Getting The Best From Your Tai Chi Practice
How to Get The Best From Your Training
"Tai Chi is useful for health, relaxation and self-defence in that order"
Professor Cheng Man Ching
Tai Chi might well be completely different to any other hobby or interest that you have studied in the past. There is no end point to the learning and no day when your training will ever be complete or perfect. It is an ongoing learning process for all those who choose to study it. There are no exams, no tests and little or no competition involved.
Professor Cheng Man Ching (A Tai Chi master and inventor of the style I teach) was famous for repeating that 'There are no secrets in Tai Chi'. He believed that anyone could master Tai Chi and all that is required is patience, perseverance and practice.
It is certainly true that anyone can learn it. Anyone of any age or fitness level can practice the gentle exercises. Tai Chi can even be performed lying down, sitting, walking or even just in the mind. Once learnt it can be taken with you and practiced whenever and wherever you like.
You need no special equipment, just loose, comfortable clothing and flat shoes. There are no uniforms, no belts and no grading system (as yet). There is no religion to convert to and you do not need to learn any Chinese.
Tai Chi teaches you not to depend on anything or anyone for your health and happiness. It teaches that you are in control of such things. Through concentration and a deepening understanding of your body you can relax muscles, open your joints, improve your posture, release blocked emotions and begin to heal yourself. Tai Chi is truly an amazing self-help technique.
How To Prepare Before A Class
It is my advice to aim to turn up 5 or 10 minutes early to all your classes. It will rarely happen that you will actually arrive this early. This punctuality is not for my benefit or your teachers but for your own frame of mind. The stress of running late is often difficult to leave behind on arrival. If you arrive early (or on time) and begin to stand and relax before the class has started you will be able to make the most of the full class. This is of course entirely optional and I am certainly always happy to receive latecomers in my classes.
It is also advised to refrain from eating big meals before a class. Exercising straight after eating is bad for the digestion. Leave at least an hour after a snack and at least two hours after a big meal.
What Do I Need To Take With Me To A Class?
1) Flat shoes and light, loose fitting, comfortable clothing
2) Drinking water (it is important to always drink plenty of water)
3) Notebook and pen (optional)
Always Remember, You Know Best!
An important point to remember is that are in charge of your own health and safety. During class feel free to stop and take breaks whenever you feel it is necessary. Rest, Shake your legs out and massage tense areas of the body, as you wish. You and only you have the unique ability to feel how your body is. My advice to students is to always go with your own instincts, that you better than anyone will always know what is best for your own body. Stretching or massaging tense areas when they ache or "knowing" when things are bad for us are perfect examples of this instinctive "Tai Chi" that we already do everyday.
Any sharp pain you experience whilst training is a possible sign of injury and care should be taken not to push yourself any further. Seek medical advice if necessary. Overdoing it usually comes from trying to do as much as others and forgetting the principle of looking to yourself and your own range of movement. Always make each movement with your full concentration, and always slowly, gently and softly.
Dull aches and pains felt during training are commonplace and to be expected (especially whilst standing or holding postures from the form.) Do not be afraid of this type of "pain". You can do no damage to yourself by standing still and relaxing the body. The sensation you feel is simply different to what you are used to and is not truly "pain" as there is no damage occurring. Tai Chi is much harder work than it looks and our bodies have many ingrained habits and layers of tension; some going as far back as childhood. As you begin to relax, some muscles, which have been held tense sometimes for very long periods, will ache. The training will help to straighten your posture and relax your body through self-discovery and a deepening understanding of how your body moves and functions. You will identify more and more clearly where your own tension occurs and learn to let this tension go. Your muscles and bones (especially in your legs) will grow stronger and as a result the training (and everyday physical activities) do become increasingly easy.
