Gaining Health Benefits From Your Tai Chi

Having taken the first steps in your journey in Tai Chi. Do not wast the time and effort you have invested in this interesting pleasurable, simple and complex art. The continued practice of the Tai Chi forms you have learnt will maintain the energy flow through the meridians, where the Chi flows the blood will follow bringing life giving nutrients and clearing away toxins. The deep diaphragmatic breathing (deep in the body not full breaths that stress the lungs) as well as triggering the relaxation response, also massage the internal organs assisting with the blood flow, helping to maintain them in a healthy condition.

In your practice stay relaxed, follow the form you are familiar with, this allows you to mediate on your breathing or the flow of Chi to a part of the body.  Use the mind to follow the flow of the breath as you breath in, down the Ren Mai meridian and up the Du Mai meridian as you breath out. If you wish to improve the health of a part of the body, focus on the flow of Chi (blood) into and out of the area as you breath. This will assist in delivering nutrients to and removing toxins from that area. Imagine the area becoming comfortably warm, as you breath out Chi flows into the area and as you breath in the toxins are drawn out to be expelled from the body with the next outward breath.

How Often Should I Practice Tai Chi?  Every day is good, but Tai Chi should not be chore. As little as 10 minutes is enough to relax and refresh and keep the meridians open, but to gain the benefits to your health you need the practice for at least 20 minutes for the relaxation response to activate and allow the toxins, caused by stress, to start to drain away. Aim for a minimum of three, 20 to 30 minute sessions per week with 10 to 20 minutes on the other days.

When Should I Practice?  The time of day is not important, being able to practice undisturbed is. The practice time is for you to do something for your health, you need this time to relax and develop the relaxation responses in your system; you do not need to be disturbed.  It is handy to have a regular time each day so it becomes part of your daily routine and not missed, for this reason early of a morning is good before the time pressures of the day build up.

What Should I Practice?  Before you start any practice it is essential to warm up.  Get the body moving with gentle movements so the muscles and joints are ready for action and not damaged.  Move as far as is comfortable, listen to your body. Do them slowly in time with your breathing and they become a Tai Chi exercise.  Practice the other exercises you know do not force yourself into exercises you are not sufficiently familiar with so they detract from the relaxation benefits you are looking for.  Remember we are trying to reduce stress, not increase it while improving our health and mobility.

Where Should I Practice?  A place that is reasonably pleasant, quiet and relaxing in itself, or a place you do not feel threatened, or distracted.  The area should be large enough for you to stand and move comfortably without having to dodge furniture or other obstructions. The area should have no excesses of external Chi, such as heat or cold, wind or noise.  You should be able to concentrate on your internal Chi without being disturbed by this external Chi

Should I Use Music?  Relaxing sounds are beneficial in triggering the relaxation response. The sounds of nature, birds singing, wind rustling leaves, waves on the shore, a stream or water trickling are all good.  Relaxation music is also good, any style of easy listening music without a regular rhythm is OK a regular rhythm has an energising effect on the nervous system.

Enjoy your practice, practice what you feel comfortable with in your Tai Chi. Remember it is your Tai Chi, We can only guide you in the right direction, teaching you the principles behind Tai Chi so you can learn and understand your own Tai Chi.

Wishing you the best with your Tai Chi practice and look forward to assisting you with your Tai Chi in the future.  May you enjoy health and harmony.

Alex 
AATC Instructor Singleton