Mindful Qigong Movement

You can find this movement called Wise Owl Gazes Backwards within the popular qigong set, The Eight Strands of Brocade (Baduanjin). 

This movement, along with others, have their origins in an ancient Chinese health and wellness culture called Yangsheng or 'nourish life'. Archaeological evidence from the Mawangdui Tomb in Hunan Province, China, can date this culture of 'physical therapy' coupled with quiet breath awareness to 168 BC. 

Before starting these movements we can practice using our simple breathing exercise to slow down and pay attention to what’s going on around us.

Once we feel comfortable with these simple movements, we can use them delve a little deeper into what’s happening within. In Tai Chi, we have the word (Yi) for mental intention. There are many different types of intention we can bring to our practice. 

But before we add any other intentions we may want to discover what our default intention is.

In our day to day life, we can be goal-driven even if we are not striving to be the next Elon Musk, we probably have a strong intention to do things quickly, to find a parking space as quickly as possible, find the smallest queue in the supermarket, get where we are going as quickly as we can, possibly without knowing why.  Sometimes we do have a time limit but sometimes it’s just become a habit. 

Using simple Tai Chi movements we have a chance to explore a different intention for just a few minutes a day. We can explore the intention to deliberately slow down, maybe to observe a bit more maybe even take time to smell the roses?

As we bring our intention to focus more regularly it can help us develop mindfulness and be more aware of what intentions are driving us and what else we could be observing. This can help us become aware of some pleasant or neutral feelings such as clothing on the skin or the feeling the ground beneath the feet. We may become aware of the intention to rush or complete the movement and even enjoy letting it go.

It is fascinating to think that we can connect ourselves to women and men over 2000 years ago who felt the need to slow down and enjoy the very same physical and mindful movements we enjoy today. 

Breathing Space - A Meditation

As more and more businesses begin to re-open and schools are set to restart our lives may be changing again or even be speeding up. Is this something that we want to do?

This may be a good opportunity to check our internal speedometer and decide what speed we would like to be travelling at.  How do we control the speed? How do we slow down if we want to?

Phil's teacher used to say, 'If you give yourself time then you have all the time in the world.'

How do we give ourselves time in between all the other tasks of the day or just find time in between all the thoughts that may be rushing around our heads? 

 

In Tai Chi, we use a simple breathing exercise to practise pausing and slowing down. We can enjoy this exercise anytime, anywhere. We can do it this seated or standing or even lying down if we are at home.

Ideally, step outdoors to really reap the benefits of this exercise that has its roots in meditations practised over 2000 years ago in ancient China.  It could be a favourite place in your garden for instance, or a park, or any open space that resonates with you. 

You may like to begin by observing trees, clouds, plants and listen to the birds for a couple of moments. Just watching and enjoying the sights and sounds. Being in green spaces can help reduce high blood pressure. Observing nature moving more slowly can help us find a different pace from rushing traffic and computers. 

Following the traditional instructions in tai chi regarding the breath, let your breathing feel smooth, refined and continuous. A saying suggests our breath feels like drawing a single thread of silk from a cocoon.

Then we take time to observe the breath and any sensations that may come up. We follow the natural changes that occur as the breath comes in and goes out. We may feel like closing our eyes for a while to really feel the coming and going. 

"This creates a new spaciousness in the mind enabling us to think and see more clearly so that we are better able to focus on the things that really matter."

Dr Tamara Russell, 2015. Mindfulness In Motion. Watkins Media, London.

Why not try it just before settling down to sleep as part of your calming bedtime routine.

Once you get into a routine with this simple exercise you won't even need to use your hands as cues. You can visualise those touchpoints in your mind's eye and follow your natural breath cycle. 

If we can find just one minute to slow down, hit the pause button, and find breathing space, we give ourselves time and then we have all the time in the world.

Music: I Need To Start Writing Things Down by Chris Zabriskie

Online Tai Chi Zoom Class

Welcome to our new online tai chi Zoom class.

Tai Chi Foundations by Discover Tai Chi

When do you run your class?

Every Wednesday 11:00 am to 12:00 noon. Helen and Phil will broadcast from their home using the Zoom video conferencing service.

How do I book?

Start your sign-up by clicking the link and then register (book) your class:
https://goteamup.com/p/3515195-discover-tai-chi/

OPENS IN A NEW WINDOW

What style of tai chi do you teach?

