A tiny force can move mountains. So says T’ai Chi, an ancient Chinese martial art. Not surprisingly, in today’s fast-paced and stressful world, T’ai Chi is catching on as a form of exercise that also involves healing and meditation.

T’ai Chi, which literally means the “Supreme or Grand Ultimate Way of Life”, aims at enhancing the flow of ‘chi’ or life energy in the body. Unlike many other martial art forms, it involves a series of gentle physical movements and therefore can be practised by anyone ? regardless of age, sex or levels of fitness.

Practitioners hold that it is preferred over conventional forms of physical exercise such as running and gymming as T’ai Chi not only focuses on physical health but also on mental fitness. Initially, it was taught on a one-on-one basis but today gyms and fitness centres all over the country offer group classes comprising 15 to 20 people. The average cost of a month-long course conducted by a certified instructor is Rs 1,000.

Says instructor Sifu George Thomas, who heads T’ai Chi centres in Mumbai, Chennai, Bangalore and Hyderabad and has over 27 years of experience in martial arts as a student, teacher and referee: “Every month about 30-40 students join our courses. The full course comes for about Rs 6,000-12,000 and the duration is six to 12 months. Students who have completed the course may come back any time to practice with us for free.” Apart from full-fledged courses, weekend or week-long workshops are often organised by cultural centres such as the India Habitat Centre or the Oneness Centre in Delhi. Thanks to its growing popularity, T’ai Chi workshops are now being organised specifically for companies.

“T’ai Chi incorporates the principles of ancient martial arts, Chinese medicine and the Taoist philosophy,” says Sensei (teacher) Sandeep Desai. “The stress is on channelising one’s internal energy rather than using external force.”

A beginner’s workout starts with the standing-meditation posture that is basic to T’ai Chi and is used to dissolve tension and facilitate uninterrupted flow of energy through the body. This is followed by a set of “silk reeling” exercises that involves stretching, twisting and relaxing the body. This is beneficial as it helps increase flexibility and blood circulation. Then comes the most important aspect of T’ai Chi ? form training. These are a series of slow and rhythmic movements and postures, accompanied by deep breathing.

The focus is on spine movement and ensuring harmony of the mind, body and spirit. T’ai Chi experts stress that the slow circular, almost dance-like, movements help in building strength, endurance, balance and have a calming effect on the mind and the nerves. It also deepens a person’s understanding of his/her body mechanics.

T’ai Chi has got two sides to it, the hard side and the soft one. “The first,” says Sifu George Thomas, “is used for combat and warfare while the soft one is used for relaxation and de-stressing. It is a combination of exercise, breathing and meditation techniques. I feel that many diseases like asthma, hypertension and others are a result of an unhealthy lifestyle. T’ai Chi helps correct the imbalances in our body, thereby restoring it to its clean, natural state.” He adds that practising T’ai Chi has many benefits relating to the mind and body such as digestive benefits, correct posture and calming the mind. “It also ensures that all parts of the body are exercised equally.”

Unlike other more commonly followed exercise routines, where the health benefits are visible immediately, T’ai Chi shows more gradual results, though the effects are relatively faster if the regime is sustained and continuous. People who are of a calmer temperament, are less restless and follow a nutritious, healthy diet usually progress faster than others. “Most people who have practised T’ai Chi for a few years find it difficult to leave it as it hinders their sense of harmony and balance. Once they quit practising, they feel like a flat tyre,” says Desai.

L. Balasubramanian, president of NIIT, has a job which involves stress and requires him to sit at his desk for hours at a stretch. He says, “I have been practising T’ai Chi for six years now. The exercises have made my body more flexible and nimble, and also help me relax. My office is on the second floor. Earlier, by the time I stepped into office, I would start panting but now it’s no longer a problem. Also, my chronic throat infection is much better. The best part is that the exercises don’t tire me out, even if I do them before going to work. Instead, I feel fresh and active.”

So does T. Mridula. She has been training under Sensei Sandeep Desai for the last four months in Delhi. “I chose T’ai Chi over other forms of exercise as I was looking for something that would not only help me stay healthy and fit but would also help achieve mental calm and a feeling of being connected with my body, mind and soul,” she says.

Students of T’ai Chi say they find it easy to stick to it because it does not strain the body or cause any major muscle or joint pains. “I find it very stimulating and plan to continue with it till I learn all the techniques and martial arts sequences,” says Mridula. Till she can move mountains, that is.

it’s all in your ‘chi’

• Encourages ‘chi’ or energy to flow through the body and dissolves energy blockages.
• Strengthens and stimulates every muscle, joint, organ, gland and tissue of your body.
• De-stresses the mind and the body and helps heal chronic health problems.
• Increases stamina and endurance power and strengthens the body.
• Reduces blood pressure, increases bone density, strength and range of joint motions.
Said to be especially beneficial for arthritis patients.
• Strengthens the immune system.
• Improves the balance of aged people.

Dos and Don’ts

• T’ai Chi must always be practised under the supervision of a qualified instructor.
• It is safe for people of all ages and fitness levels. However, if you are older and sedentary, consult your doctor before starting T’ai Chi.
• Tell your instructor if you have any health problems that may curtail certain movements.
• T’ai Chi should not cause body aches. If it does, tell your instructor to modify your practice so that it is pain free.
• Don’t eat prior to your T’ai Chi session; you might experience cramps or nausea.
• Do warm-up, stretching and cooling-down exercises to minimise the risk of injury.