Tai Chi

Qigong

• Younger practice, circa 400 years old

• Older practice, circa 3-5000 years old

• A martial form of Qigong

• The mother of Tai Chi

• Performed standing up, stepping, and moving around in multiple directions

• Performed standing up, stepping, moving around, seated, lying down, and floor work

• Harder to learn - steep learning curve

• Easier to learn *initially - milder learning curve

• Takes a long time to learn - hard to dip in and out of

• Takes less time to learn - can dip in and out of

• Can be demanding on cognitive memory

• Less demanding on cognitive memory

• Form = choreographed sequence of right handed movements

• Routine: Repetitive movements on both sides of the body

• Drills = repetitive movements on both sides of the body

• Drills: n/a

• Lesser range of motion - maintaining a neutral posture throughout

• Greater range of motion - returning to a neutral posture between movements

• Focus on martial art

• Focus on health and wellbeing

• Needs space to practice

• Do not need a large space to practice

• Can progress from the empty hand form to weapons e.g. sword, sabre, spear, staff, fans

• No weapons used, some routines use staffs and other props.

• Partner work e.g. push hands

• No partner work

Tai Chi Qigong - Cross Over

• The core principles are the same - practised in both stillness and movement
• Moving slowly, breathing deeply, body awareness, and a well aligned structure
• Both life long practices
• Suitable for any age
• Supporting general health and wellbeing
• Advocating preventative health
• Can practice to your own health baseline , fitness level, or physical ability
• Can be simplified and adapted for seated practice - focusing on the waist and arm movements - removing the steps and changes in direction
• Low impact movements
• Improves posture
• Strengthens, stabilises, nourishes the joints
• Improves soft tissue health
• Strengthens the muscles without impact
• Can be demanding on the body to perform
• Improves mobility, range of motion, range of extension, pliability and flexibility
• Improves breathing / lung capacity and ability
• Helps develop coordination, balance and stability
• Great for fall prevention
• Improves body awareness and proprioception
• Can be used as injury recovery exercises
• Effective exercises for supporting chronic illness, chronic pain and chronic fatigue
• Supports mental health, reducing symptoms of stress, anxiety & depression
• Calms the mind, becoming more centred, grounded and at ease
• State shifting: activating the relaxation response
• Supports organ and body systems to function better e.g. immune, hormone, digestive, circulation