L&M Publications
Merrick Life • Bellmore Life • Freeport-Baldwin Leader • Wantagh-Seaford Citizen

by Fabiana Rezak

Do you want to start to exercise, but don’t know what to do?  Or are you looking for a different type of workout?  Exercise does not need to be strenuous and high-impact to rip its beneficial effects, though many people from western cultures think so. Tai chi, also known as shadow boxing, is a form of meditation-in-motion that enhances flexibility, balance, stamina and strength. All major components to staying fit. 

Yang or Sun style of tai chi is an ideal, safe and gentle introductory form of exercise for all aspects of healthcare, since the practitioner can introduce more depth to each practice as she or he progresses by gaining body awareness.  In tai chi, the practitioner concentration, breathing and body movements are closely connected.

While the practitioner is able concentrate on breathing, she or he can then start to relax, and then consciously integrate the flow of the body’s movements derived from their own internal energy. That intrinsic force also promotes correct body postures. A correct posture improves one’s life’s energy, which embraces all functions of the body, and is essential for health and vitality and pain reduction. 

Tai chi can be done sitting or standing. For example, during a simple movement called “Opening and closing hands,” which is also done in qi gong (chi gong), the hands are positioned at neck high with the fingers pointing up and the palms of the hands facing each other about head-width apart. 

The palms of the hands then open from about a distance of head-width apart to shoulder-width apart. This simple movement, if executed slowly, with a conscious effort, guided by the breath, helps retract the scapulas and bring the shoulder blades back and down, thus improving one’s posture, strengthening back muscles and expanding the chest area.

Balance is also greatly improved in tai chi. The practitioner is in tune with the weight transference, thus improving mobility, coordination and stability.  This helps prevents falls, especially in older adults.  As balance improves, it is easier to focus on body alignment from the ground up, and as the body aligns itself. It creates a better flow of internal energy.

Flexibility is greatly achieved as you consciously and gently mobilize your joints safely through their range of motion. Joints become relaxed and loosened without letting the muscles get floppy.  Imagine a rubber band between the tail bone to the crown of the head. It helps expand the space between the vertebras. 

As balance and posture improve, it’s easier to also bend your knees and stretch the hips while keeping an erected torso, and form an arch as if you are crouched.    

Keeping the knees bent throughout the flow of movements helps develop a great amount of strength in the lower body. By engaging the core muscles, one can maintain a tall upright and aligned torso, which develops strength in the upper body, back and chest muscles.

The key to tai chi is to maintain focus on your movements and a slow flow, like water down a river, which allows you to gain body awareness and improve on all areas of fitness. This body awareness will make you a more efficient exerciser or athlete, and make you improve your tai chi practice, and your ability and fluidity with daily living activities while calming your mind.

Sun-style Tai Chi is taught on Mondays at 11 a.m. and a Gentle Tone and Stretch class on Thursdays at 11 a.m. at the Bellmore Memorial Library.

You may also contact me at  Fabianasemail@gmail.com.The Bellmore library also offers zumba, yoga and ballroom classes.

-Fabiana Rezak  is a certified tai chi, tennis and fitness instructor and lives in Merrick.