Tai Chi & Qigong - Useful Facts & Information
Tai Chi - there are two types
There are two major branches of the Tai Chi family: Tai Chi Qigong and Tai Chi Chuan. Unfortunately, in the UK both are commonly called simply 'Tai Chi', which can lead to a lot of confusion.
Confusion apart, they are indeed intimately connected as both 'branches' of Tai Chi rely on three major principles for good outcomes: good posture, breathing and relaxation**
TAI CHI QIGONG is over three thousand years old and it is an important component of traditional Chinese medicine. As with acupuncture it is based on the concept of ‘Chi’ (Qi) (sometimes translated as 'life force' or 'vital energy') and the way it is believed to circulate around the body, or when blocked, results in illness.
(Translation – Qigong: Qi = life force, or energy, or vital energy. Gong = work, or cultivation. You could say Qigong = energy work or cultivation of vital energy.
Common alternative spellings: Qi Gong, Chi Gong, Chi Gung, Chi Kung)
It's not difficult to see how the overlap has occurred – since Qigong is the 'art of energy cultivation', there is every reason to incorporate its principles in martial arts practice and many other martial arts disciplines have adopted Qigong too.
Put simply; Tai Chi is a martial art and Qigong is an umbrella term for any form of Qi 'cultivation'.
Qigong is more repetitive than Tai Chi Chuan and the exercises usually involve standing in one place. It is very slow and contemplative. This form of Tai Chi is usually recommended for those somewhat less physically strong and those recovering from injury or illness, though it can be the case that over time, older or less fit Qigong practitioners may move on to Tai Chi Chuan.
**In the context of Tai Chi, 'Relax' is the nearest word in the English language for the Chinese expression 'Song' or 'Sung' (pronounced more like 'soong'). 'Relax' does not mean 'go completely limp and lounge about', but refers to a more controlled 'alive' state, in the sense that one is fully aware of one's posture and breathing; in a state of readiness and with the mind calm.
TAI CHI CHUAN is less repetitive and involves stepping forwards, backwards and sideways, with turns/kicks and so on, in a more complicated sequence of movements. This sort of Tai Chi is a bit more demanding and not generally suitable for those with mobility problems, though there are many who consider themselves 'old', capable of performing Tai Chi with a good degree of competence, within their physical limitations.
Tai Chi Chuan is relatively modern by comparison, a form of Chinese martial arts-based exercise, said to be a few hundred years old, but some believe it to be quite a bit older. For much of its history Tai Chi was passed only verbally down the generations so no-one can truly be sure when it began. You could say it 'borrows' the body dynamics of self-defence disciplines, but without the stresses of fighting, in the gentlest possible way. In the process it transforms the toughness and strength required in self-defence practice into an oasis of calm, with relaxation in mind and body at its core, whilst simultaneously improving physical fitness, mental agility and health.
When people say 'Tai Chi' they very often mean 'Tai Chi Chuan'. 'Chuan' actually means 'martial art', though some translate it as fighting or boxing. Particularly in the West, Tai Chi is mostly practised in a non-martial way, so its benefits very neatly dovetail with those of Qigong.
With regular practice, both Tai Chi Chuan and Qigong can have significant and long-lasting health benefits. Neither involves getting down on the floor. Qigong is commonly used as a preparation for Tai Chi Chuan exercise.
Health Benefits
The list of reported benefits to health issues is long and features a wide variety of ailments. It seems there are few conditions that are not helped to some degree, especially over a period of time, and a great number of studies have been done all over the world.
But, as with most non-pharmaceutical-related remedies, studies that have reasonably large sample sizes are rare to non-existent – well-designed long-term research with thousands of participants is prohibitively expensive, so unless the likes of Bill Gates or Jeff Bezos suddenly discover for themselves the immense potential of the 'internal martial arts' that is likely to remain the case.
However, it cannot be denied that the efficacy of tai chi is quite remarkable. For example an increase in T-cells, an important part of the human immune system, is a scientifically recorded outcome of one piece of research.
Another interesting aspect of some recent studies is that the outcomes of any form of Tai Chi practice, compared with more strenuous exercise regimes, are at least as good as most and better on some measures.
Why would this be? We have been told for decades that 'all' the research shows that frequently getting puffed-out and sweaty is essential for the cardio-vascular system and for good health, so what's going on?
Perhaps it is simply that scientists have been comparing 'Western' style exercise with itself – i.e. Western-style exercise versus the lack of the same. Have the alternatives ever had a proper assessment? This would be hard to achieve in the West, as there is no large pool of life-long Tai Chi practitioners to draw from and compare.
And this will remain the case, unless more younger people learn Tai Chi and Qigong.
At present the majority of the medical profession recommends it purely for the elderly or those with injuries or other chronic health issues. The tragedy is that too many people wait until they are already doddery, when it would have been so much more useful to learn the movements at an age when learning new tasks came easier. The idea of 'prevention' means, does it not, doing the work before the symptoms of illness make themselves known.
Though I find traditional western exercise rather boring, it doesn't mean I think it's irrelevant – far from it. It is undoubtedly extremely potent (and the highlight of the day for its devotees). I'd just like to hear a serious explanation of how and why physically undemanding routines such at Tai Chi can be similarly potent and life-changing.
Current research indicates that the following issues can be helped with regular Tai Chi and Qigong practice:
Hypertension (high blood pressure)
Fall prevention
Improved cognitive performance
Osteoarthritis
Depression
Chronic obstructive pulmonary disease (COPD)
Chronic pain
Improving balance
Building muscle strength
Increasing bone density
Improving overall quality of life
Strengthening the immune system
Reducing inflammation
Anecdotally (i.e. not part of a controlled study), I have had individual students report: much better control of panic attacks; immediate improvements in sleep; total relief from aches and pains; a very substantial increase in painless joint movement; increased lung capacity in asthma sufferers, reductions in the use of drugs; and, for one surprised student, a new-found appreciation of their garden.
Recommended reading
The Harvard Medical School Guide to Tai Chi by Peter M Wayne, pub Shambhala
Taijiquan Li Deyin pub Singing Dragon
The Mindful Body Ellen J Langer pub Robinson
Links
A repository of helpful information, teachers and classes.
https://www.livingmovement.com
No tai chi devotee can truly say they have a fully rounded tai chi experience if they have never participated in one of Angus Clark's workshops – his 'tai chi essence' sessions are exceptionally inspiring.
https://www.worldtaichiday.org
This site is a window onto the global popularity of tai chi. The last time I looked there were over 80 countries actively participating in the one day event usually held on the last Saturday in April.
