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is a Chinese martial art. Initially developed for combat and self-defense, for most practitioners it has evolved into a sport and form of exercise. As an exercise, tai chi is performed as gentle, low-impact movement in which practitioners perform a series of deliberate, flowing motions while focusing on deep, slow breaths. Often referred to as "meditation in motion", tai chi aims to concentrate and balance the body's purported (vital energy), providing benefits to mental and physical health.
Many forms of tai chi are practiced, both traditional and modern. While the precise origins are not known, the earliest documented practice is from Chen Village and Zhabao Village in Henan on the North China Plain, a region where centuries of rebellions, invasions, and adverse economic and social conditions nurtured the development of a wide range of martial arts, including those of the Shaolin Monastery on Mount Song at the western edge of the plain.
Most modern styles trace their development to five traditional schools: Chen, Yang, Wu (Hao), Wu, and Sun. In the early 20th century Yang Chengfu, Wu Jianquan, Sun Lutang, and others promoted and standardized the art for its health benefits in programs supported by the Nationalist government, an approach that was further expanded and institutionalized by the PRC government after 1949. In 2020, tai chi was included in the UNESCO List of Intangible Cultural Heritage of Humanity.
| , the cosmological relationship of Yin and Yang |
| fist, or boxing |
The etymology of tai chi's Chinese name is somewhat uncertain because of the lack of a record of spoken usage. Before the mid-nineteenth century, it appears that outsiders generically described the art as , "Long Boxing"(長拳), or . In the mid-nineteenth century, the art began to be associated with the philosophy of (see Conceptual background). This association may have originated in the writings of the founders of Wu (Hao)-style tai chi, perhaps inspired by a tai chi classic attributed to the semi-mythical Wang Zongyue that begins with the words " is born from ; it is the mother of Yin and Yang". However, as the Wu (Hao) founders had no financial need to promote their art, their contributions to the "tai chi classics" were not distributed widely for many years. The first public association between and the art was a poem by Imperial Court scholar Weng Tonghe describing a tai chi performance by Yang Luchan.Davis 2004, p. 38-40Wile 1996, p. 20Li Jianqing, p. 37-38 It is not clear whether Weng was making a new connection or whether the new name was already in use. Written evidence for the Yang family's adoption of the name first appeared in a later text, possibly completed in 1875 by Yang Luchan's son, Yang Banhou, or no later than the first decade of the twentieth century by one or more of Yang Banhou's disciples.Yang Banhou 1875 By the second decade of the twentieth century, Yang Chengfu's disciples and Sun Lutang were using the term in their publications, including in the titles of some of the tai chi classics. It then appeared in a book by a Chen family member, Chen Xin, published after he died in 1929.Sun Lutang 1921
Early tai chi sources are grounded in cosmology. cosmology appears in both Taoist and Confucian philosophy, where it represents the single source or mother of yin and yang (represented by the symbol ). Tai chi also draws on Chinese theories of the body, particularly Taoist (internal alchemy) teachings on (vital energy) and on the three . Cheng Man-ch'ing emphasizes the Taoist background of tai chi and states that it "enables us to reach the stage of undifferentiated pure yang, which is exactly the same as Laozi's 'concentrating the qi and developing softness'".
As such, tai chi considers itself an "internal" () martial art focused on developing . In China, tai chi is categorized under the group of Chinese martial arts—that is, arts applied with internal power. Although the term suggests these arts originated in the Wudang Mountains, it is used only to distinguish the skills, theories, and applications of from those of the Shaolinquan grouping, or (hard/external styles).
Tai chi also adopts the Taoist ideals of softness overcoming hardness, of (effortless action), and of yielding into its martial art technique while also retaining Taoist ideas of spiritual self-cultivation.
Tai chi's path is one of developing naturalness by relaxing, attending inward, and slowing mind, body, and breath. This allows the practitioner to become less tense, to drop conditioned habits, to let go of thoughts, to allow to flow smoothly, and thus to flow with the . It is thus a kind of moving meditation that allows us to let go of the self and experience no-mind () and spontaneity ().
A key aspect of tai chi philosophy is to work with the flow of yin (softness) and yang (hardness) elements. When two forces push each other with equal force, neither side moves. Motion cannot occur until one side yields. Therefore, a key principle in tai chi is to avoid using force directly against force (hardness against hardness). Laozi provided the archetype for this in the when he wrote, "The soft and the pliable will defeat the hard and strong." Conversely, when in possession of leverage, one may want to use hardness to force the opponent to become soft. Traditionally, tai chi uses both soft and hard. Yin is said to be the mother of Yang, using soft power to create hard power.
Traditional schools also emphasize that one is expected to show ("martial virtue/heroism"), to protect the defenseless, and to show mercy to one's opponents.
In December 2020, the 15th regular session of the UNESCO Intergovernmental Committee for the Safeguarding of the Intangible Cultural Heritage included tai chi in the UNESCO Representative List of the Intangible Cultural Heritage of Humanity.
Tai chi movements were inspired by animals, especially birds and leopards.
