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Tai Chi for Health • A Guide for the Serious Student

Tai Chi for Health
by Terry Li

Conventional Exercises

In Western cultures, when most people think about exercising for health, they usually think about an aerobic or weight/resistance type of exercise. The fact is that these exercises do not stimulate the essential parts of the body that are responsible for actual health. Most conventional exercise is designed only to activate and strengthen the muscles and/or quicken the cardiovascular system. This may lead to short-term, endorphin-related, "feeling good" but has, at best, only a superficial affect on our overall health. This type of exercise also has many negative side effects: trauma and tension remain stored in the muscles and joints, impact damage and tension remain locked in the muscles and tendons, repetitive movements wear out the cartilage in the joints and stress is placed upon the nervous system caused by overexertion. Muscle tissues are broken down, which tax all the internal organs in order to rebuild them. These factors make these types of conventional exercises damaging to our overall health. Benefits of these muscular, cardio-oriented exercises are short term, with no lasting effect upon our long-term health. On the contrary, they may be harmful to our health; and if practiced to the extreme, are most certainly harmful.

The Source of Health

If we stop to examine what system in our body is responsible for our health, we find that it is not the muscular system and only partially the cardiovascular system. Our health is governed by the 12-major organs (heart, liver, spleen, lung, kidney, pericardium, small intestine, gall bladder, stomach, large intestine, urinary bladder, and sanjiao). These organs are responsible for all the functions of our body and health. Not only are they responsible for keeping the body functioning properly, but also for the processing of food, water and air to produce new energy. This new energy is refined down to a finer element, which becomes our vital "life force." It is this life force that ultimately determines the state of your health. This vital life force is what the Chinese call Chi (qi). In order to be healthy this Chi must circulate throughout the entire body. It is the Chi that determines your physical energy level, your mental alertness, the texture and radiance of your skin, your sex drive, everything about you, both physically and mentally. It is literally your life, your existence upon this earth. The condition of the Chi is the state of your health. Health is simply a balanced state where the Chi (life force) is flowing and circulating properly.

Because Chi is a highly subtle energy, it is beyond the scope of measurement by present-day technology. Western medicine is just beginning to recognize it as this fundamental element of life. The Chinese have recognized Chi for thousands of years, and have documented its characteristics and charted its pathways of circulation, known as the Meridian System. These Meridians travel throughout the entire body, interconnecting all the organs, muscles, tissue and bones together into one cohesive unit. The art of using this Meridian System for healing is found in acupuncture, acupressure and its related arts. It is difficult to understand how Western medicine still has not recognized something so self-evident as the Chi. The importance of Chi is undeniable. For example: if you were to have a heart attack this very moment, while reading this article, and fall over dead, all your organs, bones, muscles, tissue, blood and vital fluids of the body would remain intact. There would be only one element missing: your life force or Chi. This one element determines whether you are alive. It is life itself. It is what determines your health.

Source of Chi

The next logical question would be: "Where does Chi come from?" If we knew this, we would know the source of our health and life energies. Then, we should take the appropriate actions to safeguard, enhance, cultivate and rejuvenate this vital life force.

Having studied and documented the body and its functions for thousands of years, the Chinese have devised a very effective healing system. There are many types of Chi within the body, relating to all the various functions, and this makes the subject of Chi a complicated one. However, the basic underlying principle of Chi manifestation is actually very simple. There are three primary types of Chi. 1) Pre-natal Chi, the life force with which one is born. This Chi is inherited from your parents and determines your physical and mental characteristics. 2) Environmental Chi is the life force that is all around us. Most directly affecting us is the air, water and food. 3) Your Personal Post-natal Chi configuration, determined by the amount, quality and suppleness of the Chi within your body. Your Personal Chi fluctuates on a continuous basis, depending on activity level, amount of rest received, diet and mental/psychological condition. The internal organs of the body are responsible for the production, refinement and circulation of personal Chi. Processed from the air we breathe, water we drink and food we eat, this Chi is also influenced by physical, mental and environmental factors. The condition of Chi is not only the determining factor of your physical health, but is also responsible for mental alertness and overall awareness. The functions of mind and body are inseparable and Chi is what connects them.

