Tai Chi and Qigong

Tai Chi
The ancient Chinese art of T’ai Chi Ch’uan, more commonly known as Tai Chi, is one of many traditional martial arts that have become internationally popular in recent years - in this case, due mainly to its health benefits and its use in competitions and displays.

Tai Chi is categorized as a soft martial technique belonging to the Neijia branch - in other words, a technique that utilizes internal force rather than hard, external methods. The Mandarin term t’ai chi ch’uan translates literally as “supreme ultimate fist” (note that “chi” here is an early romanization of ji - not to be confused with “chi” in the sense of life-force or energy, which is derived from the modern qi). The concept of Tai, or “supreme ultimate,” appears in both Taoist and Confucian Chinese philosophy, where it represents the fusion of Yin and Yang into a single, all-powerful force.

Most modern styles of Tai Chi can trace their origins to one of five traditional schools - Chen, Yang, Wu/Hao, Wu, and Sun (the oldest documented sources come from the Chen family in the 1820’s). The most widely-practiced style today is derived from the Yang school - although many modern practitioners include a fusion of elements from several different styles in their training.

Tai Chi today is primarily concerned with solo work, which involves learning a series of forms (most modern schools adhere to the Yang family’s repertoire of twenty-four forms, although there are a number of other forms that correspond to specific applications of Tai Chi training). These twenty-four forms are best known to Westerners as the slow-motion movements practiced by large groups of people in parks and on rooftops every morning in China. This is also the type of Tai Chi most often used in displays and competitions. Ideally, this type of Tai Chi is meant to create a balance between health maintenance/martial training and aesthetic appeal - the Yin and Yang of Tai Chi itself.

The Tai Chi forms aim to develop coordination-in-relaxation (as opposed to muscular tension). The slow, repetitive work of the learning process gently retrains posture and improves flexibility and leverage of the joints by gradually opening the internal circulation (most notably by the use of abdominal breathing techniques). The forms take students through a complete, natural range of motion over their center of gravity. Because such careful attention to the movements of each form can often bring about a state of extreme calm and mental clarity, Tai Chi is often regarded as a form of meditation.

This type of focused solo work forms the basis of Tai Chi training. There are also, however, more advanced styles of Tai Chi that incorporate partnering - for instance, the practice of pushing hands, most often attributed to Chen Wanting (founder of the original Chen school of Tai Chi). This technique is meant to develop qualities such as reflexes, coordination, timing, and sensitivity. Instead of resisting force with force (as in the hard martial arts), the principle is to accept your partner’s force and redirect it through the use of tin jing, or “listening power.” This type of practice may prove especially useful for actors, who must constantly work with the “offerings” of their scene partners.

Qigong
In recent years, another type of self-cultivation practice, known as Qigong (pronounced Chi Kung), has risen to international prominence. The Chinese phrase qigong translates literally as “breath work” or “energy work” - “qi” (or chi) here referring to the internal life-force believed to be drawn in with the breath and circulated around certain physical energy centers. The most common forms of Qigong involve focused breathing and movement exercises, which are used primarily as relaxation techniques (while also improving flexibility and range of motion). Still a developing discipline, Qigong has come under criticism from Eastern and Western medical authorities - both for being more of a theory or philosophy than a practice based on scientific principles; and also for the instability of the trance-state that some practitioners experience. Nonetheless, many proponents of Qigong (including New Age guru Robert Bruce) claim that it allows them to harness and manipulate their qi - and even critics agree that Qigong has a legitimate place as a daily warm-up method and as a tool for stress management.

Further reading:

TAI CHI

Cheng Man-Ch’ing
Cheng Tzu’s Thirteen Treatises on T’ai Chi Ch’uan
(also called Master Cheng’s 13 Chapters on T’ai Chi Ch’uan)
(translated by Benjamin Pang Jeng Lo and Martin Inn)

Cheng Man-Ch’ing
Master Cheng’s New Method of T’ai Chi Self-Cultivation
(translated by Mark Hennessy)

Lam Kam Chuen
Master Lam’s Step-by-Step Tai Chi

Lam, Paul
Tai Chi for Beginners (DVD)

Lam, Paul
Tai Chi: The 24 Forms (DVD)

Wong Kiew Kit
The Complete Book of Tai Chi Chuan: A Comprehensive Guide to the Principles and Practice

QIGONG

Cohen, Ken
The Essential Qigong Training Course

Lam Kam Chuen
Everyday Chi Kung with Master Lam: 15-Minute Routines to Build Energy, Boost Immunity, and Banish Stress

Lam Kam Chuen
The Way of Energy: Mastering the Chinese Art of Internal Strength with Chi Kung Exercise

Note
The following are common misspellings of Tai Chi and Qigong: Ti, Tie, Ty, Tye, Tii, Te, Chy, Qi, Qui, Qe, Che, Quigong, Quigon, Qegong, Quegong, Qigang, Qigeng, Quigang, Quigeng, Quigong, Kigong, Cigong, Kwigong, Kuigong