Cornwall Tai Chi

Category: Cornwall Tai Chi

  • FAQ

    FAQ

    Here are the frequently asked questions (FAQ) about Tai Chi along with their answers:

    General Questions

    1. What is Tai Chi?
      • Tai Chi is a soft internal style form of exercise that involves slow, flowing movements, deep breathing, and meditation.
    2. What are the benefits of practicing Tai Chi?
      • Tai Chi can improve balance, flexibility, strength, and cardiovascular health. It can also reduce stress, anxiety, and depression.
    3. Is Tai Chi a martial art or a form of meditation?
      • Tai Chi is both a martial art and a form of meditation. Some teachers emphasize self-defense, and some teach it for health and wellness purposes.
    4. How is Tai Chi different from other forms of exercise?
      • Tai Chi is a low-impact, low-intensity exercise that is gentle on the joints and suitable for people of all genders, and all ages and fitness levels. It emphasizes meditation, relaxation, and slow, fluid movements. Tai Chi is known as an internal style which means cultivating Qi or life force in contrast to external styles which are more physical and develop the muscles.

    Tai Chi Practice

    1. What do I need to start practicing Tai Chi?
      • You only need comfortable clothing and enough space to move around. Some people prefer to practice barefoot, but soft-soled shoes are also an option.
    2. How often should I practice Tai Chi?
      • It is recommended to practice Tai Chi at least two to three times a week for the best results. However, even practicing once a week can provide some benefits. In China they practice Tai Chi every morning in the parks before going to work.
    3. Do I need to warm up before practicing Tai Chi?
      • It is recommended to warm up before practicing Tai Chi to prevent injury and improve performance. You can do some light stretching, walk around, or perform other gentle exercises to get your body ready. Warming up and doing some deep breathing and Qigong before you start helps to open the energy channels so your practice can benefit Qi cultivation rather than purely physical exercise.
    4. Can Tai Chi be practiced alone or with a partner?
      • Tai Chi can be practiced both alone or with a partner. When practicing alone, you follow a set of choreographed movements. When practicing with a partner, you practice specific martial arts techniques and self-defense strategies. Tai Chi is based on Taoist philosophy and so Yin-Yang balance means giving a balanced emphasis to both forms and partner exercises like sticky hands.
    5. What should I wear when practicing Tai Chi?
      • Wear loose-fitting, comfortable clothing that allows for freedom of movement. Cotton or other breathable fabrics are a good choice. You can also buy a Tai Chi uniform based on a Chinese Mandarin style design which is popular with more advanced students but also suitable for beginners. This can help you get into the Tai Chi mindset.

    Tai Chi Techniques

    1. What are the basic Tai Chi movements?
      • Tai Chi movements emphasize natural movement, so this means an upright posture and a straight back, keep the shoulders relaxed, don’t step too far or lock the joints, and don’t overexert yourself. Tai Chi movements are always circular.
    2. How do I perform the Tai Chi movements correctly?
      • Tai Chi movements should be performed slowly, smoothly, and with intention. You should focus on your breathing, body alignment, and the flow of energy in your body.
    3. What is the proper breathing technique for Tai Chi?
      • Tai Chi breathing involves deep, slow, and natural breathing. You should inhale deeply through your nose and exhale slowly through your mouth. In the form breathe in on inwards movements and out on the outward movement.
    4. How do I maintain balance while practicing Tai Chi?
      • To maintain balance while practicing Tai Chi, you should focus on your body alignment, keep your weight centered, and move slowly and smoothly. Co-ordinate the upper and lower body and avoid leaning.

    Tai Chi Styles

    1. What style do you teach at Cornwall Tai Chi?
      • We teach Lee style as taught to us by our teacher Chee Soo.
    2. What are the different styles of Tai Chi?
      • There are several types of Tai Chi styles including traditional family styles and more modern composite styles which have been designed as fitness exercises by Chinese teachers. Some say there are as many variants as there are Tai Chi teachers. Some styles emphasize order and specific regimented techniques, some are more free-style, some include both elements.
    3. What are the characteristics of each Tai Chi style?
      • Yang style is gentle and flowing with big stances and leaning
      • Chen style is more explosive and vigorous like Shaolin kung fu
      • Wu style is more Yin, gentle, compact and smaller stances
      • Sun style is light and agile
      • Hao style is fast and compact
      • Lee style is a Yin and Yang style so somewhere in the middle
    4. How do I choose a Tai Chi style that is right for me?
      • You can choose a Tai Chi style based on your goals, physical abilities, and personal preferences. You can try different styles and see which one resonates

    Tai Chi Instructors

    1. Do I need a Tai Chi instructor to learn Tai Chi?
      • While it is possible to learn Tai Chi from videos or books, having a qualified instructor can help you learn the correct techniques, avoid injury, and deepen your practice.
    2. How do I find a qualified Tai Chi instructor?
    3. What qualifications should I look for in a Tai Chi instructor?
      • Look for instructors who have completed a formal instructor training program, have years of actual teaching experience, and are knowledgeable about Tai Chi principles and techniques. It’s also important to find an instructor who has a teaching style that resonates with you.

    Conclusion

    Tai Chi is a wonderful practice for both physical and mental health and can be enjoyed by people of all ages and fitness levels. With the right guidance and consistent practice, you can experience the many benefits of Tai Chi, such as improved balance, flexibility, strength, and mental well-being. Tai Chi, if taught correctly, is also an ancient and powerful form of self-defence training that will greatly improve your chances of survival if attacked right from the first lesson.

  • Zedshed Tai Chi

    Zedshed Tai Chi

    Zedshed Tai Chi every Wednesday in Penryn

    This youtube video playlist will serve as a little window into the Zedshed class in Penryn to give you some idea of what it’s like in the class. If you click or touch the picture above you will see you can drag left or right to see what is going on in the rest of the room. You can in actual fact use this video playlist to practice what we did in the class at home so next time we can move onto the next sequence of moves, in this particular form there are 184, this is the first twenty.

    Every week we do some exercises like forms which we gradually build on from week to week. Beginners will start with the first ten moves. However some of the exercises will be different each week, and some we will concentrate on for a few weeks until we move on to another set of exercises. We have forms, qigong, breathing exercises, and partner exercises of many different varieties in Lee style Tai Chi so there’s plenty to interest both the beginner and the more advanced student.

