Tai chi poise is healthy. The body is used naturally and comfortably. The mind is quiet. We listen to what the body is telling us rather than push and punish ourselves.

Hands

Over-use and wrong use of the hands can cause immobility and arthritis. Main culprits:

• Computer mouse

• Mobile phone

• Tapping a touch screen

• Unnecessary application of force

• Gripping too hard

• Knitting

• Sewing

• Repetitive activity

• Using a keyboard

• Playing video games

Sitting

The main culprit for loss of mobility in most adults is sitting on their backsides too much. Sitting causes:

• Strained neck

• Sore shoulders

• Stiffness

• Upper back pain

• Lower back pain

• Loss of circulation

• Joint compression

• Swollen legs

• Heart disease

The solution is easy. Switch off the PC, the TV and walk whenever possible rather than drive.

Sitting is more dangerous than smoking, kills more people than HIV, and is more treacherous than parachuting. We are sitting ourselves to death. The chair is out to kill us.

(Professor James Levine, The Mayo Clinic) 

Aging

As people get older they lose the ability to move freely and easily. This reduces our quality of life. Tai chi was designed to off-set the stiffness commonly associated with aging.

Our aim is to regain the degree of mobility we started life with.

Birth

You started life with a natural condition of suppleness and flexibility. A baby does not have sore knees, a bad back or arthritis.

The limbs can move comfortably within their natural range of motion. There is no stiffness in the muscles.

  Consider this: Most people live lives that are not particularly physically challenging. They sit at a desk, or if they move around, it's not a lot. They aren't performing manoeuvres that require tremendous balance and coordination. Thus they settle into a low level of physical capabilities - enough for day-to-day activities or maybe even hiking or biking or playing golf or tennis on the weekends, but far from the level of physical capabilities that a highly trained athlete possesses.

The reason that most people don't possess extraordinary physical capabilities isn't because they don't have the capacity for them, but rather because they're satisfied to live in the comfortable rut of homeostasis and never do the work that is required to get out of it.

The same thing is true for all the mental activities we engage in. We learn enough to get by but once we reach that point we seldom push to go beyond.

(Anders Ericsson)

Status quo

People are biologically inclined to be lazy, to stay put, to refrain from change. Breaking the status quo requires a deliberate, conscious effort. We like to stay in our comfort zone.

 

Tai chi for healthy aging...

Tai chi re-trains the body to move like it is supposed to move. Like an animal would. No tension, no impediments. Free, spontaneous, comfortable movement.

Sure, not all tai chi classes do this. Everyone has their own agenda. But trained correctly, tai chi was designed to restore the body to its natural, healthy state.

How well you do and how far you can rejuvenate your body is down to you. It is your responsibility. The more you put into the training the more you will get out of it.

Ideal form of exercise?

According to the book The Blue Zones it is important to think of exercise in terms of what you can reasonably do long-term.

The ideal form of exercise is moderate enough that you can do it for the rest of your life. It needs to be joint-friendly, provide a gentle workout and be sustainable.

This sounds rather like tai chi, doesn't it?

Stiffness?

Stiffness and inflexibility are indisputable signs of being old. Work on this. Once your muscles are tense and your body is stiff you cannot remedy this situation overnight.

Hitting the gym or buying an expensive drop handle bicycle will not get rid of stiffness. You need to do something else. Rather that force and hammer your muscles, they need to be softened and relaxed. Patience is needed.

Be smart...

If you're fat, don't try and run it off. See a dietician and/or follow a measured, gradual diet carefully and consistently. If you are out of shape, start with something that isn't going to hurt your body.

Tai chi for health is perfect for this. It is low-impact, easy to do at home between lessons and will not damage you.

Laziness?

Let's be honest here. If you are an adult and unfit - regardless of your age - this is your responsibility. Don't blame somebody else. Nor your job or your family. It's all you. You did this. You made a choice.

Now you get to make a new choice. You get to take responsibility for improving your health, fitness and decreasing your physical age.

Start by doing some research...

Do something real...

If you want your physical age to be impressive, put away your ego and commit to making a more tangible effort. Start by being sensible.

Don't just leap into some naive endeavour ill suited to your current physical condition.

Substantial qualities...

Think about the qualities associated with youth: nimble, balanced, agile, light, mobile, coordinated, squatting easily, flexible, supple, fit, dynamic, spontaneous, changeable, strong, virile, stamina, dextrous, good poise, free, no pain...

These cannot be faked with hair dye and a risqué outfit. Nor will a fancy car, nice clothing or expensive technology hide a decrepit body.

Kidding yourself?

Quite often people respond to aging with vain attempts to disguise their age. Who are they fooling?

Plastic surgery, blonding your hair or dressing like a teenager are superficial, facile efforts to appear to be young. They require no effort and offer only a desultory, aesthetic change.

 People at birth are soft and supple:

At death, they are hard and stiff.

When plants are alive, they are green and bending;

When they are dead, they are dry and brittle.

Soft and bending is the way of the living;

Hard and brittle is the way of the dying.

Therefore, a great strength that is inflexible,

Will break in the wind like an old dead tree.

