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Seniorgiri
Counter the Loneliness Yourself.
Seniorgiri Series: Hobbies
Holistic Healing
Tai Chi and QiGong
By Shobha Mathur [email protected]
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THIS IS HOBBY HELP SERIES FOR SENIORS.
I am compiling a series of things to do - what to do to counter
loneliness, in addition, how to go about it. The book about Healing
2 became too big. As it is inconvenient to upload and download big
files, I have arranged the info in different files for each system
Learn to Heal Part 1 Covers Energy healing, Auras, Chakras, Reiki,
Pranic Healing, Islamic and Christian Healing. All of which need no
or light touch. This second group also uses Energy to heal, but
this needs some touching or body manipulation. There are eight
systems covered:
1. Acupressure 2. Aromatherapy 3. Crystal Therapy 4. Magnet
Therapy 5. Music Therapy 6. Self massage 7. Sujok 8. Taichi and
qigong
There is a separate book for each. This one is about Oriental
systems Tai Chi and Qi Gong.
I have tested all the links mentioned. As on May 2010, all links
are secure, correct and working. You should look for more as you
surf. You may find many that will suit to your needs. This is just
a first step.
Please feel free to share this with anyone you like.
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Tai chi and QiGong (Chi Gung)
Introduction
Both these systems promote exercises and practices for self
healing. Both are of Chinese origin and part of Traditional Chinese
Medicine (TCM). They can be called Chinese yoga as they incorporate
proper breathing along with the exercises like our own Pranayam and
yogic exercises.
In fact many new teachers are incorporating all systems to make
out unified systems.
Qi Gong is part of Traditional Chinese Medicine and is used as a
preventative measure as well as a remedy for specific
conditions.
Qi Gong (pronounced chi gung) is made up of words Qi = “energy"
and Gong = "cultivation" or "work". It is also known as “energy
cultivation", "energy work" or even "breath work". The primary aim
of Qi Gong is to promote personal energy for self healing and
wellbeing.
Traditional Chinese Medicine is based on the idea that there is
a bio energy system in the body. This bio energy or Qi travels
round the body in energy channels called meridians – just like the
way the veins carry blood around the body.
There are 12 main meridians and 8 secondary meridians carrying
Qi throughout the body and through the major organs. Illness is the
result of interrupted, weak or blocked flow of Qi.
Tai Chi literally means "Supreme Ultimate". It believes that
everything in the universe depends on the interaction between the
dual opposites of Yin and Yang.
Where Yin is represented by night, negative, soft, earth,
intellectual and Yang by day, positive, hard, sky, physical.
Originally Tai chi was known as Tai chi Chuan. Chuan is fist or
boxing.
It is a martial art using Yin and Yang to counteract each other.
For example, hard blocking moves are countered with soft evasive
ones.
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It is also known as tai chi, , tai chi chuan, taiji.
Tai Chi is a moving form of Qigong that can be done as a martial
art or for health. Today, most people practice Tai Chi for health
maintenance and improvement or for mitigating the effects of
chronic conditions such as arthritis and normal aging.
Qigong practice as such, sitting and standing meditation,
provides the energetic foundation of Tai Chi.
Tai Chi, Qigong and Yoga all work with the breath, intention,
and focus. Tai Chi, most forms of Qigong, and some types of Yoga
add movement, which creates additional health benefits.
Tai chi is used today for self defense, and for physical and
mental health. Along with Yoga, tai chi is one of the fastest
growing fitness and health maintenance activities in the United
States.
http://www.eventwebcasting.com/lizconnors/photos/seniors-taichi2.jpg
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Guidelines for Qigong and Tai Chi Practice
Here are some guidelines before you start these practices.
Though these practices are all very mild, you can be at risk for
injury, especially of the knees. Always start carefully and allow
your progress to be "slow but sure".
Some of the complex and vigorous forms of Qigong are
contraindicated in people who are weak from illness or in the
wisdom years.
Do:
Relax deeply and allow the mind to be free of concerns and
considerations. In China this state of mind is also called
"cheerful disinterest", "neutral" and "emptiness". Practice daily
for desired results. Carefully and correctly implemented Qigong and
Taiji are safe to practice even several times a day. The practices
gently restore natural biological and energetic mechanisms of
body.
In Qigong feel free to make up your own routine and change the
practices to suit your needs, likes and limitations. One of the
most powerful forms of Qigong is called Spontaneous Qigong and is
completely intuitive.