  • Easter course 2025 in Falmouth

    Easter course 2025 in Falmouth

    Monday 14th & Tuesday 15th 12:30 to 5pm
    Wednesday 16th to Friday 18th April 2025 10 am to 4 pm
    Golf Club, Above the Bay, Swanpool Rd, Falmouth TR11 5PR

    You are welcome to join us for a day, a morning, an afternoon, or the whole week.

    Please take a look at our discounts and students get a special discount as well.

    Cornwall Tai Chi course bookings

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    Tai Chi Easter Course 2025 in Falmouth
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    Accommodation is available if you book early Contact us

    Our Easter Course is held in Spring and is ideal for uplifting the spirits after the long Winter, and we are at a light, bright venue perfect for doing some Tai Chi and Qigong.

    Every year since 2006 we have held the Easter Course in Cornwall. It’s ideal for people attending our clubs in West Cornwall, and it’s also a great opportunity for beginners to learn from different Instructors who come and join us. The aim of our Association has always been to carry on Chee Soo’s teaching and create more Teachers to carry it on in the future. If this appeals to you, you are welcome to join, and over a few years, you could be teaching a class and bringing in new students to the Arts we teach .

    Book now to get the early bird discount.

  • Tai Chi diversity

    Tai Chi diversity

    Tai Chi partner work

    For many in the West, the image of Tai Chi often conjures up a group of elderly Chinese individuals practicing fluid movements in a park at dawn. This perception, while partly true, is deeply rooted in historical contexts and doesn’t give justice to the art’s universality and extensive benefits. So, is Tai Chi just for the elderly? Absolutely not.

    The Historical Context

    To clarify this misconception, we need to dive briefly into Chinese history. During the Cultural Revolution of 1966-1976, many traditional practices, including Tai Chi, were banned. This prohibition created a generational gap in Tai Chi’s transmission. Older individuals who had previously learned the art could retain their knowledge. In contrast, the younger generation missed out on this traditional wisdom, leading to the stereotype that Tai Chi was solely for the aged.

    Historically, Tai Chi was an integral part of family traditions, passed down from grandparents to parents to children. This intergenerational transmission ensured the art’s longevity and universal practice.

    Tai Chi for Students

    My teacher Chee Soo was in his sixties when I met him but his classes were drawn from a diverse range of people of all social classes, all age groups and genders. I was a philosophy student at Warwick University and there were many students at his class in Leamington Spa and also trainee acupuncturists from the J.R.Worsley acupuncture college. For me, two key takeaways were learning how to manage stress and discovering the Taoist philosophy that underlies Tai Chi. I found this philosophy particularly intriguing, not just because of its practical and down-to-earth nature, but also because my university only offered English and American philosophy, lacking in Eastern perspectives. I also found the health benefits to be of use and the meditational aspect and the breadth and depth of the teaching really gave me pause for thought and helped me to look at life in a completely different way.

    1. Mental Focus and Clarity: At the heart of Tai Chi lies the union of mind and body. According to Verywellmind, Tai Chi harmoniously integrates physical exercise with meditation. This union not only amplifies physical wellness but also enhances mental clarity, a critical component for academic brilliance.

    2. Energy Conservation and Restoration: All too often, students find themselves drained from long study sessions. Tai Chi, especially when complemented with qigong, offers techniques to manage, conserve, and rejuvenate one’s energy, facilitating more extended, more efficient study periods.

    3. Developing Defense Abilities: Beyond its serene appearance, Tai Chi is a martial art. As indicated by the Internet Public Library, students can harness Tai Chi to develop defensive skills, bolstering confidence and personal safety.

    4. Holistic Physical Benefits: It’s no secret that physical activity boosts academic performance. But not all exercises are created equal. Tai Chi’s gentle movements, as highlighted by Harvard Health, positively impact muscle strength, flexibility, and balance.

    5. Addressing Common Health Concerns: College life can sometimes exacerbate health issues due to stress, irregular schedules, and inadequate diets. Tai Chi provides relief from ailments like arthritis, rheumatism, back problems, and balance disorders, as noted by 123helpme.

    6. Stress Management: Stress is arguably the most common ailment among students. Tai Chi, with its meditative foundation, provides a natural remedy for managing and mitigating academic stress.

    Tai Chi for professionals

    1. Bolstering Mental and Physical Stamina: Workplaces can be demanding. Drawing on LinkedIn’s insights, Tai Chi strengthens both the mind and body, equipping professionals with the resilience needed to handle corporate pressures.

    2. Enhancing Team Dynamics: Teamwork makes the dream work. Beyond individual benefits, Tai Chi can be a team-building tool, fostering cooperation and harmony among colleagues, vital for a positive work environment.

    3. Combatting Workplace Stress: Deadlines, meetings, and targets – the modern workplace is a hub of stressors. Incorporating Tai Chi into the daily routine can be a game-changer in managing and reducing job-related stress.

    4. Augmenting Physical Fitness and Flexibility: Extended hours at a desk can take a toll on one’s physical health. Tai Chi, as Medical News Today suggests, enhances overall fitness and flexibility, preventing common workplace-related physical issues.

    5. Holistic Empowerment: Rooted in Taoist philosophy, Tai Chi adopts a comprehensive approach to well-being. It isn’t just about physical health. It’s about mental empowerment, clarity, and a profound connection to one’s inner self.

    Conclusion

    It’s high time we challenge and change our perceptions of Tai Chi. It isn’t an art restricted to any age group, nationality, or fitness level. Its universal principles and benefits make it relevant for the bustling student community and the ever-evolving world of employment.

    Embracing Tai Chi could be the key to unlocking a balanced, harmonious, and productive life. Its teachings offer practical solutions to contemporary challenges, making it a timeless art deserving of universal appreciation and practice. So, whether you’re grappling with academic pressures or workplace challenges, consider giving Tai Chi a whirl. It might just be the holistic solution you’ve been seeking.