(Lao Tzu)

How does an older person move?

Their steps are often very heavy and their legs are locked and immobile. There is a sense of clumsiness.

People frequently walk in an agitated manner; over-striding and erratic. The lower back is inflexible and the sacroiliac does not move correctly. The back is stooped, the neck stiff and the hands are tight.

How should a young person move?

This is an interesting question. There should be a sense of ease. No struggling, grunting or groaning, no pain in the back or the knees.

The body responds instantly to the dictates of the mind. A young person is spontaneous and free.

How old is your body?

People start tai chi most weeks of the year. We see a lot of new starters. Over the years the physical condition of the intake has changed. It has worsened.

Quite often young people start class with poor physical health; raised, tense shoulders, stooping, poor balance, stiff joints, tense muscles, poor motor skills and limited flexibility.

These are appalling health conditions for a 20 year old. The individual may well be 20 but their body is not. Their body is old.

How old are you?

That is an easy question to answer. But it is just a number. Consider instead your age relative to the people around you or people you see in your everyday life.

Do you look old for your age? Are you flexible? Strong? Supple? Do you get out of breath? Are you happy?

 Many people are so uncomfortable in the absence of noise that they will leave the television on even when no one is watching.

I have passed people on lonely mountain paths carrying radios that were blasting out rock music. They like the scenery but fear the silence.

We are overwhelmed by noise pollution which keeps us from being able to relax and which wreaks havoc on our nervous system.

(John Lash)

Oasis...

Week in, week out, people attend tai chi classes. The instructor is always friendly. The lessons are always stimulating. Your fellow students are always courteous, well mannered and nice.

Your personal life may be in turmoil, your work life may be tedious or disappointing, yet tai chi class remains a constant: comfortable, familiar, friendly and fun.

Instead of being met by rivalry, one-upmanship and stress, you encounter friendship and warmth.

Freedom from stress?

A tai chi class is a quiet place, yet somehow neither boring nor lacking in stimulation. There are no mobile phones, no TV screens, no computers, no concerns, worries or deadlines.

Instead, you can relax, let go and get some much needed 'me' time.

When the incessant noise and distraction ends, you will start to feel different. Tai chi will assist you in becoming quiet inside.

A calmer mind?

Most people have minds that are like adverts chattering noisily: worrying, flitting and unsettled. Qigong and tai chi slowly encourage you to become quieter inside.

By moving slowly and calmly, you are aware of what is happening as it happens.

Talking less

It is good to talk, yet talking is also a problem. If your mind is never still and quiet, you cannot possibly feel relaxed and at peace.

For many people talking is a compulsive habit, serving to mask the anxiety within. Without the chatter, people feel alone and isolated.

Immersion...

Tai chi creates a situation where your attention is absorbed with where you are and what you are doing, so the mind becomes quieter automatically.

Unlike concentration, you allow the mind to open and become expansive. You feel, hear and see everything around you. The chattering of your thoughts will begin to fade.

There are calm places to be found in every town. A tai chi class is a good example. Calm voices, settled emotions and an atmosphere of friendship and camaraderie will be immediately apparent.

This may feel most unfamiliar to you, odd even. Don't panic. Give yourself time to adjust to something different. Just stay with it and enjoy. A feeling of serenity and peace may settle upon you.

Chattering monkey

If you do not commit time to calming activities and rest, your mind may never know stillness. Even in the midst of stunning beauty and peace, tranquillity will elude you.

 

A bubble of stimulation

Most people exist in a bubble. They wake in their own home, get into their car and then go to work/shops/wherever. There is seldom any time spent being calm.

Homes, cars and public places are usually filled with noise and stimulation. Visual images, flickering screens, twittering voices, gossip... Where is the peace in your life? The stillness?

  Keep moving along when you are ailing, to the extent you have any activity in you.

(Hadrat Ali)

  

More than just form?

 Taijiquan students study all 13 areas of practice:

1. Qigong
2. Fitness
3. Form
4. Pushing hands
5. Principles
6. Brain work (meditation, awareness, metacognition)
7. Neigong (whole-body strength)
8. Jing (whole-body power)
9. Self defence
10. Martial skill
11. Chin na (seizing)
12. Shuai jiao (take downs)
13. Weapons

Exploring these 13 areas of study will offer a balanced comprehension of the art.

A complete approach to health?

People often refer to tai chi as being a complete exercise. The word 'complete' refers to the fact that tai chi training covers a very diverse spectrum of concerns that coalesce to form a powerful tool for fitness and wellbeing.

When practiced daily, the benefits of tai chi are truly amazing.

 

Embodied spirituality

Tai chi is a vehicle for exploring the many insights offered by the elusive and beguiling study of existence known as 'Taoism'. It is a hands-on approach to spirituality.

There is plenty to read (if this is something you enjoy) but the emphasis is mainly upon doing rather than reading, thinking or talking.

Life is lived through action, not words. The art of tai chi is a physical journey that will lead to an inner search for meaning and understanding within the student.

 

Natural, freer breathing?

