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by R. V. Watson
Chairman Longfei Taijiquan Association of Great Britain
Chapter Five
Taijiquan for Health
Although recorded history indicates that Taijiquan was
created 300 years ago by Chen Wangting, certain of the principles employed
can be traced back several thousand years. Some of the internal principles
and basic requirements can he found in Daoyin and Tuna.
The Calisthenic System of Daoyin was an early form of
Qigong. It incorporates techniques of relaxed conscious attention to
movement (Daoyin), in harmony with respiratory development (Tuna), so the
practise of Daoyin is concerned with movement, exercise, breathing and
meditative attention (visualisation). All of this detail is also a part of
Taijiquan.
Matbews Chinese-English dictionary defines Dao as
"to lead or guide", and Yin as "to entice, draw out, induce
and conduct".
In an interpretation by the scholar Li Yi it was said by
Cbuang Tzu (c.369-286 BC) "Dao guides the breath to make it move
barmonious", 'and Yin "leads the body to make it soft".
Wang Bing (8tb century) in bis commentary to the inner
classic of the 'Yellow Emperor' defined Daoyin as a word meaning "to
move the muscles and bones and exercise the limbs andjoints".
A traditional Chinese saying remarks:' "To exercise
without aiming at Kung Fu (Developing Skill) will be a sheer waste of time
and effort, even it you do it for your whole lifetime."
Many of China's Taijiquan masters remain vigorous, vital
and healthy. They retain quick reflexes, both mental and physical, long into
old age. These benefits are sustained in some instance in quite primitive
conditions with regard to medicine, hygiene and dietary factors.
It is very difficult to ascertain the results of excess
and sustained stress, and to what extent this influences the common illness
and diseases affecting modern society. In primitive society, the flight and
fight syndrome had its rightful place. In a threatening situation, the
autonomous nervous response will evoke sweating, raising of the blood
pressure, dilation of the pupils, palpitations, a paleness caused by a rush
of blood to the musculature. These physiological and instinctive reactions
are natures way of exciting the sympathetic nervous system to prepare the
body for emergency. The result, is a sustained increase in adrenaline, while
the emergency persists. The findings of modern medicine suggests that the
exciting of the sympathetic nervous system and prolonged secretion of
adrenaline can he a causative factor in the aetiology of hypertension,
coronary heart disease, tachycardia and many other nervous disorders.
Muscular Skeletal System
It has been recognised by medical and scientific
establishments that the lack of physical exercise can lead to a thinning and
weakening of the bones (osteoporosis). People with a deficiency of calcium,
and those whose bodies cannot utilise their calcium, show susceptibility to
fractures and bone injuries. Until recently osteoporosis was seen as a
disorder most common in women. However, recent research has shown that men
are effected on a ratio of one in twelve. The menopausal syndrome is
associated with a change in oestrogen secretion. The exact cause is still
unknown but a lack of physical exercise appears to be a causative factor.
With osteoporosis, what is known is that the problem is permanent and bone
injuries can occur from minor and normal activity. Osteoporosis of the spine
can lead to loss of height, back curving (dowagers hump), and persistent
backache. Current medical advisers to the over forties is to take more
exercise of a kind that encourages leg loading and weighting.
Taijiquan and Daoyin-Qigong systems are eminently suited
to this purpose. The power and strength base emanates from the legs. The
constant slow motion shifting of weight is an especially effective form of
exercise, because it increases the muscle loading slowly, without stress and
gradually increases the strength of the bones. Correct upright posture is
essential to good posture. Chinese medical sources suggest that the spinal
vertebrae should be like a string of pearls. Good posture will decrease the
stress on the joints and allow the bones to situate naturally, allowing the
skeletal structure to work more efficiently and of course last longer. Poor
posture not only adversely affects the skeletal structure, it will have a
knock on effect to the internal organs. For example, a person with rounded
shoulders or hunched back will have a reduced lung capacity. The opening
posture of all Taijiquan Forms is ideally suited to counter bad postural
habits, raise the spirit, lift the head, relax the spine, sink the
shoulders, soften and loosen the joints. The upward stretching of the body
acts as a direct counter to the pull of gravity.
The gentle stretching, spiralling. rhythmic relaxing of
the muscles brings increased circulation to all the muscle groups, joints
and internal organs. With increased circulation comes greater efficiency in
the transport of oxygen and nutrients to the cells and tissue muscles and
bones. Muscles that have excessive tension due to mental or physical stress
over long periods can be easily damaged. in contrast the relaxed gentle
stretching which occurs when practising Taijiquan, may not only prevent such
injuries, they can even help repair damage.
A traditional Chinese fitness study indicated that only
25.8% of a group of elderly Taijiquan practitioners suffered from spinal
column deformities, compared with 47.2% of a control group. X-ray
examination of their spines also revealed senile osteoporosis in 36.6% of
the Taijiquan group, compared to 63.8% of the control group. The control
group were chosen to represent the general non exercising population of the
same age as the Taijiquan practitioners.
Appearing in the 'New Scientist' May 1995 and
quoting from 'The Journal of the American Medical Association'. A study
by the "National Institution on Ageing".
"This Institute was concerned that every year about
30% of people over 65 have a fall, and between 10% and 15% of the falls
result in injury. The Institute wanted to enquire whether exercise would
help old people to stay upright The Institute researchers carried out eight
separate studies with different forms of exercise, ranging from 'Taiji' to
'weight lifting' Taken as a whole, exercise reduced the likelihood of
failing by 10%. If the exercise involved balance, the Likelihood was reduced
to 17%. Taijiquan was considered the best exercise reducing falls by
35%."
This would not surprise those that practise Taijiquan,
with many postures requiring practitioners to stand on one leg for support
in kicking sequences, Golden Cock Stands on One Leg, Stork Flaps Wings, etc.