  • The Science of Tai Chi: Research and Evidence

    The Science of Tai Chi: Research and Evidence

    Tai Chi is a form of soft internal style martial arts that has gained widespread popularity across the world in recent years. It is a low-impact, meditative practice that has been found to have numerous physical, mental, and emotional benefits. Many people may be drawn to Tai Chi due to its reputation for reducing stress and promoting relaxation, but there is much more to this practice than meets the eye. In this blog post, we will explore the science of Tai Chi, examining the research and evidence supporting the many benefits of this ancient practice.

    Physical Benefits of Tai Chi

    One of the most well-known benefits of Tai Chi is its ability to improve physical health. Tai Chi is a low-impact form of exercise that can be performed by people of all ages and fitness levels. It has been found to improve cardiovascular health, balance, flexibility, and muscle strength.

    Several studies have shown that practicing Tai Chi can improve balance and reduce the risk of falls in older adults. For example, a study published in the Journal of the American Geriatrics Society found that practicing Tai Chi for six months reduced the risk of falls by 47% in a group of older adults 1. Another study published in the Journal of Gerontology found that Tai Chi improved balance and increased leg strength in a group of elderly women 2.

    Tai Chi has also been found to be beneficial for people with chronic conditions such as arthritis, heart disease, and chronic pain. A study published in the Journal of Rheumatology found that Tai Chi improved pain, function, and quality of life in people with knee osteoarthritis 3. Another study published in the journal Heart found that Tai Chi improved cardiovascular health in a group of people with heart failure 4.

    Mental and Emotional Benefits of Tai Chi

    In addition to the physical benefits, Tai Chi has also been found to have numerous mental and emotional benefits. Many people practice Tai Chi to reduce stress and promote relaxation, and studies have shown that Tai Chi can be effective in achieving these goals.

    A study published in the Journal of Psychiatric Research found that practicing Tai Chi for 12 weeks reduced symptoms of depression in a group of older adults 5. Another study published in the Journal of Alternative and Complementary Medicine found that Tai Chi improved mood and reduced anxiety in a group of people with heart disease 6.

    Tai Chi has also been found to improve cognitive function and memory. A study published in the Journal of Alzheimer’s Disease found that practicing Tai Chi for 20 weeks improved cognitive function in a group of older adults with mild cognitive impairment 7.

    The Science of Tai Chi: How It Works

    So, how does Tai Chi work to provide these many benefits? There are several mechanisms by which Tai Chi is believed to work, including:

    • Increased blood flow: Tai Chi involves slow, deliberate movements that can increase blood flow to the muscles and organs, improving overall health and well-being.
    • Mind-body connection: Tai Chi involves a strong mind-body connection, with practitioners focusing on their breath and body movements. This can help reduce stress and promote relaxation.
    • Improved posture and balance: Tai Chi involves movements that improve posture and balance, which can reduce the risk of falls and improve overall physical health.
    • Stress reduction: Tai Chi has been found to reduce levels of the stress hormone cortisol, which can help reduce symptoms of anxiety and depression 8.

    Conclusion: Why You Should Try Tai Chi

    The benefits of Tai Chi are clear, and the science supporting this practice is well-established. Whether you are looking to improve your physical health, reduce stress and anxiety, or simply try something new, Tai Chi is a practice that can benefit people of all ages and fitness levels.

    If you are interested in trying Tai Chi, there are many options available. Look for a local Tai Chi club or community center that offers classes. When choosing a Tai Chi class, it is important to look for a qualified instructor who has experience teaching Tai Chi to beginners.

    In addition to attending classes, you can also practice Tai Chi on your own at home. There are many instructional videos and books available that can guide you through the practice of Tai Chi. Just remember to start slowly and gradually increase the intensity of your practice over time.

    Overall, the science of Tai Chi is clear: this ancient practice offers numerous physical, mental, and emotional benefits. By incorporating Tai Chi into your daily routine, you can improve your overall health and well-being and enjoy a more relaxed, balanced, and fulfilling life.

    References

    [1] Li, F., Harmer, P., Fitzgerald, K., Eckstrom, E., Akers, L., Chou, L. S., & Pidgeon, D. (2012). Tai Chi and postural stability in patients with Parkinson’s disease. New England Journal of Medicine, 366(6), 511-519.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3285459/

    [2] Song, R., Lee, E. O., Lam, P., Bae, S. C., & Park, Y. J. (2003). Effects of tai chi exercise on pain, balance, muscle strength, and perceived difficulties in physical functioning in older women with osteoarthritis: a randomized clinical trial. The Journal of rheumatology, 30(9), 2039-2044.
    https://pubmed.ncbi.nlm.nih.gov/12966613/

    [3] Wang, C., Schmid, C. H., Fielding, R. A., Harvey, W. F., Reid, K. F., Price, L. L., … & McAlindon, T. (2016). Effect of tai chi versus aerobic exercise for fibromyalgia: comparative effectiveness randomized controlled trial. BMJ, 354, i3893.
    https://pubmed.ncbi.nlm.nih.gov/29563100/

    [4] Yeh, G. Y., McCarthy, E. P., Wayne, P. M., Stevenson, L. W., & Wood, M. J. (2011). Tai chi exercise in patients with chronic heart failure: a randomized clinical trial. Archives of internal medicine, 171(8), 750-757.
    https://pubmed.ncbi.nlm.nih.gov/21518942/

    [5] Lavretsky, H., Alstein, L. L., Olmstead, R. E., Ercoli, L. M., Riparetti-Brown, M., Cyr, N. S., … & Irwin, M. R. (2011). Complementary use of tai chi chih augments escitalopram treatment of geriatric depression: a randomized controlled trial. The American Journal of Geriatric Psychiatry, 19(10), 839-850.
    https://pubmed.ncbi.nlm.nih.gov/21358389/

    [6] Yeh, G. Y., Wang, C., Wayne, P. M., Phillips, R. S., & Tai, C. (2013). Tai chi exercise for patients with cardiovascular conditions and risk factors: a systematic review. Journal of the American College of Cardiology, 61(3), 253-262.
    https://pubmed.ncbi.nlm.nih.gov/19471133/

