Tai Chi Flashcards
All forms today originate from
Chen or Yang style
Qi
life energy
Qigong
cultivation of the life energy
Define characteristics of Qigong
Coordinated movement
Breathing
Awareness benefits health, meditation, and is used during martial arts
Tai chi Chuan - Tai chi =
source or beginning
Tai chi Chuan - Chuan
fist/boxing
Tai chi chuan =
supreme ultimate fist
Yin and yang - Tai =
supreme ultimate - coiling or spiral force to neutralize Wuji
yin and yang - Wuji
without ultimate
Yin and yang are what
motion and stillness
Trying to get the harmony and balance with these two - balance of Tai and Wuji
Tai Chi and Qigong - describe
Slow focused movements called forms Incorporation of breathing Moving meditation Low impact Appropriate for all ages Can be indoor or outdoor No equipment needed Individual or group
Tai chi and Qigong - meditation
not the empty the mind kind, but this kind is where you are so focused on your movements that everything else is kind of extraneous, more about your focus being so intense on doing TC
6 principles of Tai Chi
1 Outward slow, smooth, continuous movement
2 Resistance (water)
3 Body structure with posture
4 Weight transference
5 Internal movement - song: relax - opening of joints
6 Jing - focus - attend to body and motions but still aware of surroundings
Styles of Tai Chi - Chen
Spiral movements with almost 180 degree of rotation
Low stance (knee flexion
Mix of fast/hard and soft movements
Martial arts
Styles of Tai Chi - Yang
Most pop today Gently, graceful mvmnt Easier to learn but long form is harder to learn Will get 360 movement Hands facing in
Styles of Tai Chi - Wu
Softness and redirects incoming forces
Mvmnts relaxed (more constant speed)
Closer to trunk (more in midline)
Nimble
Styles of Tai Chi - Sun
Agile steps (follow-steps, or half steps)
Smooth
More erect stance
Incorporates Qigong for healing and relaxation
Original has 97 forms
Has a modified one for arthritis
Does not get all 4 quadrants of movement
Hand on tabletop and out coming across
Tai chi and PT - effective exercise - what components
Power of the mind-body integration and training Power of Qi (life energy) - breathing Whole body motions Stress reduction Affordable Progressive Enjoyable
Tai chi and PT - effective exercise - what components - Power of the mind-body integration and training
Conscious mind directs the internal forces
Focus on mvmnts and coordination of the body
Diaphragmatic breathing
Relaxation
Tai chi and PT - effective exercise - what components - Power of Qi (life energy) - breathing
Combination of air breathed in, Qi absorbed from food and water
Circulates through body to maintain good health
Qi Gong - exercise to cultivate Qi
Tai chi and PT - effective exercise - what components - whole body
controlled weight shifting
balance and strengthening
Tai chi and PT - effective exercise - what components - stress reduction
slow, continuous movements lead to stress reduction and tranquility
Tai chi movements and PT
Similar Address entire body Focus on posture and alignment Incorporate breath Address static and dynamic balance Mental focus on form and performance
Tai chi movements and PT - generalizability to
Transfers (weight shift, posture)
Gait (weight shift, fall prevention)
HEP
Stress management (pain, fear anxiety)
Evidence for fall prevention
improves balance Increases LE and core strength Dec FOF Improves mobility Improves flexibility Improves psychological health
Tai chi for arthritis (TCA)
by Paul Lam
Improves health, dec pain, improves flex, and balance
Based on Sun style (upright, less torque)
Shortened form for ease of learning
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