We teach a new research based programme created by us that we call Tai Chi Foundations Part 1 using selected movements from traditional Yang Taijiquan.
Together we will explore the dynamic of yin-yang as an embodied mindful practice for our health and wellness.
We will start each session with some slow, mindful movements, beginning with the most fundamental movement of life - our natural breath cycle.
Tai Chi Foundations Part 1 aims to offer us just that, a foundation to build upon.

We will build our strength, improve our balance, and allow ourselves to experience a deep sense of relaxation.

A true moving meditation.

Who can join, I haven't tried tai chi before?

We've designed this programme for everyone to enjoy. Anyone can join whether your new to tai chi or have practiced tai chi before. You can enjoy the movements seated or standing up and we encourage you to adapt movements to suit your needs and comfort levels.

What is a online tai chi class Zoom like?

Online Zoom classes have become incredibly popular recently for tai chi, yoga, pilates, and fitness classes. Using Zoom's video conferenceing service you can enjoy a live inter-active class with your instructor from the comfort of you home, or anywhere for matter with an internet connection. Follow the instructions once you've signed up and registered your first class.

To get started click the link to sign up to our online booking service, then register (book) your first class:
https://goteamup.com/p/3515195-discover-tai-chi/

OPENS IN A NEW WINDOW

Tai Chi and Yin Yang

Learn about tai chi and yin yang in this beautifully illustrated booklet with recommendations for further reading to take your understanding to a deeper level.

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Tai Chi for Workplace Wellness

Bespoke Tai Chi and Qigong programmes for your workplace.

Workplace Wellness

Photo by Headway on Unsplash

Why you might like to offer Tai Chi and Qigong in your workplace:

• Tai Chi proves a great stress buster that can promote deep relaxation
• Brings a more mindful level of presence to the workplace
• Improves overall fitness to counteract those long periods sat at a desk or that long commute
• Allows you staff team to bond in an authentic way with engaging partner exercises
• Can provide a much needed positive pause to the routines that make up the working day
• Proves an important mental and physical boost to start the the day and lovely pick me up to avoid the post-lunch slump

Get in touch and we'll tailor the ideal session for you.

Telephone: 07528 959091
Facebook Messenger: m.me/discovertaichi

Tai Chi - Components of Fitness Part 1

The martial arts of China have a fascinating centuries long history from which modern day Tai Chi for Health springs. Some instructors find it tempting to stick with old ways of teaching without asking, 'Could I teach in a better way?'

Tai Chi Chuan at Kung Fu Corner, Kowloon Park, Hong Kong

Image by Jakub Hałun [CC BY-SA 4.0 (https://creativecommons.org/licenses/by-sa/4.0)]

One of the ways Helen and I think about describing Tai Chi and Qigong to modern audiences stems from the American College of Sports Medicine (ACSM) the industry standard for health and fitness instruction.

The ACSM uses evidence from research to constantly update and revise best practice when teaching activities to groups or individuals for their health and enjoyment. They describe health and exercise in terms of components. Different types of activity and exercise tend to emphasise particular components.

Let's take a look at those components. They break down into five health-related components and six skills-related components:

Health-Related Components of Physical Fitness 

1. Cardiovascular Endurance
2. Muscular Strength
3. Muscular Endurance
4. Flexibility
5. Body Composition 

Skills-Related Components of Fitness 

1. Speed
2. Power
3. Agility
4. Balance
5. Coordination
6. Reaction Time

So, how do the ACSM's fitness components fit with regular Tai Chi practise?

Research suggests the following health-related fitness components for Tai Chi include:

cardiovascular endurance,
muscular strength,
muscular endurance,
and flexibility; 

and the following skills components of

balance,
coordination,
agility,
and power.

The slow continuous movements of Tai Chi load the hips and legs constantly with the transfer of body weight from stance to stance. This continuous shifting load of body weight from one leg to the other builds strength and muscular endurance and improves agility, balance, and power.

In a similar way to the legs and hips, the shoulder girdle and arms benefit from the slow continuous load and coordinated movements of the extended arms and hands.

With a little regular practise Tai Chi improves range of motion (flexibility) in both the upper and lower limbs. We find participants start to report their increased confidence in their ability to enjoy activities of daily living as they begin to master the movements of their leg and arms along with carrying themselves with improved posture.

