Attributed benefits to the practice of Tai Chi are enhanced flexibility and balance, lower levels of stress or anxiety, better quality of life, improved sleep.
I started Tai Chi practice about one month post mastectomy by chance. In the fitness center where I work out, Tai Chi classes are offered. One day I watched the class and decided to try it. I had no idea what to expect, just thinking that this is a moving meditation and the students would be guided through it. And we were. But 24 postures, moving arms and legs in sequence, which leads you to sometimes have the back to the teacher, take time to memorize. Any practice of meditation takes time to cultivate and notice benefits. It took about a month to feel relaxed after class for the first time. Looking back, a year later my sleep quality and hours started improving. I can sleep through the night now for about 7 to 8 hours (feels weird to say this about adults- LOL). Whether this is due to Tai Chi practice or other lifestyle and development changes is difficult to a say, but I very much appreciate to get back to this state that was normal about 7 years before this.
"In every movement, every part of the body must be light and agile and strung together. The postures should be without breaks. Motion should be rooted in the feet, released through the legs, directed by the waist and expressed by the fingers. Substantial and insubstantial movements must be clearly differentiated."
attributed to Zhang Sanfeng, a 12th-century Taoist monk
The Tai Chi 24 form is a sequence of 24 postures, and it takes 5-8 minutes to complete depending how slow one wishes or is capable to move. While my teacher suggested I could join the more advanced class of the Yang 85 style, I do feel there is a lot to learn and to go deeper into the practice with just 24 forms and not getting distracted by learning a new sequence. A practice I especially enjoy is focusing on one of the "Ten Essentials" during the movements. Each of these deserve more explanation and thought.
Ten Essentials
by Yang Chengfu
- Empty, lively, pushing up and energetic
- Hold in the chest, pull up the back
- Relax the waist
- Separate empty and full
- Sink the shoulders and droop the elbows
- Use intent rather than force
- Synchronize upper and lower body
- Match up inner and outer
- Continuous, without interruption
- Seek the stillness in motion