In Tai chi it is less acceptable to modify the form. However,
people with severe diseases can modify the practices to respect
their comfort zone and promote self healing.
Always approach each practice with strong belief. Remember that
both Taiji and Qigong are profoundly healing practices.
Let the mind free of worries and negative emotions. It is when
the mind is free of concern that the profound, internal, self
healing resources are spontaneously activated. Keep your breathing
slow, conscious and calm.
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Don't:
Do too much. Take it very, very easy. Ease helps to activate the
Qi. Extra effort and trying hard go against the natural benefits in
all varieties of Qigong. Going too far, too fast may cause
discomfort and fatigue.
Expect too much, too soon. Most often dramatic results come over
time with vigilant practice.
Statutory Warning:
� Qigong and Tai Chi are hazardous to your health problems!
� These practices may limit your doctor visits.
� They help resolve many ailments for no cost.
� They have no side effects.
� They have changed the definition of health care.
� They are dangerous to the conventional medical system and
could have a radical impact on your personal life, your community,
your society and the national debt.
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History
Qigong is an integral part of Chinese traditional medicine. Tai
Chi was developed later. This is also the basis of all later
systems of health, self defense and martial art systems. Kung fu
also has roots in it.
Tai Chi Chuan, meaning Grand Ultimate Fist, is one of the
highest levels of martial art and health practice. It was founded
in China over fifteen hundred years ago. Tai Chi Chuan is one of
the oldest documented forms of martial art. The history of Tai Chi
can be summed up as part legend and part historical record. Legend
would have Tai Chi being started by inspired sage or Taoist
immortal in the Wu Dang Mountains. History would say that Tai Chi
was started by men who dedicated themselves to the painstaking
process of self-cultivation through martial art.
The Tai Chi of today can be traced back to the Yuan Dynasty (AD
1271-1368) to a Taoist scholar by the name of Zhang San-Feng. Zhang
gave up his job as a government official to become a recluse and
study longevity. Already an old man before beginning his Tai Chi
training, he could defeat younger and stronger opponents. It is his
theories that would shape the evolution of Tai Chi for the next
several hundred years.
Tai Chi is a combination of physical exercise, breathing
techniques and meditation, Its slow, relaxed flowing movements of
opening and closing forms, advance and retreat, attack and defense,
channelizes energy and the body's natural movements to attain a
high degree of fitness, both mental and physical
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Differences between Tai Chi and Qi Gong
Though both manipulate body's energy by energy balancing and
strengthening practices, there are some significant
differences.
Focus
Qi Gong focuses to heal and promote health and long life.
Tai chi moves were originally designed to maim and kill. Modern
training tends to concentrate on the self defense and health
aspects.
Mode of exercises
Tai Chi is practiced in forms - sequences of moves of varying
lengths. Each form is a set of postures and movements that can take
up to forty minutes or more to do once
http://www.yogalifestyle.com/images/POBWRCTaiChi200.jpg
Qi Gong has sequences of moves called patterns or sets. A
pattern can range from 4 exercises to 20 exercises. They involve
repeating a
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single movement or small number of movements. These can be
varied - if you have a sore arm you can skip the arm exercises and
go to the next. You can even design your own set.
http://www.qigongchinesehealth.com/files/2713418/uploaded/qigong_drawings_all.gif
Conventions
Tai Chi has strict rules to enforce the body's posture and
placement. For example, effort is taken during Tai Chi practice to
ensure that the knees stay aligned with the feet and do not extend
beyond the toes.
Qigong forms can be more free-flowing than Tai Chi.
Ease of learning
With Tai Chi you have to remember and practice a long form. This
added requirements on the brain keeps it alert, helps with
anti-aging.
Tai chi has to be learnt from a teacher. Qigong can be self
taught from a book or a video.
Breathing
In Qigong, you do slow, rhythmic breathing, often coordinated
with movement, right from the first class.
Tai Chi teachers do not teach breathing. They tell students to
"breathe naturally."
This means to breathe in one of two main ways:
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1) Abdominal breathing (sometimes called "Taoist breathing")
and/or 2) reverse-abdominal breathing (where air is inhaled to the
chest first instead of the abdomen).
You end up using whichever type of breathing natural to you with
your Tai Chi movements.