Tai Chi in Haikou Peoples Park

Image by Anna Frodesiak [CC0]

Surprisingly, evidence appears to show a marked improvement in cardiovascular endurance with regular practice of Tai Chi as seen on an episode of the BBC series, Trust Me I'm a Doctor.

We can say with some confidence that regular practise of Tai Chi has no reported adverse consequences, and research supports the claim that regular practise of Tai Chi will support people to continue to enjoy a high quality of life into older age.

As instructors and practitioners in the 21st century Helen and I constantly reflect and ask the question of ourselves, 'How can we facilitate the learning and enjoyment of Tai Chi as an accessible activity that inspires confidence in our participants from their very first class?'

As we move into 2020 we continue in our journey to offer people Tai Chi for Health from an evidence based perspective.

We look forward to the New Year and sharing our journey with you.

All the best

Phil & Helen : )

Tai Chi and Qigong Class Silsden

New Tai Chi and Qigong Class Silsden Town Hall

We look forward to starting our newest Tai Chi and Qigong class on 22nd August 2019 at Silsden Town Hall.

Classes will run every Thursday 1:30 pm - 2:30 pm

Your first class is half price and then £6 per week on a pay as you go basis with no need to book.

We offer a warm welcome to everyone, especially those just starting. No special clothing or equipment needed. Just wear comfortable clothing, flat-soled shoes and a smile! Please bring a drink in warm weather.

Silsden Town Hall offers a fantastic accessible venue with a large ground floor room with lots of natural light. It has easily accessible toilets and the Community Library in the room next door. You will find a car park across the road which is only 60p an hour.

Why Try Tai Chi and Qigong?

Our regular participants tell us how they feel at the end of our classes. They say they have better balance and feel stronger, meaning they can do jobs in the garden more easily, enjoy walks with family and friends, and feel more independent.

Tai Chi and Qigong offer people an ideal exercise that goes easy on joints while strengthening muscles and improving balance. Many of our participants tell us how much better they sleep after a class and how it has helped reduce blood pressure.

As an accessible exercise for everyone tai chi and qigong has featured in research (including a recent feature in the BBC TV series, Trust Me I’m a Doctor) demonstrating its benefits for improved health and wellbeing.

If you have a serious health condition you may wish to contact your G.P or specialist first to check if you are ready to start an exercise class.

If you think a family member, friend or colleague would like to know more about us and our classes please do share this blog page with them.

Helen and Philip look forward to seeing you.

For more details phone 07528 959091, or

Message us on Facebook at: m.me/Huntun.taichi

Tai Chi at Cliffe Castle, Keighley

Such a pleasure to announce our new outdoor Tai Chi for Health class at Cliffe Castle Park, Keighley.

Classes start from Monday 20th May 2019 - 1:30 pm to 2:30 pm.
First two classes only £2.50. Then £5.50 on a pay as you go basis.
Meet outside the cafe adjacent to the restored conservatory at 1:15pm.

Set in the beautiful Cliffe Castle Park that surrounds Cliffe Castle Museum.
The park has some fine specimen trees, a newly restored water garden, conservatory, an aviary, and cafe.

Tai Chi & Qigong at Cliffe Castle Park, Keighley.

Wear suitable clothing for the British weather. A windproof top, warm breathable layers, and good flat soled outdoor footwear. If you use walking aids please bring them with you. You'll find plenty of tables and seating available at the lawn area where we will to hold the class.

Led by Board Accredited instructor Helen Parsons and assisted by Val Preston. They teach Tai Chi for Health programmes created by Australian family physician Dr. Paul Lam. Dr Lam founded the Tai Chi for Health Institute in 2010.

Helen and Val look forward to welcoming new starters who'd like to give Tai Chi ago as well as participants from our other classes in Airedale and Craven.

Helen says, "Originally created as a martial art, Tai Chi today is practised for its health benefits as series of slow, continuous movements that build strength, improve balance, and promote deep relaxation."

Val says, "The great thing about Tai Chi is that age and ability is no barrier and more importantly, Tai Chi is a daily activity that I enjoy doing and would like other people to feel the same benefits I have."

Helen is an Occupational Therapist and has practised Tai Chi and Qigong over 10 years.

Val Preston runs her own business, Truly Essential Holistic & Beauty Therapist. She started learning Tai Chi for Health in 2017 and aims to become a certified instructor this year.

