Embarking on the journey of Tai Chi can be a transformative experience, enhancing both physical and mental well-being. At LEARNS.EDU.VN, we understand the importance of accessing quality education and resources. Whether you are looking for gentle exercises, mindful movement or moving meditation, mastering Tai Chi fundamentals opens doors to a world of benefits. Delve into the art of Tai Chi, understand its applications for health cultivation, and discover accessible learning methods, ensuring you gain a deeper understanding of this ancient practice.
Table of Contents
- Understanding the Essence of Tai Chi
- 1.1. What is Tai Chi?
- 1.2. The Core Principles of Tai Chi
- 1.3. The Benefits of Learning Tai Chi
- Different Styles of Tai Chi
- 2.1. Chen Style
- 2.2. Yang Style
- 2.3. Wu Style
- 2.4. Sun Style
- 2.5. Other Styles
- Finding the Right Learning Environment
- 3.1. In-Person Instruction
- 3.2. Online Courses
- 3.3. Workshops and Retreats
- Preparing for Your Tai Chi Journey
- 4.1. What to Wear and Bring
- 4.2. Setting Realistic Goals
- 4.3. Understanding Basic Terminology
- Essential Techniques for Beginners
- 5.1. Stance and Posture
- 5.2. Weight Shifting
- 5.3. Silk Reeling
- 5.4. Coordination and Flow
- Learning Tai Chi Forms
- 6.1. Short Forms vs. Long Forms
- 6.2. Breaking Down the Movements
- 6.3. Practicing with Intention
- Integrating Tai Chi into Daily Life
- 7.1. Morning Routine
- 7.2. Stress Relief
- 7.3. Active Meditation
- Common Mistakes to Avoid
- 8.1. Rushing the Process
- 8.2. Neglecting Alignment
- 8.3. Ignoring Body Awareness
- Advanced Tai Chi Practices
- 9.1. Push Hands
- 9.2. Tai Chi Weapons
- 9.3. Meditation and Qigong
- Resources for Further Learning
- 10.1. Books and Articles
- 10.2. Online Communities
- 10.3. Expert Instructors and Masters
- The Future of Tai Chi
- 11.1. Integrating Technology
- 11.2. Global Accessibility
- 11.3. Scientific Research
- Frequently Asked Questions (FAQs) about Learning Tai Chi
1. Understanding the Essence of Tai Chi
1.1. What is Tai Chi?
Tai Chi Chuan, often shortened to Tai Chi, is more than just a series of graceful movements; it is a holistic practice rooted in ancient Chinese philosophy. Originating as a martial art, Tai Chi has evolved into a sophisticated exercise that integrates physical postures, breathing techniques, and mental focus. It’s a form of moving meditation that promotes health, relaxation, and overall well-being. Unlike high-impact workouts, Tai Chi emphasizes gentle, flowing motions that are accessible to people of all ages and fitness levels. The slow, deliberate movements improve balance, flexibility, and strength, while the focus on mindfulness cultivates a sense of calm and inner peace. Tai Chi offers a unique approach to exercise, blending physical activity with mental and spiritual growth, making it a practice that nourishes the entire being.
1.2. The Core Principles of Tai Chi
Tai Chi operates on several fundamental principles that guide its practice and effectiveness. Understanding these principles enhances your ability to learn and benefit from Tai Chi.
- Mindfulness: Each movement is performed with complete awareness, focusing on the present moment and cultivating a deep connection between mind and body.
- Relaxation: Tai Chi emphasizes releasing tension in the body and mind. This promotes better energy flow and reduces stress.
- Naturalness: Movements should be fluid and natural, avoiding stiffness or forced effort. This allows the body to move efficiently and without strain.
- Alignment: Proper posture and body alignment are crucial for maximizing energy flow and preventing injury. A qualified instructor can provide guidance on achieving correct alignment.
- Breathing: Deep, diaphragmatic breathing is integrated into the movements to enhance relaxation, improve circulation, and increase energy levels.
- Coordination: Tai Chi involves coordinating movements with the breath and mental focus, creating a harmonious flow that enhances both physical and mental balance.
- Continuity: Each movement flows seamlessly into the next, creating a continuous sequence that promotes a sense of rhythm and balance.
These principles work together to create a practice that not only improves physical health but also cultivates mental clarity and emotional stability.
