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Tai Something New
Martial art improves relaxation and flexibility
Tai chi, sometimes referred to as meditation in motion, is a slow-moving martial art that originated in China about 2,000 years ago. It is a noncompetitive, self-paced system of defined postures, flowing gracefully from one to the next without stopping. The practice of tai chi has been known to reduce anxiety and improve sleep quality, as well as balance and coordination.
Tai chi is gentle on the body and can be practiced at any age or fitness level. It provides health benefits with little or no risk of injury and is often used to relieve stiffness and promote flexibility for people with arthritis.
To begin, play some soft music and tell your body and mind to relax as you think about opening up your joints. Do about five minutes of gentle stretching before starting this series of postures. Make sure your movements are slow, even and continuous, while maintaining the same speed throughout the form. Remember to always keep your spine straight while shifting your weight from left to right. This series of postures may also be done seated in a chair.
1. COMMENCEMENT
(1a) Begin with your heels together, shoulders relaxed and chin slightly tucked. Inhale, feeling your hands get stronger while separating your fingers. Move your arms to shoulder level, palms facing each other and fingers pointing down to the floor.
(1b) When your arms reach shoulder level, rotate your wrists so your fingers point to the ceiling. As you exhale slowly, begin to bend your knees and allow your arms to reach hip level. Draw your hands toward your body and up to your heart while keeping your knees bent.
(1c) Step out with your left heel and slowly shift your weight forward as you pass an imaginary ball directly in front of you. Step in with your right foot, as you draw your hands back to your heart.
2. OPEN & CLOSE
(2a) Inhale, separating your hands to shoulder width.
(2b) Exhale, bringing your hands slightly back together.
3. SINGLE WHIP
(3a) Shift your weight to the left as you pivot on the ball of your right foot. Turn your entire body to the right corner. Then, step out with your right heel and slowly shift forward as you pass your imaginary ball to the right.
(3b) Your palms should face forward; keep your right hand stationary as your pull your left hand across your chest. Keep your eyes on your left hand.
4. CLOUD HANDS
(4a) Shift your weight to the left side of your body, while stepping in with right foot. Allow your right hand to sink down and across your left side. Move your right hand up and left hand down while stepping to the right.
(4b) Shift your
weight to the
right side while
rotating your
torso to the right;
your arms will
follow.
Step in with your left foot
under your hip. Move your
left hand up and right hand
down. Rotate your torso to
the left, allowing your hands
to follow. Repeat posture
sequence twice.
5. OPEN & CLOSE
Return to center and repeat Posture 2..
6. CLOSING
Stretch your arms forward and let your hands sink down to your sides as you straighten your knees.
Mary Ann Kashef has been studying tai chi and kung fu for 10 years and is a certified tai chi instructor. Kashef currently teaches tai chi classes at The Community House in Birmingham, Huntington Woods Recreation Center and Birmingham Area Seniors Coordinating Council and Center. She will also be offering tai chi therapy for special needs children this spring at The Community House. For more information, call 248.229.4596 or e-mail maryannkashef@yahoo.com.