T’ai Chi Chuan is often described as “meditation in motion”. Its slow, flowing movements look gentle, but behind them lies a complete system for health that has been practised in China for centuries. At EmptyHands we teach traditional Yang family T’ai Chi Chuan, following the principles of the Master Ding Academy, where Azeem Sensei has studied the internal arts since 1999.
What is T’ai Chi?
T’ai Chi Chuan is an internal martial art. Where Karate trains speed and power, T’ai Chi trains softness, relaxation and balance - the idea that softness can overcome hardness. Students learn a form: a sequence of movements performed slowly and continuously, with the breath, the body and the mind working together. Because it is low-impact and done at your own pace, it suits people of every age and fitness level.
The health benefits of T’ai Chi
1. Better balance and fewer falls
Every movement asks you to shift your weight slowly and with control from one leg to the other. Over time this trains the muscles, joints and inner ear to work together, which is why T’ai Chi is so widely recommended for steadier balance - especially for older people, where it can help to reduce the risk of falls.
2. Stronger legs and better posture
T’ai Chi is practised in low, rooted stances with the knees soft and the spine upright. Holding and moving through these stances builds strength in the legs and hips, and the constant attention to alignment - head suspended, shoulders relaxed, back long - helps to undo the slouch of desks and phones.
3. Flexibility and gentle, healthy joints
The circular, flowing movements take the joints through their natural range without jarring or impact. Many people with stiff backs, knees or hips find T’ai Chi a comfortable way to stay mobile, and studies suggest it can ease the pain and stiffness of arthritis.
4. A healthy heart and lungs
Although it looks gentle, a full T’ai Chi form is real exercise: the heart works steadily and the breath becomes deep and even. Research suggests regular practice can help to lower blood pressure and improve heart and lung fitness, in a way that suits people for whom harder exercise isn’t right.
5. Deeper breathing and less stress
T’ai Chi is sometimes called meditation in motion. Slow, relaxed breathing from the belly calms the nervous system, and focusing on each movement leaves little room for worry. Many students say they leave class feeling lighter and calmer than when they arrived.
6. Better sleep
Because it settles both body and mind, regular practice can help people fall asleep more easily and sleep more deeply - one of the benefits students notice soonest.
7. A sharper, happier mind
Remembering a sequence of movements and coordinating hands, feet and breath is a workout for the brain. Studies suggest T’ai Chi can support memory and concentration, and lift mood and self-confidence, especially as we get older.
8. Energy and vitality
In traditional Chinese thought, T’ai Chi encourages the smooth flow of Chi, the vital life force, through the body. Whatever your view of Chi, students regularly describe feeling more energised and more at ease in themselves - read more in Chi: understanding the vital life force.
T’ai Chi for everyone
You don’t need to be fit, flexible or young to begin. Movements can be made smaller or higher to suit your body, and many students first come to T’ai Chi while recovering from injury or looking for a gentler form of exercise. If you have a health condition, it’s always wise to check with your GP before starting something new, and let us know so we can adapt the class for you.
Try a class in Ilford
T’ai Chi classes run every Thursday from 6pm to 7pm at St Andrew’s Church Hall, The Drive, Ilford IG1 3PE. Classes are £10 each or £30 a month, and places must be booked in advance so everyone gets personal attention. Book your place, or read more about Tai Chi classes in Ilford.