1.3. The Benefits of Learning Tai Chi
Learning Tai Chi offers a wide range of benefits that extend beyond physical fitness. Regular practice can significantly improve your overall health and quality of life. Studies have shown that Tai Chi can:
- Reduce Stress and Anxiety: The mindful movements and deep breathing techniques help calm the nervous system, reducing stress hormones and promoting relaxation (Wang et al., 2010).
- Improve Balance and Coordination: Tai Chi strengthens the muscles needed for balance and enhances proprioception, reducing the risk of falls, especially in older adults (Li et al., 2014).
- Increase Flexibility and Strength: The gentle, flowing movements improve joint mobility and muscle strength without putting undue stress on the body (Wayne et al., 2014).
- Enhance Cardiovascular Health: Tai Chi can lower blood pressure, improve circulation, and reduce the risk of heart disease (Yeh et al., 2009).
- Alleviate Chronic Pain: Studies have found that Tai Chi can help manage pain associated with conditions like arthritis, fibromyalgia, and lower back pain (Lauche et al., 2013).
- Boost Immune Function: Regular Tai Chi practice can enhance the immune system, making you more resistant to illness (Liang et al., 2007).
- Improve Mental Clarity and Focus: The meditative aspect of Tai Chi can improve concentration, memory, and overall cognitive function (Mortimer et al., 2012).
By learning Tai Chi, you are investing in a practice that offers profound benefits for your physical, mental, and emotional well-being.
2. Different Styles of Tai Chi
Tai Chi is not a monolithic practice; it encompasses several distinct styles, each with its own unique characteristics and emphasis. Understanding the different styles can help you choose the one that best suits your personal preferences and goals.
2.1. Chen Style
Chen Style is the oldest and considered the original form of Tai Chi. It is characterized by its dynamic movements, which include fast and slow tempos, bursts of power (fajin), and low stances. Chen Style emphasizes spiral movements and is known for its martial applications. It is physically demanding and suitable for those seeking a more vigorous and challenging practice.
2.2. Yang Style
Yang Style is the most popular style of Tai Chi worldwide. It features smooth, flowing movements performed at a moderate pace, making it accessible to people of all ages and fitness levels. Yang Style is known for its long forms, which consist of a series of interconnected movements performed in a continuous sequence. It is an excellent choice for beginners and those seeking a gentle and meditative practice.
2.3. Wu Style
Wu Style is characterized by its small, compact movements and emphasis on yielding and neutralizing force. It features a forward-leaning posture and focuses on developing sensitivity and responsiveness. Wu Style is suitable for those seeking a more subtle and refined practice that emphasizes internal energy development.
2.4. Sun Style
Sun Style is a relatively modern style of Tai Chi that combines elements of Yang, Wu, and other martial arts. It is known for its flowing movements, high stances, and emphasis on qigong principles. Sun Style is particularly beneficial for improving balance and coordination and is often recommended for people with arthritis or other mobility issues.
2.5. Other Styles
In addition to the four major styles, there are numerous other variations and sub-styles of Tai Chi, each with its own unique characteristics and focus. Some of these include:
- Zhao Bao Style: A lesser-known style that emphasizes spiral movements and internal energy development.
- He Style: A relatively rare style that combines elements of Chen and Yang styles.
- 24-Form Tai Chi (Beijing Form): A simplified version of Yang Style that is widely taught as an introductory form.
Exploring the different styles of Tai Chi can deepen your understanding of the art and help you find the style that resonates with you the most.
3. Finding the Right Learning Environment
Choosing the right learning environment is crucial for your success in learning Tai Chi. There are several options available, each with its own advantages and disadvantages.
3.1. In-Person Instruction
Learning Tai Chi from a qualified instructor in a classroom setting offers numerous benefits.
- Personalized Feedback: An instructor can provide immediate feedback on your posture, alignment, and movements, helping you correct mistakes and avoid developing bad habits.
- Hands-On Corrections: A good teacher can physically guide you into the correct positions, allowing you to feel the proper alignment and energy flow.
- Social Interaction: Learning in a group setting provides opportunities to interact with other students, share experiences, and build a supportive community.
- Structured Curriculum: In-person classes typically follow a structured curriculum, ensuring that you learn the fundamentals in a logical and progressive manner.
- Authentic Teaching: A qualified instructor can transmit the traditional principles and philosophy of Tai Chi, providing a deeper understanding of the art.
To find a qualified instructor, look for someone with extensive training and experience in Tai Chi, preferably certified by a reputable organization.
3.2. Online Courses
Online Tai Chi courses offer a convenient and flexible way to learn at your own pace.
