Tai Chi practice
The gentle nature of Tai Chi allows for a wide
range of possible practitioners. For example,
people who find high impact aerobics and other
exercise routines painful or uncomfortable are
excellent candidates for Tai Chi, a slow moving,
low-impact exercise.
Unlike other exercises that can be learned simply
from following diagrams, Tai Chi is a fluid movement
that requires very deliberate and precise movements.
It is therefore best to find an instructor who
can demonstrate the Tai Chi movements and techniques.
Tai Chi sessions usually are in a group format
and last for approximately an hour. Beginning
with a warm-up, the group learns and follows
the Tai Chi motions of a 'form'—a series
of movements connected fluidly. There are different
types of forms in Tai Chi, such as, the Yang
long form, the Yang short form, and the Wu form,
which is more dance like. Each Tai Chi form is
composed of several postures, each with a carefully
chosen name that correlates with its movements
- names such as 'Grasping Sparrow's Tail', 'Pushing
the Mountain' and 'Embracing the Tiger'. The
Tai Chi session may end with a cool-down
Each individual Tai Chi movement can be modified
to best fit the user. If a particular motion
stresses a problem area, it may be modified or
eliminated from the routine. Once a Tai Chi form
has been learned, practitioners can implement
the movements and techniques in the privacy of
their own homes, or continue in a group environment.
Tai Chi group classes usually cost in the range
of $10 - $15 per session.
There are virtually no contraindications for
Tai Chi, other than to avoid the sensation of
sharp pain. Because of its gentle nature,
safety ultimately has largely to do with a particular
instructor and the individual who is practicing
Tai Chi. Taking usual exercise precautions
such as warming up, cooling down, and stretching
will be beneficial. As always, it is also
important to check with one's treating physician
before starting any new exercise program
such as Tai Chi.
By: Robert Humphreys, DC
February 19, 2004
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