healthy moves

Healthy Moves

Paul T. Del Bel, LCSW, MBA

Loosening Up Exercises• Shaking out of hands .............................. up and down• Ankle rotations ..........................separate and together• Knee rotations ........... extended leg, inside and outside• Forward bend ............................upward yoga opening• Full body twist ......................................extended arms• Breath release .......... deeply inhale with sighing exhale

Origins of Tai Chi Two Theories1) Circa 1100 A.D. during the Sung dynasty.

Zheng Dan Fown–a Taoist priest of the Wu Dong system.

Simplified Chinese Traditional Chinese Roman Alphabet

Origins of Tai Chi Two Theories2) Circa late 1600s during the Ming dynasty. The founder

was Chen Wong Ting who lived in the Henan Province. During the sixth generation, Chen Cheng Hing took in an outsider as a student–Yang Lu Zen.

Origins of Tai Chi • Yang Lu Zen founded the Yang

school of tai chi. • Subsequently, other tai chi

styles were also created: Wu, Mo, Hao, Sun, and Fu.

Origins of Tai Chi The art was transmitted down through the ages as part of “soft” internal martial arts styles emphasizing blending and yielding verses the “hard” external martial arts styles emphasizing speed and power.

Energy

Origins of Tai Chi • Tai Chi (Qi) has been called “Meditation in Motion.” • Tai means “grand.”• Chi means “ultimate.” • “Tai Chi” according to ancient Chinese philosophers

is the grand and ultimate state that existed before the creation of heaven and earth.

Basic Philosophy/ConceptsTai Chi–

• This energy force is composed of two opposite parts: Yin: the negative form Yang: the positive form

• The essence of the practice of Tai Chi is to cultivate one’s life energy or chi through the balancing of Yin and Yang.

Basic Philosophy/ConceptsTai Chi–

• Tai Chi unblocks and encourages the proper flow of chi, cultivating mental, physical, and spiritual development.

• The ultimate goal of Tai Chi practice is to be at peace with one’s self, and to live in harmony with others and nature.

Health Benefits of Tai Chi Overview–

Published Scientific Findings• Harvard Medical School• Mayo Clinic• American Journal of Epidemiology• National Institute of Health• American Council on Exercise

Health Benefits of Tai Chi Overview–

• Growing evidence shows tai chi has value in treating or preventing many health problems.

• Tai chi can also be called “Medication in Motion.”• Movements are circular and the muscles are relaxed. • Tai chi movement forms can be short or long.• A short form is usually recommended for beginners,

especially for those not in good physical condition.

Tai Chi Health Benefits• Reduces stress and anxiety.• Eases depression.• Increases energy, stamina, and endurance.• Improves sleep quality and duration.• Improves upper and lower body strength and flexibility.

Tai Chi Health Benefits• Increases balance–improves

standing, ability to walk, agility, and reduces falls.

• Increases muscle strength and definition.

• Reduces joint pain.

Tai Chi Health Benefits• Increases aerobic capacity

(depending on form type).• Lowers blood pressure.

and cholesterol levels.• Increases mineral bone density.• Enhances the immune system.

Eight Pieces of BrocadeChi Gung (Gong)–A warm up to tai chi practice.

• Place tongue on roof of mouth. • Breathe in and out through

the nose. • Begin and end with

three permeating moves. qi gong

Eight Pieces of Brocade1) Two hands push against the sky to circulate energy.2) Left and right open the bow to regulate the spleen.3) Single raise hand to regulate the stomach.4) Looking backward to cure fatigue.5) Rotate head to reduce stress and strengthen the heart.6) Arch the back to strengthen the body.7) Drill fists to gain muscular strength and vitality.8) Lift legs to smooth out chi and strengthen the kidneys.

Five Animal FormDeveloped by Hua Tuo, the father of Chinese medicine in the second century A.D.• Tiger – to develop muscular

strength. The Tiger strengthens the waist, sinews and kidneys and builds internal power.

Five Animal Form, cont.• Deer – to develop grace

and relaxation. The Deer gives a long stretch to the legs and spine, creating open, expansive movement with very flexible sinew and bones.

Five Animal Form, cont.• Bear – to develop rooted

power. The Bear creates greater leg length, fortifies the bones and develops energy in the kidneys, your fundamental source of vitality.

Five Animal Form, cont.• Monkey – to develop

suppleness and agility. Becomes quick witted, alert, and nimble.

Five Animal Form, cont.• Crane – to develop

balance, lightness and agility. The Crain cools and relaxes your whole body, balances the heart energy, gently stretches your ligaments and releases your spine.

Loving Kindness MeditationMay I feel safe

May I feel happyMay I feel strong

(sit up straight)May I live with ease