The exciting thing about tai chi is that there are so many variations today. Each master has his own way of interpreting the original martial art forms. Moreover, there are new modern styles being developed to suit different practitioners and their pupils. For instance, tai chi for arthritis is tai chi adapted to apply less stress on the joints. However, what all tai chi forms have in common is that they aim to stretch the twelve major meridians of the body, and provide additional health benefits. Remember that even though tai chi is low intensity, it’s important to consult a doctor before taking it up.
Tai chi stretching: snake creeps down variation
The snake creeps down movement is excellent for stretching the yin meridians of the inside leg. Here’s a variation that also opens up the hip joint and strengthens the legs further by training the movement to and fro from leg to leg (it’s okay to not achieve ideal form at the start but work towards it gradually).
Begin by sitting with your weight on one heel, as in traditional snake creeps down position. Then slowly stretch the other leg out, bouncing slightly and flattening the heel of the folded leg. Slowly lower the bended knee to touch the ground, slowly raise it again. Then turning in the foot of the stretched leg, slowly shift your weight on the other leg by pulling it in, all the while sweeping an arc with your arms. Face the other side and extend the leg that was originally folded to complete the position. Repeat as many times as you comfortably can.
Tai chi energy ball variations
Tai chi’s nature as an internal martial art is evident in the focus on energy with movement. Here is an energy ball variation that creates a more powerful awareness of energy and helps to execute this awareness in tai chi maneuvers.
Create and feel the energy ball between your hands. Keeping your hands a constant distance apart, slowly move them so that one hand is on top of the other, or move one hand forward while the other moves back. Always keep the distance between them the same. Continue rotating the ball, going faster (but smoothly) if you can. Shrink and grow the ball; maintain the connection but move them slowly apart and back. At the same time, rotate your hands.
Five animal frolics variation: one legged crane
Qigong is taught as a separate skill in tai chi training, and one of its elements, the 5 animal frolics, is a fun set of exercises that can be adapted with many variations to give the body a healthy workout. The crane exercises are proven to be good for balancing the qi in the heart. Here is a variation of the one-legged crane that can be a fun way to strengthen your legs as well.
Step to your left, breathe in, with your elbows close to your body emulating a crane’s folded wings. Then bend down on your left leg with your weight on it, stretch out your right leg behind you. As you do so, stretch your arms above you, palms facing down, and in one slow fluid movement, bring your weight forward, both legs stretched and sweep your arms down to reach the final one-legged crane posture. Repeat with other side.
Chen style tai chi fan form
The exciting 11-form chen style tai chi that was developed by Master Liming Yue incorporates energetic, explosive movements such as stomps, cannon fists and jumps. The 11-step style can effectively strengthen the legs and lower back, promote good body alignment, develops balance and stability. It can be hard on the knees and the lower back, however, so it should be avoided by people with problems in these areas.
The 11-step style contains the following forms: opening and Buddha’s warrior attendant pounds mortar, lazy about tying coat, six sealing and four closing, single whip, white crane spreads its wings, walk forward diagonally/brush knee, first closing, step forward three times, punch with covered hand, step back and whirl arms on both sides, Buddha’s warrior attendant pounds mortar and closing.
Tai chi for arthritis
Tai chi is not high impact, but arthritis patients can nevertheless have trouble with their knees and lower back with some forms of the form. The variable sun style tai chi adapted from the 97-form sun style of tai chi is meant for arthritic patients and people with hip replacements and other issues. Here is the ‘water cycle’, one of the five movements that take less space than Dr. Paul Lam’s series of adaptations.
Your movements when following the steps should be slow, and your footwork should follow sun style techniques, when one foot advances or retreats, your other foot should follow it. Your palms should always be open throughout the main form. Your hands should be executing small circular movements.
Tai chi for diabetes
New studies show that tai chi can have specific benefits with type II diabetes. A 6-month study conducted by Diabetes Australia found that blood glucose levels were considerably controlled after the study period. This form contains 20 movements, that are low intensity and adapted from both sun and yang styles to create a combination that is beneficial for the health.
The forms included are: commencement movement, opening and closing Hands, wave hands in the clouds (3 times, left), opening and closing hands, fair lady working at the shuttle, open and closing hands, toes kicks left and right, opening and closing hands, wave hands in the clouds (3 times, right), opening and closing hands, closing movement.