Body, Mind & Chi

The biological functions, mental/psychological activities, are conditions of the Chi and are interrelated, relying on each other to maintaining good health. A bi-directional relationship occurs whereby each of these spheres affects the other in a positive or negative manner. For example, a person falls ill due to food poisoning. We find that due to the preoccupation of the Chi in reinforcing certain internal organs (in this case the stomach, liver, kidney and bladder) to resist, cleanse and restore the body back to health, the other organs cannot and will not be functioning at their optimal level. Because of this preoccupation of the Chi, the organs' production and circulation of new Chi is reduced. The overall physical energy level will then drop dramatically, while mental capacity will also diminish. In extreme cases, the victim may lose consciousness and slip into a coma. Another example: a person is emotionally upset, fearful or anxious for a long period of time. This psychological imbalance causes a physical imbalance and the person may over- or under-eat. Mental stress constricts the natural flow and hinders the production and function of the Chi. A continuous flow of Chi is necessary to keep the body and organs healthy. If the internal organs are not healthy, the immune system is compromised and the entire body suffers. The decrease in Chi flow increases the susceptibility to ailments, diseases and injuries. Muscular tension restricts the flow of Chi throughout the body and the internal organs, thereby weakening the entire immune system. The reduction in energy output results in a decline in both physical and mental vitality, which in turn may compound the original emotional problem.

If we come to realize that the internal organs, mind and Chi are the important factors of our health, we see that muscles only play a small part in our body's function. The appeal then of muscle development is not for health but for vanity. If our idea of health is to be physically and mentally charged with vital energy, we must keep our internal organs, mind and Chi healthy. Our exercise system must stimulate the internal organs, circulate the Chi throughout the entire body and calm the mind in order to be effective.

Development of Internal Exercise

The ancient Chinese did not view the body, mind and spirit as separate parts of the human being. Although they recognized that these are different aspects of ourselves, they did not see the parts as being unrelated. They did not separate themselves from within and they did not separate themselves from nature. They developed a system of exercises that stimulated the internal organs, calmed the mind and circulated the Chi. Their Taoist approach to life was to relax and not use force, to do without doing, to follow the course of nature. Proverbs such as: "A hard rain cannot last a whole day," directed their approach to internal cultivation. Using shapes and forms found in nature, they were inspired by the movement of animals. Based upon the Meridian System they developed a series of exercises known in general as chi gung (qi gong). This type of exercise then became refined further into a set of exercises that cultivated the internal forces to such a high level that it generated almost super-human power and could be applied to self-defense and martial arts: Tai Chi Chuan. This ancient art form, whose exact origin is unknown, can be traced as far back as the 12th century to a Taoist monk, Chang San-feng, of Wu Tang Mountain in Northern China. Tai Chi is a complete internal exercise system which incorporates meditation within its movements. It utilizes the mind to relax the body, allowing the Chi to circulate freely. The body movements are designed to gently stimulate the internal organs and align the meridians, promoting Chi flow. A relaxed body moving consciously in harmonization with the flow of Chi is the ideal of Tai Chi Chuan.

In Western cultures, people have a tendency to think that if one is not doing something with force and vigor, they are not doing anything at all. On the contrary, because this exercise is performed in a slow and conscientious manner, more attention can be paid to details. Details are at the heart of Tai Chi, for there are more than one hundred principles that need to be applied in order to gain the full benefits from this exercise. In order to activate, circulate and refine the Chi, a very precise method must be practiced. Unfortunately, most Tai Chi being taught today is unprincipled and lacks discipline. It is essential that anyone truly interested in this art find a qualified teacher who can impart these principles.

How Tai Chi Works

By relaxing and applying the principles of Tai Chi Chuan (such as separating yin/yang [positive/negative, full/empty, etc.], turning the waist and moving as a single unit, keeping the body upright and maintaining a straight spine, bending the hip joint, keeping the feet flat, sinking the joints and maintaining a sense of buoyancy) all the body weight should drop into the legs and feet. This dropping of the weight into the legs activates the largest muscle mass in the body, the thigh and calf muscles. These muscles will then become very strong, which is very important for balance and mobility. Activating and moving these large muscles also generates a considerable amount of heat. This heat rises upward and radiates throughout the entire body, promoting good blood and Chi circulation. It also heats an area below the navel known as the tantien (dantian). Tantien means "field." In this field, which is in the lower abdomen, the Chi is stored. The dormant Chi in the tantien is activated and circulated throughout the body. Slow gentle movements and the alignment of the body carry the Chi to all parts of the body, strengthening and vitalizing all parts of the body: muscles, tendons, bones, skin, internal organs, as well as the brain. The mind plays an important part in this process, as the Chi and mind are closely related. The Chinese saying is, "The Chi follows the mind." Using the mind to gather and direct the Chi is a very important aspect of this art. Tai Chi is not a dreamy, wave your arms and make-believe exercise, nor is it an intense, forceful martial arts display. It is the essence of simple, natural, conscious movement, which unifies the entire body and mind with the vital life force.

