Copyright @ Taichitoday.com 1 Taichi Quan – Life Enrichment Xie Ming & Weixue Su - Taichitoday May, 2011

2

3 Why 180 Million People do Taichi (Quan) Taichi is a combined mind and body work that maintains and enhances health and longevity by directing life energy around the body It uses slow flowing movements that strengthen the tendons and ligaments of the body – without the risk of strain or injury. Weight shifting and balancing strengthens the legs and trains the body It is suitable for people of all ages and health conditions The motions of Taichi keep the body fit while stillness nourishes the mind

4 Expected Benefits Stress relief Greater strength, flexibility Better balance Improved posture and relief of back pain Better circulation More energy and stamina Smooth and deep breathing Improved concentration and clearer thinking Heightened general awareness More youthful appearance Relaxation, inner peace and joy

5 What Exactly is Taichi (Quan)? One of the most popular ancient Chinese martial arts Deep rooted in Tao philosophy Deep rooted in Chinese medicinal theory Strongly supported by these 3 major domains

6 What is Yin & Yang Seemingly contrary forces that are interconnected and interdependent in the natural world, which give rise to each other in turn. Opposites thus only exist in relation to each other

7 Center of Tao Philosophy Metal Wood Sun Moon Fire Water Outside Inside Physical Mind Bright Dark Hard Soft Sky Earth

Significant Milestones I-Ching Wu Xing 256 B.C Fuxi Bagua 2850 B.C Yellow Emperor Nei-Ching 206 B.C Zhang Sangfeng Taoist 9th Century Wang Zhong Yue First TaiChi Book 17th Century Chen Family Martial Art 16th Century Yang Family Martial Art 17th Century Wu Family Martial Art 18th Century Wu Family Martial Art 18th Century Sun Family Martial Art 19th Century Chen Wang Ting Jiang Fa Martial Art 15th Century Lao Zi Taode-Ching 604 B.C 8

Opposition To reduce someone's influence, first expand it; To reduce someone's force, first increase it; To overthrow someone, first exalt them; To take from someone, first give to them. This is the subtlety by which the weak overcome the strong: Fish should not leave their depths, And swords should not leave their scabbards. - Taode Ching 9

Flexibility A newborn is soft and tender, A crone, hard and stiff. Plants and animals, in life, are supple and succulent; In death, withered and dry. So softness and tenderness are attributes of life, And hardness and stiffness, attributes of death. Just as a sapless tree will split and decay So an inflexible force will meet defeat; The hard and mighty lie beneath the ground While the tender and weak dance on the breeze above. - Taode Ching 10

Internal Organs and 5 Elements - Wu Xing Theory 11

Key to the Health The key to mastering health is to regulate the yin and the yang of the body. If the yin and yang balance is disrupted, it is like going through a year with Spring but no Winter, or Winter but no Summer’ When the yang is excessive and cannot contain itself, the yin will become consumed. Only when yin remains clam and harmonious will the yang Qi be contained and not be overly expansive, the sprit will be normal and the mind clear. If the yin and yang separate, the energy and the sprit will also leave each other. - Yellow Emperor Nei Ching 12

Every movement, nothing does not move. Every Stillness, nothing is not still. Leading back and forth, Qi sticks to the back and collects entering the spine. The spirit firms inside, appears peaceful outside. Take steps like a cat walking, mobilize Jing like drawing silk. Yi is on the spirit, not on the Qi. If it is on the Qi, then it is inactive. When have Qi, it will not have Li (strength). If no Qi there is just hardness. The Qi is like a cartwheel; the Yao (waist) is like an axletree. Treatise of Taichi Quan - Wang ZhongYue 13

14 Evidence Based Training Method Using the mind to lead the movement Visualizing Breathing with the movement Seeking body’s best natural structure Unifying mind and body

15 How Taichi Works on the Nervous System Since the movements are directed by the mind, the cortex of your brain will be in a protective state of rest This special state can dispel tension and fatigue in the nerves of the brain, refresh the mind, and activate the spirit

16 The emphasis of using abdominal or diaphragm breathing increases lung capacity Diaphragm breathing stimulates the movement of the bowels, thus enhancing digestion as well as circulation How Taichi Works on the Respiratory System

17 The gentle and coordinated movements make the blood vessels more “springy” and the nerves steadier This ‘springy’ effect lowers the blood pressure How Taichi Works on the Cardiovascular System

18 Bending the leg and shifting weight provide proper pressure on the structure The constant pressure and sun light during the practice produce bone mass How Taichi Works on the Bones and Muscles

19 Researchers found: The Taichi group demonstrated an overall increase in total hip BMD by 1.82% per year The control group decreased in total BMD by 0.66% per year E. Jauer, J. Valeriano “Effect of taichi on bone mineral density”

20 83 year old Taichi master vs. 63 year old man Can you guess this person’s age from this X-ray (reported in 1984) Copyright © Taichitoday.com

A Few Numbers The total cost of fall injuries for people age 65 or older in 1994 was $27.3 billion (in current dollars) (Englander 1996). By 2020, the cost of fall injuries is expected to reach $43.8 billion (in current dollars) (Englander 1996). Direct and indirect costs of Alzheimer's and other dementia's amount to more than $148 billion annually (NCPA, 2007) The total cost of heart disease was $21.5 billion annually (NCPA, 2006)

22 Qualified instructor Continued public awareness Well-designed program Engagement with senior caring services Government endorsement Key to the Program Success

23 Statewide awareness State program subsidies Massive instructor training Establish performance measurement Medical research & study engagement Urgent Statewide Awareness is Needed!!! Copyright © Taichitoday.com

24 Now it’s Your Turn! Warm up Qi Development Short Form Taichi