with your feet planted firmly on the ground. Avoid locking your knees, because tai chi requires easy movement from the hips and lower body, according to Gilman Studio.

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