Browsing all articles tagged with tension

The Rules of Doing Tai Chi Correctly

When you practice tai chi exercises you don’t have to get them perfect. However there are some basic guidelines that you need to enjoy the maximum health, mental and spiritual benefits of doing them.


The first thing you need to be mindful of when you do Tai Chi is how you turn directions. Most people get the hang of this when they practice in a group. However when you do them alone it helps to imagine a clock in front of you and picture a midnight, three o’clock, six o’clock and 9 o’clock on a dial. This can help prevent you from making a full spin with your body when making a quarter turn or ending up facing the south when you should be facing east.


The next big thing that you need to pay attention to when you perform tai chi is how you are breathing. This is not breathing that is done from the upper chest. It is done from the diaphragm. You will also be breathing more through your mouth then you normally would. Usually people breathe through their nose.


It is also important to take deep cleansing breaths that initiate from a place as deep in your belly as you can feel. This helps calm and relax you as well as limbers you up so you can perform the postures.


You will also be taught to hold your breath. Many tai chi masters say that the healing does not take place on the inhale or exhale but rather on the pause between either.  So you are never gulping air like a goldfish in a bowl. You are inhaling, holding your breath and then exhaling.


As a general rule in Tai Chi you will be breathing in whenever you elevate your arms and breathing out when lowering your arms or bending.


It is not speed that counts when you do tai chi. Exercises are done very slowly which at first makes people who are not used to it teeter off of their balance. You should also never find yourself breathing fast!


One rule in Tai Chi is that you should never bend your knees further than your toes. So this means that if you look down you should still be able to see them. Doing too deep of a squat is a no no in Tai Chi. This is how you build lower body strength and stability.


It is also crucial that you keep your body relaxed while you do these exercises. You should shake out as much tension from your neck, shoulders, arms, wrists, fingers, legs, ankles and toes as you can before you start.


The Benefits of Tai Chi

Author Jennifer    Category Fitness     Tags , , , ,

Tai Chi benefits both mind and body and in fact you could say that the purpose of doing a Tai Chi routine is to integrate the two so that they function seamlessly together.


In terms of physical benefits, a Tai Chi routine can help massage internal organs, get rid of gas, help the digestive system to eliminate more efficiently, relax tense back muscles and improve your sense of direction and balance.  It helps a person achieve deep sleep at night and be alert yet rested during the day.


As it is considered to be a weight bearing exercise it also helps people who are suffering from osteoporosis. It is low impact so even people with very serious disorders can usually manage the routine.


One of the ways that Tai Chi improves muscular tension and aches and pains is through the improvement of your posture. As your posture improves your organs also work more efficiently as less pressure is put on them from slouching.


Mentally the discipline can help you to develop focus and concentration. You become mindful in a serene yet astute manner. You are easier able to see the big picture and if you are a student you will be able to study for longer hours.


Tai Chi is also recommended for individuals who are trying to recover from an addiction. The deep breathing done in Tai Chi is very detoxifying and also very calming. It teaches the addict to “own” their body again instead of letting it be owned by a craving for a drug.


Tai Chi can help you become more coordinated because the postures in the sets are designed to animate the energy centres in your body. Many people who practice them experience better reflexes, improved posture and less muscle tension and strain.


However the benefits spiritually and mentally are what seem to blow most people’s mind when they become addicted to this ancient discipline. The benefits include a calmer and more tranquil mind and also a better connection to the higher self.  You are also less vulnerable to stress, especially those caused by emotional distractions and will be able to work, study and dream longer.