In order to achieve maximum stability in your tai chi:
2. Practice Needless to say - all the potential benefits of tai chi do not come by magic. But it is important to let go of the notion that there has to be a lot of hard work. The key is to begin with 'baby steps'. Just 4-5 minutes a day. Enjoy your tai chi just a few minutes everyday, for one month, and it becomes habit. After just 30 days - you will WANT to do it daily. After 30 days - you will remember, because tai chi has become an important part of your life. Make a commitment to yourself - 5 minutes a day for a month - and begin reaping the rewards almost immediately.
3. Expandability - "The Infinite Nine™" - designed for your lifestyle Remember - the series of moves you have learned take only 4 or 5 minutes. But there will be times when your schedule allows for more tai chi. Perhaps on a Sunday morning, or on a beach in Maui while on vacation. How do you make the moves fit your schedule? No problem.
Five minutes of quality tai chi becomes 15 minutes, or twenty five. The choice is yours. Stay soft in your movement. Not without structure, but without undo tension. Feel your shoulders hanging at all times, even when your arms are raised in a position. Keep your joints unlocked at all times throughout the routine. 5. Breathing - not a bad idea... For years, I was taught (and therefore I taught) that the breathing would just come naturally with the tai chi moves. And for a very few people (not me) - it did happen. But most of us are simply too busy, too stressed, too impatient and totally unable to spend the years necessary to simply 'let it happen'. So - we must make it happen. Not in years, not in months - but almost immediately. I now firmly believe that we can train ourselves to breath in a natural way, and that - as a result of breathing well in tai chi - we begin to breath more deeply and fully in everyday life. So - in the "Tai Chi for Busy People™" video, and on the audio - I actually direct the breathing pattern. "Inhale, exhale, deep breath in, let all the air out". Within a short period of time, it becomes much more natural - and you feel benefits faster - and that's what is all about. I believe now that teaching breathing to the average busy person is vitally important. When you become mindful of breathing in tai chi, that newly acquired awareness moves effortlessly into the rest of your life. The potential benefits are immense!
I once had a student who studied with me for a semester, then spent several months at a forestry fire watch tower. As a result of a wet summer, she did her tai chi regularly and often. She returned in the fall, and told me how much she enjoyed her tai chi. Only problem - she developed a severe headache after each session. Ouch. A quick look revealed that she practiced all the movements intensely. As her concentration increased, her shoulders rose. She had developed an 'Ed Sullivan' style, with her shoulders almost inside her ears! Fact is - most beginning students will raise their shoulders during the learning period - it is an awful habit we acquire at a young age.
Hint - always keep your shoulders level during the movements. There can be a tendency to rise one side or the other with arm movements. Any practice of value takes time to learn. Keep at it - slow and steady - and the moves will one day become part of you. You will be able to do them without thought. Too many students fall into self criticism, with the 'little internal voice' telling them how poorly they are doing.
And remember a martial art saying that Nike made famous - 8. Flow and continuous movement How many moves are in the form? This is a common question, and refers to the number of named moves found in the series (24, 36, 108 etc.), and it gives an idea of how long the form will take to learn and to practice. The Infinite Nine™ form that I teach in Tai Chi for Busy People™ is nine relatively easy moves that can be repeated forever - filling whatever time you have available. But - how many moves are really in any tai chi form? Not 9, or 24 or 36.
Key: always insure that you complete each move before moving to the next move. Students often try to achieve the continuous sense of flow by blending one movement into the next, completing neither move.
