Tai Chi Chih is Excellent Exercise for People of all Ages

weianow | Oct 18, 2010 |

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As the body grows older aches and pains can develop and hamper any desire for serious exercise; yet there are some types of exercise that just about anyone can do and one of those is tai chi chih.

The History of Tai Chi Chih

Tai Chi chih was developed by Justin S. Stone in 1974. The American was born in 1916 in Ohio and worked on Wall Street for a number of years. In the 1950s he traveled to Japan and India and studied with yogis and Zen monks. Stone learned and taught tai chi chuan and from his experience and training, he developed tai chi chih. Stone went on to train others in these movements and qualified over 2,000 teachers worldwide to teach tai chi chih.

What is Tai Chi Chih?

While tai chi chuan is a form of martial arts, tai chi chih is not. Tai chi chih is considered a more simple practice than tai chi chuan and usually takes only about eight classes or two months to learn. Each movement includes meditative thoughts and the movements are slow and fluid. Practicing these tai chi chih movements takes little space, no special equipment or clothes and is a low impact workout. The set of movements focuses on developing Chi, an intrinsic energy. Correct posture and breathing is crucial to performing the movements properly.

There is one pose called the Cosmic Consciousness Pose and 19 movements. The 19 tai chi chih movements in order are:

Rocking Motion
Bird Flaps Its Wings
Around the Platter
Around the Platter Variation
Bass Drum
Daughter on the Mountaintop
Daughter in the Valley
Carry the Ball to the Side
Push Pull
Pulling in the Energy
Pulling Taffy
Pulling Taffy, Variation #1, Anchor
Pulling Taffy, Variation #2, Wrist Circles
Pulling Taffy, Variation #3, Perpetual Motion
Working the Pulley
Light at the Top of the Head / Light at the Temple
Joyous Breath
Passing Clouds
Six Healing Sounds

Only accredited Tai Chi Chih Teachers can instruct tai chi chih. Classes are offered in various venues such as senior citizen centers, hospitals, churches, schools, and corporations as part of a wellness program.

Benefits of Tai Chi Chih

According to Stone, tai chi chih affects inner organs as well as muscular structure of the body. The slow movements of tai chi chih affect blood pressure, and can help with weight control. According to the Tai Chi Chih Association, tai chi chih movements might help reduce pain and if practiced regularly can improve flexibility, balance and stamina.

Tai chi chih may also help senior citizens sleep better. A study conducted by the University of California at Los Angeles revealed people between 59-86 years old who practiced tai chi chih for 25 weeks slept better and had better concentration during the day than those who participated in a 25 week diet, sleep habit and stress management course. Practicing the 19 movements on a regular basis may increase energy and promote longevity.

Similarities to Tai Chi Chuan

Tai chi moves have roots in martial arts but is thought to also improve physical and mental health. While the movements may appear to be like those of tai chi chuan, tai chi chih does not have any martial arts aspects. The study of tai chi chuan has three aspects: health which concentrates on relieving physical effects of stress on the mind and body; meditation and martial art which involves using tai chi as a form of self-defense.

Today, many people practice tai chi as a form of exercise. Like tai chi chih, it is a low-impact exercise that is performed with fluidity and gracefulness. Both tai chi and tai chi chih have a core concept of Taoist yin and yang. Tai chi is a way to keep the yin and yang in the body in harmony as the body is the strongest and healthiest when they are balanced.

In the history of tai chi, the practice was controlled by five families that developed their own styles of the practice and guarded the knowledge so that only their inner circles knew the movements. The five main styles of today, named after the families that developed them are: Yang style, Wu Hao style of Wu Yu-hsiang, Chen style, Sun style and Wu style of Chien-ch'uan, and Wu Ch'uan-yu. A derivative of the Yang style is the most common style practiced today.

The Yang style has over 100 postures but like tai chi chih, the movements are performed slowly. There is a fluidity of the movements with no pauses between the movements. Because these movements are low impact there is little stress on joints. This makes Tai chi and tai chi chih excellent workouts for those with arthritis. The meditation factor can reduce stress and anxiety. The four factors in practicing tai chi and tai chi chih are breathing, pace, posture and relaxation. Practicing these movements does take some self-discipline as does any type of regular workout, but those who practice the movements find the benefits are worth it.

Research has shown that intensive tai chi practice reduces the risk of falls in elderly patients, both healthy and recovering from various ailments such as heart attacks, Alzheimer's disease and Parkinson's. Many senior citizen centers offer tai chi for seniors exercise programs. Whether choosing to practice the simpler tai chi chih or the extensive martial arts oriented movements of tai chi chuan; individuals will benefit from the low impact workout.

The copyright of the article "Tai Chi Chih and Tai Chi are Excellent for People of all Ages"is owned by Cheryl Weldon. Permission to republish "Tai Chi Chih and Tai Chi are Excellent for People of all Ages" in print or online must be granted by the author in writing.