This is a chart of meridians in skeletal and muscular systems of
body :
http://www.universal-tao.co.uk/photos/meridian.jpg
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Qi gong
The Three Treasures
The Three Treasures -- Jing, Qi and Shen – are
substances/energies that we cultivate in qigong.
They are translated as Jing - Essence, Qi – Vitality or energy
and Shen - Spirit.
The qigong practitioner learns to transform
Jing > Qi > Shen – path of transmutation
And also to transform the process back -
Shen > Qi > Jing - the path of generation or path of
manifestation.
The Three Treasures can also be thought of as three different
frequencies or vibratory spectrum.
Jing
The most concentrated or densely-vibrating energy is Jing.
It is the one associated most closely with our physical body.
The home of Jing is the Kidney Organ System, and it includes the
reproductive energy of the sperm and ova.
Jing is the root of our Vitality, the physical substance out of
which our life unfolds. Jing is the wax and wick of a candle. Or
like hardware and software of a computer – the physical basis for a
functioning system.
Jing is lost through excessive stress or worry. It is also
depleted, in men, via excessive sexual activity (that includes
ejaculation), and in women via abnormally heavy menstruation. Jing
can be restored through dietary and herbal supplements, as well as
through qigong practice.
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Qi
It animates our bodies, allows movement of all sorts: the
movement of breath in and out of our lungs, the movement of blood
through the vessels, the functioning of the various Organ Systems,
etc.
Qi is associated in particular with the Liver and Spleen Organ
Systems. If Jing is the wax and wick of a candle, the Qi is its
flame. If Jing is your computer’s hardware and software, then Qi is
the electricity that allows the system to “turn on,” to actually
function as a computer.
Shen
Shen, is our Spirit or Mind.
It is associated with the Heart Organ System. Shen is the
spiritual radiance that can be seen shining through a person’s eyes
– the emanation of a universal loving-kindness, compassion, and
enlightened power.
If Jing is the wax and wick of a candle, and Qi its flame, then
Shen is the radiance given off by the flame – what allows it to
actually be a source of light. And in the same way that the light
from a candle depends upon the wax, wick and flame, so does healthy
Shen depend upon the cultivation of Jing and Qi.
It is only through the temple of a strong and balanced body that
a radiant Spirit can shine.
The Three Treasures
Though there are thousands of qigong forms they can be broadly
classified in two groups :
Lot of physical movement – similar to Tai chi or martial arts
forms.
Internal focused on breath, sound and visualization that require
little or no physical movement. This is more like meditation.
Each specific form has its own specific techniques for
cultivation of life-force.
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Basic Qigong Axiom: Energy Follows Attention
There are basic mechanisms that are common to all forms of
qigong.
The main maxim of qigong is “energy follows attention.”
Where we place our awareness – our conscious attention – is
where Qi, i.e. life-force energy, will flow and gather.
You may notice sensations of warmth, or fullness, or a tingling
or magnetic feeling, or a sense of heaviness in your fingers or
palm. These are common sensations associated with a gathering of Qi
in a particular place in our body.
Each person’s experience, however, is unique. What’s most
important is simply to notice what it is that you are experiencing,
and to develop some kind of confidence in this basic principle of
qigong practice: energy follows attention.
Indian yoga systems also has this axiom, with the Sanskrit
terms, as: Prana (life-force energy) follows chitta (mind).
What is the mechanism by which “energy follows attention”? In
the initial stages of practice, this has a lot to do with the
physical breathing process. By learning to rest our attention on
the cycling of the inhalations and the exhalations – merging our
mind with the movement of the breath – we activate a capacity for
our mental focus to be able to guide the movement of Qi.
Vipassana follows this principle.
You can experiment with this right now by closing your eyes,
taking a couple of deep breaths, and then putting your attention,
your mental focus, into one of your hands. Hold your attention
there for thirty seconds to a minute, and notice what happens.
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Tai chi Like qui gong, tai chi also has many styles.
The main differences between the different Tai chi styles are in
the speed and pace of performance and the way the body holds the
posture and intent.
Main popular tai chi chuan styles are:
Chen style-
Has coiling moves and fast transitions in speed between slow and
very fast , together with stamping moves and explosive releases of
power.
Yang style –
Has evenly paced flowing moves.
Modern styles:
Modern styles are being created all the time. Frequently they
are created from a single traditional style or sometimes elements
from several styles are blended together.
