Tai Chi Choices

This gentle martial art benefits body, mind and spirit.

BY LINDA MELONE

The next time you feel stressed, try Grasping the Sparrow's Tail. In tai chi, this artfully named posture is one of the first in a series of over a hundred flowing, gentle, meditative stances proven to reduce stress and ease the body into better alignment.

Although it's classified as an ancient martial art, you won't see tai chi students sitting on the sidelines with broken bones, as in some other martial arts classes. Unlike "external" martial arts that involve kicking, punching and the snapping of the joints á la Bruce Lee, tai chi is an "internal" martial art, according to Devin Osborne, a Tustin-based tai chi instructor. A former tai kwon do and hapkido instructor, Osborne explains, "Where the external martial arts are based on size, torque and strength, tai chi uses sensitivity, subtlety, awareness and a connection with the earth and the mind."

Although all this may sound a bit airy-fairy, the physical benefits of tai chi go beyond its reputation as "moving meditation." Research supports tai chi's ability to reduce stress, depression and anxiety, as well as increase balance. In addition, when practiced regularly, tai chi enhances circulation, increases flexibility and reduces chronic pain. It requires no special equipment, knowledge or clothing, making it beneficial for children and baby boomers as well as seniors.

"My client base consists mostly of women over 40," Osborne, 28, says, "And often they're in some kind of chronic pain." Doctors often recommend tai chi to their patients with musculoskeletal conditions as it gradually builds muscle strength. "Clients often say they feel more vital and tell me things like, 'I can play with my grandchildren without getting tired now.'"

Five styles of tai chi

Osborne teaches Yang style, one of five traditional styles of tai chi. Other styles include Chen, Wu, Sun and Wu-Hao. Osborne says, “Yang is softer. Other styles use more stomping and hitting the ground hard." Here are (very) brief descriptions of the five styles:

• Yang (the most popular style): All movements are slow, soft and circular; fingers are relaxed and held loosely
• Chen: Incorporates explosive power moves with softer moves and may be more difficult to learn
• Wu: Involves a controlled, narrower stance and a more pronounced body lean
• Sun: The most modern form, Sun has a high upright posture with compact movements and lively footwork
• Wu-Hao: Uses simple, quick, short-range movements mostly involving the opening and closing of the arms

"There's no one right style, but there is one right principle," says Steven Goodman, licensed acupuncturist and tai chi instructor. "You must have the right body mechanics, otherwise it's just dancing. The principle of tai chi is perfect body alignment. When you are perfectly aligned, you open up the joints and blood vessels ­ nothing is compressed."

Improved concentration and focus

A former pro golfer, Goodman began taking Yang tai chi in 1991 to help improve his concentration and focus. He says, "Tai chi grounds the mind so you can work. By repeating the series of postures every day (there are a total of 108 moves), it becomes meditation." How does it differ from yoga? "You must practice tai chi every day to benefit from it. You can't just show up for a class. Each lesson builds on the previous one." The art of tai chi is expansive; the information presented in this article barely scratches the surface. For more information and to reap the greatest benefits of this gentle martial art, seek an experienced instructor to work with you. "Learning tai chi is a slow process, and many people don't stick with it, says Goodman. "But it's worth the time to learn to do it properly." He adds, "Our bodies are made to move. Otherwise, we die."

OC Metro