Improved body use, decreased muscular tension and a more flexible body all result in easier, fuller breathing. The student learns how to slow, lengthen and deepen the breath in everyday life.

This leads to a more calm, emotionally-centred sense of being.

Strengthening & flexibility

The effectiveness of tai chi as a physical exercise can be overlooked. It is easy to dismiss the seemingly mild training as being ineffectual.

However, tai chi provides a very effective workout. It moves the body in a safe, therapeutic, healthy manner and has no known side-effects.

There is a substantial amount of evidence to support tai chi's medical and health claims.

Tai chi seeks moderation. Not too much and not too little. Neither passive nor overly-active. 'Doing less' and 'letting-go' are big themes in the training.

Not forcing

Students are taught how to allow things to gradually unfold, rather than forcing a result. Forcing promotes resistance whilst allowing leads to release.

Gentleness is cultivated. The body is treated with care and respect.

Finding balance

As a person becomes more balanced - physically and mentally - their health naturally improves. Balance is fundamental to tai chi. We must become aware of what is balanced in our lives and what is not...

Without awareness, life can become hurried and stressful. The emphasis in tai chi is upon enjoying yourself and being happy with who you are and how you are living your life.

 Yin and yang are not in competition or conflict with each other but are complements of each other.

Balance is not a state but a process.

The Tao is a process, a dynamic condition of balanced moving. 

(Ray Grigg)

 Front and back arise from each other.

Difficult and easy determine each other.

High and low define each other.

Long and short measure each other.

Sound and silence echo each other.

Being and non-being are each other.

(Lao Tzu)

 

Real life...

In reality, we typically experience a mixture of positive and negative events. Sometimes things go in our favour, sometimes they do not.

Although this is less palatable than continual success, it is simply how things are. Balance involves good and bad, difficult and easy, favourable and unfavourable. This is what balance means...

Seeking to avoid the negative?

Usually, we desire one element (success) whilst seeking to avoid a less desirable alternative (failure). Happiness without sorrow. Health without illness.

Unbalanced is the norm?

Do you sleep well? Are you clumsy? Is your life hurried and rushed? Do you have time for yourself? Is your back aching or stiff, especially around the base of the neck and the shoulders?

Are your moods erratic? Do you get headaches a lot?

Most people experience imbalance: it often involves work, relationships, diet, poor body use and careless exercise. People come to accept the lack of balance in their lives and do not imagine that there can be another way.

 Research shows that people’s ability to stand on one leg is an indicator of health and that getting better at standing on one leg can add to fitness and potentially lifespan. The inability to balance on one leg for 20 seconds or longer is linked in otherwise healthy people to an increased risk of small blood vessel damage in the brain and reduced ability to understand ideas.

The human body, when standing upright, is inherently unstable. We have a very small base of support relative to our height and width. When in good health we rely on our central and peripheral nervous system to integrate all the information coming in from our balance senses (eyes, inner ears and feedback from muscles and joints). We then engage the right muscles (feet, ankle, leg and core muscles, sometimes even the arm muscles) at the right time to make the necessary adjustments to our posture to stay upright.

(Professor Dawn Skelton)

 My aim is only to move forward.

(Afro Samurai)

Don't pull your punches!

A well-practiced student hits comfortably and easily, with their hands finding their own way to the targets. They are also used to being hit and do not flinch from fear.

When a punch is pulled, both the attacker and the defender suffer:

1. Inability to assess range accurately
2. No sense of commitment
3. Unaccustomed to the threat of actually being hit
4. Unfamiliar with impact
5. Inability to counter-attack effectively

An unskilled striker will often hurt their own hand when they hit their opponent because they are not accustomed to impact.

The bite...

Upon impact, your hand/elbow/knee sinks slightly into the opponent before bouncing back off again. This process occurs naturally and need not be contrived.

If you pull off too soon, 4 ounces of pressure has not been established and the power will diminish.

 

For every action there is an equal and opposite reaction

Do not push on impact. That way, the kinetic energy will travel out of your body instead of just bouncing back. Your intention goes through the opponent. Your punch does not go through your opponent. The effect goes inside your opponent.

How much of the force you are delivering is actually going into your opponent?

If you are tense, then much of it will bang off your attacker's body and back into you. There is a concussive shockwave that travels along your arm, into your spine and throughout your body.

This is not good for your health. This is why 4 ounces of pressure is fundamental. The moment of contact must be heavy, soft and penetrating. Do not push.

Biofeedback

You need to feel what happens when you physically strike somebody.

Do you feel a jarring, unpleasant jolt upon impact? Adverse feedback up your arm and into your neck? Did the blow have the intended effect? Were you hurt yourself? Hitting another person skilfully may not be as easy as you imagine.

 Ideally, you should end by actually hitting something. When you practice explosive technique just by doing taijiquan, your own antagonistic muscles stop your fist or foot.

(Frederic Delavier)

Effect?

Performing applications in thin air is no good. It proves nothing.

Striking target pads and bags - whilst useful - are also unrepresentative. Nothing compares to striking an actual person.

You may appear to have wonderful form and effective-seeming combat skills but it will all fall to pieces if your strikes are worthless. 

