CEI: T'ai Chi Ch'aun

T’ai Chi Ch’uan is an internal form of martial art that can be practiced by people of all ages, at whatever level of physical ability they bring to their daily lives. The Ta’i Chi Yang style short form is a series of 37 postures performed sequentially without interruption, and can be done in 7 to 10 minutes. The movements of the form are relaxed, circular, gentle, fluid and slow in tempo. By following basic principles, you can learn to relax the body on a deep level, develop better balance, agility, spinal alignment, fine-scale motor control, awareness of movement from the center of the body and strong leg muscles.

T’ai Chi Ch’uan cultivates the body's qi, and promotes the smooth flow of qi. Circulating the qi moves various forms of stagnation in the body, inspiring longevity, freedom from disease, and stress reduction. There are many published research studies showing T’ai Chi practice enhances cardiovascular, circulatory, respiratory, immune and mental health.

T’ai Chi Ch’uan is much more than just exercise. The I Ching, Book of Changes says T’ai Chi gives birth to yin and yang. The concept of yin/yang , has a vast place in Chinese culture, medicine and philosophy. By practicing T’ai Chi Ch’uan, translated as the supreme ultimate, the physical duality of yin and yang in the body can be refined and harmonized.

It is said that with the perseverance of daily practice, one can attain the pliability of a child, the health of a lumberjack and the peace of mind of a sage.

Pamela has ongoing classes in San Francisco. To enroll for the next Beginning Class, please call her at (415) 279-8376. You may be able to join a class already in progress.

Musculoskeletal: improve reduced balance, strength and flexibility, accelerate rehabilitation, counteract symptoms of osteoporosis, rheumatism, arthritis, fracture trauma, bone infection injury;
Respiratory/Cardiovascular: improve poor respiratory function, reduce symptoms of asthma, arteriosclerosis, coronary artery disease, palpitation, angina, hypertension, high blood pressure, hasten recovery from heart attack or transplant;
Dermatologic: psoriasis, dermatitis;
Hormonal: diabetes, infertility;
And others such as: stress, ulcers, nausea, quit smoking, chronic fatigue syndrome, poor immunity, digestive disorders, and so on.

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For Stress Reduction

1. Moderate aerobic exercise, T’ai Chi, and social problem-solving ability in relation to psychological stress. Bond DS, Lyle RM, Tappe MK, et al. International Journal of Stress Management, October 2002, Vol. 9, No. 4.

2. Why Tai Chi is the perfect exercise. Gorman C. Time. 2002 Aug 5;160(6):68.

3. The effects of Tai Chi Chuan relaxation and exercise on stress responses and well-being: an overview of the research. Sandlund ES, Norlander T. . International Journal of Stress Management, 2000, Vol. 7, No. 2.

For Seniors

4. Taiji training improves knee extensor strength and force control in older adults. Christou EA, Yang Y, Resengren KS. Journal of Gerontology and Biol Sci Med Sci, August 2003, 58(8):763-6.

5. Effects of a behavioral intervention, tai chi chih, on varicella-zoster virus specific immunity and health functioning in older adults. Irwin MR, Pike JL, Cole JC, et al. Psychosomatic Medicine. 2003 Sep-Oct;65(5):824-30.

6. Effects of tai chi exercise on pain, balance, muscle strength, and perceived difficulties in physical functioning in older women with osteoarthritis: a randomized clinical trial. Song R, Lee EO, Lam P, et al. Journal of Rheumatology. 2003 Sep;30(9):2039-44.

7. Balance training to maintain mobility and prevent disability. Judge JO. American Journal of Preventive Medicine. 2003 Oct;25(3 Suppl 2):150-6.

8. Tai Chi Chuan training is associated with enhanced endothelium-dependent dilation in skin vasculature of healthy older men. Wang JS, Lan, Ching, et al. Journal of the American Geriatrics Society. June 2002; 50(6):1024-1030.

9. Effects of Tai Chi exercise on balance, functional mobility, and fear of falling among older women. Taggart HM. Applied Nursing Research, November 2002, 15(4): 235-42.

10. Interventions for preventing falls in elderly people. Gillespie LD, Gillespie WJ, Robertson MC, et al. Cochrane Database Syst Review. 2001;(3) CD000340.

