Often described as meditation in motion, Tai Chi promotes serenity through gentle, flowing movements. It has evolved into a graceful form of exercise that is now used for stress reduction and treating a variety of other health conditions.It is often practiced for its health-giving and spiritual benefits; it is non-competitive and generally slow-paced,” Lei Man Iam, president of the Association of Martial Arts Masters of Macau tells CLOSER.
Lei started to learn martial arts at the age of nine, and was the winner of the first Macau Wushu Championships in 1987. Now 69 years old, he has thousands of pupils in Macau.
And while it may essentially be a form of exercise, in the world of Tai Chi, virtue comes first Lei explains.
“Too many people think that martial arts are for self defense, or fighting. It’s not exactly so. It aims to eliminate evil, promote goodness, and cultivate virtue. Don’t bully the weak, and don’t be eager to show off your skills. Just be humble and protect yourself in a fight without hurting others.”
According to Lei, Tai Chi has fabulous martial movement forms but does not require great physical strength, and so is suitable for all ages learning about health and even performance art. However it can be a challenge to get youth involved.
“Young people find Tai Chi too slow and the movements too complicated and vague at the beginning,” he laments. “But after a long period of time, one will be able to fully understand and perform them,” he stresses.
Lei explains that each movement follows the ergonomic logic of the human body, which creates an advantage in a physical combat situation.
“It’s a system of natural combat, which is calm and relaxed. From this calmness and relaxation comes great speed.”
Evasions, throws, leverage and pushes are used rather than force to overcome an attacker.
“When you’re disadvantaged in a fight, we teach you how to turn defeat into victory. That usually piques the interest of teenagers.”
Observe people doing Tai Chi in local parks and outdoor spaces, and you quickly see that a sense of balance and grace is very important.
“As you move, you should feel that you are almost lifting yourself off your feet and your body weight should be shifted from one foot to the other in a very distinct movement, but not clumsy or stiff. It’s just like walking with an apple on the top of your head,” Lei says.
“Your torso should stay upright without any bobbing of the head and shoulders. This is achieved by maintaining a constant knee bend throughout the steps. The knees act like the shock absorbers on a car.”
This ensures not only stability of the body, but agility and fluidity during day to day activities like walking and climbing stairs. It also reduces the possibility of muscle cramps and general tiredness in the legs.
“Your movements should be performed in slow motion with every step being carefully balanced. That’s the secret,” he says.
Another aim of Tai Chi is to improve “the flow of Chi” – a physically intangible energy or life force in traditional Chinese belief. Tan Tien cleansing breath is a powerful, natural breathing exercise for both health preservation and self-healing, as well as for increasing your inner, vital energy. The breathing requires a long, slow exhalation.
“By intentionally prolonging the exhalation, you not only promote the removal of toxins from your body, but you also help turn on your parasympathetic nervous system, thus furthering deep inner relaxation and healing,” notes Lei.
“As you inhale, focus your attention on the lower Tan Tien and sense your breath energy filling your lower abdomen. Feel how your abdomen naturally expands.”
“You can put your hands on your belly to help attract your breath there. As you exhale, sense any tensions and toxins going out with the breath as your abdomen naturally contracts.”
According to Lei, most people breathe shallowly and hold their breath when they are tense, angry, or fearful. Paying attention to breathing can break these patterns, letting people inhale more fresh air, more smoothly and calmly.
Everyone who practices the correct form of Tai Chi for a certain period of time and to a certain level can achieve “unobstructed chi” – an energy that is able to circulate through the body freely, Lei points out.
“Over time, you’ll lower your respiratory rate without decreasing oxygen consumption and your breaths become longer and deeper, with a greater sense of relaxation,” Lei says.
With its gentle motions and philosophy, Tai Chi is generally safe, but pregnant women or people with joint problems, back pain, fractures or severe osteoporosis should consult their health care provider before trying it.
