Tai Chi Chuan: Learn more about the benefits of this potent millennial art

The movie is set or has a scene in China. An aerial camera shows a park in which a group of eastern seniors make beautiful balancing movements. Are you familiar with the scene? If so, then you've had your first contact with Tai Chi Chuan, this amazing Chinese-origin martial art that, believe me, is capable of bringing many more benefits to people of all ages than the scene can make you think. !

As is customary in the ancient arts, the origin of Tai Chi Chuan? or Taiji Quan? It is difficult to be decisively determined. "Its true origin is lost in time due to the lack of written reports, because in the past the teachings were transmitted orally between the traditional families and secret groups that practiced the art", explains Bethli, a teacher formed by the Brazilian Society of Tai Chi Chuan and the Yang Style Tai Chi Association.

What the main stories of its emergence have in common is the search for balance as a driving force. "Tai Chi Chuan is born from a tradition that from its earliest days builds its thoughts and habits by cultivating the spirit of life preservation," says Paula Faro, a professor at the Brazilian Society of Tai Chi Chuan. "From the search for understanding the phenomena of nature comes the idea of ​​balance, and this is where the Chinese practices for health and longevity in which Taiji Quan is inserted," he says.

In fact, more and more studies are proving the health benefits of Tai Chi Chuan. This is because the balance provided by your practice goes far beyond being able to stand without tipping to one side or the other. It is also a balance between body and mind, which in itself helps restore our health to the many common problems of modern life.

8 Benefits of Tai Chi Chuan

One of the main advantages of Tai Chi Chuan over other physical activities is that while most exercises aim to treat or prevent the consequences of stress and anxiety, martial art acts directly at the root of the problem, ensuring results. important in the treatment of several serious diseases such as hypertension. In addition, thanks to your movements, your practice also promotes muscle improvements.

Read also: 5 activities that improve quality of life

Check out some of the main benefits of Tai Chi Chuan for mind and body:

1. Increased balanceBy shifting the weight from one limb to the other, Tai Chi Chuan increases proprioception, that is, the ability to sense the body's position in space. In addition, it is proven that the fear of falling ironically increases your chances of falling. By putting you in challenging positions, Tai Chi Chuan increases your confidence and thereby reduces the risk of falls.
2. Blood pressure: Although other factors, such as genetics, influence the problem, stress-releasing hormones and substances play an important role in increasing pressure. In combating it, recent studies conducted by American cardiologists and the University of Taiwan have found that Tai Chi Chuan can regulate blood pressure as well as lower cholesterol, triglyceride and insulin levels.
3. Improved bowel functionOnce again, one of the culprits is stress, which releases hormones such as catecholamines that can reduce bowel motility. Therefore, Tai Chi Chuan movements and breathing, which promote balance, can be allied in the fight against constipation.
4. Increased concentration: According to a study from the University of South Florida, in partnership with Fudan Chinese University, the concentration is higher not only when remembering and performing the exercises. After eight-month tests on the elderly, brain mass was increased as well as improved performance on memory and thinking tests by those who practiced Tai Chi Chuan three times a week compared to those who did not exercise. .
5. Improved flexibility, motor coordination and physical strength: Like Yoga, Tai Chi Chuan works with unusual movements in everyday life, which means that the body is challenged all the time, gradually increasing its capacity with continuous practice.
6. Prevention and treatment of joint pain: For those who experience the dilemma of having to do physical activities to improve their joints but not because of them, Tai Chi Chuan is, despite its many benefits, a very low-impact activity, and its ability to lower the joint has been proven. advancing arthritis and increasing the strength of the knee extensor.
7. Posture Improvement: According to the American Occupational Therapy Journal, three out of five Tai Chi Chuan practitioners have improved overall posture, which in many cases also symbolizes improved back pain.
8. Relieves Anxiety: Because it promotes concentration, balance, muscle relaxation, and especially adequate breathing, Tai Chi Chuan is one of the best options for sufferers, with studies comparing the effectiveness of correct breathing with antidepressants. In a related way, the practice of Tai Chi Chuan also proved beneficial in treating insomnia and was related to weight loss, both anxiety problems.

With all this in view, Tai Chi Chuan has yet another advantage over other widespread physical activities: What sets it apart from other practices is that there is no risk of injury, no equipment or clothing. appropriate, it can be done anywhere and once learned it is lifelong, can one practice it for life ?, says Bethli.

Basic Tai Chi Chuan Movements

Now that you know the main benefits of the practice, it's time to learn more about the famous positions that make it up. According to Paula, legend has it that Tai Chi Chuan was created when hero Zhang Sanfeng was on a retreat on Wudang Mountain and saw a clash between a heron and a snake. "Noting that the flexible movements overlapped the rigidity, he would have created The Thirteen Postures of Tai Chi Chuan," he says.

It is no wonder, therefore, that common sense associates this martial art with movements that imitate and bear the name of animals, although this does not apply to most of them. Here are some of the most suitable beginner routines:

Tai Chi Chuan in 3 minutes

Also read: 8 Simple and Effective Memory Exercises Everybody Should Do

In just seven minutes, the video features a demonstration of Tai Chi Chuan in 8 movements, as well as presenting the correct way to pronounce the name of the practice, since the teacher is a Chinese. You'll see that it takes a lot of attention and coordination, but the good thing is that she says the slower the better. So take your time!

Tai Chi Chuan in 8 Beginner Movements

Although the video is in English, you can learn the basic moves just by looking. The eight basic beginner moves come with their name and walkthrough. Another nice thing is that a side camera lets you see the movement from another angle to help you get it right.

Read also: Mindfulness: Know the Benefits of Anxiety-Relieving Technique

Tai Chi Chuan in 13 Beginner Movements

Did you make all eight moves and do you want to go a little further? This other video teaches 13 movements very fluidly and with close attention to the details of the movements.

For those interested, please be aware that the above videos are just an introduction, ideally seek out an instructor and, with the lessons learned, practice at home at least three times a week. The good news is that you can often join free park lessons on weekends. It is worth looking if you have this option in your city!

Taoist Master talks about The Tao, Chi and Internal Martial Arts (April 2024)