Swiss Elite Athletic Association

TAI CHI
TAIJI QUAN

Tai Chi Qi Gong is a form of movement meditation that combines slow, gentle movements with breathing techniques and focused intention.

Taijiquan

What is Tai Chi

A martial art that is also known as Tai Chi Chuan and belongs to the five great inner martial arts styles . It is characterized by slow, graceful movements accompanied by deep breathing and focused on finding the balance between yin and yang energies. This practice encourages the use of posture and fluid movements to build strength, grace, and overall flexibility. For example, the most widely used style of Tai Chi Chuan includes 108 postures that are combined into a single sequence called the Tai Chi form. There are many forms of this practice that are offered in tai chi classes in various locations around the world.

Chinese shadow boxing, also called Taiji, Tai Chi Chuan or Taijiquan, is a ancient Chinese art of movement . The strong and hard is overcome by the weak, the soft. In the Chin-Woo schools, the easy-to-learn Yang style is taught at the beginning. The exercises require full concentration. Thus, the practitioner has no possibility to think of other things.

Studies by the Institute of Sports Medicine in Beijing have shown that people who regularly train Tai Chi over a longer period of time have a stronger respiratory, nervous, heart and blood vessel system as well as better digestion and metabolism. Other health benefits included fewer spinal deformations and greater mobility.

Qi Gong

It is one of the oldest Chinese healing methods and is used to prevent diseases. It is also suitable for the Meditation and for mental training. Archaeological finds prove that the first drawings and pictures about "Qi Gong" were made about 2700 years ago during the Zhou Dynasty in China. Since then, thousands of different exercises have been recorded. Qi Gong is the name of the training art in which the immune system and life energy are mobilized and strengthened against the causes of illnesses with certain exercises in a certain time. It serves to restore new physical, mental and spiritual harmony. Regular practice of "Qi Gong" can strengthen the flow of energy and thus the immune system. It regulates breathing, the nervous system, circulation and metabolism.

In the world, nothing is softer and weaker than water; and yet it attacks the hard and strong, and nothing could conquer it, for nothing can change it. Lao Tzu

Was IST Tai Chi Ki Gong

Tai Chi Qi Gong is a form of movement meditation that combines slow, gentle movements with breathing techniques and focused intention. It is a ancient Chinese practice , which combines the martial art Tai Chi with the spiritual energy practice Qi Gong, which is supposed to balance the body's energy system. The goal is to promote relaxation, health and well-being.

Tai Chi and Qi Gong are suitable for people of all ages and are often referred to as shadow boxing. It is an amazing way to practice martial arts, especially for those who have no experience with other martial arts. Shadow boxing teaches the principles of Tai Chi, such as relaxation, concentration on body and mind, proper breathing techniques, exercises for joint health and meditative movements.

It is great for improving balance, coordination, agility and flexibility, helping to train the body and practice fluid movements while focusing on each movement in the sequence.

Goals of Tai Chi Chi Gong

Increased body strength, balance and flexibility
Improvement of circulation and breathing
Reducing stress and improving overall well-being
Promotion of inner peace and concentration
Improving awareness of the mind-body connection
Promote relaxation and increase energy levels
Strengthening the immune system
Promoting mental clarity, concentration and creativity
Develop a deeper understanding of one's self through meditation
Connecting with one's spiritual essence

The effects of Tai Chi on health

Research has proven numerous health benefits of tai chi, including improved balance, strength, flexibility, coordination, and stress reduction. In addition, it can help improve overall mental health by reducing anxiety and depression, improving sleep quality, and reducing fatigue. Due to its calming effect on the body, it can also help relieve chronic pain. Finally, research suggests that regular exercise can reduce inflammation in the body, which may lead to better heart health.

Push Hands (Tui Shou) is the partner exercise for advanced Tai Chi Chuan

Push Hands is a Chinese internal martial art and exercise that is practiced as part of the T'ai Chi Ch'uan (Taijiquan) system. It is also known as Tuishou or Tui Shou. Push Hands is an exercise in which two partners try to push, pull, and give each other while maintaining their balance and center of gravity. Aim of the exercise is to improve sensitivity to the flow of energy between two people and to learn how to use energy in a combative context.

The basic important 4 styles in Tai Chi

Yang style: This is the most popular tai chi style and is known for its graceful, slow movements, which are often practiced in parks by large groups. The emphasis is on balance, relaxation and coordination.
Chen style: This style is characterized by explosive bursts of energy combined with slower movements. It includes jumping and stomping movements as well as faster hand techniques.
Wu style: This style focuses on small circles that are meant to increase strength and flexibility. It is one of the oldest forms of Tai Chi and is considered meditative.
Sun style: This style combines elements of the Yang and Chen styles, but places a greater emphasis on developing leg strength through stride movements. He also emphasizes the continuous movement in his forms.

Traditional Chinese Medicine and Health Benefits

The Traditional Chinese Medicine (TCM) is a medical system that has been used for thousands of years in China and other parts of the world. It is based on the principles of Yin and Yang as well as Tai Chi, two opposing but complementary forces in nature. TCM is holistic, meaning it takes into account the whole person – their physical, mental, emotional and spiritual well-being – and not just treats symptoms of illness. It also takes into account lifestyle factors such as diet and exercise.

The main tools of TCM are herbal remedies, acupuncture, massage therapy, and qigong (a form of breathing exercise). The herbal remedies consist of plants and herbs that have been carefully selected for their medicinal properties. Acupuncture involves inserting very fine needles into specific points of the body to stimulate the flow of energy along the meridians. Massage therapy helps relax muscles and promote blood circulation, while Qigong improves physical strength and mental clarity through gentle movements combined with deep breathing exercises.

TAI CHI TAIJI QUAN