Total Mind Body Exercise

The question may now arise: "What about physical strength and muscle tone? What about flexibility? What about the burning of calories? What about a good cardiovascular workout? How can the slow simple movements of Tai Chi give you any of these things?"

Again, we must closely examine how the body works. Physical strength, for example, depends largely on how one uses the body and not on brute force. If you are relaxed, well balanced and can focus your mind, you can use your body as a single, cohesive unit and employ leverage instead of force. Most of us have heard that when lifting a heavy object, one should use the legs and not the back. This principle also applies to other physical activities. Good muscle tone is desirable, while bulging and hard muscles are not. Muscle tone can be obtained without the use of force, which breaks down and deadens the muscles, making them insensitive. Relaxed muscles are naturally flexible, hard muscles are not. The ability to consciously relax the muscles is necessary to obtain a flexible body. In today's society, with its obsession with weight loss, the burning of calories is one of the main objectives of exercising. It is true that the muscles burn calories. So, if we wanted to burn the most calories effectively, what muscles should we use? The obvious answer is, the largest muscle-mass in the body, which is the legs, specifically the thigh and calf muscles. As described previously, the legs are the primary muscles used in Tai Chi Chuan. The amount of power generated in the legs of Tai Chi adepts is overwhelming; remember Tai Chi is a martial art. While all this may be true, where is the cardiovascular workout needed to keep the heart and lungs in good shape? Again, by relaxing and sinking the weight into the legs, more blood is circulated to this large muscle mass. This simulates the heart and increases heart rate slightly, but does not overtax it. Because of this muscle activation in the legs, more oxygen is required. Tai Chi breathing technique requires one to breathe from the tantien. This method of deep breathing gives the lungs a full saturation of oxygen. The mind is used to break the habit of short panting breaths, which only use a portion of the lungs. Maintaining deep breathing promotes lung and cardiovascular stimulation. At advanced levels of Tai Chi, where martial arts application and sparring with others (sensing hands) are practiced, the art becomes slightly more vigorous. However, these practices are not necessary in order to obtain good health through this exercise system.

Tai Chi is a complete and total health exercise for both mind and body. Tai Chi cultivates the life force and spirit of the individual, and provides a sense of peace and well-being. This is why it has been practiced for hundreds and possibly thousands of years, by millions of people. When it comes to health, it is not necessary for us to re-invent the wheel. People have been studying the human body and the nature of health for thousands of years. What is necessary is that we be wise enough to understand and accept what they have found. Our health problems are simply human, with the solution already before us.

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A Guide for the Serious Student
by Terry Li

Although Tai Chi Chuan (taijiquan) is a physical exercise, this is only the surface aspect of the art. More importantly, it is applied principles, the embodiment of philosophy, and meditation in motion. To appreciate and gain the full benefits of Tai Chi, it is important the student understand and practice the principles upon which Tai Chi is based. Without these principles and the proper frame of mind, there is no Tai Chi, just as in music, without rhythm, harmony, melody and an overall feeling of musicality, there is only disharmony and noise. The benefits of Tai Chi—such as health and physical vitality, calmness and clarity of mind, self-defense and martial arts ability—are the rewards of harmonizing oneself with natural law. Only through the comprehension and correct practice of fundamental principles can one progress beyond an elementary level.

The student, with only a vague notion as to which direction to go, wanders aimlessly. It is important to know what sign posts to look for in order to keep on course. Without a clear understanding of Tai Chi Chuan and its objective, it is not possible to reach a substantial level of achievement. Over the years, many students, practitioners and even teachers, have asked how they could make a "breakthrough" in order to achieve a proficient level in this illusive art. It has been my experience that most people do not comprehend the subtlety and depth of Tai Chi Chuan. I have come to realize that Tai Chi and the philosophy it represents is one of the most profound disciplines known to humankind. Tai Chi is primarily a Taoist based art. It is devoid of religious and moral judgments, theoretical projections or social dogmas. Tai Chi deals with the yin/yang (positive/negative) principle and chi (qi, life force) and its cultivation, circulation and manifestations.