- Accessibility: Online courses can be accessed from anywhere in the world, making them ideal for those who do not have access to in-person instruction.
- Flexibility: You can learn at your own pace and on your own schedule, fitting Tai Chi into your busy life.
- Variety: There are numerous online courses available, covering different styles and levels of Tai Chi.
- Cost-Effective: Online courses are often more affordable than in-person classes.
- Repeatable Lessons: You can rewatch lessons as many times as needed to master the techniques.
When choosing an online course, look for one taught by a qualified instructor with clear and detailed instructions. It’s also helpful if the course offers opportunities for interaction and feedback, such as live Q&A sessions or video analysis.
3.3. Workshops and Retreats
Tai Chi workshops and retreats offer an immersive learning experience that can accelerate your progress and deepen your understanding of the art.
- Intensive Training: Workshops and retreats provide focused instruction over a short period, allowing you to make significant progress in a short amount of time.
- Expert Guidance: These events are often led by experienced instructors and masters who can share their insights and expertise.
- Community Building: Workshops and retreats offer opportunities to connect with like-minded individuals, share experiences, and build lasting friendships.
- Holistic Approach: Many workshops and retreats incorporate other practices such as meditation, qigong, and healthy eating, providing a holistic approach to well-being.
- Scenic Locations: Retreats are often held in beautiful and tranquil locations, providing a relaxing and rejuvenating environment for learning.
Consider attending a workshop or retreat to deepen your practice and connect with the Tai Chi community.
4. Preparing for Your Tai Chi Journey
Before you begin learning Tai Chi, it’s helpful to prepare yourself physically and mentally.
4.1. What to Wear and Bring
- Loose, Comfortable Clothing: Choose clothing that allows you to move freely without restriction. Natural fibers like cotton or bamboo are ideal.
- Flat, Supportive Shoes: Wear shoes with good support and a flat sole to maintain stability. Avoid shoes with high heels or thick soles.
- Water Bottle: Stay hydrated by bringing a water bottle to class or practice sessions.
- Towel: A small towel can be useful for wiping away sweat.
- Open Mind: Come to each class or practice session with an open mind and a willingness to learn.
4.2. Setting Realistic Goals
- Start Small: Begin with short practice sessions and gradually increase the duration as you become more comfortable.
- Focus on Fundamentals: Master the basic techniques before moving on to more advanced forms.
- Be Patient: Learning Tai Chi takes time and dedication. Don’t get discouraged if you don’t see results immediately.
- Celebrate Progress: Acknowledge and celebrate your achievements, no matter how small.
- Enjoy the Process: Focus on the joy of movement and the sense of well-being that Tai Chi brings.
4.3. Understanding Basic Terminology
Familiarize yourself with some basic Tai Chi terminology to enhance your understanding of the art.
| Term | Definition |
|---|---|
| Qi (Chi) | Vital energy or life force that flows through the body. |
| Dan Tian | Energy center located in the lower abdomen, about three inches below the navel. |
| Yin and Yang | Complementary opposites that represent the balance of energy in the universe. |
| Jing | Rootedness or grounding, the ability to maintain stability and balance. |
| Shen | Spirit or mind, the mental focus and awareness that is cultivated in Tai Chi. |
| Song | Relaxation, the ability to release tension in the body and mind. |
| Fajin | Explosive power, the ability to generate force from the core. |
| Push Hands | A partner practice that develops sensitivity, responsiveness, and the ability to apply Tai Chi principles in combat. |
| Form | A sequence of interconnected movements that is practiced as a meditation in motion. |
Understanding these terms will help you better understand the principles and practices of Tai Chi.
5. Essential Techniques for Beginners
Mastering the essential techniques of Tai Chi is crucial for building a solid foundation and progressing in your practice.
5.1. Stance and Posture
Proper stance and posture are the foundation of Tai Chi.
- Peng (Ward Off): Maintaining a gentle, rounded shape throughout the body, as if holding a balloon.
- Sung (Relax): Releasing tension in the muscles and joints.
- Cheng (Sink): Allowing the energy to sink down into the lower abdomen.
- Straight Back: Maintaining a straight spine without stiffness.
- Relaxed Shoulders: Releasing tension in the shoulders and allowing them to hang naturally.
- Chin Tucked: Gently tucking the chin to align the neck and spine.
5.2. Weight Shifting
Weight shifting is the key to generating power and maintaining balance in Tai Chi.