Compact Tai Chi was created for people with access to a limited
amount of floor space.
Tai Chi for Arthritis was created from Sun and Yang styles to
ease the pressure on joints and encourage mobility.
Tai chi Training and techniques
The training has two primary features:
Solo form –
A slow sequence of movements which emphasize a straight spine,
abdominal breathing and a natural range of motion.
Pushing hands
For training movement principles of the form may need two people
to work together. .
The solo form takes the student through a complete, natural
range of motion over their center of gravity. Accurate, repeated
practice of the
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solo routine helps to retrain posture, encourage circulation
throughout the body, maintains flexibility of joints.
Different variations of the solo forms can be practiced:
Fast–slow,
Small circle–large circle,
Square–round (which are different expressions of leverage
through the joints),
Low sitting/high sitting (the degree to which weight-bearing
knees are kept bent throughout the form.
http://smallab.parsons.edu/blog/files/url.gif
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10 principles of tai chi
Slow Down
This is the grand ultimate principle of T'ai Chi. The stillness
that comes with slowness is what T'ai Chi is all about. You get all
the benefits of T'ai Chi only when you do it slowly.
Take It Easy
Forcing things is contrary to T'ai Chi principles. Physical and
mental stress make you tense and you get all the movements
wrong.
Think In curves
Movement in T'ai Chi is always curved and circular, never
straight and linear. This allows one movement to flow seamlessly to
the next and promotes a better flow of your chi (energy).
Sink Lower
Relaxed and slightly bent knees firmly ground you, letting
energy flow from the earth into your body. This also allows you to
overpower your opponent by getting beneath his or her energy
centre.
Stay balanced
The importance of good balance cannot be over-emphasized--be it
T'ai Chi or real life. Both physically and mentally, good balance
is essential to T'ai Chi.
Go with the Flow
In the practice of T'ai Chi, the movements are performed slowly
and softly, yet there is an underlying strength; just as silk is
both soft and strong. Move and think as if you are on wheels, with
no jerky movements.
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Be Simple
Simplicity is the essence of T'ai Chi. A mind, which is filled
with dogmas, assertions, quotes, is really an uncreative mind. Live
fully, live naturally. And be simple to your core.
Balance your movements
Just as all things in the universe are reciprocal, T'ai Chi is
about balancing your moves- e.g., forward and back, weight-bearing
and non-weight bearing and reach and pull back. This is based on
the ancient Chinese philosophy of Yin and Yang, in which all things
are opposing yet complementary.
Move the whole package
In the practice of T'ai Chi, all parts of the body are linked
together and every movement involves the whole body. When one part
of the body moves, every part moves. When one part is still, every
part is still.
Stay Rooted
If there is no root, there is no fruit.
Always feel that you are firmly planted in the ground. This
applies not only to T'ai Chi, but to life.
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Benefits of Tai Chi for Seniors
The University of Illinois conducted a controlled study on tai
chi involving a group of seniors with an average age of 80. In
2006, the university released the results, which noted strong
improvement in balance, energy levels, ability to balance,
flexibility, and sleep quality in as little as six months.
The Mayo Clinic reports that regular practice, senior
individuals may:
Relieve the symptoms of chronic pain, anxiety, and
depression.
Improve coordination, reducing the number of falls.
Improve everyday physical functioning, which promotes
independent living.
Reduce arthritis pain, joint stiffness, and high blood
pressure.
Maintain a healthy bone density level to reduce breakage.
Improve overall fitness.
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Some points about tai Chi
It can be practiced anywhere.
There’s very little risk of overdoing it, and there’s no need
for special equipment.
However, like with any new exercise endeavor, it’s best to check
with your health advisor before trying it for the first time.
Tai chi combines a type of meditative relaxation process with
flowing movements, which results in benefits to both the power of
the body and the mind.
While tai chi attracts people of all ages, tai chi can be
especially beneficial to those who have arthritis, are recovering
from injuries or have difficulties in working with any but the
lowest impact exercises.
Tai chi exercises are low impact. Therefore, these exercises put
minimal pressure on your joints and tendons.
Low impact does not mean low health benefits. Practicing tai chi
regularly can improve your cardiovascular health.
Tai chi helps to improve balance. Studies show that seniors who
practice tai chi regularly are less likely to fall than those who
do not.
Tai chi also helps to improve range of motion and
flexibility.
