"Like yoga, Tai Chi has a meditative quality that can trigger the relaxation response. This well-studied physiological change can help lower your blood pressure, heart rate, breathing rate, oxygen consumption, adrenaline levels, and levels of the stress hormone cortisol."
--- "Best exercise for balance: Tai chi", Harvard Health Letter, December, 2014
There are six basic exercises in this Tai Chi Standing Qi Gong - Relaxation of Mind and Body. The slow, flowing motions of Tai Chi Movements train you to shift your weight while maintaining your balance. Through these gentle, graceful movements, the Breathing exercise and Qi, which guided by your mindful awareness, flow through the Meridian lines of your body. These training will achieve great Relaxation of Mind and Body.
There are 6 postures with few variations.
太极站桩功 Tai Chi Standing Qi Gong
站桩 Standing Qi Gong 1 - 无极桩 Standing Qi Gong -双手置于腹部
站桩 Standing Qi Gong 2 - 浑圆桩 Sitting Stance 抱桩上下
站桩 Standing Qi Gong 2A - 浑圆桩 Sitting Stance
站桩 Standing Qi Gong 2A - 浑圆桩 Sitting Stance Up Down
站桩 Standing Qi Gong 3 - 开合桩 Breaststroke Sitting Stance
站桩 Standing Qi Gong 4 - 三体式 Bow Stance
站桩 Standing Qi Gong 5 - 缠丝功 Reeling Silk Qigong
站桩 Standing Qi Gong 5A - 缠丝功 Reeling Silk Qigong 云手
站桩 Standing Qi Gong 5B - 缠丝功 Reeling Silk Qigong 撇身捶
站桩 Standing Qi Gong 6 -五桩还原 Reverse Chakra
Tai Chi Strengthens Mind and Body
Tai Chi’s focus on posture and body placement may add benefits beyond what cardiovascular or resistance-training can provide.
Tai Chi, a moving Yoga, does more than burn calories and tone muscles. It will enable you to gain flexibility and strength, reducing stress and allowing for greater relaxation. It's a total mind-body workout that combines strengthening and stretching poses with deep breathing and meditation or relaxation.
The health benefits of tai chi
This gentle form of exercise can help maintain strength, flexibility, and balance, and could be the perfect activity for the rest of your life.
Tai chi is often described as "meditation in motion, moving Yoga," which originated in China as a martial art. The Chen Style Tai chi is the oldest and parent form of the five traditional family styles of Tai chi. Chen-style is characterized by Silk reeling, alternating fast/slow motion and bursts of power. The Chen Style is Originated in Hen Nan Chen Jia Gou, 70 KM at north of David Yao's birth place.
There is growing evidence that this mind-body practice, has value in treating or preventing many health problems. And you can get started even if you aren't in top shape or the best of health. In this low-impact, slow-motion exercise, you go without pausing through a series of motions. As you move, you breathe deeply and naturally, focusing your attention — as in some kinds of meditation — on your bodily sensations. Tai chi differs from other types of exercise in several respects. The movements are usually circular and never forced, the muscles are relaxed rather than tensed, the joints are not fully extended or bent, and connective tissues are not stretched. Tai chi can be easily adapted for anyone, from the most fit to people confined to wheelchairs or recovering from surgery.