Notes & Bibliography

 

1) See Benefits of Taiji.
2) Go to the Links page for other interesting and useful Taijiquan information.
3) See the Annotated Bibliography.
4) Here are some Western research studies showing Taiji benefits:

* Harvard Health Letter - July, 1997, "tai chi... reduces some stress hormones, reduces risk of falling (the leading cause of death by injury in older folks), and improves balance."

* The Mayo Health Letter - February, 1998 - "In recent years, a gentle form of ancient Chinese martial arts, called tai chi, has gained attention as a method for improving balance... reduced their risk (of falling) by about 40%."

* The BC Medical Journal reports - (May, 1997) - All manner of illnesses have been researched, mostly in China, but also in North America and Europe. Benefits have been claimed for joint disorder, heart disease, hypertension, substance abuse disorders, and stress related illnesses, to name just a few.

* Taiji practice may delay the decline of cardiorespiratory function in older individuals (Lai et al. in the Journal of American Geriatrics Society - 1995), and can be a positive part of rehabilitation and a safe alternative exercise for people suffering from rheumatoid arthritis (Kirstens et al. in American Journal of Physical Medical Rehabilitation, 1991)

* A 1992 Australian study of 96 practitioners found that tai chi had the same effects on heart rate, blood pressure, and stress hormones as brisk walking.

* An Atlanta study of 200 people in their 70's found that 15 weeks of tai chi training cut their risk of falling nearly in half, and reduced blood pressure.

* According to Robert Whipple, an expert on balance and gait at the University of Connecticut School of Medicine, "The human frame is phenomenally unstable. We stand on a narrow foundation... Tai chi has come up with the best possible biomechanical scenarios for keeping a person stable - to maximize your base by widening your stance, and to keep your head and torso as vertical as possible."

* According to "Health After 50" (John Hopkins Medical Letter, July,1999), on "Nipping Anger in the Bud...": "Practice a relaxation technique. The most popular are deep breathing, yoga and tai chi (a Chinese martial art involving a series of slow, graceful movements). These techniques decrease blood pressure, breathing rate, heart rate and muscle tension."

* Another John Hopkins publication (1999). "Deep breathing may improve fitness levels in people with chronic heart failure. Yoga-derived breathing training (as practiced in tai chi) may increase oxygen levels and ease breathing difficulties."

  1. *Consumer Report, Feb. 2000. "A routine that combines moderate exercise with meditation techniques, such as a concentration on breathing, may give a two for one reward for stress relief. Tai Chi and yoga are gentle, slow exercises that promote balance, flexibility, stretching and mental calm."

5) National Center for Complimentary and Alternative Medicine-Funded Research (http://nccam.nih.gov/health/taichi/) has supported studies of tai chi's effects on:

  1. •Bone loss in postmenopausal women

  2. •Cancer survivors

  3. •Depression in elderly patients

  4. •Fibromyalgia symptoms, such as muscle pain, fatigue, and insomnia

  5. •Osteoarthritis of the knee

  6. •Patients with chronic heart failure

  7. •Rheumatoid arthritis

6) Visit Tai Chi and Qigong for Health Information Center (http://www.americantaichi.net/) for numerous other links to medical and research in taiji, taijiquan and qigong practices


Bibliography

Cheng, Man-Ch'ing. Cheng Man-Ch'ing's Advanced T'ai-Chi Form Instructions. With Selected Writings on Meditation, the I Ching, Medicine and the Arts., ed. Douglas Wile (Brooklyn, N. Y.: Sweet Ch'i Press, 1985).

Insights from a modern master of Taiji who was also superbly accomplished in painting/calligraphy and Traditional Chinese Medicine.


Chia, Mantak. Taoist Ways to Transform Stress Into Vitality, (Huntington, N. Y.: The Healing Tao Press, 1985).

An acknowledged Qigong Master teacher, Chia's books are anatomically accurate in connecting kinesthetic awareness with internal organ energy. Excellent exercises stress mental visualization.


Chuen, Lam Kam. The Way of Energy: Mastering the Chinese Art of Internal Strength with Chi Kung Exercise, (New York: Simon & Schuster, 1991).

Standing Qigong practice; beginning to advanced postures and instructions.


Cohen, Kenneth S. The Way of Qigong: The Art and Science of Chinese Healing. New York: Ballantine Books, 1997.)

Perhaps the best book for the beginner and intermediate practitioner about the hows and whys of Qigong practice. Cohen has studied and written extensively on the subject.


Delza, Sophia. T'ai Chi Ch'uan: Body and Mind in Harmony, The Integration of Meaning and Method, (Albany, New York: State University of New York Press, 1985).

The teacher who is generally recognized as introducing Taijiquan to America.


Huang, Al Chung-liang. Embrace Tiger, Return to Mountain, (Moab, Utah: Real People Press, 1973).

An inspirational book that talks not so much about technique, but about the spirit of Taijiquan practice and energy work.


Hyams, Joe. Zen in the Martial Arts, (New York: Bantam Books, 1988).

Although not specifically about Taijiquan, Hyams presents some useful beliefs and values that can be derived from martial arts practice in general to the questions of life.


Jou, Tsung Hwa. The Tao of Tai-Chi Chuan, ed. Shoshana Shapiro (Rutland, Vermont: Charles E. Tuttle Co., 1983).

A wonderfully balanced and inspiring book by a modern Master. Reveals the broad outlines of Taijiquan practice and its connection to deep and profound philosophical/ethical issues raised in traditional Chinese culture.


Kotsias, John. The Essential Movements of T'ai Chi, (Brookline, MASS: Paradigm Publications, 1989).

A good primer on simple, mechanical movements that can refine your subtle Taiji practice. Easy to understand and practice.


Yuasa, Yasuo. The Body, Self-Cultivation, and Ki-Energy. (Albany, N.Y.: SUNY Press, 1993).

An excellent, in-depth working through of Ki (Qi) theory and its manifestations and training in traditional Eastern arts. A new way of looking at body and energy.


Zhang, Yu Huan and Ken Rose. A Brief History of Qi. (Brookline, MASS.: Paradigm Publications, 2001).

Discusses the roots of qi theory through language, culture, art and Chinese philosophy.