Happy World Tai Chi and Qigong Day 2024

As a practitioner, teacher, and researcher of both disciplines, World Tai Chi and Qigong Day holds a special significance for me. It’s a day dedicated to celebrating these ancient mind-body disciplines and the profound impact they have on our holistic well-being.

I am so grateful for what Qi Gong taught me that I developed MMQG, a holistic discipline that brings together Meditation, Mindfulness, and Qi Gong. This practice has proved to be so effective that I use it in both my personal and professional life and even in business environments.

The Flowing Art of Tai Chi

Tai Chi Chuan (太极拳) is a soft, circular martial art known for its graceful movements and deep meditative aspects. Its origins can be traced back centuries, with various schools developing their own unique styles.

Some of the Benefits of Tai Chi Chuan

• Improved Physical Health: Tai Chi promotes balance, coordination, and flexibility. Studies have shown it can benefit cardiovascular health, reduce pain, and even improve bone density.
• Enhanced Mental Well-being: The slow, focused movements combined with deep breathing have a calming effect on the mind, reducing stress, and anxiety, and even promoting better sleep.
• Increased Self-Awareness: Tai Chi cultivates body awareness and a sense of inner peace.
• Improved balance and coordination: Tai Chi’s slow, controlled movements help strengthen core muscles and improve proprioception, leading to better balance and a reduced risk of falls.
• Enhanced flexibility and range of motion: The gentle stretches and rotations in Tai Chi forms increase flexibility and range of motion, promoting better posture and overall physical function.
• Stress reduction and relaxation: The meditative focus and deep breathing techniques in Tai Chi promote relaxation and mindfulness, helping to reduce stress and anxiety.
• Improved cardiovascular health: While not a high-intensity workout, Tai Chi can improve cardiovascular health by increasing circulation and promoting overall well-being.

A Simple Tai Chi Practice to Try

1. Wu Chi Standing (无极站桩): Stand with feet shoulder-width apart, knees slightly bent, and spine erect. Relax your shoulders and hold your arms comfortably at your sides. Close your eyes or soften your gaze and focus on your breath, feeling your body rooted to the ground. Breathe deeply and slowly for a few minutes.
2. Wild Goose Qigong (大雁功): Imagine you are a graceful wild goose. From Wu Chi Standing, slowly shift your weight to one leg, raising the other slightly behind you with the knee bent. Extend your opposite arm forward and the other arm back, mimicking the wings of a goose. Breathe in as you raise your arms and out as you return to the centre. Repeat on the other side.
3. Raise Hands ( 捧手): Slowly raise your hands in front of your body, palms facing each other as if holding a ball. Imagine drawing energy upwards from the earth. Breathe in deeply as you raise your arms.
4. Part the Clouds ( 分雲): Gently separate your hands, maintaining a comfortable distance between them, as if parting clouds. Breathe out slowly as you perform this movement.
5. Embrace the Tree ( 抱樹): Bring your arms down in a circular motion, wrapping them around your imaginary tree trunk. Breathe in as you embrace the tree.
6. Repeat: Repeat steps 2-4 several times, flowing smoothly from one movement to the next.

The Art of Cultivating Qi: Qigong

Qigong (气功), translating to “energy cultivation,” is a holistic practice focused on cultivating and manipulating Qi (气), the vital energy believed to flow throughout the body. Through gentle movements, postures, and breathing exercises, Qigong practitioners aim to improve their health and well-being.

The Benefits of Qigong

• Increased Qi Flow: Qigong practices are designed to remove blockages and enhance the flow of Qi, thus having a positive impact on overall health.
• Improved Immune Function: Studies suggest Qigong may strengthen the immune system and promote faster healing.
• Enhanced Vitality: Regular practice can lead to increased energy levels and a sense of well-being.
• Increased energy levels: Qi Gong exercises are believed to improve the flow of Qi throughout the body, leading to increased energy and vitality.
• Boosted immune system: Studies suggest that Qi Gong may help strengthen the immune system and promote overall well-being.
• Improved emotional balance: The mindful focus and breathing techniques in Qi Gong can help promote emotional regulation and reduce stress.
• Enhanced spiritual well-being: Many practitioners find Qi Gong to be a deeply spiritual practice that fosters a sense of connection with oneself and the universe.

The Eight Pieces of Brocade (八段锦): A Qigong Sequence

The Eight Pieces of Brocade or Eight Brocades (Ba Duan Jin / 八段锦) is a popular Qigong sequence known for its simplicity and effectiveness. Here’s a simplified breakdown of three movements from the original sequence of eight:

1. Holding the Heaven Single-Handed (头顶单举): Stand with feet shoulder-width apart and arms at your sides. Raise one arm slowly overhead, palm facing up, as if reaching for the sky. Feel a gentle stretch along your side. Hold for a few breaths, then repeat on the other side.
2. Separating Heaven and Earth (两手托天): Raise both arms overhead, palms facing upwards. Imagine separating the heavens and earth with your hands. Breathe deeply and hold for a few breaths.
3. Single Extension and Reverse (单杆背): Stand with feet shoulder-width apart. Extend one arm forward and the other arm back, palms facing outwards. Twist your torso slightly, looking toward the extended arm. Hold for a few breaths, then repeat on the other side.

Experience Your Qi

Qi can be a challenging concept to grasp for those unfamiliar with Traditional Chinese Medicine. Some practitioners describe it as a subtle energy that flows through the body. Others might feel it as a sense of warmth or tingling. It’s important not to get discouraged if you don’t feel anything immediately.

One way to experience it is by focusing on your breath. Find a comfortable seated position and close your eyes. Breathe deeply and slowly, paying attention to the sensation of your breath entering and leaving your body. Imagine a gentle warmth spreading throughout your body with each inhale and exhale. This is one of the simplest ways to begin connecting with your Qi.

Here are some other tips:

• Practice regularly: Like any skill, developing an awareness of Qi takes time and consistent practice.
• Relax and be present: Let go of expectations and simply be present in the moment, here and now. Focus on the internal sensations in your body.
• Study: Studying Qi Gong, TCM, and Qi cultivation will provide guidance and improve your practice.

Celebrate World Tai Chi and Qigong Day!

World Tai Chi and Qigong Day is a wonderful opportunity to explore these ancient practices. Whether you’re a seasoned practitioner or a curious beginner, there are countless ways to participate. Here are some ideas:

• Join a local Tai Chi or Qigong class or workshop. Many parks and community centres offer free or low-cost introductory sessions.
• Find online resources and instructional videos. There are many excellent websites and channels dedicated to teaching Tai Chi and Qigong.
• Practice with friends and family. Gather a group and learn together in a supportive environment.

The most important thing is to start. Take a few minutes each day to move your body, focus your breath, and cultivate your inner peace. By incorporating Tai Chi and Qigong into your life, you can experience a multitude of benefits for your physical, mental, and emotional well-being. So, on World Tai Chi and Qigong Day, and every day after, embrace the flow, cultivate your Qi, and celebrate the power of movement and meditation!