The punching game?

You must learn how to deliver authentic strikes during practice. This is necessary for two reasons:

1. You need to be capable of hitting somebody effectively
2. You need to offer your partner the experience of strikes that hurt

If you pull your punches, your partner is being short-changed. Hit them with exuberance and vigour, but not with aggression or anger. Treat it as a game.

Structural integration

Tai chi treats the body as a network of coordinated elements, a dynamic process of being.

Good use of circulation, breathing, the nervous system, skeletal structure/joints combine to make you feel energised and create a
positive therapeutic outcome.

Slower, coordinated movements encourage a whole-body unity to develop.

Play

Instead of practicing in a forced, uncomfortable way, the tai chi student is encouraged to be playful and open-minded. To have fun.

This leads to greater progress and deeper physical relaxation.

Mind-body

Mind-body unity is a major theme in tai chi, particularly for students of the martial art.

The cultivation of jing is entirely contingent upon the ability to visualise and then physically generate very specific types of force using the coordinated actions of the body.

Clarity

Adjusting, attuning yourself to what is actually taking place requires an acute presence of being. A clearer state of mind means better decision-making and more effective action.

Balancing

Heightened physical, emotional and psychological awareness are all hallmarks of long-term tai chi training.

The student possesses the ability to sustain attention, avoid over-thinking, evaluating and judging. They learn to attune to the flow of what is taking place; to find harmony and balance.

Awareness

Tai chi involves the cultivation of moment-by-moment awareness, paying attention to what is taking place as it is taking place.

Unlike mainstream meditation, this does not involve sitting. It is an active process, involving your body as well as your mind.

The physicality of the art enables you to take the skills immediately and directly into everyday life.

Holistic health

The Harvard Medical School Guide to Tai Chi lists 8 ingredients that promote good health:

1. Awareness (including mindfulness & focussed attention)
2. Intention
3. Structural integration (including dynamic form & function)
4. Active relaxation
5. Strengthening & flexibility
6. Natural, freer breathing
7. Social support (including interaction & community)
8. Embodied spirituality (including wisdom & ritual)

These 8 tai chi components offer a multi-layered approach to the cultivation of fitness, vitality and wellbeing.

Cherry picking

New students often have a wish list of things they want to learn. They will even ask the instructor to teach them specific skills i.e. sword.

Similarly, the student may decline to do certain things because it may not please or gratify them. The problem with this approach is that the student has no idea what the scope of the syllabus is.

They do not know what skills must be acquired, in what order, how and why.

By seeking to focus only upon what they think is important robs the student of the opportunity to learn from the only person who actually knows what they are doing: the instructor.

Preconceptions?

New starters often believe what they see in the movies or on TV. It looks so exciting, so relaxing, so graceful... They want this for themselves.

The student expects to walk away with awesome skills within a few weeks. After all, the man on YouTube can do it... why can't they? Unfortunately, the student is typically unrealistic.

They seldom consider:

1. Their own level of fitness

2. Their capacity to learn

3. The scope of their ambitions

4. How much work lies ahead of them

5. How long it will take to learn the desired skills

Give it a chance?

The first lesson will be hindered by your own personality. Even if you have trained tai chi before, you are unlikely to see past the veil of your own self-consciousness and fears. It is usually worth trying the second class. That way, you can settle-in a little and really observe what is taking place.

People are usually motivated by the quest for gratification. They seek out things that please them and avoid things that fail to measure up to their expectations.

New starters sometimes commence a tai chi class and imagine that they can 'cherry pick' the syllabus. Typically, they are quietly instructed to get on with the training.

A tai chi class is not about gratification. This is a very important thing to recognise. It is not the 'service industry'.

There are many different approaches to tai chi. Some classes are earnest and challenging. Some teachers adhere strictly to the The Tai Chi Classics. Some classes are popular, but sadly misguided.

Look for something suitable for you.

Your own agenda

Everyone has an agenda. The more honest and open you are about your own, the more likely you are to find a suitable class.

Do you have health problems? Have you bad knees? A bad back? Are you concerned about being thrown on the floor? Does the prospect of combat training frighten you?

Is your age an issue? What are your expectations? Are you willing to commit to a weekly class? Do have previous tai chi experience? (Are you hoping that the new class will be the same as the old?)

Are you attending class because you really want to, or because you think you should?

A teacher needs to cultivate an atmosphere of friendship, care and respect. The classes need to be akin to an extended family, with students feeling quite safe and comfortable with one another.

No matter what is happening in your life, the class remains a good place to be.

 

What is strength?

This is an interesting question. In tai chi, the idea of 'strength' encompasses a wide range of physical and mental abilities. Strength is the ability to cope, to endure, to sustain, to see alternatives, to move skilfully, to deliver power, to see harmonious options instead of conflictive ones.

In tai chi, having strength of character is as important as physical prowess.

Quality not quantity...

As you get older, the quality of your life needs to be the focus: flexibility, agility, strength, relaxed muscles, calm mind, settled emotions... You will benefit from the tai chi every single day.

Things take time to grow...