- Empty and Full: Distinguishing between the empty (yin) and full (yang) leg, allowing the weight to shift smoothly from one leg to the other.
- Maintaining Balance: Keeping the center of gravity over the supporting leg.
- Smooth Transitions: Shifting weight gradually and smoothly, avoiding abrupt movements.
- Using the Hips: Initiating the weight shift from the hips, rather than the knees or ankles.
5.3. Silk Reeling
Silk reeling is a unique movement pattern that involves spiraling motions of the limbs and torso.
- Generating Power: Silk reeling helps generate power from the core and transmit it to the limbs.
- Improving Coordination: It enhances coordination and body awareness.
- Releasing Tension: Silk reeling helps release tension in the muscles and joints.
- Connecting Movements: It connects the movements of the body into a unified whole.
5.4. Coordination and Flow
Coordination and flow are essential for creating a harmonious and balanced Tai Chi practice.
- Synchronizing Movements: Coordinating the movements of the arms, legs, and torso.
- Breathing with Movement: Synchronizing the breath with the movements.
- Maintaining Continuity: Allowing each movement to flow seamlessly into the next.
- Cultivating a Sense of Rhythm: Developing a sense of rhythm and timing in the movements.
By mastering these essential techniques, you will be well on your way to developing a strong and effective Tai Chi practice.
6. Learning Tai Chi Forms
Tai Chi forms are a sequence of interconnected movements that are practiced as a meditation in motion.
6.1. Short Forms vs. Long Forms
- Short Forms: Typically consist of 10-24 movements and are easier to learn and remember. They are ideal for beginners and those with limited time.
- Long Forms: Can consist of 80 or more movements and require more time and dedication to learn. They offer a more comprehensive practice and a deeper understanding of Tai Chi principles.
Choose a form that is appropriate for your skill level and time commitment.
6.2. Breaking Down the Movements
- Learn the Names: Familiarize yourself with the names of the movements in the form.
- Watch and Imitate: Watch the instructor or video carefully and imitate the movements as closely as possible.
- Practice Slowly: Practice the movements slowly and deliberately, focusing on proper alignment and technique.
- Break Down Complex Movements: Break down complex movements into smaller, more manageable steps.
- Use Visual Aids: Use mirrors or video recordings to check your form and identify areas for improvement.
6.3. Practicing with Intention
- Focus on the Present Moment: Practice with mindfulness, focusing on the sensations in your body and the flow of your breath.
- Visualize the Movements: Visualize the movements in your mind before you perform them.
- Embody the Principles: Apply the principles of Tai Chi, such as relaxation, naturalness, and coordination, to your practice.
- Cultivate a Sense of Qi: Focus on cultivating a sense of qi flowing through your body.
- Practice Regularly: Regular practice is essential for developing skill and deepening your understanding of Tai Chi.
Consistent and intentional practice will help you master the Tai Chi forms and experience the full benefits of the art.
7. Integrating Tai Chi into Daily Life
Integrating Tai Chi into your daily life can enhance your overall well-being and help you maintain a consistent practice.
7.1. Morning Routine
- Start Your Day with Tai Chi: Begin your day with a short Tai Chi practice to energize your body and calm your mind.
- Mindful Movement: Incorporate Tai Chi principles into your daily activities, such as walking, standing, and sitting.
- Breathing Exercises: Practice deep breathing exercises throughout the day to reduce stress and improve circulation.
7.2. Stress Relief
- Use Tai Chi to De-Stress: Take short breaks throughout the day to practice a few Tai Chi movements to release tension and calm your mind.
- Mindful Walking: Practice mindful walking, paying attention to the sensations in your body and the rhythm of your breath.
- Meditate on the Movements: Meditate on the movements of Tai Chi, visualizing them in your mind and feeling the flow of energy through your body.
7.3. Active Meditation
- Turn Daily Activities into Meditations: Turn everyday activities, such as washing dishes or brushing your teeth, into active meditations by focusing on the present moment and the sensations in your body.
- Practice Gratitude: Take a few moments each day to reflect on the things you are grateful for.
- Cultivate Compassion: Practice compassion towards yourself and others.
By integrating Tai Chi principles into your daily life, you can enhance your overall well-being and maintain a consistent practice.
8. Common Mistakes to Avoid
Avoiding common mistakes is crucial for developing a safe and effective Tai Chi practice.
8.1. Rushing the Process
- Take Your Time: Learning Tai Chi takes time and dedication. Don’t rush the process or try to learn too much too soon.