The name Tai Chi Chuan means "Supreme Ultimate Hand/Fist/Boxing/Work." This gives some indication as to the profound nature and power of this art. The I-Ching (The Book of Changes) states that between heaven and earth there is the human being. Tai Chi is a method of making a conscious connection between ourselves and the universe around us. This is accomplished by adhering to the same laws that govern the world around us. We must remember that we are part of nature. If we are to live a long life without self-imposed suffering, we must apply the principles that are at work throughout the universe. If we are in accord with natural law, we share in the benefits of harmony and power. This is only possible if we practice correctly on all levels: Body, Mind and Spirit. For the Body this means a good foundation in Tai Chi Chuan form based upon the principles as indicated in the Tai Chi Chuan Classics. For the Mind, this means contemplation of the philosophic concepts of Tai Chi as indicated in the Tao Te Ching (Dao De Jing). For the Spirit, this means giving up the ego for a greater reality.

Since there is no substitute for direct verbal transmission, physical demonstration and continuous correction from a skilled teacher, herein lies the first problem for the student. It is extremely difficult for a person with little or no background in this art to determine whether a teacher is qualified or if they are merely saying the right words. They may show a few martial techniques or make claims to which they are not entitled. A student should be very careful in selecting a teacher. The study of Tai Chi requires not only the investment of time, money and energy, but also leaves a lasting impression on the mind and body. Mental and physical habits can be good or bad. For example, in Tai Chi terms, a good habit is always being relaxed and yielding, while a bad habit is being tense and using force. A bad habit once ingrained may take many years to erase. There are few things more disappointing for a sincere student than to find after years of dedicated practice that they have still not attained any significant level of achievement. Either they were not taught the fundamentals, or they have not practiced them properly.

If a student discovers that his learning or practice is lacking in principle, then he should immediately change course and seek to correct it, regardless of personal loss. Although the loss of time, money and energy are unfortunate, it is never too late. It is better to spend one day on the right path than a whole lifetime on the wrong one. Many people however, cannot withstand such a devastating realization and will go into denial. Many, if they are teachers, will continue to spread undisciplined practices in order to maintain their own status and justify themselves. However, the unprincipled teacher is not the worst. The worst are those making claims to metaphysical powers. These people are either self-deluded or outright charlatans. If a person making such claims cannot demonstrate their powers to anyone, (the key here is to anyone and not just their own students) do not believe them.

How then can a student find a qualified teacher? This is no easy task, since there are no licensing laws or regulations regarding the martial arts. On the other hand, this may be just as well, since the politics of regulations would create their own set of problems. So it is a case of "let the buyer beware." This is why, in the East, people believe that to find a good teacher is a true blessing. The student should always consider several factors when seeking a qualified teacher:

1) What school, style and lineage does this teacher represent? Does he/she really represent this school? Do some research, find out about the different schools of Tai Chi Chuan and the masters from which they are derived. Who was this teacher's teacher, how long and how consistently did this person study with this teacher? There are many people teaching today that have only studied a few years themselves; in Tai Chi terms they are barely beginners. There are still more claiming many years of study, when in fact they only studied with a teacher a very short time many years ago. Many so-called "teachers" name-drop masters with whom they have only studied briefly. It is important to find out their ranking within the school they claim to represent. If possible, talk to senior students of that school to see if they know this person, and if this person is in good standing. If a person claims to have studied styles in different schools and with different teachers, then chances are their knowledge is only superficial. The mastery of any one style requires many years of continuous study. Different Tai Chi styles have different ideas and approaches to the postures—this is why they are different. A person cannot follow many different paths and expect to get very far. If they followed many different paths, then they did not, nor could they, go very far on any one of them. If a person finds a true path then they need no other. Hard or external styles of martial arts can never be combined with Tai Chi Chuan. These two arts are diametrically opposed in philosophy and technique. You cannot be relaxed and tense at the same time, just as you cannot use force and be soft too. Again, you cannot go in two different directions at the same time. If you try, ultimately you will go nowhere. You must decide which philosophy is the right one for you, then follow it. Other soft or internal styles of martial arts do not have the historic background, philosophic depth, or technical subtlety of Tai Chi Chuan. Therefore, what purpose could be served in mixing styles?