There are also numerous other supporting solo practices such as:
There is no scientific evidence for the existence of qi, nor any demonstrating the effectiveness of acupressure or traditional Chinese medicine beyond that of placebo treatment.
Further training entails learning (push hands drills), (striking techniques), free sparring, grappling training, and weapons training.
The fundamental training concepts of the art are detailed in a few dozen classical texts originally written in classical Chinese by tai chi masters, the "tai chi classics". In these texts, it is noted that the physiological and kinesiological aspects of the body's movements are characterized by the circular motion and rotation of the pelvis, based on the metaphors of the pelvis as the hub and the arms and feet as the spokes of a wheel. Furthermore, the respiration of breath is coordinated with the physical movements in a state of deep relaxation, rather than muscular tension.
Tai chi is a complete martial art system with a full range of bare-hand movement sets and weapon forms, such as the (straight sword), (curved sword), and (spear), which are based on the dynamic relationship between and . While tai chi is typified by its slow movements, many styles (including the three most popular: Yang, Wu, and Chen) have secondary, faster-paced forms. Some traditional schools teach martial applications of the postures of different forms (taolu).
(solo "forms") are choreographed sets of movements practiced alone or in unison as a group. Tai chi is often characterized by slow movements in Taolu practice, and one of the reasons is to develop body awareness. Accurate, repeated practice of the solo routine is said to retrain posture, encourage circulation throughout students' bodies, maintain flexibility, and familiarize students with the martial sequences implied by the forms. Usually performed standing, solo forms have also been adapted for seated practice.
More exotic weapons include:
Some traditionalists claim that tai chi is a purely Chinese art that comes from ancient Taoism and Confucianism. These schools believe that tai chi theory and practice were formulated by Taoist monk Zhang Sanfeng in the 12th century. A research project conducted by the China Sports Commission determined as much, and Wu Tunan also examined Zhang Sanfeng's contribution to Tai Chi in his book "A Study of Tai Chi". These stories are often filled with legendary and hagiographical content and lack historical support.
In March 2007, the China Federation of Literary and Art Circles recognized Chenjiagou in Wen County, Jiaozuo City, Henan Province as the birthplace of Chinese Tai Chi. In August 2007, after further detailed investigation and verification of various opinions in society, the national martial arts department recognized Chenjiagou in Wen County as the "birthplace of Chinese martial arts Tai Chi."
Modern historians point out that the earliest reference indicating a connection between Zhang Sanfeng and martial arts is actually a 17th-century piece called Epitaph for Wang Zhengnan (1669), composed by Huang Zongxi (1610–1695). Aside from this single source, the other claims of connections between tai chi and Zhang Sanfeng appeared no earlier than the 19th century. According to Douglas Wile, "there is no record of a Zhang Sanfeng in the Song Dynasty (960–1279), and there is no mention in the Ming (1368–1644) histories or hagiographies of Zhang Sanfeng of any connection between the immortal and the martial arts."
Another common theory for the origin of tai chi is that it was created by Chen Wangting (1580–1660) while living in Chen Village (陳家溝), Henan.Mark Chen (2025). 155643488X, North Atlantic Books (Distributed to the book trade by Publishers Group West). 155643488X The other four contemporary traditional tai chi styles (Yang, Sun, Wu and Wu/Hao) trace their teachings back to Chen village in the early 1800s.Douglas Wile (1983). 091205901X, Sweet Ch'i Press. 091205901X
Yang Luchan (1799–1872), the founder of the popular Yang style, trained with the Chen family for 18 years before he started to teach in Beijing, which strongly suggests that his work was heavily influenced by the Chen family art. Martial arts historian Xu Zhen claimed that the tai chi of Chen Village was influenced by the style practiced at nearby Shaolin Monastery, while Tang Hao thought it was derived from a treatise by Ming dynasty general Qi Jiguang, ("New Treatise on Military Efficiency"), which discussed several martial arts styles including .
In 1956, the government-sponsored Chinese Sports Committee (CSC) brought together a group of tai chi masters to create a shortened tai chi form that could help improve the health of the general public, because the long traditional forms were considered too difficult for most people to learn. The result was the 24-posture simplified form, developed from the traditional Yang-style long form.
Another 1950s form is the "97 movements combined tai chi form", which blends Yang, Wu, Sun, Chen, and Fu styles.
In 1976, they developed a slightly longer demonstration form that would not require the traditional forms' memory, balance, and coordination. This became the "Combined 48 Forms" that were created by three ' coaches, headed by Men Hui Feng. The combined forms simplified and combined classical forms from the original Chen, Yang, Wu, and Sun styles. Other competitive forms were designed to be completed within a six-minute time limit.
In the late 1980s, CSC standardized more competition forms for the four major styles as well as combined forms. These five sets of forms were created by different teams, and later approved by a committee of coaches in China. These forms were named after their style: the "Chen-style national competition form" is the "56 Form". Also standardized was the "42 Form", also known as the "Competition Form", which combined movements from multiple styles.
