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Key Concepts of Tai Chi:

Qi (or Chi): The life force or energy that flows through all living things.
Qigong Movements: Specific exercises designed to cultivate and balance Qi within the body.
Posture, Breathing, and Mental Awareness: Essential elements in Qigong practice that contribute to overall health and balance.
Tai Chi: series of individual qigong movements, choreographed into a “form”

Tai Chi’s Emphasis:

Balance: Qigong promotes physical, emotional, and spiritual balance. The gentle movements help preserve inner calm and composure, counteracting the fast pace of daily life.
Energy Cultivation: By moving slowly and deliberately, Qigong helps gather and conserve energy, preventing overexertion and promoting self-regeneration.
Healing Benefits: Qigong is a self-healing practice that avoids the physical strain common in other exercises. It enhances strength, flexibility, and balance while reducing stress and promoting relaxation.

Healing Benefits of Tai Chi:

Mental Health: Regular practice can significantly improve mood, reduce anxiety, and enhance the quality of life.
Physical Strength and Balance: The controlled movements improve strength and flexibility, particularly in the upper and lower body, reducing the risk of falls.
Chronic Conditions: Studies show that Qigong benefits those with conditions like arthritis, Parkinson’s, and heart disease by increasing functional capacity and reducing pain.

According to the above article, a good rule of thumb is to be able to hold the stance for about 30 seconds or longer for those 69 and younger, about 20 seconds for those 70 to 79 and 10 seconds for those older than 80, he added.

Yang 10 Form

Disclaimer: Always consult with your healthcare provider before beginning a new exercise program.

Resources:

Comprehensive Review of Health Benefits of Qigong and Tai Chi - This article discusses the health benefits associated with Qigong and Tai Chi practices. Read more here.
NCCIH Overview of Qigong - The National Center for Complementary and Integrative Health provides a detailed overview of Qigong, including its practices and potential health benefits. Read more here.
Qigong Exercises - Aurora Health Care - This resource offers insights into Qigong exercises and their origins, as well as their benefits for functional abilities and overall health. Read more here.