Modern life is impatient; people want instant results and immediate gratification. Yet, things take time: a meal takes time to prepare, time to cook and then time to eat.

All things in life are like this. Your body cannot perform tai chi skilfully when you begin lessons. Progress will be slow and gradual. Patience, perseverance and enthusiasm are required.

Give yourself time: allow time for your body to change, for your muscles to re-grow and your skeleton to re-align.

Moderation

A common theme in tai chi training is 'moderation'. Be cautious of extremes. Pushing your body can lead to injury, strain and physical tension.

In tai chi, the training is gentle and does not tax the body. We remain calm, focussed and patient.

Practice is ongoing...

People typically think of training in terms of a fixed outcome. They pass an exam. They get a certificate. Your aim in tai chi is not to pass a black belt, become an instructor or even a master.

Your goal is long life, youthfulness and ongoing good fitness.

Peak performance?

Tai chi trains the body to respond to the requirements of the mind. We want your body to be capable of spontaneous movement in any direction; comfortably, safely, with the necessary support and stability.

By sitting, standing and moving in a natural, healthy way you will feel energised, relaxed, comfortable and agile.

Gentle exercise...

Dr Michael Greger (author of How Not To Die) recommends 90 minutes of moderate-intensity exercise every day. It doesn't have to be in one go. Little and often is better...

The three doctors who wrote The Okinawa Program maintain that tai chi - with its ancient origins and incredible health benefits - is the ideal form of exercise for modern people.

A sanctuary

Ideally, a tai chi class should be a good place to be: a pure place. There is no meanness or petty behaviour, no malice or sarcasm. Good humour, camaraderie, polite manners, consideration, respect and fun result in a pleasant training environment.

 

Taking lessons

Students in a tai chi school are encouraged to interact with one another in a healthy, friendly manner, free from the competitive norms found in wider society.

There is a supportive atmosphere of trust and care. The training hall is a safe place to be.

Interaction with the instructor is of particular importance, as this commonly entails the passing-on of knowledge, bespoke physical corrections and the exploration of deeper philosophical issues pertinent to the training.

Tai chi makes people feel happy. This is important in our stressed out society. The philosophical background and attitudes employed in tai chi practice are good for mental health.

They develop resilience, patience, friendliness and fun.

Mind, body, spirit

Tai chi practice possesses a spiritual component. This may be enhanced through Taoism and Zen, along with meditating, qigong, form and application.

An earnest student of tai chi becomes calmer, more harmonious. They have a sense of deep connection with all things. People seek to move in accord with events, rather than against.

Mobile

Being strong is fine, but mobility and coordination are way more important. How often do you really need to use your strength? You coordinate your body from the moment you get out of bed.

Tai chi teaches: healthy skeletal alignment, balance, agility, ambidextrous use of the limbs, gait (manner of walking), leverage and ergonomic body use.

You learn how to move freely, spontaneously and comfortably.

 Metabolism slows down 90 percent after 30 minutes of sitting. The enzymes that move the bad fat from your arteries to your muscles, where it can get burned off, slow down. The muscles in your lower body are turned off. And after two hours, good cholesterol drops 20 percent. Just getting up for five minutes is going to get things going again. These things are so simple they’re almost stupid.

(Gavin Bradley)

Energised

Modern life saps energy. People are often exhausted, unhappy, frustrated... They are frequently emotionally, physically and psychologically unbalanced. Feeling drained is commonplace.

Getting angry is normal. This is not a healthy way to live... Tai chi teaches people how to find balance in their lives and use their mind/body in a manner that is conducive to being energised.

Prevention

Although many modern people seek to use tai chi as a means of curing illness, this is not where its strength lies. Tai chi is best employed whilst healthy, not sick.

When a healthy person does tai chi they are more apt to remain healthy. It takes far less effort to prevent something than to cure it...

Intelligent exercise?

Tai chi is different. It works the body without exertion, physical stress or taxing the joints. There is very little risk of injury. You will not get out of breath.

In tai chi, much of the work will be performed by the mind. Students must improve their memory, perception, awareness, insights, mindfulness, presence, nervous system, acuity and intelligence.

To perform the art correctly, you must engage your whole being. Tai chi is a fun, balanced way to exercise.

 If we didn't tense our muscles, we're in good balance, not interfering with our breathing, and if we're free, tall and expansive in stature, and used a minimum of effort, then we could say we had done the job really well.

(Noel Kingsley)

The Chinese public first became aware of taijiquan in about 1750. Until then it had been practiced in secret for hundreds (if not thousands) of years.

Taijiquan offered many of the same skills as other styles of Chinese martial art, but with a twist. It contained none of the strenuous training methods and proved to be exceptionally good for your health.

 Tai chi is often described as "meditation in motion," but it might well be called "medication in motion." There is growing evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems. And you can get started even if you aren't in top shape or the best of health.

Tai chi differs from other types of exercise in several respects. The movements are usually circular and never forced, the muscles are relaxed rather than tensed, the joints are not fully extended or bent, and connective tissues are not stretched. Tai chi addresses the key components of fitness — muscle strength, flexibility, balance, and, to a lesser degree, aerobic conditioning.