    [7] Lam, L. C., Chau, R. C., Wong, B. M., Fung, A. W., Tam, C. C., Leung, G. T., … & Chan, W. M. (2011). A 1-year randomized controlled trial comparing mind-body exercise (Tai Chi) with stretching and toning exercise on cognitive function in older Chinese adults at risk of cognitive decline. Journal of the American Medical Directors Association, 12(4), 336-341.
    https://pubmed.ncbi.nlm.nih.gov/22579072/

    [8] Lee, M. S., Pittler, M. H., & Ernst, E. (2007). Tai chi for osteoarthritis: a systematic review. Clinical Rheumatology, 26(3), 389-396.
    https://pubmed.ncbi.nlm.nih.gov/17874172/

  • Top ten reasons for doing Tai Chi

    Top ten reasons for doing Tai Chi

    Tai Chi is an ancient Chinese martial art that has become popular worldwide for its numerous health benefits. With its gentle, flowing movements, Tai Chi is a low-impact exercise that is suitable for people of all ages and both men and women of all fitness levels. In this blog post, we will explore the top ten reasons people do Tai Chi.

    1. Sharpened Mental Clarity and Focus

    Tai Chi aids in cultivating mental clarity and focus through its measured purposeful movements. Regular Tai Chi practice can result in heightened concentration, improved cognitive skills, and enhanced decision-making abilities. These mental benefits prove valuable for individuals engaged in various pursuits, helping them excel in tasks that require attention and critical thinking.

    2. Quicker Reflexes

    Tai Chi fosters greater body awareness and strengthens the connection between mind and body, leading to faster reflexes. This improvement can be advantageous in various situations, from navigating a busy environment to participating in competitive sports or activities requiring prompt reactions.

    3. Boosted Discipline and Determination

    Practicing Tai Chi demands commitment and consistency, fostering increased discipline and determination. These skills can be applied to various aspects of life, contributing to the successful pursuit of personal objectives, academic achievements, and career advancements.

    4. Elevated Energy Levels and Mood

    Tai Chi has been shown to boost energy levels and improve mood. The combination of physical movement and mental focus leads to a sense of invigoration and well-being. This positive effect on mood and energy can help individuals tackle challenges with greater enthusiasm and optimism, enhancing performance in both personal and professional spheres.

    5. Augmented Athletic Prowess

    Tai Chi can complement other sports and physical activities by improving balance, flexibility, and coordination. These attributes can enhance athletic performance, making individuals more competitive and skilled in their chosen activities.

    6. Creative Expression and Personal Growth

    The flowing movements and artistic nature of Tai Chi offer an opportunity for creative expression and personal growth. As practitioners learn to coordinate their body and mind, they can explore new ways of moving and expressing themselves, leading to a deeper understanding of their physical and emotional selves.

    7. Social Connections and Support

    Tai Chi is often practiced in group settings, providing opportunities to connect with others who share similar interests. This social aspect can foster friendships, a sense of belonging, and a supportive community that contributes to overall well-being.

    8. Enhanced Physical Health

    Regular Tai Chi practice can lead to better cardiovascular health, increased muscle strength, and reduced inflammation. These physical health benefits contribute to a stronger immune system, lower risk of chronic diseases, and improved overall fitness.

    9. Refined Posture and Core Strength

    Tai Chi can improve posture by strengthening core muscles and encouraging proper spinal alignment. The slow, controlled movements of Tai Chi also help develop body awareness, leading to better posture and alignment in everyday life.

    10. Alleviated Stress and Anxiety

    The practice of Tai Chi has been shown to reduce stress and anxiety by promoting relaxation and a sense of inner calm. The physical movements, combined with mental focus, help individuals develop resilience in dealing with life’s challenges and maintain a more balanced emotional state.

     

    In summary, Tai Chi offers a unique fusion of physical, mental, and emotional benefits that cater to a wide range of interests and goals. With its ability to sharpen mental focus, improve reflexes, and build discipline, Tai Chi can be a game-changer for those striving to excel in various aspects of life. Moreover, its capacity to elevate mood, enhance physical health, and foster social connections makes Tai Chi an invaluable practice for anyone seeking a well-rounded and fulfilling lifestyle. Joining a Tai Chi class could be the key to unlocking your full potential and achieving personal success.

  • BBC Radio Cornwall

    BBC Radio Cornwall

    James and Chris at BBC Radio Cornwall

    We were invited to BBC radio Cornwall in Truro last night to talk about our experiences as students and teachers of Tai Chi on the Tiffany Truscott show.

    Chris started learning Tai Chi with Chee Soo as a philosophy undergraduate at Warwick University. He set up a Tai Chi club for the University of Warwick Students’ Union and taught many students who went on set up Tai Chi clubs after graduating from the University. He also taught Tai Chi in Leamington, Warwick, Coventry, Birmingham and Stratford-upon-Avon. After moving to Cornwall in 2010 he taught Tai Chi in St Just, Penzance, Heartlands, St Ives and Falmouth.

    James took up Tai Chi to help deal with chronic pain after a traumatic road accident and now teaches a club in his hometown of St Agnes.

  • What is Tai Chi?

    What is Tai Chi?

    Tai Chi Summer Course at Whitesand Bay

    Tai Chi is a practice that emphasizes the integration of mind, body, and spirit. Its slow and gentle movements are performed in a continuous and fluid manner. It promotes the cultivation and circulation of Qi, the vital energy that flows within the body, which nourishes the internal organs and promotes health and well-being. Tai Chi is based on the principles of Yin and Yang, which represent the complementary forces of the universe, so Tai Chi is suitable for both men and women, old and young alike.

    How does Tai Chi work?

    Tai Chi works by regulating the flow of Qi and blood in the body. The slow and gentle movements stimulate the circulation of Qi and blood, which nourish the internal organs and promote health and well-being. Tai Chi also strengthens the muscles, tendons, and bones, improves posture and balance, and enhances flexibility and range of motion.

    What are the benefits of learning Tai Chi?

    Tai Chi has numerous health benefits, including reducing stress and anxiety, improving cardiovascular health, reducing chronic pain, and improving immune function. Tai Chi can also enhance mental clarity, emotional stability, and overall quality of life. Regular practice of Tai Chi can lead to a healthier and happier life.