For more details phone 07528 959091

Visit www.huntuntaichi.uk / Facebook: @Huntun.taichi

Tai Chi for Health Taster

Do you know someone who is curious about Tai Chi? Would they like to find out a bit more and try some easy Tai Chi moves. We have a free taster, just for them. Spread the word about our next free session:

Wednesday 6th March 10.00am -11.15am
Hainworth Wood Community Centre,
109 Hainworth Wood Road,
Keighley, BD21 5NG.

Tai Chi for Health Taster Session

If you have any questions about this free taster or any of our other classes please don't hestitate to get in touch.

We look forward to seeing you.

Tai Chi for Arthritis Playlist

Over the past few months, Helen and I have filmed a series of short YouTube videos documenting each sequence of the Tai Chi for Arthritis Part 1 program (Sun Style Tai Chi - 21 Forms).

We have collated the series in a Playlist called Tai Chi for Arthritis Sequences for ease of viewing which you can find on our YouTube channel Huntun Tai Chi.

Feedback from our classes has proved very positive with people reporting how useful they have found the videos in supporting their Tai Chi practice.



Each video acts as a study of each sequence that you can replay from the comfort of your own device (computer, tablet, or smartphone). Every video has a Top Tip in the description accompanying it.

How to get the best from YouTube.

We appreciate some people know very well how to delve into the various options and features YouTube offers viewers. We also know people who would appreciate a little guidance. So, to help you navigate some of those useful options read this very short guide. We hope it helps you enjoy our videos even more? Let us know if you found this helpful?

How to get the best from YouTube

In the image above you can see a screen capture of our lastest video for the sequence -  Apparent Closing.

You'll notice three coloured arrows in the bottom right of the image - yellow, blue, and green.

• Yellow Arrow - click on the 'gear' icon (it can often have a small red box with the letters HD) and the dark grey box shown will open with three options available:

• Speed (Green Arrow) - click on the little arrow and a second box opens with the options to speed up or slow down the video - a really useful option to help you see exactly what's going on

• Quality (Blue Arrow) - click on the little arrow and select 1080pHD at the very top of the list to watch the video in the very best quality - again well worth doing if you have sufficient broadband speed to support it
   
• Autoplay - click on this if you don't wish to see videos selected by YouTube to automatically play after viewing the video you did wish to watch

We hope you find this series of videos helpful. If you have a family member or friend you think might like this post please do share it with them or post it on your social media channels too.

All the best
Philip

Tai Chi for Health Class - Skipton

We're very pleased to announce that we will open our 10th awarding winning Tai Chi for Health class at the lovely Fire House Studios, Skipton. As you can see it's a rather beautiful space. Situated beside the canal basin on the Leeds and Liverpool Canal, in the centre of Skipton with the bus and train stations a short walk away.



Our first class starts on Wednesday 13th February 1:30 pm to 2:30 pm, with a free taster session for all new participants. The classes will run as follows:

    • Every Wednesday 1:30 pm to 2:30 pm

    • Open and ongoing - no need to book, just pay as you go

    • First Class Free to any new starter

    • Price per session: £6

    • Wear comfortable clothing, flat soled footwear, and bring a smile

Many people may recognise the slow, mindful movements of Tai Chi from the British comedy film, Calendar Girls, starring Helen Mirren and Julie Walters. If you watched the BBC TV programme Trust Me, I'm a Doctor recently you will have seen how regular practice of Tai Chi can offer a personal workout the equal of a more outwardly vigorous aerobic exercise such as Zumba, but without the sweat or need to wear sports clothing.

Tai Chi for Health - Skipton

As the only Board Certified Tai Chi for Health Institute instructors active in the area we offer people the opportunity to learn accredited Tai Chi for Health programs in a safe and inclusive space, with a warm welcome for everyone. The Tai Chi for Health Institute, founded by Dr Paul Lam, an Australian GP in 2010, works as a non-profit organisation to promote evidence based medical research into the benefits of Tai Chi and develop the professional role of Tai Chi instructors around the world.

We especially welcome people who live with long term health conditions, a disability, or people recovering from injury or a surgical procedure. We do recommend you speak with your GP or trusted healthcare professional if you have any doubts about joining our class.

Tai Chi for Health - Fire House Studios, Skipton

We accept referrals from healthcare professionals, run workshops and presentations on Tai Chi as an excellent primary exercise to a range of groups, organisations and corporate teams.

If you think a friend or relative would like to read this blog or would like to try one of our classes please do share it with them. Please note that there's a short series of steps up to the studio when you enter the building. Lift access is available, if you need assistance please do get in touch.