(Harvard Medical School’s Harvard Health Publication, May 2009)

 Tai chi is the one exercise that can universally help solve our growing health crisis. It has stood the test of thousands of years. We have a generation of baby boomers with increasing health problems; old people who are sick, in pain, fearful, and cranky; a middle class that is increasingly incapable of affording most of the drugs that are prescribed for their ailments; children that are flaccid, diabetic and asthmatic. People of all ages are addicted to drugs, alcohol, sugar, cigarettes, and caffeine. Stress follows almost everyone like a shadow.

(Bruce Frantzis)

The Chinese exercise practice of tai chi can significantly boost the body's immune system response to virus infection.

(ABC Science, regarding a University of California study) 

Social support

Students in a tai chi school are encouraged to interact with one another in a healthy, friendly manner, free from the competitive norms found in wider society.

There is a supportive atmosphere of trust and care. The training hall is safe place to be. People come to relax, to learn, to have a good night.

Long-term exercise

According to the book The Blue Zones it is important to think of exercise in terms of what you can reasonably do long-term.

The ideal form of exercise is moderate enough that you can do it for the rest of your life. It needs to be joint-friendly, provide a gentle workout and be sustainable.

This sounds rather like tai chi, doesn't it?

1950's China

Faced with a major health crisis, the People's Republic of China turned to the old/classical Yang style tai chi for a solution. Just think about what that means...

Yang style tai chi's reputation for health was so well founded that the government of China thought to employ the art officially as a means of improving wellbeing.

Tai chi proved to be a very effective form of preventative healthcare and the art was introduced to schools nationwide.

Ideal exercise

The Okinawa Program was a 25 year study into longevity and healthy living. It led to other studies such as The Blue Zones, 50 Secrets of the World's Longest Living People and How Not To Die.

The three doctors who wrote The Okinawa Program maintain that tai chi - with its ancient origins and incredible health benefits - is the ideal form of exercise for modern people of all ages.

 Want to try an entertaining, low impact form of exercise? Great teaching and friendly atmosphere. 5/5 would come again

(Dan)

 Fantastic class, friendly, engaging and fun.

(Pete)

  I've been attending for a few months and really love the class, I highly encourage anyone interested to give Rachel's intro class a try. 

Sifu Waller has a way of teaching that uses one's own senses as means to learn and self-correct, which has really clicked with me. Tai Chi has actually made a big impact in how I use my body for chores and daily life, on top of just being enjoyable to learn.

(Jules)

  Friendly class, great teaching with an in-depth syllabus. Very accessible for beginners, and lots to explore for keener students. Would highly recommend.

(Eddie)

 A friendly and welcoming class to join, with clear and professional teaching. There is no pressure to advance in skills any faster than works for you. At the same time positive encouragement is given along with constructive feedback.

(Stephen)

 https://www.facebook.com/newcastletaichischool/

I've done some martial arts before including tai chi but Sifu Waller's syllabus is so beyond anything I've seen it's ridiculous! Practically all my previous training has not helped me at all and I'm just grateful I found Sifu Waller when I did. Having trained (on and off) for over 14 years in tai chi I know that Sifu Waller is one of a kind in his commitment to his students, and really respect his approach. What I really like about the class is its friendly atmosphere with excellent teaching and a clear syllabus that means everyone makes progress. It’s challenging but accessible. Everything is explained to the level you want and obviously Sifu Waller really demonstrates what is possible in the art. As a school teacher I am continually impressed with Sifu Waller's teaching system, resources and the time he takes with classes. I often feel like emailing him to thank him for another outstanding lesson but a) this could happen most weeks and b) I do actually feel guilty for not being a good enough student. What I find most amazing about the syllabus is how everything is interlocking and interconnected.

(Tim, maths teacher)

I feel stronger and much more supple. Get less aches and pains, flexibility greatly improved. Also feel mentally stronger and more relaxed. More relaxed when dealing with attackers. Unlike other martial arts, Sifu Waller's taijiquan is extremely pragmatic with regards realistic attacks. The training is friendly and relaxed yet still effective. There is no pressure put upon the individual. You train at your own pace and progress as you wish. Everyone in the class is treated the same, there are no favourites or cliques like most martial arts classes.

(Dave Gibbons) 

I have been training for just over a year and taijiquan to me has become a lot more than a weekly class, the complex movements have increased my awareness of my body at work and during mundane tasks around the house. When lifting heavy loads at work I have found that I can adjust my posture to spread the load across more muscle groups to relieve stress from my shoulders and lower back, reducing strain and injury minimises fatigue and by the end of the day I feel more energetic and not like I've been beaten up.

(Steve)

The class has opened up a completely new world to me. The experience has been and continues to be quite fascinating, learning something new with every class whilst revisiting previous applications and improving on existing skills. I am stronger, more supple, possess more stamina and have an overall feeling of well being. Niggling minor injuries - elbow, knee, groin have cleared up. My weight has remained fairly constant about 14st 7lb but my BMI has reduced from 28/29% to 24/25%. I used to have regular acupuncture treatment for a long standing back problem although this is no longer necessary (saving £150/£200 per annum). Training the taijiquan martial arts has given me an inner calm, confidence and awareness. If I was confronted in a hostile situation I feel much more capable of dealing with this either mentally or physically than I ever did. The class is challenging both mentally and physically. It is not for the faint hearted or the weak willed. Sifu Waller is firm, fair and very encouraging with those students who make an effort.