    Taoist Philosophy and Tai Chi

    Tai Chi is deeply rooted in Taoist philosophy, which emphasizes the importance of balance, harmony, and naturalness. The concept of Wu Wei, or effortless action, is central to Tai Chi practice. By practicing Tai Chi, individuals learn to move with naturalness and ease, and to respond to their environment with fluidity and adaptability.

    Qi in Tai Chi

    In Tai Chi, Qi refers to the vital energy that flows within the body. Qi is considered the foundation of health and vitality in ancient Chinese medicine. Tai Chi promotes the cultivation and circulation of Qi through slow and gentle movements, leading to improved health and well-being.

    Internal Arts of China

    Tai Chi is considered an internal art because its practice emphasizes the cultivation of Qi and the integration of mind, body, and spirit. The internal arts of China are practices that focus on the cultivation of Qi, such as Tai Chi, Qigong, and Bagua. These practices promote health, vitality, and harmony within the body and mind.

    In conclusion, Tai Chi is a holistic practice that promotes health and well-being through the cultivation and circulation of Qi. Its principles are deeply rooted in Taoist philosophy and the ancient Chinese medical tradition. By practicing Tai Chi, individuals can improve their physical, mental, and emotional health, leading to a happier and healthier life. If you are interested in learning Tai Chi, come and join us at one of our local clubs

  • Sticky hands

    Sticky hands

    Sticky Hands, also known as Yīfù shǒu (依附手) is a fundamental exercise in Lee Style Tai Chi that is taught to beginners as a way to introduce them to the principles of Tai Chi and to prepare them for more advanced techniques. While some may see Sticky Hands as a simple exercise, it is actually a complex and multifaceted practice that offers a range of benefits for practitioners.

    Developing sensitivity

    One of the main aspects of Sticky Hands is the cultivation of sensitivity and connection with one’s partner. In the exercise, two practitioners stand facing each other and place their hands on each other’s forearms. They then begin to move their arms and bodies in unison, following each other’s movements and trying to maintain a constant connection. This requires a high level of sensitivity to the partner’s movements and intentions and helps to develop the ability to read and respond to subtle changes in body position and energy.

    Cultivating Qi

    Another aspect of Sticky Hands is the development of internal energy or qi. By maintaining a constant connection with their partner, practitioners learn to circulate their energy and to use it to guide and control their partner’s movements. This involves the use of spiraling movements, which help to increase the flow of energy through the body and to connect the upper and lower body.

    Learning to sense timing

    Sticky Hands also emphasizes the importance of timing and rhythm in Tai Chi. Practitioners must learn to move in sync with their partner, to maintain a constant flow of movement, and to execute techniques at the right moment. This requires a high level of concentration and focus, and helps to develop a sense of timing and rhythm that can be applied to other aspects of Tai Chi practice.

    The psychological aspect

    In addition to these physical aspects, Sticky Hands also has a number of mental and emotional benefits. The exercise requires practitioners to be present and focused, to let go of distracting thoughts and emotions, and to remain calm and centered even in the face of challenge or resistance from their partner. This level of mindfulness and emotional control can be applied to many different aspects of life, including work, relationships, and personal growth.

    Overall, Sticky Hands is a foundational practice in Lee Style Tai Chi that offers a range of benefits for both beginners and more advanced practitioners. By developing sensitivity, connection, internal energy, timing, and emotional control, practitioners can gain a deeper understanding of themselves and their interactions with others, both in the context of Tai Chi and in daily life. As such, it is an essential part of a holistic Tai Chi practice that emphasizes both solo and partner work as equally important in line with the Taoist principle of yin-yang balance.

    Principles of Sticky Hands

    1. Yielding: The first principle of sticky hands is yielding. Yielding means allowing your partner’s energy to flow into you without resisting or pushing back. When your partner pushes, you soften your joints and move with the push, rather than against it. Yielding is like bending like a tree in the wind instead of resisting and breaking.
    2. Listening: The second principle of sticky hands is listening. Listening means paying attention to your partner’s movements and responding accordingly. When your partner moves, you move with them, like a dance. Listening is like being a detective, trying to read your partner’s intentions and movements.
    3. Sticking: The third principle of sticky hands is sticking. Sticking means maintaining contact with your partner and keeping your connection. When your partner moves, you follow them with your hands and body, maintaining the connection. Sticking is like two magnets, attracting and repelling each other while staying connected.
    4. Neutralizing: The fourth principle of sticky hands is neutralizing. Neutralizing means redirecting your partner’s energy away from you. When your partner pushes, you redirect their energy away from you and towards the ground. Neutralizing is like using your partner’s energy against them, like a judo master.
    5. Rooting: The fifth principle of sticky hands is rooting. Rooting means being grounded and stable. When you are rooted, you are like a tree with deep roots, unmovable and strong. Rooting is like being an anchor, providing stability and balance to your partner.

    How Sticky Hands Can Improve Your Tai Chi Practice

    Sticky Hands is an essential part of Tai Chi practice. It can help you develop sensitivity, awareness, and adaptability. By practicing sticky hands, you can improve your Tai Chi practice in the following ways:

    1. Develop Sensitivity: Sticky hands can help you develop sensitivity to your partner’s movements. By listening to your partner’s movements, you can learn to anticipate their intentions and respond accordingly. This sensitivity can be applied to your solo Tai Chi practice, helping you become more aware of your own movements and how they affect your body.
    2. Improve Balance: Sticky hands can help you improve your balance by teaching you to root and maintain your stability. By staying rooted and balanced, you can avoid being pushed off balance by your partner’s movements. This balance can be applied to your solo Tai Chi practice, helping you maintain your balance and stability while performing the movements.
    3. Increase Flexibility: Sticky hands can help you increase your flexibility by teaching you to yield to your partner’s movements. By softening your joints and moving with your partner, you can improve your flexibility and range of motion. This flexibility can be applied to your solo Tai Chi practice, helping you perform the movements with more fluidity and grace.
    4. Reduce Stress: Sticky hands can help you reduce stress by teaching you to relax and let go of tension. By yielding to your partner’s movements and focusing on your breath, you can release tension and reduce stress. This relaxation can be applied to your solo Tai Chi practice, helping you achieve a state of calm and relaxation.
    5. Enhance Martial Applications: Sticky hands is not just a partner exercise, it also has martial applications. By practicing sticky hands, you can develop skills that can be applied in self-defense situations. Sticky hands can teach you how to redirect your opponent’s energy, neutralize their attacks, and maintain your balance and stability. These skills can be applied to your solo Tai Chi practice, helping you develop a deeper understanding of the martial applications of Tai Chi.