You can find us on Facebook, YouTube, Twitter, and Instagram - say hello and give us a 'like' 😊

We look forward to seeing you.

Philip and Helen

Tai Chi for Arthritis - YouTube

Tai Chi for Arthritis - Parts 1 & 2 - 41 Sequences with audio commentary of each sequence to guide you in your enjoyment and practice.

The Tai Chi for Arthritis or TCA program, is part of the Tai Chi for Health Institute's series of programmes for health and wellbeing, founded by Dr Paul Lam.

Based upon the Sun 73 Tai Chi Form, TCA presents a simplified form for people to enjoy and master. It has many of the repetitions and some of the more challenging competition sequences modified or removed to allow a wide range of people to learn and master this lovely form of Tai Chi.



Dr Paul Lam and the team at the Tai Chi for Health Institute developed Tai Chi for Arthritis to promote health and wellbeing, especially for people living with a long term health condition. It went on to become a successful program for falls prevention with older adults.

That doesn't mean you can't enjoy this Tai Chi program for its own sake. It still maintains the unique characteristics of the original style developed by Sun Lu-Tang in the early 20th century.

You can learn this program as well as others in one of our Tai Chi for Health classes and workshops. If you'd like to learn a Tai Chi (Taijiquan) form such as the Yang 24 or Sun 73 or Chen Tai Chi , then we teach these also.

We run Tai Chi for Health Classes covering: Baildon, Bingley, Bradford, Carleton, Glusburn, Keighley, Saltaire, Shipley and Skipton.

Music by Dr Paul Lam – Gentle Wind

If you think someone you know might like this post and the video please do share it with them.

We look forward to seeing you in one of our classes.

Helen & Philip

Tai Chi - Yin and Yang

You may have heard of Yin & Yang but what do they really mean and what do they have to do with our practice of Tai Chi.

Firstly, we should say that the philosophy and cultural influence of Yin & Yang go back a long way in Chinese history, well over 2000 years to around 400 BCE, and probably a good way beyond that.

Yin 阴 means the “shady side” of a hill and Yang 阳 means the “sunny side” of a hill. A simple observation of a nature, the earth and the sun. Something we can all relate to. We often try to buy a house or plot of land with a south facing aspect to benefit from the year round sunshine.

When Yin & Yang combine we get Tàijí 太极 - literally meaning “great polarity or supreme ultimate.”

Nowadays Tàijí often gets simplified to ‘Tai Chi’ in the west and has become commonly used as a short hand for the martial art Tàijíquán  太极拳 - meaning Supreme Ultimate Boxing Art.

Tàijítú 无极 - The interplay of Yin & Yang

As a concept Tàijí decribes Yin & Yang as ever moving and changing, one into the other, like day into night, in a dynamic and evolving creative process.

Tàijí springs forth from Wújí 无极 - meaning without polarity or, more simply, voidness, nothingness, without limits or bounds.

The ubiquitous symbol of Tàijí the Tàijítú 无极 diagram represents, simultaneously, both Wújí (monism) and Tàijí (dualism). Stillness with movement or, of a constant issuing forth before eventually returning back to beginnings. So, we have this very paradoxical concept of Dual-Monism.

In modern terms we could think of Wújí, such as that state which came before the 'Big Bang' and Tàijí as the ever evolving and expanding universe. This of course includes all the rich diversity of life evolving on earth, including human beings.

What has this to do with the health exercises we practice in our classes such as the Tai Chi for Health programs of Dr Paul Lam and the Tai Chi for Health Institute?

We explain and demonstrate how the principles of Yin & Yang and the philosophical underpinnings of Wújí & Tàijí play out as one practices the sequences, we teach you how to balance the opposing yet complementary forces of the Yin Yang principles within ourselves, via our posture, our balance and the work of our muscles.

The more we practice, the more we can positively influence this interplay of Yin & Yang to refine our ‘form’ and enjoy the deeper health benefits of this wonderful exercise system from China.

If you think someone you know, a friend or member of your family, might like to read this short blog post, then please do share.

Helen and I look forward to seeing you in one of our classes or workshops.

Tai Chi Class Carleton Primary School

Very pleased to announce that we will open our next awarding winning Tai Chi for Health class at Carleton Endowed CE Primary School, in the lovely village of Carleton, near Skipton.

We open on Tuesday 25th September with a free taster session for everybody starting at 7:30 pm to 8:30 pm.