You Are Responsible For Your Learning
Another important point for consideration is that each student is responsible for his or her own learning. I once had a student who complained that she could not see what was going on from the back of the class during a demonstration. My advice to her was to move to the front. If you cannot see during a demonstration then it is vital to move to a vantage point from where you can see. Taking a few steps backwards and taking in the whole movement rather than focusing on what the hands or the feet are doing is extremely useful. My advice is to stand still and watch demonstrations mindfully and in "peripheral vision", rather than copying along. There will be plenty of time for your own practice and your mind finds it difficult to focus on two things at once. If you would like to see a move demonstrated again - please ask! Remember; the only stupid question is the one that you did not ask. If you feel your course is moving too fast then please ask to revise the last move before we continue.
Any questions, comments, articles or feedback about any Tai Chi related topic are always welcome. I can be contacted by telephone on 01273 261 343 or 07812 098844 or by e-mail - taichimat@hotmail.com or via the contact me section on this website.
How Hard Should I Train?
As a student of Tai Chi you can choose to train as hard as you prefer. The deeper the knees are bent during practice the harder work the exercises become. Aim to start high and work towards bending your knees further as you progress and as your legs grow stronger. During demonstrations or whilst your tutor is answering questions this time can be used for your own standing practice or you can practice 'rooting' into one leg or the other as you watch and listen. It is of course entirely up to you how much you put into Tai Chi and of course how much you get out of it.
Do I Need To Practice Between Classes?
Allow yourself to do as little or as much practice as you wish. I teach that a realistic goal is to practice for one or two minutes per day. If one day you wish to practice for longer then of course feel free to do so. Simple standing exercises or Chi Kung movements can be practiced whilst waiting for the kettle or the bus or in the supermarket queue. Using this method you can slowly introduce practice into your everyday life without the additional stress of not sticking to stricter practice regimes. Of course the more repetitions of the movements and practice that you do the faster your Tai Chi will improve. Accurate, mindful repetition is the only way I have ever discovered of improving at anything.
Always Do Your Best
It is also important to always do your best. You will not feel relaxed or happy with yourself (or others) if you do not always do your best.
Tai Chi is best when practiced everyday, however this is not always possible. It is my opinion that the desire to train more frequently and for longer periods is one of the many things that increases with continued practice. Tai Chi practice is a lifelong journey in which patience and kindness to yourself (and others) are paramount, and one in which there will always be more for you to learn. The most important thing is to relax and to feel happy about your Tai Chi. See it all as a blessing and be kind to yourself rather than stressing about not training enough or which moves you can or cannot remember.
When and Where Should I Practice?
It is considered by most teachers that the best times for training are first thing in the morning and last thing before you go to sleep. However this is just a general rule and aspects of the training can be practiced anytime. Some people find that their bodies are too stiff in the morning and some people find that they find it harder to concentrate in the evening.
I find it useful to practice elements of Tai Chi, Chi Kung or meditation whenever I cannot sleep or whenever I feel stressed or tired. Ideally choose a quiet, well-ventilated place for your practice. Fresh air is useful but always avoid draughts and strong winds. Wrap up warm especially when performing standing practice outside. Natural surroundings such as mountains, lakes, woodlands, beaches or rivers can be both refreshing and enlightening. Isolation can also be useful at first to help maintain your concentration. Whenever training indoors, always ensure that you have enough room to practice so that you do not have to stop half way through to move furniture etc.
Aspects of the training can of course be practiced anywhere at any time. I find whenever I am standing still with "nothing to do" or I am waiting for something or someone; I practice feeling my feet relaxing into the floor, relaxing throughout my whole body and noticing and calming my breathing. Whenever I walk anywhere, I feel my feet on the floor, my ankles softening and my whole body relaxing deeply as I move. When I am driving I practice relaxing my shoulders and also various breathing techniques.
Always allow as much time as you need to learn new postures, don't rush things and enjoy your journey getting there. When it comes to Tai Chi practice, most students at one time or another will stress about what they can or cannot remember. Everyone feels this way and it is wise to bear in mind that it is a miracle that we can remember any of the moves at all. Everyone improves with practice and remembering Cheng Man Ching's words all any student needs is patience, perseverance and practice.