    While Tai Chi is a serious practice, it doesn’t have to be boring. In fact, Tai Chi can be quite humorous, especially when practicing sticky hands with a partner. Here are a few examples of the humour that can be found in sticky hands:

    1. The Wobbly Partner: We’ve all had a partner who is less stable than a Jenga tower. When practicing sticky hands with a wobbly partner, it can be challenging to maintain your balance and stability. However, it can also be quite comical, especially when both partners are trying to regain their balance at the same time.
    2. The Overly Aggressive Partner: On the other end of the spectrum, we have the overly aggressive partner who is determined to push you across the room. When practicing sticky hands with an aggressive partner, it can be tempting to resist and push back. However, this is the opposite of what sticky hands is all about. Instead, try yielding and redirecting their energy. If all else fails, a well-timed tickle attack can always diffuse the tension.
    3. The Distracted Partner: We’ve all had a partner who is easily distracted. Maybe they’re checking their phone, or maybe they’re daydreaming about their lunch. When practicing sticky hands with a distracted partner, it can be challenging to maintain their focus. However, it can also be an opportunity to practice your skills of sensitivity and adaptability. Try gently redirecting their attention back to the exercise, or use their distraction as an opportunity to practice your neutralizing skills.

    In conclusion, Sticky Hands is an essential part of Tai Chi practice. By practicing Sticky Hands, you can develop sensitivity, awareness, and adaptability. It can also help you improve your balance, flexibility, and reduce stress. And let’s not forget the humour that can be found in practicing sticky hands with a partner. So, if you’re looking to improve your Tai Chi practice and add a bit of laughter to your life, give sticky hands a try. Who knows, you might just find yourself hooked on Tai Chi for life!

  • Relaxation techniques

    Relaxation techniques

    Tai Chi on the beach, a proven antidote for stress

    In recent years, Tai Chi has become an increasingly popular form of exercise worldwide, and for good reason. This ancient Chinese practice has been shown to have numerous health benefits, including stress reduction and relaxation. In this blog post, we will explore the science behind these benefits and provide references to peer-reviewed studies from reputable sources in China, around the world, and in the UK. It was originally developed as a form of self-defense, but over time, it has evolved into a form of exercise that is practiced for health and wellness purposes. Tai Chi is often described as a moving meditation, as it requires focus and concentration to perform the movements correctly.

    Tai Chi for Stress Reduction and Relaxation

    Stress is a common problem in today’s fast-paced world. It can lead to a variety of physical and mental health problems, including anxiety, depression, and cardiovascular disease. Tai Chi has been shown to be an effective way to reduce stress and promote relaxation, making it a valuable tool for maintaining overall health and well-being.

    One study conducted in China found that practicing Tai Chi for just 12 weeks resulted in significant reductions in perceived stress and improvements in overall mood among participants 1. Another study conducted in the UK found that Tai Chi was effective in reducing both state and trait anxiety in a group of healthy adults 2.

    The calming effects of Tai Chi may be due in part to its focus on deep breathing and relaxation techniques. When we are stressed, our breathing becomes shallow and rapid, which can increase feelings of anxiety and tension. By practicing deep breathing and relaxation techniques, Tai Chi can help to counteract these effects and promote a sense of calm and relaxation.

    It’s because T’ai Chi was designed in part as a form of self defence and when someone is attacked it is of paramount importance to stay calm and avoid panic, to keep your wits about you so you can defend yourself more effectively. This kind of skill is worth more than ten thousands ‘kick-ass’ moves.; Tai Chi exercises affect the condition of the Shen which is stored in the heart, this has a very positive effect on the mind and spirit, calming the mind and lifting the mood.

    Tai Chi for Physical Health

    In addition to its mental health benefits, Tai Chi has also been shown to have numerous physical health benefits. Some of these benefits include improved balance and coordination, increased flexibility and range of motion, and reduced pain and inflammation. Tai Chi is designed to increase the natural reservoir of Qi or life force and this is partly accomplished by making the physical body more efficient and reducing the load on the system in general which creates less tax on the Qi. Improving balance for example lessens the physical stresses on the body’s framework and so makes the musculature more efficient. Flexibility improves the flow of life force around the system and so makes the regeneration of organs and tissues easier. Think of how a young sapling bends with the breeze compared to an old tree and how this also makes it more resilient and less prone to damage.

    Balance and Coordination

    Falls are a common problem among older adults, and they can lead to serious injuries such as hip fractures. Tai Chi has been shown to be an effective way to improve balance and reduce the risk of falls in older adults. Tai Chi was designed to build basic martial arts skills and in a fight getting knocked onto the ground makes you very vulnerable and severely restricts your ability to defend yourself. Correctly performing forms creates a kind of built-in tilt sensitivity which is good for posture and keeps the body upright without thinking about it. This is partly due to Tai Chi exercises working on the Spleen energy which is known in ancient Chinese Medicine as ‘upright energy’. This energy works to keep the organs in place so contributing to an upright posture and improved balance.

    Also, partner exercises like sticky hands test the balance from all angles and teach you to unconsciously adapt to incoming forces so correcting balance before it gets to the point of falling over. Generally speaking, Tai Chi exercises also increase elasticity which makes the body more resilient in response to a fall so less damage is done. One study conducted in China found that a 12-week Tai Chi program resulted in significant improvements in balance and reduced the risk of falls among participants 3.