Tai Chi for Health - Carleton Primary School

Many people recognise the slow, mindful movements of Tai Chi from the British comedy film, Calendar Girls, starring Helen Mirren and Julie Walters.

You may have heard of the health benefits from regular practice of Tai Chi and its associated exercise Qigong (chee-gong) in the news recently. The four Chief Medical officers for the United Kingdom recommend Tai Chi as a low impact activity that builds strength, improves balance and promotes relaxation. 

As the only Board Certified Tai Chi for Health Institute instructors in Leeds and Bradford we offer people the opportunity to learn Tai Chi for Health programmes in a safe and inclusive space, with a warm welcome for everyone. Dr Paul Lam, an Australian GP, founded the Tai Chi for Health Institute as a non-profit organisation in 2010 to promote evidence based medical research into the benefits of Tai Chi and develop the professional role of Tai Chi instructors around the world.

We especially welcome people who live with long term health conditions, a disability, or people recovering from injury or a surgical procedure. We accept referrals from healthcare professionals and run workshops and presentations to a range of groups, organisations and professional teams.

After our opening on the 25th September the classes will run as follows:

• Tuesday 7:30 pm to 8:30 pm
• Open and ongoing - no need to book or pay in advance
• First Class Free to any new starter
• Price per session: £6
• Wear comfortable clothing, flat soled footwear, and a smile

If you think a friend or relative would like to read this blog or would like to try one of our classes please do share it with them.

We look forward to seeing you.

Philip and Helen

Books on Tai Chi

Many people have asked me to create a reading list to help them understand the concepts we introduce to our Tai Chi for Health classes and workshops. Other people have asked for books to delve deeper into the cultural and philosophical roots of Tai Chi and its practice in the modern day.

I've narrowed my selection down to what I think represent the best sources that keep their feet well and truly on the ground. Many consider these authors, quite rightly, authorities on their subject but who also have the ability to write in a way that doesn't exclude the lay reader. 

I hope you enjoy exploring some or all of these recommendations.

Philip

The Harvard Medical School Guide to Tai Chi

By Peter Wayne

An exceptional investigation and primer to the evidence for the reported benefits of Tai Chi from a Doctor at Harvard Medical Institute.

Teaching Tai Chi Effectively

by Dr Paul Lam
An essential book for any Tai Chi instructor to read. Useful for anyone who practises Tai Chi and wishes to a become a safe and effective instructor.

Chinese Medicine: The Web That Has No Weaver

By Ted J Kaptchuk

An absolute classic. I read the first edition when first published in the 1980's. This book is the first in depth explanation in English on the theory and practice of Chinese medicine.

The Sword Polisher's Record: Way of Kung-fu

By Adam Hsu

Most people nowadays come to Tai Chi as a wonderful way to benefit their health and wellbeing. The roots of this modern health practice sprang from T'ai chi ch'üan, or Taijiquan (supreme ultimate fist), a self defence art from ancient China. I can recommend no finer book as an introduction to those roots.

Tao: The Watercourse Way Paperback

By Alan Watts

Alan Watts perhaps did more than any other to interpret and popularise Eastern philosophy for a Western audience. Tai Chi extends back into the Chinese culture of Taoism (Daoism). This remains a much loved book by many and seen as a fundamental primer on the philosophical roots of Tai Chi and the subleties that lie beneath the surface of the movements one learns.

Tao Te Ching: Illustrated Edition

By Lao Tsu (Author), Gia-Fu Feng (Translator) (Author), Jane English (Translator) (Author), Toinette Lippe (Translator) (Author), Jacob Needleman (Introduction) (Author).

The Tao Te Ching represents one of the key books to explore this fascinating way of viewing the world and human beings place in it. By far my favourite translation that keeps to the spirit and poetic feel of the original text. 

All the links above will take you to the Amazon Book Store.

Tai Chi Principles Postcards™

Helen and I produced this unique set of postcards to inspire and support people in the enjoyment of their practice of Tai Chi. We first introduced them to participants at our Tai Chi for Health Workshop to celebrate World Tai Chi Day on 28th April 2018.

Tai Chi Principles Postcards™

We're pleased to announce that we can now make them available to everyone, near or far,  no matter what style of Tai Chi you practice and enjoy.

Each card features a beautiful image, a short poem by Philip Sheridan, and a description, that offers a window into a Tai Chi Principle for you to focus on when you practice.

