By Lisa Petty, RNCP

The ancient Eastern practices of yoga, tai chi and qigong (pronounced chee-gung) are increasing in popularity in the fast-paced but sedentary Canadian society. In fact, Western medicine now supports the Eastern philosophy on the importance of movement: studies show that adults doing these practices may experience reduced insulin resistance and other risk factors for cardiovascular disease, as well as improved sleep, mood and sense of well-being. Is it time to freshen up your fitness strategy with something old?

Using a series of postures, yoga affects us on three major levels: physical, emotional and spiritual. Says Helen Goldstein, one of Toronto’s first yoga instructors, “Simply pressing your chin toward your chest physically activates the thyroid gland. This then affects metabolism and the parathyroid gland, responsible for maintaining calcium levels so muscles and nerves function properly.” The throat is the centre of speech and creativity. On an emotional level, stimulating this area helps raise your awareness and ask for what you want – from another, yourself or from your life – with clarity and creativity. On a spiritual level, focusing on your breathing and heart-beat helps clear your mind to stay present.

The twisting yoga postures are useful to regulate the immune system, stimulate the central nervous system, strengthen the spine and tone muscles. Twisting helps move potential disease-causing toxins from food and pollution out of the organs to be eliminated from the body. This gentle movement is tied to better sleep; formation of long, lean muscles, and improved sense of well-being. Improved posture not only helps you to feel taller, it also keeps your spine and internal organs in healthy alignment for optimal function.

BECOME MORE ALIVE WITH TAI CHI 

The practice of tai chi is linked with the yin and yang philosophy that dual polarities are in everything: masculine and feminine; darkness and light; weak and strong. The well-recognized black and white symbol represents these dual polarities – as one force reaches its peak, the opposite begins.

Instructor David Carson explains that this form of exercise starts with slow, gentle movements that gradually increase to moderate intensity to work the entire body. Although not an aerobic exercise, tai chi definitely gets the circulation flowing. In the West, tai chi is a moving form of yoga and meditation combined. Many of the movements originate from martial arts, inspired by the natural movements of birds and animals.

 
A tai chi set includes 108 movements, taught in increments of 3-4 movements per class over approximately 4 months. After learning movements, you can perform them anywhere. Tai chi focuses on dynamic stretches that reach from the foot, along the spine to the head. Because tissues contract and tighten with age, we may lose some agility and balance. Gentle stretching counteracts muscle stiffness and joint pain to provide a soothing massage to the nervous system, releasing tension and tightness from deep parts of the body including the skeleton. This improves strength, flexibility and agility: studies show people who practise tai chi experience fewer falls. 

A weight-bearing exercise, tai chi also promotes bone strength. Studies show that tai chi is safe and therapeutic for those suffering with arthritis and back pain. A chiropractor by day, Carson finds that patients who practise tai chi advance more quickly through care, and maintain a better and longer lasting response. Tai chi develops a strong connection to the spine making it more receptive to treatment.

Like yoga, the slow, focused movements allow participants to clear their minds from daily worries to become present. Those who practise tai chi immediately become more grounded, and eventually more relaxed, centered and meditative. Visit International Taoist Tai Chi Society. www.taoist.org