Welcome to ToppForm
Holistic Stress Management and Wellness Training
What is Tai Chi & Qigong?
Tai Chi and Qigong (pronounced “chee gung”) are a key components of Traditional Chinese Medicine (TCM), and are practiced by millions of people in China as a way of maintaining and improving their health. Without delving into a detailed history lesson, Qigong practices originated in China thousands of years ago and, put simply, Tai Chi is a younger “relation”, being just hundreds rather than thousands of years old.
The word Qigong means "energy cultivation" and this is essentially the aim of both Tai Chi and Qigong. Via a combination of gentle physical movement, breathing techniques and focused attention, it is believed that the practices activate the body’s self-healing mechanisms and promote increased vitality.
At ToppForm we primarily teach Tai Chi Easy. Unlike much of the Tai Chi training available in the UK where it can take months if not years to learn a complex form, our simple to learn, easy to practice techniques mean that people can start to reap the benefits straight away.
Sounds great! Tell me more about Tai Chi Easy...
There are an estimated 10,000 forms of Qigong, and several hundred
varieties of Tai Chi, which can make it seem rather esoteric and
intimidating. Wanting to bring these powerful self-care methods within
the reach of more people, the Institute of Integral Qigong and Tai Chi
carefully reviewed many of the most prevalent and beneficial of these
forms. The result of this review, Tai Chi Easy, can therefore be
described as a distillation of the “best bits” from these ancient
practices. As the name implies, it is a collection of simple to learn,
enjoyable techniques which are taught in a very accessible way, whilst
being firmly rooted in tradition.
Tai Chi Easy focuses on four essential methods:
- Postural alignment combined with gentle movement
- Breath awareness
- Relaxation techniques
- Self-applied massage
Class participants regularly comment on the effective, enjoyable nature of Tai Chi Easy.
It incorporates a variety of different practices including a form of medical qigong called the Vitality Enhancement Method (known as Bu Zheng Qigong in China). In addition it incorporates a range of movements from traditional Yang Style Tai Chi. Each exercise can be done on its own, or several of the movements can be strung together. In fact, Tai Chi Easy can be viewed as an easily accessible library of exercises which you can draw on as desired.
Tai Chi Easy is an extremely useful and beneficial practice for anyone who does not have either the time or desire to learn a longer form. But equally, it is also an excellent introduction to Tai Chi for those who wish to study this art in more depth.
Currently ToppForm is the only provider of Tai Chi Easy in the UK.
How can Tai Chi Easy help me?
Research suggests that Tai Chi and Qigong may contribute to a number of key physiological health improvements including:
- Enhanced heart health
- Improved balance and coordination
- Increased efficiency of the immune system
- Relieving chronic pain
- Slowing bone loss in women after menopause
The practice can also:
- Relieve stress and anxiety
- Enhance sleep quality
- Improve mental focus
- Promote a more positive attitude
The benefits of the practice have become much more widely recognised in the Western world during recent years, leading to the popularity of Tai Chi classes increasing significantly. Even Harvard University, one of the leading academic institutes in the US, has high praise for this powerful system of self-care:
“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." Harvard Medical School Health Publication June 2009
Many of the health benefits stem from the physical and mental relaxation that people can experience during and after a practice session. However learning more complex forms of Tai Chi can initially be “stress-inducing” rather than “stress-reducing”, and it can take a long time before people can truly relax into, and hence benefit from, such practices.
Tai Chi Easy on the other hand is much less challenging to learn, and hence increased levels of relaxation can be experienced almost immediately. Additionally, by providing a variety of uncomplicated techniques which can be done almost anywhere, it encourages people to undertake regular personal practice, which is how true health benefits are obtained.
Can anyone do Tai Chi Easy?
Tai Chi Easy involves gentle, low-impact, slow motion movements making it suitable for people of all ages and physical abilities. The exercises can be performed whilst either standing or sitting, which can be extremely beneficial for people with physical challenges.
It is ideal for complete beginners as prior experience is not needed. However people who have practiced Tai Chi for many years also enjoy and benefit from these techniques.
If you are planning to use Tai Chi Easy as part of your healing process, please consult with your doctor or health care practitioner.
Do I need any special equipment?
No special clothing or equipment is needed in a Tai Chi Easy class. The only requirements are an open mind and a willingness to relax and enjoy yourself! It is however recommended that you wear loose, comfortable clothing, and perhaps bring along some soft, flat shoes or thick socks.
A bit of Tai Chi philosophy for those who are interested…
The commonly recognised symbol above is called “Tai Chi” (or if you want to be completely accurate, “Tai Chi Tu”). It represents yin and yang, two opposing yet complementary forces or principles that make up all aspects of the universe and our lives. Yin is earth, female, soft, dark, cold, and passive, whilst yang is heaven, male, hard, light, hot and active. Together they make up “the whole”.
This yin yang concept can help us to better understand the interdependence of opposites. For example, we couldn’t measure hot if we didn’t have cold, and we couldn’t have light if there was no darkness to compare it to.
It also emphasises the importance of finding balance in our lives. Within the Tai Chi symbol, yin and yang are shown in perfect balance, and the purpose of the martial art which shares its name is to bring such balance and harmony to the mind, body and spirit.
According to the scientists and philosophers of ancient China, underlying everything in our existence is a primary force which creates and sustains life. This essential life energy is called qi (pronounced “chee”). It is believed that qi travels around our bodies in a network of channels known as energy meridians. When we have optimal, smooth flowing qi we are healthy. If our qi becomes deficient or blocked, then pain, illness or disease occurs. Tai Chi and Qigong both regulate and enhance the flow of qi, restoring it to a state of balance and harmony if you like. Hence regular practice helps to maintain and enhance our health and vitality.
Western science has also recently started to acknowledge this life energy, with researchers seeking qi’s equivalents physiologically, energetically, and even in the realm of quantum physics. So whether you are an advocate of Eastern or Western beliefs, and whether you desire disease prevention, healing, clarity of mind or inner calm, experts will tell you that mastering your inherent life energy is the key to success. Which brings us right back to why learning a little Tai Chi Easy could be so beneficial…