My objectives when wishing to take up taijiquan were to improve my fitness, flexibility and learn some basic self defence skills. These objectives are being achieved and are ongoing and improving. taijiquan is now a significant part of my daily life both training the physical aspect and also incorporating the associated thinking and mentality. I consider it to be a pleasure and a privilege to be part of Sifu Waller’s taijiquan class.

(Ray)

I enjoy the taijiquan class, training under Sifu Waller, working in a very professorial atmosphere with friendly students.

(Vivienne) 

I feel extremely lucky to have found a martial arts class where integrity and being a nice person matters, this is missing from every class I have ever attended.

(Dave G)

Having looked around for Tai Chi lessons for mainly health but also martial applications, what I found immediately obvious with Sifu Waller was the practical "Real" teaching; None of the flowery waving arms about, but real scientifically provable methods to aid health and engage martial capability. Having joined the class I find it great to train in an environment where everything I do can be explain in an absolute and scientific way; be demonstrated to be workable and when actually done see the results for myself. In my life free time is in short supply; I want a class where I get value for money and concentrated pure teaching, our class meets both these objectives.

(Damian)

Sifu Waller is one of these men that you respect as soon as you meet him just by his behaviour. 

(Cedric)

Definitely worth studying and in terms of practicing the art, Sifu Waller is bewildering (in a good and incredibly impressive way).

(Dr David Cousins)

Sifu Waller and Rachel treat everyone in the class with great politeness and respect.

(Dave)

I like that there's no macho, aggressive attitude in the class, and that everyone is helpful and respectful of one another.

I also like the structure of the class, and the clear syllabus that lets you see how you're progressing.

(Joel)

Working with Sifu Waller is excellent, we really enjoy it and it is so interesting to see how the form and foundation work develops into the martial work. It's interesting that the more you learn the more everything makes sense! I felt great after the class and couldn't actually sleep as I was going over the things we had learnt in my head! It was very empowering to be able to complete the same exercises as the larger males and not feel at a disadvantage. My height came in quite useful in some of them! I was surprised how little force was required. It's a great group of people to work with.

(Amelia)

Your school is unlike anything else I have experienced. In over 12 years of studying taijiquan and qigong at various schools around the UK, only Sifu Waller's class demonstrates and is able to teach the integral, internal aspects of taijiquan that allow it to be used to its true potential as a martial art. It has been a rare privilege to experience the depth of knowledge and practical skill offered by Sifu Waller, and I would recommend anyone who has the good fortune to be able to attend his classes to do so without hesitation.

(Rob)

I like the classes because I know I'm entering a healthy zone.

I've done a lot of travelling, learning, and philosophizing in my life and what I like about your classes is their integrity. I like the total absence of bullshit. By observing the way my body does or doesn't move each week, I'm able to see where the problems are in every other aspect of my life. For this I'm very grateful.

(Ian)

I very much enjoy your sessions - without any false flattery, you have been the best instructor I have had for any martial art. Your commitment, patience and dedication to the art and your students is something that I believe many instructors should aspire to. To your credit Sifu Waller, you have shown me something that has I did not expect to find in taijiquan... a comprehensive fighting system in itself. I wish the rest of the MA community would wake up and see what you see.

(Stuart)

I'm thoroughly enjoying the training; it is on a completely different level to anything I've done previously.

(Simon)

Sifu Waller teaches a complete syllabus which develops body mechanics, martial application and mental development in a way which I would not have believed before starting! Like so many others in the class, I just wish I had found it earlier!

(Dr Ben Beattie)

Our class is like Alexander the Great teaching Dad's Army. Sifu Waller's not even trying. It's unbelievably powerful and looks like nothing. It's beyond impressive. 

(Karen)

One of the good things about the class is the atmosphere of respect and camaraderie. It is good to feel safe when practicing a martial art. It has affected my day to day life in the fact that I'm more aware of how I use and misuse my body on a daily basis which is particularly relevant to me because I have a physical job. It has also helped me to remain calmer in certain stressful situations.

(Marc)

Sifu Waller is not only an exceptional martial artist, he's also a skilled and very patient teacher. His approach to teaching is structured and methodical but is also rational - founded on physics and biomechanics rather than mysticism and esoteric concepts of energy flow. His taijiquan works, he can explain why it works, he proves it works, and he can teach you to make it work too!

(Eddie)

I specifically looked for a tai class as I wanted something with that could also provide some mental stimulation in order to maintain long term interest. I certainly have not been disappointed! The training has led to me being physically more relaxed yet stronger. I also feel mentally more relaxed, resilient and better able to cope with demanding situations. From an interest point of view, there are seemingly endless opportunities to draw from Sifu Waller's incredible depth of knowledge. A major strength of the class is that whilst students are always encouraged to work hard and progress, they are allowed to do so at their own rate as their circumstances allow.