Principles:

• 松 Sōng – meaning to loosen and relax the muscles, and open the joints
• 沉 Chén - meaning to sink or down, describes a feeling of rooted to the earth
• 静 Jìng – meaning quiet, still, motionless, or mindfulness, in movement
• 篷 Péng – meaning literally awning, tent, or cover but in the context of tai chi meaning to extend strength or support in all directions

Tai Chi Principles Postcards™

As you embark on learning Tai Chi you'll find your journey begins to spiral outward yet keeps returning again and again to these fundamental principles. As your practice grows so your integration of these principles will deepen at each turn.

We chose these particular principles because they run as a thread beneath all styles of Tai Chi Chuan.

Tai Chi Principles Postcard™ - Sōng

How to get hold of your own pack of Tai Chi Principles Postcards™.

£4.95 per pack

If you enjoy coming to one of our classes then you can buy a pack from us in person.

If you'd like to have a pack posted to you, wherever you live in the world, contact us by phone (call or WhatsApp), or drop us a short email. We can arrange payment and postage details with you.

T: +44 07528 959091
E: huntunwellbeing@gmail.com

We hope you enjoy them as much we did creating them.

Helen and Philip

Tai Chi for Health - Video

Huntun Tai Chi YouTube Channel

Take a visit to our YouTube Channel at HUNTUN Tai Chi. We have a growing collection of playlists on Tai Chi, the health benefits and other subjects that we hope you will find of interest. You'll also find our own productions of the Tai Chi for Health programmes we teach such as the ones below:

Tai Chi for Arthritis (TCA Part 1) - The Core Movements 1 to 8 and Extension Movements 9 to 21

Tai Chi for Rehabilitation (TCR)

All work in progress, with more to come.

If you think you know someone who might like to view this blog post please do share it.

Both Helen and I look forward to seeing you.

Helen and Philip :)

Tai Chi, Nature, and Health

“We seem to know that time spent in green space is just what the doctor ordered.”

I wrote the above quote as part of a guest blog for the support organisation AfterTrauma. In that blog I talk about how natural spaces can help us cope with the ups and downs of life and the growing evidence from science that supports our intuition. And what has this got to do with your practise of tai chi chuan.

Well, if you delve a little deeper into the roots of tai chi you soon find out that those roots spring from the rich cultural and philosophical ground of Taoism (sometimes written Daoism). This short, beautiful film below gives a good primer on Taoism and how it relates in particular to the martial arts of China, the same roots from which our tai chi for health programme stem:



I often encourage people who come to our classes and workshops to see if they can find a little private space, a garden if they have one, or a quiet corner in a park for instance, where they can practise their tai chi form outside.

People don't hesitate to say how their practice of the tai chi form takes on a new sense of meaning when they do so. Some of the sequence names found in the various styles of tai chi that we learn, such as wave hands in clouds and gather celestial energy, suddenly make perfect sense when performed outdoors.

I hope this short blog and the links within it encourage you to get outdoors. You don't have to practise the tai chi form outdoors to get the benefit, taking a short stroll, or taking a seat in a green space will reward and reinvigourate you. You'll find yourself slip effortlessly into that mindful state that eases our sense of wellbeing in the world.

Forest Bathing or Shinrin-yoku

In Japan you will find people go to specially designated forest trails to ‘bathe’ in the healing balm of the trees. They literally call it forest bathing or Shinrin-yoku, and researchers have found that regular strolls in these lush spaces can offer profound health benefits for people living with many different long term physical and mental health conditions.

As I wrote in the guest blog for AfterTrauma, time taken to relax in green spaces proved especially important for my recovery from the significant trauma I experienced when I had my accident. It continues to remain an important part of my ongoing health and wellbeing today. So, if you can, get outdoors, relax and enjoy.

If you enjoyed reading this you may like to visit my other blog/website where you will find more pieces that touch on the arts, medicine, poetry, and more.

Do have a family member, friend or colleague who you think would like to read this blog? Please do share it with them.

Please do get in touch to let me know your thoughts.

All the best

Philip

Tai Chi Damps Down Inflammation Genes

Tai Chi as a moving mindful meditation appears to have a marked positive impact on dampening down inflammation in our bodies. This research study shows how our bodies inflammatory response effects both our physical health and mental wellbeing.

 

Tai Chi – Mindful Meditation

 

Two links well worth a read:

 

The first, an easy to read article from New Scientist that summarises the amazing implications of this study.