Many people have reported that practicing tai chi has helped
control pain.
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Tai chi For Seniors
It seems that most people want or need what tai chi offers - the
introspection, meditative aspects, flexibility, balance, mental
improvements) as they begin to age. Tai chi can be so wonderfully
non-competitive that all ages (20 – 90+ years) and skill levels
benefit.
People who practice tai chi for the health benefits actually
train their bodies to find better balance, to be more rooted - so
that they respond in better ways in real life situations (walking
on ice, being bumped at a shopping mall - and not falling
over).
They carry themselves in a softer manner - (i.e.: shoulders
relaxed, reducing head and back aches). The learn to breath more
deeply, improving body functioning and reducing stress. All this is
learned at a slow speed, and then becomes a part of your
reflexes.
The best part of these moves is that they can be done with a
different focus each time. In the morning - perhaps focus on the
flexibility, at work - maybe at the breathing and concentration,
and before bed - the relaxation and peaceful aspects may be most
important.
Benefits for Elderly People Shown in Studies
According to the results of a study that included 40 frail
elders, the exercises were perceived as manageable, practiced twice
a week for 31 to 60 minutes, twice daily.
The study results show that Tai Chi for the elderly should be
encouraged as a form of exercise that can be practiced even among
frail older adults. Elderly Tai Chi participants preferred
practicing the exercises among small group.
Another study showed that elders with decreased sensation in the
feet benefited from practice by improving balance related to loss
of sensation. Damage to nerve endings in the feet can increase risk
of falls. Tai Chi exercises reduce fall risk among the elderly by
improving sensation in the feet
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Other benefits of tai chi are the strengthening of leg and hip
joints, as well as the core muscles of the back and abdominals.
This may be why tai chi exercises improve balance in seniors
while walking. The ability to counter and change your gait if you
begin to slip can make the difference from landing on a hip or
regaining control.
The movements of a tai chi form are deliberate and precise,
toning muscles. In addition, tai chi is a weight-bearing exercise,
which helps prevent bone loss.
Tai chi can also be done seated .
Tai Chi can also reduce stress, making the exercises a safer
alternative than medications to treat anxiety, especially for
elders sensitive to anti-anxiety medications.
Tai Chi practiced by elders can relieve pain associated with
osteoporosis, arthritis and a variety of other chronic pain
conditions.
Elders who engage in Tai Chi exercises enjoy the increased
socialization when practiced in a small group.
http://www.irishhealth.com/article.html?id=13329
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Exercise Points for Elderly
� Consult your doctor before attempting any exercise.
� When you practice tai chi, wear comfortable clothes and a flat
shoe or sneaker.
� Tai Chi exercises for elderly people can be performed standing
or in a chair.
� The exercises improve flexibility and strength.
� A session typically lasts about 40-50 minutes. First 15 to 20
minutes are used with some stretching as a warm-up. Although the
movements are slow, tai chi is an aerobic exercise. The tai chi
form may take up 20 minutes after which practitioners spend time
cooling down.
� Tai chi is a way to learn how to relax and concentrate
intensely at the same time while actually using your body. It is
meditation in movement.
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Tai chi for Wheel chair
With your health care professional's permission you can do
these. All the upper body movements, and even the leg movements (if
possible) can be adapted to a sitting position. The moves can
provide significant back stretching and exercise - an important and
valuable feature to the exercise - but only if your back is in
reasonable shape.
The 4 Minute Fitness video is even more appropriate for sitting
practice. The movements are all taught from a sitting and standing
position.
www.4minutefitness.com
Always take it slowly at first, adapt it to your specific
capabilities, and consult your doctor, therapist or
chiropractor!
http://www.gemstaff.com/forms/wheelchair_exercises.jpg
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Tai Chi for specific problems
Knee Osteoarthritis Pain in Elderly
http://osteoarthritis.about.com/b/2009/10/31/tai-chi-reduces-knee-osteoarthritis-pain-in-elderly.htm
Review article in the Archives of Internal Medicine suggests,
the ancient martial art of Tai Chi not only improves strength,
balance and flexibility in older people, but it also has positive
effects on chronic health conditions like multiple sclerosis and
joint problems.
Parkinson’s Disease
http://worldtaichiday.org/LIBRARYArticles/LIBRARYTaiChiPARKINSONS.html
(Bill Douglas, the author of this article, is a national
presenter for "Tai Chi and Parkinson's Disease.")