11. An evaluation of the effects of Tai Chi exercise on physical function among older persons: a randomized contolled trial. Li F, Harmer P, McAuley E, et al. Annals of Behavioral Medicine. 2001 Spring;23(2):139-46.

12. Coordination exercise and postural stability in elderly people: Effect of Tai Chi Chuan. Wong AM, Lin YC, Chou SW, et al. Archives of Physical Medicine Rehabilitation. 2001 May;82(5):608-12.

13. Tai Chi, self-efficacy, and physical function in the elderly. Li F, Harmer P, McAuley E, et al. Prevention Science. 2001 Dec;2(4):229-39.

14. A review of mind/body therapies in the treatment of musculoskeletal disorders with implications for the elderly. Luskin FM, Newell KA, Griffith M, et al. Alternative Therapy in Health Medicine. 2000 Mar;6(2):46-56.

15. Balance and strength training in older adults: intervention gains and Tai Chi maintenance. Wolfson L, Whipple R, Derby C, et al. Journal of the American Geriatric Society. 1996 May;44(5):498-506.

For The Heart

16. Tai Chi as an adjunct to cardiac rehabilitation exercise training. Taylor-Piliae RE. Journal of Cardiopulmonary Rehabilitation. March-April 2003; 23(2): 97-99.

17. National Center for Complementary and Alternative Medicine perspectives for complementary and alternative medicine research in cardiovascular diseases. Wong SS, Nahin RL. Cardiology Review. 2003 Mar-Apr;11(2):94-8.

18. Healing the heart: integrating complementary therapies and healing practices into the care of cardiovascular patients. Kreitzer MJ, Snyder M. Prog Cardiovascular Nursing. 2002 Spring;17(2):73-80.

19. Tai chi: physiological characteristics and beneficial effects on health. Li, JX, Hong Y, Chan KM. British Journal of Sports Medicine. 2001 Jun;35(3):148-56.

20. The effect of Tai Chi on cardiorespiratory function in patients with coronary artery bypass surgery. Lan C, Chen SY, Lai JS, et al. Medical Science of Sports Exercise. 1999 May;31(5):634-8.

For Bones

21. Regular Tai Chi Chuan exercise may retard bone loss in postmenopausal women: A case-control study. Qin L, Au S, Choy W, et al. Archives of Physical Medicine Rehabilitation. 2002 Oct;83(10):1355-9.

22. Osteoporosis: current modes of prevention and treatment. Lane JM, Nydick M. American Academy of Orthopaedic Surgery. 1999 Jan;7(1):19-31.

For Rehabilitation

23. Effect of a sensorimotor training program on patients with subacromial pain syndrome. Jerosch J, Wustner P. (In German) Unfallchirurg. 2002 Jan;105(1):36-43.

24. From tibialis anterior to Tai Chi: biofeedback and beyond. Wolf SL. Applied Psychophysiological Biofeedback. 2001 Jun;26(2):155-74.

25. Tai Chi Chuan practice as a tool for rehabilitation of severe head trauma: 3 case reports. Shapira MY, Chelouche M, Yanai R, et al. Archives of Physical Medicine Rehabilitation. 2001 Sep;82(9):1283-5.

T’ai Chi. The “Supreme Ultimate “ Exercise for Health, Sport, and Self-Defense. By Cheng Man-Ch’ing and Robert W. Smith. Copyright in Japan, 1966 by John Weatherhill, Inc. Twenty-third printing, 1982.

Tai Chi Chuan. A Simplified Method of Calisthenics for Health and Self-Defence. By Cheng Man-ch’ing. Published by the Shih Chung Tai-chi Chuan Center. All rights reserved. First printing April, 1962.

The Essence of T’ai Chi Ch’uan. The Literary Tradition. Translated and edited by Benjamin Pang Jeng Lo, Universal T’ai Chi Ch’uan Association. Martin Inn, Robert Amacker, Susan Foe, Inner Research Institute School of T’ai Chi Ch’uan. North Atlantic Books, 1979.

Lao-Tzu “My words are very easy to understand.” Lectures on the Tao The Ching by Man-jan Cheng. Translated from the Chinese by Tam C. Gibbs. North Atlantic Books. 1981.

Chinese Boxing Masters and Methods. By Robert W. Smith. 1980. Kodansha International Ltd.

Video Suggestions

Universal Tai-Chi Chuan Assn.

Mr. Benjamin Pang-Jeng Lo
& Pamela