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Seated Tai Chi

LEI 3723L MODULE 10


MINDFULNESS & STRESS MANAGEMENT FACILITATION
TECHNIQUES
Tai Chi
Tai Chi is a traditional Chinese dancelike conditioning
exercise developed for martial-arts purposes more than
300 years ago
Tai Chi has been used in China as a traditional health-
enhancing exercise to improve fitness, health, and
longevity.
Become one of the most popular forms of exercise in the
world, and is especially appealing to geriatrics
populations.

(Fuzhon, Fisher, Harmer, & Shirai,


2003)
Tai Chi
Tai Chi is a series of individual movements (forms) linked
together to flow smoothly from one form to another.
Involve characteristics such as :
-Body and trunk rotation
-Flexion/extension of hips and knees
-Weight shifting
-Postural alignment
-Coordinated arm movements
-Postural control
Also involves training of the mind: moving meditation
(Fuzhon, Fisher, Harmer, & Shirai,
2003)
10 Essentials of Tai Chi Practice
1) Straightening the head
2) Containing the chest and raising the back
3) Relaxing the waist
4) Distinguishing insubstantial and substantial
5) Sinking the shoulders and elbows
6) Using consciousness, not strength
7) Upper and lower following one another
8) Uniting internal and external
9) Continuity
10)Tranquility in movement (Fuzhon, Fisher, Harmer, & Shirai,
2003)
Tai Chi
Tai Chi is intended to cultivate qi which is an internal
force or vital energy
Multiple different styles of Tai Chi Most popular: YANG
- Yang Tai Chi has been used in the majority of medical and
behavioral research done on Tai Chi

(Fuzhon, Fisher, Harmer, & Shirai,


2003)
Yang Tai Chi
Multiple versions of Yang (Covering 24, 48, 88 and 108 forms)

BENEFITS:
Increased posture/balance
Increased gait stability
Reduction in falls and fear of falling
Improved cardiovascular functioning
Increased strength of knee extensors
Increase physical functioning
Reduction in stress/tension
Enhanced movement confidence
Increased self-esteem and overall well-being (Fuzhon, Fisher, Harmer, & Shirai,
2003)
Challenges to learning Tai Chi
Learning its sequence is a cognitive challenge
Requires high levels of coordination between upper and
lower extremities
Not every Tai Chi posture is physically appropriate for
everyone

These challenges led Fuzhon et al. (2003) to create a


simple eight-form Tai Chi program for seniors

(Fuzhon, Fisher, Harmer, & Shirai,


2003)
8-Form Tai Chi Sequence
1) Commencing form
2) Repulse Monkey (Curving back arms)
3) Grasp Peacocks Tail (Stepping sideways and moving
arms)
4) Wave Hands Like Clouds (Moving Hands)
5) Fair Lady Works at Shuttles (Diagonal Strides)
6) Golden Cock Stands on One Leg (Standing on One
Leg)
7) Brush Knees and Twist Steps (Stepping and Pushing)
8) Closing Form (Fuzhon, Fisher, Harmer, & Shirai,
2003)
8-Form Tai Chi Sequence
http://healthyaging.ori.org/easytaichi/eztaichi.html

(Fuzhon, Fisher, Harmer, & Shirai,


2003)