Tai Chi, A Treasure Of Chinese Martial Arts: Contains Rich Knowledge To Help You Adjust Your Body And Mind! What Are The Basic Actions?

Tai Chi is a precious legacy in Chinese martial arts, which contains rich knowledge of philosophy, medical skills and sports training. It is not just a way to exercise the body, but also a way to cultivate character. With the help of slow and coherent moves, practitioners can seek stability in movement and stillness and improve a comprehensive standard of living. Many people experience the wonderful feeling of unity of body and mind during practice, so it has become a good helper for modern people to adjust their body and mind in high-pressure environments.

What are the basic movements of Tai Chi?

The basic moves of Tai Chi include the starting position, the wild horse's mane splitting, and the white crane's wings. These moves look easy on the surface, but actually contain complex mechanical laws. The starting position requires the practitioner to stay still and then slowly guide the qi in the whole body; the wild horse's mane splitting uses the opening and closing of the arms to enhance the coordination ability of the shoulders and back. All moves must be synchronized with breathing to allow the breath to flow smoothly in the body.

Beginners should start practicing with simple movements and slowly become familiar with the route and force of the movements. For example, the focus of the movement of the white crane wings is to raise and lower the arms, which can stretch the muscles around the spine and ribs well. It is best to practice more under the guidance of an experienced teacher to avoid hurting the joints due to wrong posture. Spending 15 minutes of basic exercises every day can make you fully prepare for learning complete routines in the future.

How to improve sleep quality through Tai Chi

The soothing movements of Tai Chi help balance the autonomic nerves and are beneficial for improving sleep disorders. When practicing, experiencing the coherence of movements and breathing with your heart can relieve the anxiety before going to bed. For example, the back and forth of cloud hand movements can relax the brain, just like meditating. Practicing for twenty minutes at night can make people fall asleep faster.

Experienced people say that practicing Tai Chi can make people sleep deeper and longer. When practicing, the center of gravity of the body keeps changing, which speeds up blood flow and helps the body secrete hormones that make people sleep peacefully. It is best to find a quiet place to practice slowly two hours before going to bed, and don’t do it too hard. If you are accompanied by the movements of pressing the soles of your feet, such as holding your knees, you will sleep more peacefully.

The relief effect of Tai Chi on chronic pain

When your shoulders and neck feel uncomfortable, the twisting moves of Tai Chi help relieve stiff tendons and ligaments. For example, in the inverted humeral movement, rely on the strength of the waist and abdomen to guide the rotation of the arm to slowly expand the flexibility of the joints. When doing exercises, pay attention to keeping your muscles in a relaxed state and stretch with the weight of your body instead of exerting brute force. According to medical surveys, doing such exercises three times a week can reduce the pain by 40%.

When the waist and back are not well-behaved, the alternating steps of the routine help disperse the stress of the intervertebral disc. The single-leg standing posture can encourage the core muscles to continuously exert force, thereby enhancing the stability of the lumbar spine. In the early stages of symptoms, you can try sitting and practicing Tai Chi tai chi amin wu , focusing on the circle of the arm. After persisting for about three months, many people found that daily activities such as walking and working have become much easier.

The relationship between Tai Chi and mental health

Tai Chi focuses on the spirit leading the body and can break the continuous and continuous negative thoughts. When practicing, focusing on the current movements is similar to mindfulness therapy. For example, when doing the pipa waving, you must adjust your breathing and gaze so that your brain will not think about the troublesome things for the time being.

Group activities can give people emotional connections and relieve a person's sense of alienation. When everyone practices fixed movements together, it will promote the reaction of a nerve cell in the brain, so that people can better understand the feelings of others. Many people who participate in Tai Chi say that Tai Chi Courses Online often take such classes, their mood fluctuations become smaller when they encounter unexpected situations.

Things to note when practicing Tai Chi by the elderly

The elderly group should focus on stability and select basic action combinations. People with reduced joint function can try cloud hand movements in high positions. Wear clothes with anti-slip materials to prevent slipping when turning. When you first start practicing, it is best to lean against the wall or use a walker.

Patients with osteoporosis should not bend down with a larger scale, such as using their toes to the ground instead. Drink 200 ml of warm water before and after exercise to prevent blood pressure from being reduced due to changes in position. It is best to practice with your companions so that you can monitor each other's actions correctly. You should always find rehabilitation guidance personnel to adjust your exercise plan.

Have you ever thought about practicing Tai Chi with other activities? Let’s talk about your special practices in the comments. If this article allows you to learn something from Tai Chi Online , please click a like to help and forward it to friends who can read it.