Taijiquan, also called Tai-Chi Chuan or Tai-Chi for short, is the Chinese shadow boxing. The martial art was developed in ancient imperial China. Today, the health-promoting technique is practiced by several million people worldwide. In China, the movements (forms) of Taijiquan are the traditional popular sport.
What is Taijiquan?
Taijiquan, also called Tai-Chi Chuan or Tai-Chi for short, is the Chinese shadow boxing. Taijiquan (Chinese: 太極拳 / 太极拳, pronunciation: tʰâid̥ʑ̥ǐtɕʰɥɛ̌n) was originally an “internal” martial art. It was trained for armed and unarmed close combat. Today it is mostly a system of gymnastics or movement teaching. It is used for health, personality development and meditation. The fighting aspect is receding more and more. In different schools and styles, the focus is on basic exercises and individual movements. This includes breathing and standing exercises as well as meditations while standing. First, the movement principles of Taijiquan are learned. The joints are loosened and the entire body is relaxed. Gradually, posture is corrected and unfavorable stresses are avoided. The “Qi” (pronunciation: Ch’i) has a central meaning in Taijiquan. It should flow and increase during the practice. The Chinese believe that every person is abundantly endowed with chi from birth. However, the chi decreases more and more with age. The movements should be performed in a relaxed and flowing manner. The practitioner should learn to perceive and control qi. Practitioners describe the sensation of chi as a flow of energy that they can circulate in the body or send to specific parts of the body. This skill is used for health maintenance, body control, and is said to be applicable in combat.
Function, effect and goals
German Taijiquan schools and teachers emphasize different aspects of the martial art. Most people practice it for health reasons, relaxation and meditation. Only a few followers practice Taijiquan for self-defense, as a martial art or as a way of life. In Germany there is since 2003 the German umbrella organization for Qigong and Taijiquan e. V. (DDQT). Most representatives of Taijiquan are affiliated with the association. Among other things, it has formulated uniform training guidelines for Taijiquan teachers. The health insurance companies have integrated these into their guidelines for the implementation of § 20 SGB V (German Social Code) and cover the costs of Taijiquan courses in whole or in part. In Taijiquan there is no graduation system, like belt colors in Judo. There is also no standardized clothing. Light, comfortable clothing and shoes with a thin, flat sole are recommended. The focus of practice is one or more forms consisting of clearly defined sequences of flowing movements. Many forms represent combat against an imaginary opponent. The form is practiced synchronously in a group. A form consists of several individual movements or “pictures”. The names of the pictures either denote the movement (e.g., Heel kick left), the character of the movement (e.g., Simple whip), or are poetic (e.g., The white crane spreads its wings). Many shapes are named after the number of pictures, e.g. the 24-picture shape. The longest shapes consist of more than 100 pictures. Depending on the number of images and speed, a form lasts from a few minutes to an hour and a half. Taijiquan forms are usually performed slowly and quietly. The central principle in Taijiquan is softness. The movements should be natural, loose, relaxed and flowing and should be performed with a minimum of force. The slowness should allow the movements to be executed correctly. The Taijiquan fighter does not react to opponent’s attacks with counter techniques. He should use the opponent’s force and direct it against himself. In Taijiquan the body should be “relaxed”, which does not mean that the muscles are slack. Only the muscles that are important for a movement are tensed. Breathing should be deep and loose and flow naturally. In abdominal breathing, the breathing rate is lower than in chest breathing. Beginners learn to let the breath flow freely and adapt it to the movements. The movements should be performed attentively and consciously. The practitioner should divide his concentration evenly between awareness of his own body and the surroundings. 10 basic rules:
- Keep head relaxed and erect
- Keep chest back and back erect
- Keep the back and waist loose
- Keep emptiness and fullness apart (distribute weight properly).
- Let shoulders and elbows hang
- Apply yi (intention, intent) instead of muscle power
- Coordinate above and below
- Find harmony between inside and outside
- Perform fluid movements without interruptions
- Exercise in smooth movements
Features and dangers
In traditional Chinese medicine (TCM), movement exercises play an important role. The aim is to thereby increase the Qi and make the body and meridians permeable to it. Qigong and Taijiquan are mainly used for this purpose. The exercises are practiced preventively in order to maintain general mental and physical health for as long as possible. They are less used for the specific treatment of diseases or ailments. The positive effects of Taijiquan on health are much more comprehensive than the effects of other sports activities. Clinical research shows that Taijiquan has positive effects on physical and mental health, such as cardiovascular, immune system, pain, balance, flexibility, body control, and strength. There are no known risks or side effects of Taijiquan.