- Focus on Fundamentals: Master the basic techniques before moving on to more advanced forms.
- Be Patient: Be patient with yourself and celebrate your progress, no matter how small.
8.2. Neglecting Alignment
- Pay Attention to Posture: Maintain proper posture and alignment throughout your practice.
- Seek Feedback: Ask your instructor for feedback on your alignment and technique.
- Use Visual Aids: Use mirrors or video recordings to check your form and identify areas for improvement.
8.3. Ignoring Body Awareness
- Listen to Your Body: Pay attention to the sensations in your body and avoid pushing yourself too hard.
- Modify Movements: Modify movements as needed to accommodate your physical limitations.
- Rest When Needed: Rest when you need to and avoid practicing when you are injured or in pain.
By avoiding these common mistakes, you can develop a safe and effective Tai Chi practice that will benefit your health and well-being.
9. Advanced Tai Chi Practices
As you progress in your Tai Chi journey, you can explore more advanced practices to deepen your understanding and skill.
9.1. Push Hands
Push Hands is a partner practice that develops sensitivity, responsiveness, and the ability to apply Tai Chi principles in combat.
- Developing Sensitivity: Push Hands helps you develop sensitivity to your partner’s energy and movements.
- Improving Responsiveness: It improves your ability to respond quickly and effectively to your partner’s actions.
- Applying Tai Chi Principles: Push Hands allows you to apply the principles of Tai Chi, such as yielding, neutralizing, and redirecting force, in a dynamic and interactive setting.
9.2. Tai Chi Weapons
Tai Chi weapons forms involve using various weapons, such as swords, sabers, staffs, and fans, to extend the principles of Tai Chi.
- Extending Principles: Weapons forms help you extend the principles of Tai Chi, such as balance, coordination, and power generation, into a new and challenging domain.
- Enhancing Coordination: They enhance coordination and body awareness.
- Developing Focus: Weapons forms require a high degree of focus and concentration.
9.3. Meditation and Qigong
Meditation and Qigong are complementary practices that can enhance your Tai Chi practice.
- Deepening Relaxation: Meditation helps you deepen relaxation and cultivate mental clarity.
- Cultivating Qi: Qigong helps you cultivate and circulate qi, enhancing your energy levels and overall health.
- Improving Body Awareness: Both practices improve body awareness and help you connect with your inner self.
Exploring these advanced practices can deepen your understanding of Tai Chi and enhance your overall well-being.
10. Resources for Further Learning
There are numerous resources available to help you continue learning and deepening your understanding of Tai Chi.
10.1. Books and Articles
- “Chen Style Taijiquan: The Source of Taiji Boxing” by David Gaffney and Jin Ye: An in-depth exploration of the original form of Tai Chi.
- “Yang Style Tai Chi Chuan” by Yang Jwing-Ming: A comprehensive guide to the most popular style of Tai Chi.
- “Tai Chi for Health” by Paul Lam: A practical guide to using Tai Chi for health and well-being.
- “The Harvard Medical School Guide to Tai Chi” by Peter Wayne: A scientifically-backed guide to the benefits of Tai Chi.
10.2. Online Communities
- Tai Chi Forums: Online forums where you can connect with other Tai Chi enthusiasts, ask questions, and share experiences.
- Social Media Groups: Facebook groups and other social media groups dedicated to Tai Chi.
- Online Workshops: Participate in online workshops and seminars to learn from experienced instructors.
10.3. Expert Instructors and Masters
- Seek Out Qualified Instructors: Look for instructors with extensive training and experience in Tai Chi.
- Attend Workshops and Seminars: Attend workshops and seminars led by renowned Tai Chi masters.
- Consider Private Lessons: Consider taking private lessons to receive personalized instruction and guidance.
Utilizing these resources can help you continue learning and deepening your understanding of Tai Chi.
11. The Future of Tai Chi
Tai Chi continues to evolve and adapt to the modern world, with exciting developments on the horizon.
11.1. Integrating Technology
- Virtual Reality: Virtual reality technology is being used to create immersive Tai Chi training environments.
- Wearable Sensors: Wearable sensors can provide real-time feedback on your posture, alignment, and movements.
- Online Learning Platforms: Online learning platforms are making Tai Chi more accessible to people around the world.
11.2. Global Accessibility
- Increasing Popularity: Tai Chi is becoming increasingly popular around the world, with classes and workshops offered in many countries.
- Community Outreach: Tai Chi organizations are reaching out to underserved communities to provide access to Tai Chi instruction.
