What is the difference between Tai Chi and Qi Gong? Simply put Tai Chi is a series of movements and Qi Gong consists of single, isolated movements. They are both beneficial mindfulness meditation practices that improve strength, flexibility, balance and focus. Both are low-impact, slow-motion exercises that boost your immune system and can be practiced by anyone. Tai Chi has been described as meditation in motion, however according to Harvard Medical School it might well be called medication in motion.
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What is Tai Chi?
Tai Chi means ‘Supreme Ultimate’ and is an ancient Chinese exercise and martial art that is based on softness and awareness instead of force and resistance. Tai Chi is a moving meditation in the form of a series of gentle exercises that create harmony between the mind and body. The ultimate purpose is to cultivate our inner life energy (Chi or Qi) to flow smoothly and powerfully throughout the body. Practicing the Tai Chi form is a great way to practice mindfulness and getting into a flow state. This is a spiritual experience, as much as a physical one.
There are different styles of Tai Chi as well as different lengths of each form. Short forms usually have 37 movements while long forms generally have 108 movements. One of the most popular is the Yang style short form, which I have been practicing for over 20 years. I find it relaxing, energizing and enjoyable, realizing all the benefits mentioned in this blog.
Tai Chi is mainly done slowly. However, it can be done at different speeds depending on what you would like to focus on. Slower speeds for relaxation and balance and quicker speeds for martial arts applications and greater aerobic benefits.
What is Qi Gong?
Qi Gong, or Chi Gong, is a foundational component of traditional Chinese medicine (TCM) and first originated from Daoist practices focused on cultivating and maintaining personal health and longevity. Qi means “life force,” the energy that powers our body and spirit. Gong means to work or gather. Qi Gong together means a form of movement and mind using intention and mindfulness to guide our Qi or make it work.
Qi Gong practices mainly consist of simple, single isolated movements or no physical movement at all. Some Qi Gong practices are meditations that merely move Qi around the body with the mind. The microcosmic orbit is a Qi Gong practice that circulates Qi up the spine and down the front of the body in conjunction with the breath. This is a great meditation for stress relief, unblocking stagnation and general health and well-being. Other Qi Gong practices consist of a single, isolated movement and focus on healing or strengthening a certain body part or organ. Among many others there are Qi Gong practices to strengthen and tonify the heart, lungs, liver, stomach, intestines and kidney. You can learn some easy, beginner Qi Gong movements below.
The Microcosmic Orbit – A Qi Gong Meditation for General Well Being
Start off by sitting or lying in a comfortable position. Whatever position you choose, try to have your spine fairly strait with your chin tucked in. Place a gentle smile on your face 🙂 Breath through your nose, keep your eyes closed and focus on the feeling of the moving Qi. For me this feels like a tingling stream moving up my spine and down my chest and stomach. If you cannot feel your Qi yet, visualize a golden-white stream flowing up your spine and down your front. This will activate your chi and get it moving whether you feel it or not. With patient practice you will begin to feel your flowing Qi in no time.
On the in breath:
- Visualize and feel Qi flowing from your perineum up your spine to the top of your head.
- Gently lift your perineum (gently clench the muscles that stop urination – do a gentle kegel).
- Gently place the tip of your tongue behind your front teeth, on the roof of your mouth.
On the out breath:
- Visualize and feel Qi flowing from your third eye or forehead down the front of your body to your perineum.
- Relax your perineum and body.
- Gently relax and drop your tongue.
The microcosmic orbit is a great stress reliever, stagnation opener and energy booster. Practice everyday for 10-15 minutes for tangible results.
What is the Difference Between Tai Chi and Chi Gong in Regards to Health Benefits?
Both Tai Chi and Qi Gong increase strength, flexibility, balance and focus. However, Tai Chi has a more generalized health focus while Qi Gong can work or focus on a specific problem or issue. For example there is a Qi Gong movement that is beneficial for the lungs, one for the heart, another for the kidneys etc. Qi Gong focuses more on feeling your Qi and moving it throughout the body for health and wellness.
Tai Chi is, at its heart, a martial art focusing on exercise and martial skill. Tai Chi is more beneficial for balance and leg strength due to the slow weight transfers, turns and pivots that are performed during the form.
I like to start my workout with a Qi Gong and Tai Chi warmup. They make great warmup routines due to their slow, gentle movements and stretches. I generally start out with my standing Qi Gong exercises. Then move on to my Tai Chi practice before starting my sun salutations or any other more strenuous physical activity.
What is the Difference Between Tai Chi and Chi Gong in Regards to Ease of Learning?
Qi Gong is easier to learn than Tai chi. Qi Gong consists of single movements that are easy to remember and replicate. Tai Chi consists of a form or series of movements that need to be practiced and remembered over time. While this is one of the benefits of Tai Chi, it makes it more time consuming to learn and become proficient at.
Both Tai Chi and Qi Gong are beneficial mindfulness meditation practices that improve strength, flexibility, balance and focus. They are both low-impact, slow-motion exercises that can be practiced by anyone at any age to help improve your immune system, general well-being and happiness. While Qi Gong can be leant through videos and online, Tai Chi is best learnt through an in-person class. Classes can be found by looking here or doing an online search for your area.
Have Fun!
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