What is Tai Chi ?

A Tai Chi "Form" is a series of slow, smooth steps and gestures that uses the entire body, gently exercising every muscle. It is a carefully choreographed sequence of movements, paying much attention to basic principles of posture, movement and breathing. It has been practised in China, where it originated, for hundreds of years, becoming increasingly popular in the West since early in the 20th century. Many different Forms exist, and two are taught at these classes, the "Bejing 24 Step Short Form", suitable for beginners, and the "Long Yang Small Circle Form", suitable for both beginners and more advanced students.

What are the benefits ?

Tai Chi is a gentle and effective way to keep fit, a little regular practice can contribute much to the improvement and maintainence of overall health. It can improve and maintain flexibility (especially for those of advancing years) and gently develops strength and stamina. It provides an excellent means of relieving stress and anxiety, promoting tranquility, harmony and clarity. Mentally relaxing and intellectually stimulating, it is an ideal antidote to the many pressures in life.

Do you need good balance & coordination ?

Tai Chi helps to improve these things, they are not a requirement. By practising a little Tai Chi on a regular basis, balance and coordination can be improved considerably. It must be said though that it may take many months for physical improvement to be noticed, while the mentally relaxing effect of Tai Chi can be felt from the start.

How long does it take to learn ?

Depending on the individual, anything from six months to a year to learn all the moves in the Short Form, and roughly twice this for the Long Form. However it is not the number of moves you know that makes Tai Chi effective, but the way you do them. A short section of a Form done with attention to the principles of Tai Chi is far more beneficial than a complete form performed "mindlessly".

Can it relieve stress and anxiety ?

Yes, with very little experience Tai Chi can be used to relax and calm the mind. It is sometimes described as meditation in motion. Most practitioners notice an improvement in mood after or while doing their Tai Chi.

Can anyone do it ?

Tai Chi is suitable for people of any age, and can be particularly beneficial for the middle-aged and elderly. No special skills are required, and physical agility is not important. One of the most basic principles in Tai Chi is called No-Forcing, which in part requires that you are careful not to over-exert yourself.

The atmosphere in the classes is friendly, relaxed and non-competitive. Experienced students are encouraged to help beginners, but this is not compulsory

Is there any Fighting or Physical Contact ?

Although Tai Chi is a martial art and many of the applications are explained, fighting techniques are not taught at these classes.

Physical contact may be involved, either when practising 'push-hands' techniques, or having postures checked by the teacher, but there need be no physical contact with anyone if you prefer it, simply state your preference to the teacher.

Is any special clothing needed ?

No, you simply wear loose comfortable clothing (such as a tracksuit) and footwear that is flexible with flat soles. Some people do their T'ai Chi in bare feet or just socks. Trainers are not recommended as they tend to resist a natural distribution of weight over the soles of the feet.

How often and for how long should you practise ?

Every day, at least once, for at least five minutes. As with learning any skill, "little and often" is the most effective approach. The most difficult barrier for all students to overcome is maintaining regular practice. Tai Chi, when done correctly, relaxes the mind as well as the body, so after a 'mandatory' five minutes, an initial mood of "I don't really feel like it" can transform into "I'll just do a little more!". Therefore a short but very regular session is recommended for beginners.

Students who find they enjoy and benefit from their tai chi typically practise for 20 to 30 minutes a day. Dedicated enthusiasts may practise for much longer.

How can you possibly remember all the moves ?

Repetition. A T'ai Chi sequence cannot be performed effectively until the moves in it have become second nature. Unfortunately the older you get the longer it takes for a sequence to reach this stage. However people in their eighties have successfully completed these Forms from scratch. Patience and Persistence are the keys.

In addition, make sure you practice every day even if you can't remember the moves. It is very frustrating when you arrive home from a class only to discover that you have already forgotten what you thought you had grasped so recently. Part of your task is to overcome the irritation of forgetting, and practice anyway, doing anything you can remember, and on a daily basis.

How much does it cost ?

Currently £5.00 per week.
Students can attend as many sessions in one week as they wish for just one payment.
Instructor Insurance through the Tai Chi Union of Great Britain is included in the class fees.