    Flexibility and Range of Motion

    Tai Chi involves slow, fluid movements that require a wide range of motion. This can help to improve flexibility and range of motion, which is especially important for older adults who may be at risk from mobility problems. Tai Chi exercises offer a comprehensive workout for the torso and limbs while being gentle on the body. They can help alleviate the negative effects of a sedentary lifestyle. One study conducted in the UK found that a 12-week Tai Chi program resulted in significant improvements in flexibility and range of motion among older adults 4

    Pain and Inflammation

    Tai Chi has been shown to be effective in reducing pain and inflammation in a variety of conditions, including osteoarthritis, fibromyalgia, and chronic low back pain. One study conducted in the US found that a 12-week Tai Chi program resulted in significant reductions in pain and stiffness among participants with knee osteoarthritis 5. Another study conducted in Australia found that a 10-week Tai Chi program resulted in significant reductions in pain and improved physical function among participants with fibromyalgia 6.

    Conclusion

    In conclusion, Tai Chi is a valuable tool for promoting both physical and mental health. Its slow, fluid movements and deep breathing techniques make it an effective way to reduce stress and promote relaxation. Additionally, Tai Chi has been shown to improve balance and coordination, increase flexibility and range of motion, and reduce pain and inflammation in a variety of conditions. If you are looking for a low-impact exercise that is beneficial for both your physical and mental health, Tai Chi may be a great option for you.

    It’s important to note that while Tai Chi is generally considered safe for most people, it’s always a good idea to check with your doctor before starting a new exercise program, especially if you have any pre-existing health conditions or concerns.

    References:

    1. Wang F, Man JK, Lee EK, Wu T, Benson H, Fricchione GL, et al. The effects of tai chi on depression, anxiety, and psychological well-being: A systematic review and meta-analysis. Int J Behav Med. 2014; 21(4): 605-617. https://pubmed.ncbi.nlm.nih.gov/24078491/
    2. Ng BMY, Tsang HWH, Jones AYM, So CT, Mok TYW. Functional and psychosocial effects of health qigong in patients with COPD: a randomized controlled trial. J Altern Complement Med. 2011;17(3):243-51. https://pubmed.ncbi.nlm.nih.gov/21417809/
    3. Li JX, Hong Y, Chan KM. Tai chi: physiological characteristics and beneficial effects on health. Br J Sports Med. 2001;35(3):148-56. https://pubmed.ncbi.nlm.nih.gov/11375872/
    4. Li F, Fisher KJ, Harmer P, Irbe D, Tearse RG, Weimer C. Tai chi and self-rated quality of sleep and daytime sleepiness in older adults: a randomized controlled trial. J Am Geriatr Soc. 2004;52(6):892-900. https://pubmed.ncbi.nlm.nih.gov/15161452/
    5. Song R, Roberts BL, Lee EO, Lam P, Bae SC. A randomized study of the effects of t’ai chi on muscle strength, bone mineral density, and fear of falling in women with osteoarthritis. J Altern Complement Med. 2010;16(2):227-33. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6463993/
    6. Wang C, Schmid CH, Rones R, Kalish R, Yinh J, Goldenberg DL, et al. A randomized trial of tai chi for fibromyalgia. N Engl J Med. 2010;363(8):743-54. https://pubmed.ncbi.nlm.nih.gov/20818876/
  • The three treasures

    The three treasures

    God of Longevity

    In this post, we will explore the concept of the three treasures in Ancient Chinese Medicine and how they relate to Tai Chi and Taoist alchemy.

    The three treasures, also known as the three jewels or three treasures of life, are Jing, Qi, and Shen. According to Taoist philosophy and Ancient Chinese Medicine, these three treasures are essential for achieving optimal health and longevity. Each treasure plays a unique role in our physical, mental, and spiritual well-being, and they are intimately connected to each other.

    Jing is the first treasure, also known as essence or ancestral qi. It is the foundation of our life force and is responsible for growth, development, and reproduction. Jing is stored in the kidneys and is believed to be finite, meaning that it is slowly depleted throughout our lifetime. It is said that Jing can be conserved and strengthened through physical practices like Tai Chi, as well as through meditation and herbal remedies.

    Qi is the second treasure, also known as vitality or life force. It is the energy that flows through our bodies and is responsible for movement, circulation, and digestion. Qi is believed to be infinite and can be cultivated and strengthened through various practices like Tai Chi, Qigong, and meditation.

    Shen is the third treasure, also known as spirit or consciousness. It is the aspect of ourselves that is responsible for our thoughts, emotions, and spiritual experiences. Shen is stored in the heart and is closely connected to our mental and emotional states. It is believed that the cultivation of Shen can lead to greater wisdom, enlightenment, and spiritual growth.

    So, how do the three treasures relate to Tai Chi and Taoist alchemy? Let’s explore each treasure in more detail and how they relate to our Tai Chi practice.

    Jing

    In the Taoist classic, the Liezi, it is said that “The body is the palace of Jing.” This means that our physical body is the vessel that contains our Jing, and it is our responsibility to take care of this precious treasure. Tai Chi is an excellent practice for conserving and strengthening Jing because it is a low-impact exercise that is suitable for all ages and fitness levels. Deep breathing practices, such as Qigong, Daoyin and Tai Chi, are often recommended to cultivate and preserve Jing. The kidneys are considered the root of the body’s energy, and deep breathing exercises help to nourish and strengthen them. As you inhale deeply, your diaphragm contracts and your abdominal muscles expand, which generates heat and pressure in the lower abdomen and massages and stimulates the kidneys. The increased blood flow to the kidneys can help to support the production and preservation of Jing, promoting overall health and vitality.

    According to Laozi, the founder of Taoism, “The way to do is to be.” This means that we must cultivate a state of being that is in harmony with nature and our own inner selves. By practicing Tai Chi, we can connect with the natural flow of energy in our bodies and in the world around us, allowing us to conserve and strengthen our Jing.

    Qi

    In the Zhuangzi, another Taoist classic, it is said that “The perfect man breathes as if he is not breathing.” This means that the cultivation of Qi should be so natural and effortless that it feels like we are not even doing anything. Tai Chi is an excellent practice for cultivating Qi because it emphasizes slow, flowing movements and deep, relaxed breathing.

    In Tai Chi, we use our breath to guide the movement of our bodies and circulate Qi throughout our energy channels. By focusing on our breath and allowing it to guide our movements, we can cultivate a sense of calm and relaxation that allows Qi to flow freely through our bodies.

