The classes I have been fortunate enough to supervise over the last few months have been among the most satisfying of my career so far, because of the quality of members who have visited for a "taster of T'ai Chi Exercise and stayed with me to begin the journey towards "Moving More Easily."
I used to get so frustrated when, men particularly, would look at a class and you could see the bubble appear "they're only standing still," above their heads.Satisfied that they were far too fit for this "old people's exercise" they would go to their Cross Trainer and begin pumping their arms and legs.
The first twenty minutes of the T'ai Chi involves breathing exercises, standing in "Bear Stance"* you learn to breath slowly to a count of four EASY YES! Just standing in Bear Stance for thirty seconds is difficult for newcomers to the class. If you're an athlete looking into the class we move from "Bear Stance" to "Riding Horse Stance"* a deeper, more physical position which would challenge most people.When we deal with professional athletes we simply increase the time each position is held, 3 minutes in Riding Horse to begin with brings sweat and shaking to many pairs of trained legs (See Below).
I used to get so frustrated when, men particularly, would look at a class and you could see the bubble appear "they're only standing still," above their heads.Satisfied that they were far too fit for this "old people's exercise" they would go to their Cross Trainer and begin pumping their arms and legs.
The first twenty minutes of the T'ai Chi involves breathing exercises, standing in "Bear Stance"* you learn to breath slowly to a count of four EASY YES! Just standing in Bear Stance for thirty seconds is difficult for newcomers to the class. If you're an athlete looking into the class we move from "Bear Stance" to "Riding Horse Stance"* a deeper, more physical position which would challenge most people.When we deal with professional athletes we simply increase the time each position is held, 3 minutes in Riding Horse to begin with brings sweat and shaking to many pairs of trained legs (See Below).
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| Bear Stance |
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| Riding Horse |
This first exercise would be a test for our (reluctant) exerciser.
Movement Begins In The Feet
T'ai Chi movement begins in the Core and starts in the feet...
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I've found that all t'ai chi movement begins in the Core ( for me, the area just below the navel) because all movement begins with a thought and for me the thought is transferred directly to the centre of our bodies just below the navel. My "attention" goes to the feet to begin the movement and in the spirit of Yin and Yang pressure goes into the right leg and foot to move the body to the left and visa verse. In this way movement is balanced and controlled, the legs are strong and powerful while the upper body is relaxed and free of tension (eventually). I believe it's this quality of t'ai chi which is referred to when studies show the exercise helps to decrease the incidence of falls in the elderly.
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| Stepping forward on one leg by anchoring the back heel and moving the hips forward not the shoulders.
Again, whilst newcomers are encouraged to step well within their range of motion, our athletes are encouraged to explore the length of stride they're able to achieve while being able to step comfortably back to the first position.Throughout the class we learn to step forward, turn right and step forward, turn left and step forward and step backwards, all the time the movements are flowing and controlled. Remember throughout the class we are moving through all plains our sceptical exerciser is still moving through one plain only.
The Ultimate Strength Exercise.
For me T'ai Chi is the ultimate strength exercise for all comers because of the amount of muscles required to move through the Form with grace. T'ai Chi Ch'uan is a martial art, a form of fighting as much as the movements required in Tai Kw on Do or Karate where the same movements are delivered at full speed. This is the aspect which, for me makes the difference.
A kick in those martial arts are fast and snapped,delivered and finished in a blink of an eye before the next position is taken. In t'ai chi a kick with the right leg "The Stork" begins by slowly sinking down onto the left, raising the right knee slowly, extending the right leg parallel to the floor, extending the right foot, withdrawing the right foot and then slowly returning the right leg to the floor in the correct position for the next position. The kick delivered in a flash now takes anything up to twelve to sixteen seconds with all our weight on the slightly bent left leg...and all this time we have to complete controlled movements with both arms circling in opposite directions. The balance, control and flexibility needed to complete this movement on it's own can be a challenge, to do it whilst maintaining grace requires absolute control of core muscles, skeletal muscles and most importantly The Mind.
"The Stork"
Finally, after an hour of T'ai Chi exercise you'll leave feeling mentally relaxed but with a warm energy flowing through the whole of the body, a warmth that either allows you to go home smiling OR as an athlete, with muscles screaming, sweat dripping onto the floor and tiredness demanding sleep. Our sceptical exerciser, he's just climbed off the cross trainer sweating profusely, happy that he's completed his hour on the cross trainer, but he hasn't got to time to do the stretches built into T'ai Chi exercise and his body hasn't been taken through the range of exercises required for a balanced workout.
T'ai Chi, in my opinion is an ultimate exercise.
How would you like to learn how to "Move More Easily"
Contact Ernie Boxall at: www.balancehealth-fitness.co.uk
OR Call 07962 216833 for further details.
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I would like to say that this blog really convinced me to do it! Thanks, very good post. מורה לטאי צ'י
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