 

The second, the full research paper published on Frontiers In Immunology which the article above summarises.

 

A little tai chi practise each day will help. If you think a family member, friend or colleague would be interested in this post please do share it.

 

We look forward to seeing in you in one of our classes, one to ones or workshops.

Thank you

Helen and Philip :)

What Is Tai Chi?

What comes to mind when you first think about T‘ai Chi? You may think of Chinese people rising early in the morning to take part in slow, meditative movements to ease themselves into the day. T‘ai chi, often written tai chi, as we know it today has come on a long journey from its origins. Despite a number of theories to tai chi's origins no one theory has yet managed to pin down this elusive art.

 Outdoor Tai Chi Practise in Beijing's Temple of Heaven.

Image by Craig Nagy, Vancouver, Canada. Creative Commons Attribution-Share Alike 2.0 Generic license.
Written in full we ought to say T‘ai Chi Ch‘uan which loosely translated into English means Supreme Ultimate Boxing or Source Fist. This meaning offers us a clue to tai chi's origins within the self-defense and martial arts of China. We would more commonly describe those fighting arts as Kung-Fu in the west.

Nowadays we can best describe tai chi as an art and an exercise. It appears from a growing body of research that regular practise of tai chi offers people some important health benefits. In particular, improved balance, flexibility, fitness, strength, lowering blood pressure, general heart health, mental health and symptoms associated with stroke, fibromyalgia, Parkinson's disease and Alzheimer's disease.

Tai chi emphasises the integration of mind with body. This integration marks tai chi as a unique form of exercise along with another associated exercise practice from China referred to as Qigong (chee gung), older still, known as Daoyin, meaning to guide and pull. To get a feel for this integration you practise tai chi movements, or forms, slowly as one smooth flowing movement with a deliberate focus on those movements.

Daoyin tu - chart for leading and guiding people in exercise.

This image from Wellcome Images, a website operated by Wellcome Trust, a global charitable foundation based in the United Kingdom. Refer to Wellcome blog post (archive). Creative Commons Attribution 4.0 International license.

‘This is a reconstruction of a 'Guiding and Pulling Chart' excavated from the Mawangdui Tomb 3 (sealed in 168BC) in the former kingdom of Changsha. The original is in the Hunan Provincial Museum, Changsha, China.’

Tai chi truly represents a whole body form of exercise as you coordinate your hands and arms with the controlled transfer of your weight from one stance to another. In other words to perform tai chi well from start to finish you must engage all parts of the body. The hands, arms, legs and feet all move in circular and spiral patterns with turns of the torso via the waist, neck and head. 

A saying associated with the practise of tai chi – 

“ When the wind blows the whole tree moves

.

Regular practise of a tai chi form can strengthen and mobilize the joints and muscles, improve physical fitness and induce a deep sense of mental relaxation. The slow and low-impact nature of tai chi make it ideal for people recovering from illness or injury and those living with chronic health conditions.

Not that people who live with long term health conditions should only practise tai chi for health. In China, fit and healthy people practise tai chi to cultivate and sustain their health. Anyone can benefit from a little tai chi practise each day.

People performing Tai Chi Chuan at the Temple of Heaven Park in Beijing, China.

Image by © BrokenSphere / Wikimedia Commons. Creative Commons Attribution-Share Alike 3.0 Unported license.
Our tai chi programmes differs from the traditional approach to learning tai chi where you had learn and perfect many complicated sequences of movements over many years. Some tai chi forms go on for well over a hundred moves with complex and difficult movements to perform. We encourage participants to enjoy the tai chi movements within a safe and pain free range of mobility. Participants can take a seat for some or even all of the session. A key message in our classes goes – If it hurts, stop doing it.

The Harvard Medical School's Osher Center for Integrative Medicine has found that people can enjoy all the health benefits of tai chi from very simple movement sequences derived from the traditional long form tai chi styles. For example the first part of our Tai Chi Foundations programme takes no longer than three to four minutes to complete.

So, there you go, a snap shot description of tai chi. Tai chi has much more to offer though. Through regular practise you begin to realise the depth of meaning within the principles that underpin tai chi. The movements truly do embody a cultural and philosophical way. 

If that has peaked your interest then please do get in touch. If you think someone you know, a member of your family or a close friend might benefit from tai chi please do share this page.

We look forward to seeing you.

Helen & Phil