Tai Chi movements rotate the human body in about 95% of the ways
the body can move, when a long form is practiced. This is far
beyond what other exercise offers, and in fact the closest would be
several swimming strokes, which together would only rotate the body
in about 65% of the ways it can move.
Crohn's Disease
http://www.crohns-disease-and-stress.com/taichi.html
Patients with Coronary Heart Disease
http://content.karger.com/ProdukteDB/produkte.asp?Doi=134299
TC reduces some cardiovascular risk factors, such as
hypertension and dyslipidemia. Recent studies have also proved that
TC is safe and effective for patients with myocardial infarction,
coronary bypass surgery and heart failure. Therefore, TC may be
prescribed as an alternative exercise program for selected patients
with cardiovascular diseases. In conclusion, TC has potential
benefits for patients with CHD, and is appropriate for
implementation in the community.
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Tai Chi for Arthritis
http://www.taichiforarthritis.com/
In 1997, Dr Paul Lam, a family physician and tai chi expert, led
a team of tai chi and medical specialists to create this safe and
effective program. It is easy and enjoyable to learn. Studies have
shown it relieves pain and improves quality of life. For this
reason, arthritis foundations around the world are giving it their
support.
Tai Chi aids type 2 diabetes control
Posted: Tue 01/04/2008 by Deborah Condon -
www.irishhealth.com
Tai chi exercises can improve the control of type 2 diabetes,
the results of a small study indicate.
Researchers assessed the impact of a 12-week programme of Tai
Chi exercises on the T cell activity of 30 patients with type 2
diabetes and 30 healthy people of the same age. T cells are a key
component of the body’s immune system. They produce powerful
chemicals, including interleukins, which alter the immune response.
After 12 weeks, excess blood sugar levels in the patients with
diabetes had fallen. Furthermore, levels of interleukin-12, which
boosts the immune response, had doubled. While levels of
interleukin-4, which suppresses the immune response, had fallen. T
cell activity had also increased significantly. According to the
researchers from Taiwan, strenuous physical activity depresses the
immune system response, but moderate exercise appears to have the
opposite effect.
“Tai chi may prompt a fall in blood glucose levels, or improve
blood glucose metabolism, sparking a drop in the inflammatory
response. Alternative, the exercise may boost fitness levels and
the feeling of wellbeing, which may then boost the health of the
immune system”, the researchers suggested.
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In a separate study carried out by Australian researchers, a
12-week programme of Tai Chi and Qigong – another Chinese exercise
– prompted a significant fall in blood glucose levels. It also led
to improvements in other indicators of metabolic syndrome. This
syndrome refers to a group of conditions including obesity, high
blood pressure, abnormal cholesterol levels and resistance to
insulin, which combine to increase your risk of heart disease,
stroke and diabetes. Thirteen participants exercised for up to 1.5
hours, up to three times a week. They were also encouraged to
practise the exercises at home. At the end of the 12 weeks, they
had lost an average of 3kg (6.6lbs) in weight and their waist size
had dropped by an average of almost 3cm. The researchers noted that
the participants’ blood pressure dropped significantly and by more
than would have been expected from the weight loss alone.
Furthermore, insulin resistance, which is sometimes referred to as
pre-diabetes, also improved significantly.
The participants said they slept better, had more energy, felt
less pain and had fewer food cravings while on the programme. By
the end of the 12 weeks, three of those taking part no longer met
the criteria for metabolic syndrome. Details of both of these
studies are published in the British Journal of Sports
Medicine.
http://www.irishhealth.com/article.html?id=13329
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Links
Free lessons
Free Lessons on Qigong Exercise
If you are interested in benefiting from tai chi qigong but
can't afford the pricey lessons, or if you don't want to pay the
heavy price of taking commercial lessons without first trying them
out, try the following qigong exercises below.
http://www.chikung-unlimited.com/Qigong-Exercise.html
World T'ai Chi & Qigong Day
FREE Stress Relief Tai Chi Video Lesson FREE Stress Relief
Meditation Video
http://www.worldtaichiday.org/
Godserver Library
Free videos for download
http://www.godserver.com/directory/Tai_Chi_and_Qigong/
Tai Chi for Senior Citizens: Video Series
Tai Chi for senior citizens is a simplified martial art that is
designed to help improve general health and overall well-being.