In the 11th Asian Games of 1990, was included as an item for competition for the first time with the 42 Form representing tai chi. The International Wushu Federation (IWUF) applied for to be part of the Olympic Games. Tai chi was added to the UNESCO Intangible Cultural Heritage Lists in December of 2020, nominated by China.
The most popular is Yang, followed by Wu, Chen, Sun, and Wu/Hao. The styles share underlying theory, but their training differs.
Dozens of new styles, hybrid styles, and offshoots followed, although the family schools are accepted as standard by the international community. Other important styles are Zhaobao tai chi, a close cousin of Chen style, which is recognized by Western practitioners; Fu style, created by Fu Zhensong, which evolved from Chen, Sun and Yang styles, and incorporates movements from ; and Cheng Man-ch'ing style, which simplifies Yang style.
Around the world in the 20th and 21st centuries, some Chinese emigrants who had learned tai chi in China continued to practice it together in their new communities.
Sophia Delza, a professional dancer and student of Ma Yueliang, performed the first known public demonstration of tai chi in the United States at the New York City Museum of Modern Art in 1954. She wrote the first English language book on tai chi, T'ai-chi Ch'üan: Body and Mind in Harmony, in 1961. She taught regular classes at Carnegie Hall, the Actors Studio, and the United Nations.
Huang Wenshan, a Chinese-American scholar and pioneer of cultural studies, has been called "the father of Tai Chi in the America." A student of Dong Yingjie and a lifelong advocate of tai chi, in 1962 with the help of Marshall Ho'o, a former student of Choy Hok Pang, he founded the National Tai Chi Chuan Institute in Los Angeles, and the first nationwide organization of tai chi schools in the USA, the National Tai Chi Chuan Association. In 1973 Huang wrote one of the earliest comprehensive and popular books on the topic in English, Fundamentals of Tai Chi Chuan., revised editions From 1973 to 1974 Marshall Ho'o hosted a television show on tai chi broadcasting from Los Angeles, which began weekly, grew to four times per week, and was picked up by other stations across the country as its popularity grew. Ho'o also promoted the art in Black Belt magazine, authored a book on tai chi, and co-founded the Aspen Academy of Martial Arts.
Tung Hu Ling, son of Dong Yingjie and a pioneer in the spread of tai chi outside of China, was invited for a teaching tour of Los Angeles, San Francisco, New York, Toronto, and Hawaii organized by Huang and Ho'o from 1966 to 1967 During that tour Tung taught for a term at Huang's Los Angeles school assisted by Ho'o, who said that was "the first time a tai chi master came to us." Within a year Tung returned to found a school in Hawaii later led by his son Dong Zengchen and now by his grandson Alex Dong who is based in New York, while in 1971 his son Tung Kai Ying founded a school in Los Angeles now run by Kai Ying's son Tung Chen-wei, and from those centers the family has grown a global network of schools and workshops.
Cheng Man-ch'ing opened his Shr Jung Tai Chi School after he moved to New York from Taiwan in 1964. Unlike the older generation of practitioners, Cheng was cultured and educated in American ways, and thus was able to transcribe Yang's dictation into a written manuscript that became the de facto manual for Yang style. Cheng felt Yang's traditional 108-movement form was unnecessarily long and repetitive, which makes it difficult to learn. He thus created a shortened 37-movement version that he taught in his schools. Cheng's form became the dominant form in the eastern United States until other teachers immigrated in larger numbers in the 1990s. He taught until his death in 1975.
Clinical studies exploring tai chi's effect on specific diseases and health conditions exist, though there are insufficient studies with consistent approaches to generate a comprehensive conclusion.
Tai chi has been promoted for treating various ailments, and is supported by the Parkinson's Foundation and Diabetes Australia, among others. However, medical evidence of effectiveness is lacking.
A 2017 systematic review found that it decreased falls in older people.
A 2011 comprehensive overview of systematic reviews of tai chi recommended tai chi to older people for its physical and psychological benefits. It found positive results for fall prevention and overall mental health. No conclusive evidence showed benefit for most of the conditions researched, including Parkinson's disease, diabetes, cancer and arthritis.
A 2015 systematic review found that tai chi could be performed by those with chronic medical conditions such as chronic obstructive pulmonary disease, heart failure, and osteoarthritis without negative effects, and found favorable effects on functional exercise capacity.
In 2015 the Australian Government's Department of Health published the results of a review of alternative therapies that sought to identify any that were suitable for coverage by health insurance. Tai chi was one of 17 therapies evaluated. The study concluded that low-quality evidence suggests that tai chi may have some beneficial health effects when compared to control in a limited number of populations for a limited number of outcomes.
A 2020 review of 13 studies found that tai chi had positive effect on the quality of life and depressive symptoms of older adults with chronic conditions who lived in community settings.
In 2022, the U.S.A agency the National Institutes of Health published an analysis of various health claims, studies and findings. They concluded the evidence was of low quality, but that it appears to have a small positive effect on quality of life.
Practitioners test their skills against students from other schools and martial arts styles in ("pushing hands") and competition.
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