When you have mastered these basic forms, add nine more to your routine. These should be in the following order: wave hands in the clouds (3 times to the left), opening and closing hands, sroking the bird’s tail left, opening and closing hands, stroking the bird’s tail right, opening and closing hands, wave hands in the clouds (3 times, right), opening and closing hands, closing movement.
Seated teacup qigong variation
Here’s back to another internal qigong exercise, this time the qigong teacup form, done seated to benefit the aged or arthritic patients or those recovering from illness and injury. By imagining a tea cup and saucer resting on the palms of your hands, you should follow a large spiral of your arms and keep your palms flat and parallel to the horizontal plane at all times. Vary the heights and sizes of spirals for additional balance.
Begin seated with your arms hanging loosely at your sides. Keep your spine comfortably upright, relax your chest and shoulders. Start with your left hand, begin a large outward spiral, carry your arm up till your palm’s flat in front of your face, facing it, then bring it down flat to the same side. Release the arm from the shoulder to the fingertips. Repeat with the other arm, on the opposite side this time. For a higher variation, make a larger spiral so that your spine twists a little and complete the spiral from above the head.
The single whip variations
The single whip is a movement that is tai chi’s trademark and it has different variations depending on the style. The movement strengthens the arm and facilitates energy flow to and from the shoulder and fingers. While the wu style is not suitable in combat positions, it’s ideal for releasing stress since the form pushes outward energy flow in all directions.
Start by turning to your right, your left foot behind. Rest 80% of your weight on your front (right) leg. Put both palms in front, relax, sink on your feet, slowly push with your palms forward (don’t bend at the wrist, it will block the energy flow) and shift your weight on your back feet with a slow fluid motion. Then turn, move your body in a spiral to the left, with your right arm extended in a beak, step out with your left foot. Now the variation: turn in your right foot and the left arm together, to bring your right foot next to your left foot in an open position and your left palm raised, facing outward.
The variation which brings the two feet next to each other in an open position expels energy flow outward, releasing stress.
White crane spreads wings
The white crane spreads wings movement is an upward block movement in martial arts but when used in a tai chi form for health benefits, it’s a graceful movement that inspires balance and fosters good tai chi roots. The yang style variation is a good stress buster.
Turn to your left with your right foot out, heels lined. Shift your weight to your right leg, pace right palm facing up at your hips, left palm facing down at your left shoulder. Now sweep your left foot across, sweep your right palm up to your forehead, left palm down. Turn to your right, sweep your left palm to the right, rotate on your spine a little, turn back to your left with your left palm dropped and your right palm at your forehead, shifting your weight to your left knee.
In this movement, be sure that though your arms counterbalance each other and one arm moves faster than the other, they always remain connected internally. This means the secondary arm should not be limp but filled with internal energy.
Rhythmball or bailong ball
A new and fun application of tai chi is the bailong ball or the taiji softball. You will find tai chi practitioners in Chinese parks often play (in pairs) what looks like very graceful tennis, where the special rackets follow the flow of the ball. Bailong ball can be a good exercise solo as well. As long as you have enough room to swing your arms, you can practice this yourself.
You will need a special racket with a rubber surface and a specially designed ball that is filled with sand. If you perform solo-play, you will be leading the ball with the racket in a continuous circular movement without interruption. The movements that you perform will follow the basic tai chi principles. This will lead to holistic body movements and inner focus as well as various flexible hand techniques. The movements can also be choreographed to music.
Wave hands like clouds
Wave hands like clouds is a tai chi maneuver that provides considerable qigong benefits. People (particularly senior citizens) that are afraid of pain during movements can incorporate the move into their tai chi routine to relieve stress, as it is one of the most meditative moves. The yang variation described here is usually performed three times in a row after performing the single whip motion. The hand positions are slightly different in each style, and this variation is considered most effective in reducing hypertension as the energy flow is coordinated outward by the position of the palms. The form should be relaxed, you should focus on your coordination and center.
From your single whip position, drop the extended hand while you raise an outward circle with the hand that had formed the beak. Complete large circles with the hands, following the upper hands with your eyes, and your palms open. Gently move from foot to foot, with your weight shifting lightly from foot to foot. Remember to keep your arms counterbalancing each other, and imagine that you are drawing large clouds in the sky before you.