Learn several movements to help relieve stress and tension from a
professional Tai Chi instructor in this free video series.
There are 16 videos in this series:
http://www.ehow.com/videos-on_7704_tai-chi-senior-citizens.html
How to Do Tai Chi Forms & Exercises: Video Series
eHow Video Series: Learn Tai Chi forms, exercises, &
techniques such as the Crane Walk and Tai Chi breathing, in this
free Tai Chi video series.
There are 15 videos in this series:
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http://www.ehow.com/videos-on_1796_do-tai-chi-forms-exercises.html
How To Practice "Healing Sounds" Qigong To Transfor m Anxiety
Into Joy
In this simplified version of the practice, we transform the
stuck energy of anxiety and/or cruelty, located in the heart
organ-system, into the heart's virtue of joy.
http://taoism.about.com/od/practices/ht/HS_Heart.htm
General
Tai chi: Discover many possible health benefits
Although tai chi is generally safe, consider talking with your
doctor before starting a new program. This is particularly
important if you have any problems with your joints, spine or
heart, if you are pregnant, if you have any fractures, or if you
have severe osteoporosis
http://www.mayoclinic.com/health/tai-chi/SA00087
Health Benefits of Tai Chi
Western Science recognizes the following benefits of practicing
Tai Chi: increased oxygen uptake and utilization (more efficient
breathing), reduced blood pressure, slower declines in
cardiovascular power, increased bone density, increased strength
and range of motion of joints, greater leg strength, knee strength,
and flexibility, reduced levels of stress hormones during and after
practice, improved immune function, and heightened mood states.
http://www.taichiacademy.com/healthbenefits.htm
Easy Taichi
Benefits of Tai Chi and 4 Minute Fitness... In other words, why
bother?
http://www.easytaichi.com/Benefits.htm
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Tai Chi Chuan International
http://www.taichichuan.co.uk/
Everyday Taichi
http://www.everyday-taichi.com/index.html
Tai-chi India .com
http://www.taichiindia.com/
Taichi India Academy
Bangalore Chennai Delhi Hyderabad Mumbai Pune Kochi
http://www.taichiacademyindia.com/index.html
T'AI CHI Magazine
http://www.tai-chi.com/
Tai Chi Articles, Vidéos & HowTos
http://www.life123.com/health/fitness/tai-chi/tai-chi-for-seniors.shtml
Taichido
http://www.taichido.com/
Qi gong Institute
http://www.qigonginstitute.org/html/taichihealth.php#TCvsQigong
tai chi styles
http://www.everyday-taichi.com/tai-chi-styles.html
Feel the Qi
http://www.feeltheqi.com/articles/intro_articles.htm
Qi Gong Information
Wealth of info
http://www.naturalhealthweb.com/topics/subtopics/qi_gong.html
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Delhi Tai Chi . Com
http://www.delhitaichi.com/chikung.html
Snake style
The 10 QiGong Standing Meditation Positions
http://www.snakestyle.net/
China Universe Qigong
http://www.angelfire.com/co/qigong/eindex.html
Qi Gong Information
http://www.naturalhealthweb.com/topics/subtopics/qi_gong.html
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Acknowledgement
The filler Flower graphics used here are from Hellas Multimedia
http://www.hellasmultimedia.com/webimages/default.htm. The
beautiful graphics are free. Graphics from the net are acknowledged
at the point. Other clipart are from WP Clipart Free Collection.
http://www.wpclipart.com/index.html Some graphics are from me. This
e book is by Ms.Shobha Mathur [email protected]
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Seniorgiri THIS IS HOBBY HELP SERIES FOR SENIORS. Tai chi and
QiGong (Chi Gung) Guidelines for Qigong and Tai Chi Practice Do:
Don't:
History Differences between Tai Chi and Qi Gong Qi gong The
Three Treasures Jing Qi Shen
Basic Qigong Axiom: Energy Follows Attention
Tai chi Tai chi Training and techniques 10 principles of tai chi
Benefits of Tai Chi for Seniors Some points about tai Chi Tai chi
For Seniors Exercise Points for Elderly Tai chi for Wheel chair
Tai Chi for specific problems Knee Osteoarthritis Pain in
Elderly Parkinson’s Disease Crohn's Disease Patients with Coronary
Heart Disease Tai Chi for Arthritis Tai Chi aids type 2 diabetes
control
Links Free lessons General
Acknowledgement
