Like ghosts walking the earth before dawn, thousands of shadowy figures move as one each morning through parks, temple gardens and stadiums across China. The ancient practice of tai chi chuan, founded by a 14th century Taoist monk, is a daily ritual for young and old — a ritual which studies have shown helps to a reduce cardiovascular illnesses brought on by stress.
It’s not difficult to understand why. The slow, poetic movements force the body to take time, the lungs to breathe deeply, the mind to empty of all distraction.
And you can do it at home. The body should be supple, without tension, focus should be on the opposing principles of aggression and yielding, one movement should flow into the next, the spine continuously held straight for optimum strength, and breathing should be natural and deep, says Renate Jacobs of the International Tai Chi Society, based in Cape Town.
The principles of tai chi, she says, can be incorporated into daily life. Concentration is improved and a general calmness occupies the mind, allowing one to approach situations more rationally. Physically, the strength built in the legs helps with balance, correct body posture and core stability. The slower the movement, the greater the strengthening benefits. Tai chi improves digestion, circulation, metabolism and strengthens the immune system. And because of the low-impact nature of tai chi, people of all ages can practise it. Many people with disabilities use it as a form of physiotherapy.
The following set of movements can be practised and perfected at home for improved posture and core stability. Before beginning, turn off the phone, play relaxing music, remove all jewellery and wear loose, comfortable clothing. Make sure all distractions are out of reach, particularly pets. Focus on yourself and your breathing.
1. Starting Position
Places the body in correct standing position
Stand with feet shoulder-width apart.
Relax knees and elbows, lengthen the spine, and hang arms loosely down your sides.
Face your head forward.
Breathe deeply and slowly.
2. Holding up the sky with both hands
Stretches spine, opens up chest, strengthens balance
Raise arms overhead, palms facing upwards.
Slowly raise heels, balancing on the balls of your feet.
Relax back into starting position.
3. Lifting a single hand
Stretches left and right side of body
Stand with feet shoulder-width apart.
Simultaneously raise left arm overhead, palm facing upward, and right arm down to side with palm parallel to ground.
Extend a stretch upwards on the left and downward on the right.
Repeat on the other side.
4. Drawing a bow
Opens chest, allows for easier breathing
Step to your left and assume a horse-riding posture.
Cross your arms in front of chest.
Shift weight to the right leg, extend your left hand out, looking at the left hand.
Pull right elbow to the right, like you are drawing a bow.
Ensure that your back is straight with your shoulders relaxed.
Repeat on right side.
5. Looking backward
Stretches neck and calms
From starting position, bend arms behind back and lock fists.
Slowly rotate head towards left shoulder looking over the left shoulder.
Return head to the front and repeat to the right.
Keep eye-level straight.
6. Wagging head and tail
Promotes pelvic flexibility
Step to your left and assume a horse-riding position
Rest hands on thighs, fingers face forward.
Shift weight to left, raise left pelvis, lower left shoulder, look over left shoulder to the ground behind you.
Repeat on right side.
7. Opening Chest
Stretches pectorals, promotes balance
Begin in starting position.
Extend arms in front of you, palms facing up.
Curl hands into fists starting from the thumbs.
Draw elbows and fists behind you reaching as far back as possible.
Raise heels balancing on ball of feet.
Keep eyes level.
Return to starting position.
8. Holding fists and opening angry eyes
Promotes strength and endurance
Assume horse riding stance with fists on hips.
Extend left fist forward into a punch.
Open and stretch fingers and rotate hand.
Form a fist and return to hip.
Repeat to right.
9. Touching the feet with both hands
Strengthens the waist
Begin in starting position.
Raise interlocked fingers above your head.
Bend to the left side, then to the right, all the while facing the front.
Twist hips to the left then to the right.
Bend forward touching your toes.
Roll up to starting position.
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