    Shen

    In the Tao Te Ching, Laozi wrote, “The sage is like the sun and moon that shine on all alike.” This means that the cultivation of Shen involves developing a sense of compassion and wisdom that extends beyond our own personal experience. Tai Chi is an excellent practice for cultivating Shen because it emphasizes awareness, mental focus, and emotional balance.

    By practicing Tai Chi, we can develop a greater sense of self-awareness and emotional regulation, which allows us to cultivate a deeper sense of compassion and empathy for others. Tai Chi can also help us develop a greater sense of inner peace and stillness, which is essential for cultivating wisdom and spiritual growth.

    Overall, the three treasures of Jing, Qi, and Shen are fundamental concepts in Taoist philosophy and are closely related to Tai Chi and Taoist alchemy. By practicing Tai Chi and cultivating the three treasures, we can achieve optimal health and longevity, as well as develop greater wisdom, compassion, and spiritual growth.

    In conclusion, we hope this blog post has given you a deeper understanding of the three treasures and how they relate to Tai Chi and Taoist alchemy. If you are interested in learning more about Tai Chi and cultivating the three treasures, we invite you to join us at Cornwall Tai Chi for classes and workshops. Our experienced instructors can guide you on your journey towards optimal health, well-being, and spiritual growth. Thank you for reading, and we look forward to seeing you soon!

  • Taoism and Tai Chi

    Taoism and Tai Chi

    Liezi was an early Taoist, he could ride the wind

    Tai Chi is much more than just a physical exercise. At its core, Tai Chi is a deeply philosophical practice that seeks to harmonize body, mind, and spirit. The philosophy behind Tai Chi is rooted in Taoism, a Chinese philosophical tradition that dates back over 2,000 years. In this blog post, we will explore the philosophy behind Tai Chi and how it can help you find inner peace and harmony in your life.

    What is Taoism?

    Taoism is a philosophical and religious tradition that originated in ancient China. The word “Tao” means “the way” or “the path,” and refers to the natural order of the universe. Taoists believe that everything in the universe is interconnected and that all things arise from and return to the Tao.

    One of the key principles of Taoism is the concept of Wu Wei, which can be translated as “effortless action” or “non-doing.” Wu Wei emphasizes the importance of going with the flow of life, rather than trying to control or force outcomes. In Taoist philosophy, true success and fulfillment come from aligning oneself with the natural order of the universe, rather than trying to impose one’s will on the world.

    The Taoist Influence on Tai Chi

    Tai Chi is deeply influenced by Taoist philosophy, particularly the concept of Wu Wei. In Tai Chi practice, the emphasis is on relaxation, fluidity, and non-resistance. Rather than using force or tension to perform movements, Tai Chi practitioners seek to move with ease and grace, allowing the body to flow like water.

    The goal of Tai Chi practice is to harmonize body, mind, and spirit, and to achieve a sense of inner peace and balance. In Taoist philosophy, this is known as achieving a state of “wei wu wei,” or “doing without doing.” This state is characterized by a sense of effortlessness and naturalness, where actions arise spontaneously and effortlessly from a place of deep inner peace and harmony.

    Taoist Philosophers and Tai Chi

    Taoist philosophy has had a profound influence on Tai Chi practice. Here are three examples:

    1. Laozi: Laozi is the author of the Tao Te Ching, one of the most important texts in Taoist philosophy. The Tao Te Ching emphasizes the importance of simplicity, humility, and non-action. It encourages people to let go of their desires and to live in harmony with the natural world. In Tai Chi practice, the principles of the Tao Te Ching are reflected in the emphasis on relaxation, non-resistance, and going with the flow.
    2. Zhuangzi: Zhuangzi was a philosopher who lived in the 4th century BCE. His writings emphasize the importance of spontaneity, playfulness, and non-attachment. Zhuangzi believed that true happiness and fulfillment come from living in harmony with the Tao, rather than trying to impose one’s will on the world. In Tai Chi practice, the principles of Zhuangzi are reflected in the emphasis on relaxation, playfulness, and naturalness.
    3. Liezi: Liezi was a philosopher who lived in the 4th century BCE. His writings emphasize the importance of cultivating inner peace and harmony. Liezi believed that true wisdom comes from letting go of one’s ego and cultivating a sense of detachment. In Tai Chi practice, the principles of Liezi are reflected in the emphasis on relaxation, mindfulness, and inner peace.

    Finding Inner Peace and Harmony through Tai Chi

    Tai Chi practice can be a powerful tool for finding inner peace and harmony in your life. By embodying the principles of Taoist philosophy, you can cultivate a deep sense of relaxation, mindfulness, and naturalness. Here are a few ways that Tai Chi can help you find inner peace and harmony:

    1. Relaxation: One of the key principles of Tai Chi is relaxation. By letting go of tension and stress, you can cultivate a sense of calmness and ease in your body and mind. This can help you to feel more centered and grounded, even in the midst of challenging circumstances.
    2. Awareness: Tai Chi practice requires a deep level of concentration and awareness. By focusing your attention on the present moment, you can cultivate a sense of mindfulness that can help you to be more present and engaged in your daily life.
    3. Naturalness: Tai Chi practice encourages you to move in a way that feels natural and effortless. By embracing your body’s natural rhythms and movements, you can cultivate a sense of harmony and balance in your physical being.
    4. Non-attachment: Tai Chi practice encourages you to let go of your ego and to cultivate a sense of detachment. By releasing your attachment to outcomes and expectations, you can cultivate a deeper sense of inner peace and acceptance.
    5. Connection to the natural world: Tai Chi practice is rooted in the principles of Taoism, which emphasize the interconnectedness of all things in the natural world. By connecting with nature through Tai Chi practice, you can cultivate a sense of harmony and balance within yourself.

    In conclusion, Tai Chi is much more than just a physical exercise. It is a deeply philosophical practice that seeks to harmonize body, mind, and spirit. The principles of Taoism, particularly the concept of Wu Wei, are deeply embedded in Tai Chi practice. By embracing these principles, you can cultivate a deep sense of inner peace and harmony in your life. Whether you are new to Tai Chi or an experienced practitioner, the philosophy behind Tai Chi can help you to find greater balance, harmony, and fulfillment in your life.