But it is in the unique insistence and practise of 'Sinking' and 'Rooting'
required for Taijiquan practise that gives its students a sense of balance
and lowered gravity. This facility, not easily seen or understood by
observation, is at the centre of Taijiquan training.
Cadio-Vascular System
Various studies have shown that regular exercise can
benefit and improve the hearts function. Taijiquan is an ideal form of
gentle well controlled mode of exercise and compares favourably with the
manner of swimming. Exercise of the cardiovascular system in Taijiquan
training is continuous and gentle and can be tailored to suit individual
requirements. It can be said to be suitable for everyone. It is recommended
by many physicians to patients with heart problems. Another reason the heart
benefits is through the abdominal breathing carried out as part of the
overall training. This creates alternate increase and decrease of pressure
inside the abdominal cavity. The gentle raising and lowering of the
diaphragm has the same effect on the thoracic cavity and in effect gives the
heart a gentle massage. Changes of pressure in the thoracic cavity will
improve the hearts capacity to expand and contract, thus improving
circulation and assisting air exchange in the lungs. Another factor to be
considered is Taijiquan's unique use of circular, spiralling, and twisting
movements. These movements are initiated from the ground, employing the
muscles, ligaments, tendons and joints of the legs. The spiral continues
through the trunk and manifests through the upper extremities, effectively
squeezing the blood and lymphatic fluid throughout the body. This process
can be similar to taking a face flannel and twisting it to wring it out, and
after the turning, the relaxation allows the blood to flow freely, enabling
the body to circulate a greater amount of blood, thus improving circulation
and allowing oxygen and nutrients to he more effectively transported to all
parts of the system. The great benefits of calming the nervous system and
relaxing the body, all play important parts in the overall and the
regenerative benefits to the cardiovascular system.
The Respiratory System
The abdominal breathing advocated in Taijiquan is
performed in co-ordination with the movements of the body. The method
advised is that the breathing should be long, slow, deep and relaxed. As we
have seen, this form of breathing employs the use of the diaphragmatic and
abdominal muscles. Employing the full capacity of the lungs brings great
benefits to lung ventilation and will surely bring improvement to the
metabolic exchange of oxygen and carbon dioxide. In addition, the greater
lung capacity will benefit the lungs elasticity and all the respiratory
muscles employed. The rib cage and rib cartilage will resist the hardening
process. Many hospitals employ physiotherapists to help patients with
pre-operative deep breathing exercises as an aid to recovery. Since it opens
up the full space of the lungs and promotes better oxygenation of the bodies
tissues. Post operative massage and lung exercise is important to help
recover from the effects of anaesthetics, particularly for smokers.
Respiratory routines and disciplines are a familiar part of many eastern
self cultivation systems. The science of breathing is integral to yoga, and
breathing mindfulness is a feature in Buddhist and Taoist practises. As a
note of caution, all reputable Taijiquan instructors will advise that
breathing should be natural and co-ordinated. Correct breathing should arise
naturally after long training. A competent instructor will encourage
naturalness and avoid forced breathing.
The Digestive System
The digestive system will benefit in many ways from the
practise of Taijiquan. Many digestive disorders are linked to stress. The
elimination of mental stress and relaxation are implicit in the practise of
Taijiquan. As we have seen, the full use of respiratory movement of the
diaphragm brings massage and stimulation to the gastro intestinal tract. The
twisting, turning and spiralling movements will enhance circulation to the
trunk and all the organs involved in the digestive process and stimulate
peristalsis. The waist, hips and abdomen are the featured mainspring of all
Taijiquan movements. These are combined with the breathing to provide
exercise to the digestive and elimination tract. This promotes the secretion
of natural juices from the stomach, liver, pancreas and intestines.
Taijiquan aids the digestion and enables the body to utilise a greater
amount of its calorific content.
Mental Health
In practising Taijiquan, the principle requirement is to
relax the mind, so that it can completely pay attention to direct and
co-ordinate the movements of all components of the body. This exercises the
central nervous system and assists relaxation. The connection between the
relaxation of the mind and the relaxation of the body is well established.
When Taijiquan is practised correctly the muscles are gently stretched and
fully relaxed. It would be impossible to do so with a tense state of mind.
There is a direct physiological connection. In order to execute the
movements properly one needs to have a clear mind, relaxed yet totally
concentrated, which makes it very difficult to think of any other matter
than Taijiquan. In order to fill all these requirements, it is necessary to
train mind and body to reach a state similar to that of meditation. This is
why Taijiquan is sometimes referred to as stillness In motion. Practising
Taijiquan is also a pleasurable experience, giving the practitioner a
feeling of case and comfort.
Other Systems - (general)
Taijiquan benefits all systems of the body. The other
systems of the body are geared to working more harmoniously and effectively
with regular exercise. When the cardiovascular and respiratory systems are
working well then the repair and maintenance of other systems also function
well. It is generally considered that practising Tgiquan will assist the
metabolism and the regenerative capacity of the body. if we compare the
benefit of mental relaxation derived from practising Taijiquan with lying
down to relax, the former is considerably more effective, because the
relaxation of the muscles enhances mental relaxation, as does abdominal
breathing, and the mental attentiveness required to perform the movements
correctly. Taijiquan is so well designed that one benefit will always
amplify another. To give another example, mental relaxation improves
muscular relaxation. Muscular relaxation helps abdominal breathing and
better posture. This in turn will improve mental relaxation. It is like a
ripple effect with the benefits compounding on each other to improve the
overall health of the body.
To summarise, Taijiquan is a gentle form of exercise that
will suit the entire physiological system of the body. It has the added
advantage that because it is gentle and relaxing, it causes minimal injury.
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