Key: enjoy the oneness of the entire series of movements, and the fascination of the wonderful interactions of the tiniest of moves. Both methods will enhance the wisdom of knowing yourself. In the Tai Chi for Busy People™ video, I demonstrated the fact that our bodies are mostly space and that the illusion of solidity results from our particles spinning and vibrating at unimaginable speeds. Music is also vibration, and has the ability to affect us at many levels. At a molecular level, musical sound vibration can interact with our own vibrations in ways we may never understand. Music can be healing. Music can affect our moods and can stimulate or soothe us. In some cultures, music with over 180 beats per minute can create a frenzy of activity (trance dancing has been practiced by over half of all indigenous people for eons). Often native aboriginal music vibrates to the core of our being. I have played the Australian didgeridoo for a couple of years, and have used the unbelievable vibrations created by this ancient, simple instrument to tap into my own energy in new and exciting ways. More modern music works as well - a well played violin can bring people to tears in seconds. Mozart brings an audience to life - creating exhilaration out of nothing. Play with music while you are practicing your tai chi. Find sounds that create moods that work for you, and use them accordingly. Notice the dichotomy created using strong, powerful fast tempo music as you are flowing in your tai chi. Then try slow soothing music. The results will be dramatically different. Then be totally quiet, no sounds - and be aware of the rhythm and sounds of your own bodies. Notice the movement and vitality within your stillness. The Tai Chi for Busy People™ step by step video features the relaxing music of Dean Evenson and the flowing piano creations of Bill Konsorado. This music is also included in your 'follow along' audio tape, included in the package. Remember - music can make your five minutes of Tai Chi for Busy People™ even more effective. If you need some sources - I have added all sorts of musical links. Go to Links Beginners practicing tai chi usually have most of their body parts moving at different speeds. The arms are usually graceful and controlled, but the torso is lifeless, and the legs move too quickly. The goal is to keep the speed of all movements consistent. In the video, I demonstrated the waist movement, so lets look at the legs, for now. Why do the legs move too quickly? Two basic reasons. First - they are out of sight, and therefore move unconsciously. Second - they 'step in" to compensate for poor balance. Key: As you move into a posture, sink onto the supporting (substantial) leg and take a deep breath to improve balance. Then slowly move the insubstantial leg into position, and establish your solid base BEFORE moving into the posture (so you don't fall into the posture). The result is increased leg strength, improved balance, and a dramatically increased sense of grace and flow, especially when combined with Hint #8 - Flow and Continuous Movement. I recently received a question about ways to improve balance while standing on one leg (as in the tai chi move "Golden Cock Stands on One Leg"). It seems that most people have poor balance. In fact, we are a nation of falling people. Sadly, falling related injuries take a huge personal and financial toll. Beginners in my tai chi classes who stand on one leg look like a forest of trees in a strong wind, initially swaying all over the place. Yet, with practice and technique, in a matter of weeks balance improves. The key? Learn how to improve balance, then practice. Anytime you need to stand on one leg, or need to have better balance when standing on both legs, here's what to do. Relax onto the supporting leg(s). Bend your supporting knee(s) a little more, then feel all the weight sink onto the foot, drop the shoulders and relax the abdomen (thereby lowering your center of gravity). Then take a breath as deep as it will go into your lungs, so it actually feels like you are breathing into your abdomen. And keep breathing this way. Soon you feel rooted, solid and connected with the ground Most people walk without thought. If you watch carefully, you will notice that most of us walk using the "Controlled Fall" method. We lead with our upper bodies, which is in reality the beginning of a fall. This method uses the leaning upper body to create momentum, and we simply hope our legs will keep up. Works almost all the time, BUT if anything hinders or slows the legs - a fall ensues. The faster we want to go, the farther forward we need to lean, creating a situation where the legs MUST keep up. Is there a safer, more effective way to walk? Absolutely. I demonstrate a more upright style of tai chi walking on the Tai Chi for Busy People video. Once you give it a try, you will never walk the same way again! Check out the video page. Here is an overview. The key is to remain more upright, to let your feet move forward first and find secure footing. Try this right now. Imagine crossing a river, stepping from stone to stone. Slowly, step by step. Let your foot go first, to test the stability of the stone, and then transfer your weight. Move gracefully from stone to stone, feet moving first. While this style of walking may seem a bit odd, and not appropriate for walking in the mall, you can speed it up and nobody will notice anything more than your grace and balance. Use the same method when walking on a slippery surface. Key: Remain upright and let your feet move first, pulling you along. Breath deeply and relax, particularly your upper body. Within minutes, you are more stable.
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For more Tai Chi information, please contact Dr. Keith Jeffery at
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