2) Is the teacher certified to teach and by whom? Has the teacher been certified by his/her teacher? Only a qualified teacher or a master in this art is able to determine whether a person is qualified to teach or not. One of the characteristics of ignorance is that it thinks it knows. Many people, having learned Tai Chi on its most basic level (the form sequence), think they are now capable of teaching others. It would be laughable if a child, having learned his ABCs, thought he was qualified to teach English. Even a person who is capable of reading and writing is still not qualified to be a teacher. To be a good teacher, one must have many years of quality training, personal experience and in-depth knowledge of the subject being taught. In order to maintain high standards and prevent degradation of their lineage, most masters will only certify a few senior students to be teachers. Sometimes a master will give a lesser student "permission" to teach in special circumstances, such as to those living in geographically remote areas or to people working with the physically handicapped, who would otherwise not have the opportunity to be exposed to Tai Chi. A teacher should be "certified" to teach; this signifies that he is qualified to inherit that particular lineage. At the very least, "permission" from an authentic master to teach is required. Never study with anyone who does not meet this basic criterion. It is better to wait until you find a qualified teacher than to follow a false or unqualified one who will only allow you to develop bad habits. Also, be mindful that schools and institutions do not know how to screen the teachers they hire. Since most are ignorant about martial arts and Tai Chi Chuan, they will hire almost anyone off the street. Just because someone is teaching at a university, YMCA, adult school or health club does not mean they are a qualified teacher.

3) Personal attainment of the teacher and their teaching ability. A teacher must have something to teach. If they do not know very much, then they cannot teach you very much. They must have experience, knowledge and ability, not just words and theories. Anyone can mouth the words but can they make Tai Chi come alive, as a good musician can make music come alive? The job of the teacher is three fold: 1) To establish what Tai Chi is and what the objectives are; 2) To show a precise method of reaching these objectives and guide the student towards them; 3) To inspire the student to achieve these goals. The ability of the teacher to convey abstract ideas and concepts is essential. The most significant aspect of a teacher/student relationship is the demonstration. Much of Tai Chi is learned though osmosis, so that it is imperative for the teacher to be able to demonstrate the "light touch" that is the hallmark of Tai Chi Chuan. A teacher must embody the principles he/she is trying to teach. For example, the Tai Chi Classics tell us that we should be completely relaxed and the form should "be without breaks or holes, hollows or projections, discontinuities or continuities." If one finds that a teacher's form looks tense, disjointed, weak or collapsed, or maybe with added frills and curly hand-motions, this person's attainment should be held suspect. Another principle the Classics tell us is that we should never use force. If you find a teacher who uses blocks, muscular force, tense and stiff angular movements in martial demonstrations, then you can be sure that this person does not understand the precepts of Tai Chi Chuan. There are many teachers who rely on force in martial applications but this is not Tai Chi Chuan. A person with some attainment in this art should be able to neutralize, off-balance and disable an attacker without the use of any force. At the same time, a teacher should never appear weak or fragile. A passive, collapsed state should never be mistaken for the state of "softness" sought by serious Tai Chi practitioners. Precision, refinement, subtlety and power are some of the things to look for in a good teacher who commands respect, but never demands it.

Beware also of those who call themselves "Masters." A true Master never calls him/herself one. Others may use the term to refer to them, but they will not refer to themselves by it. A real Master knows the greatness of the art and is humbled by it. Also, the title of "Champion" has absolutely no meaning. Most tournaments are small affairs put on by a few related schools which supply most of the contestants who compete. Even then, many of the top students from these same schools do not participate, as they have no need to prove themselves. The larger "international" competitions are, for the most part, only shoving matches, with Tai Chi principles totally disregarded. There are no official recognized national or international governing boards. Almost anyone with the desire for the title of "champion" needs only to find the right tournament to enter. I personally feel that these exhibitions are a disgrace to the art. However, I recognize that there are people who have the need to "test" themselves and be recognized by others. I refer the serious student to the Tao Te Ching for guidance before forming his or her own opinion on the subject of competition.

One must have faith and confidence in one's teacher, school and style if attainment is to be achieved. Tai Chi Chuan is profound; you can live your whole life by it. It is the "Ultimate," therefore it is infinite. If you seek the true way of Tai Chi, you must seek to overcome the ego; always being vigilant against its tainted perspective. The Tao Te Ching tells us that, "The wise person hears of the Tao and practices it diligently. The average person hears of the Tao and gives it thought now and again. The foolish person hears of the Tao and laughs aloud. If there were no laughter, the Tao would not be what it is."

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