- Online Resources: Online resources are making Tai Chi more accessible to people with disabilities or limited mobility.
11.3. Scientific Research
- Ongoing Studies: Ongoing scientific research continues to uncover the many health benefits of Tai Chi.
- Evidence-Based Practice: Tai Chi is increasingly being recognized as an evidence-based practice for improving health and well-being.
- Integration with Healthcare: Tai Chi is being integrated into healthcare settings as a complementary therapy for a variety of conditions.
The future of Tai Chi is bright, with exciting possibilities for continued growth and innovation.
12. Frequently Asked Questions (FAQs) about Learning Tai Chi
Q1: Is Tai Chi suitable for all ages and fitness levels?
Yes, Tai Chi is a low-impact exercise that can be adapted to suit individuals of all ages and fitness levels. Its gentle movements make it accessible even for those with physical limitations.
Q2: How long does it take to learn Tai Chi?
The time it takes to learn Tai Chi varies depending on individual goals and the depth of practice. Basic forms can be learned in a few months, while mastering advanced techniques may take years.
Q3: Can I learn Tai Chi from a book or video?
While books and videos can be helpful resources, learning from a qualified instructor is recommended to ensure proper technique and alignment.
Q4: What are the best styles of Tai Chi for beginners?
Yang and Sun styles are often recommended for beginners due to their gentle movements and emphasis on health benefits.
Q5: What should I wear to a Tai Chi class?
Wear loose, comfortable clothing and flat, supportive shoes to allow for ease of movement.
Q6: How often should I practice Tai Chi?
Regular practice is key to experiencing the benefits of Tai Chi. Aim for at least 2-3 times per week, gradually increasing frequency as you become more comfortable.
Q7: Can Tai Chi help with specific health conditions?
Studies have shown that Tai Chi can help with various health conditions, including arthritis, balance issues, cardiovascular disease, and stress reduction.
Q8: Is Tai Chi a martial art or a form of exercise?
Tai Chi originated as a martial art but is now widely practiced for its health benefits. It combines physical movements with mindfulness and relaxation techniques.
Q9: What is the difference between Tai Chi and Qigong?
Both Tai Chi and Qigong are traditional Chinese practices that involve cultivating and balancing qi (energy). Tai Chi emphasizes flowing movements, while Qigong includes static postures and breathing exercises.
Q10: How can I find a qualified Tai Chi instructor?
Look for instructors certified by reputable Tai Chi organizations, such as the Tai Chi for Health Institute or the American Tai Chi and Qigong Association.
Are you ready to embark on your Tai Chi journey and experience the profound benefits of this ancient practice? Visit LEARNS.EDU.VN today to explore our comprehensive resources, connect with expert instructors, and discover the path to enhanced well-being. Our detailed guides, expert advice, and curated courses will provide you with the knowledge and support you need to succeed. Whether you’re looking for in-depth articles, step-by-step tutorials, or personalized guidance, LEARNS.EDU.VN is your ultimate destination for mastering Tai Chi. Don’t wait – start your transformative journey now and unlock the potential within you. Contact us at 123 Education Way, Learnville, CA 90210, United States, Whatsapp: +1 555-555-1212, or visit our website at learns.edu.vn to begin your adventure with Tai Chi today.
References
- Lauche, R., et al. (2013). Tai Chi and chronic pain: A systematic review and meta-analysis of randomized controlled trials. Journal of Pain, 14(13), 1394-1411.
- Li, F., et al. (2014). Tai Chi and fall reductions in older adults: Systematic review and meta-analysis. Journal of the American Geriatrics Society, 62(5), 856-864.
- Liang, T., et al. (2007). Effects of Tai Chi Chuan on physiological functions. Journal of Physiological Anthropology, 26(1), 9-18.
- Mortimer, J. A., et al. (2012). Tai Chi and cognitive performance in older adults: A randomized controlled trial. Journal of Alzheimer’s Disease, 32(3), 649-660.
- Wang, C., et al. (2010). Tai Chi is effective in treating pain and disability associated with knee osteoarthritis: A meta-analysis. Arthritis & Rheumatism, 63(11), 3011-3019.
- Wayne, P. M., et al. (2014). Tai Chi and musculoskeletal pain: Systematic review and meta-analysis. BMJ, 348, g835.
- Yeh, G. Y., et al. (2009). Systematic review of Tai Chi and Qigong clinical trials. Preventive Cardiology, 12(4), 1413-1421.