(Martin)

Having attended the school for a number of months now what is happening for me is nothing short of incredible. I've increased strength and muscle tone similar to when I attended a gym for years. 

(Tony)

When you watch somebody perform Sifu Waller's tai chi it looks like nothing special is happening, but the power being produced is incredible. Surprising and very exciting! The biomechanics are remarkable; you learn so much about how to use your body in a healthier, more dynamic way.

(Dr Adriana Chilińska)

Every exercise that is taught is based on extensive experience and in contrast with other tai chi schools there is no talk of chi or other esoteric concepts, instead the instructors discuss biomechanics and mention what muscle groups work in different exercises. The quality and the effect of the exercises is incredibly beneficial to both the mental and the physical health of the students. 

(Max)

Before I came to Sifu Waller three years ago I had spent six years at four different classes trying to learn tai chi. None of them had a syllabus of any kind. Most were offering tuition of the simplified 24 step, with no self defence and no regard for the health of knees or back. The classes were for one hour only and cost about the same as ours.

(John Bell)

My health has improved immeasurably. I am stronger, fewer aches and pains. Muscle tone has improved. Energy levels increased dramatically. Blood pressure reduced to a level where I no longer need medication. The class in Newcastle has literally changed my life. Daily practice and a weekly class taught by Sifu Waller have improved my health and wellbeing to such an extent that I can't imagine life without tai chi for health. I wish I had discovered tai chi for health years ago but am grateful for the opportunity to attend your class and continue to improve my physical and mental health.

(Margaret)

For those of us who’ve been involved in martial arts for some time, and have some experience of Chinese arts and teachers, I feel we can be confident that with Sifu Waller we have stumbled upon a treasure trove of authentic Chinese martial arts. It’s tremendously exciting as the lineage and history is abundantly clear in his approach. 

(Graham)

Following some diligent research on-line and in the library I identified the handful of most highly qualified teachers in the country. Then was amazed to find one such teacher was right here in Newcastle. 

(Paul)

Rachel is very comprehensive and I felt welcomed. Going to this school is one of the most enriching experiences I had so far. 

(Cedric)

I have trained with many instructors including yourself where I know that I want what they have. However, you have a training method that works and have students with real abilities. This is very rare in the internal martial arts. 

(Tim)

I would strongly recommend Newcastle Tai Chi to anyone who is keen on trying out, learning & further developing tai chi skills for various health benefits or martial arts purposes. I have been working in healthcare for many years and I can assure, I found these skills to be of particular benefit for relaxation, stress-relief, improved movement control, balance and direct self-defence strategies. If you wish to pursue the martial arts route, the school has got a robust training syllabus/grading system which would also interest those who seek a more challenging form of tai chi.

(Dr Laxmikant Ekade)

 Dear Sifu Waller, I feel very lucky to have found your class and have had the opportunity to be your student. I really do enjoy all the lessons and learning about the art. Thank you Sifu Waller for your generosity and the passion you put into teaching.

(Yu-chun)

Most people come to our school because they are seeking to learn tai chi properly and recognise that this is by far the best tai chi in the North East. 

(Patricia)

 I think Sifu Waller knows more about functional biomechanics than all the orthopaedic surgeons I have met put together. 

(Dr David Cousins)

Who learns qigong?

Qigong is studied by all students in our school

Balance & stamina

The exercises are performed standing up.

What does qigong involve?

• Starts simple
• Becomes more challenging
• Increases stamina
• Promotes endurance
• Improves balance
• Stress-relief
• Calm mind
• Composed emotions
• Energises
• No strain
• Strength-building
• Mobile joints
• Relaxed muscles
• Natural movement
• Skeletal alignment
• Poise
• Coordination 
• Low-impact
• Becomes as challenging as yoga

Lengthen

Often people have closed, hunched, stooped posture and tense muscles. Instead of contracting the body, we learn how to lengthen and open it. 

Relax

Qigong must be performed without tensing the muscles.

What is qigong/chi kung?

Standing and moving exercises that require low effort.

Optional extras

In addition to the Monday night class we also offer workshops, tai chi in the park, boot camp, 'indoor' tuition and private lessons. 

Go easy on yourself

Progress cannot be forced; acquiring the skills takes as long as it takes. Take small methodical steps. Proceed at a pace that suits you and your level of ability and commitment. Do what you can without becoming anxious or stressed.

Taijiquan

Tai chi was adapted from 'taijiquan' - a style of kung fu. Learn applications, chin na, jing, neigong, self defence, shuai jiao and weaponry. The taijiquan syllabus has 5 levels. 

Tai chi for fitness

Supplement the health training with psoas work, leg stretches, core strength exercises, mild cardio, Taoist Yoga, weaponry, extra forms and more challenging qigong exercises.

Tai chi for health

Focus on qigong, form and partner work. 

Training options

We offer 3 options for people wanting to move up the syllabus: 

1. Tai chi for health
2. Tai chi for fitness 
3. Taijiquan