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Conventional medical science on the Chinese art of Tai Chi now shows what Tai Chi masters have known for centuries: regular practice leads to more vigor and flexibility, better balance and mobility, and a sense of well-being. Cutting-edge research from Harvard Medical School also supports the long-standing claims that Tai Chi also has a beneficial impact on the health of the heart, bones, nerves and muscles, immune system, and the mind. This research provides fascinating insight into the underlying physiological mechanisms that explain how Tai Chi actually works.
Dr. Peter M. Wayne, a longtime Tai Chi teacher and a researcher at Harvard Medical School, developed and tested protocols similar to the simplified program he includes in this book, which is suited to people of all ages, and can be done in just a few minutes a day. This book includes:
• The basic program, illustrated by more than 50 photographs
• Practical tips for integrating Tai Chi into everyday activities
• An introduction to the traditional principles of Tai Chi
• Up-to-date summaries of the research literature on the health benefits of Tai Chi
• How Tai Chi can enhance work productivity, creativity, and sports performance
• And much more
- Sales Rank: #38858 in Books
- Published on: 2013-04-09
- Released on: 2013-04-09
- Original language: English
- Number of items: 1
- Dimensions: 9.00" h x .90" w x 6.00" l, 1.18 pounds
- Binding: Paperback
- 240 pages
From Booklist
Tai chi can be described as “meditation in motion.” Blending low to moderate aerobic activity with meditation, tai chi offers health benefits with only a minimal risk of injury. Rewards of tai chi may include greater flexibility and range of motion, increased coordination, better breathing, and more efficient posture. It is a useful exercise in preventing falls. It also improves balance and movement in people with Parkinson’s disease. As scientific research on this training regimen moves forward, tai chi might prove valuable in other ways, such as managing chronic pain and enhancing mood. Authors Wayne (a Harvard Medical School researcher and tai chi practitioner-teacher) and Fuerst (a medical writer) distill the essence of tai chi into eight active ingredients: awareness, intention, structural integration, active relaxation, strengthening and flexibility, natural breathing, social support, and embodied spirituality. They also present a practical, simplified 12-week tai chi training program that requires 45–60 minutes per day. Photographs illustrating poses and exercises are included. Tai chi is an intriguing form of mind-body exercise that can readily be integrated into routine daily activities. --Tony Miksanek
Review
“The Harvard Medical School Guide to Tai Chi is a significant milestone in the integration of Eastern and Western medicine. It deftly summarizes the scientific evidence for the healing potential of this traditional Chinese system of body movement and gives readers practical advice for using it in everyday life. I recommend it highly.”—Andrew Weil, MD, Professor of Medicine, University of Arizona, and author of 8 Steps to Optimum Health
“Dr. Wayne gives us a magnificent and useful contribution for the betterment of our health and well-being through the proper integration of Tai Chi into our lives.”—Herbert Benson, MD, author of The Relaxation Response and Professor of Medicine, Harvard Medical School
“Peter Wayne is that rare individual who is sufficiently ‘bilingual’ to introduce Tai Chi to a largely open-minded yet skeptical medical community and to sensitively and movingly celebrate its timeless poetry, power, and appeal. This is a book for all to learn from and enjoy.”—David Eisenberg, MD, Harvard School of Public Health and the Samueli Institute, and Former Chief of the Division of Research and Education in Complementary and Integrative Medical Therapies, Harvard Medical School
“Evidence has shown that unhealthy lifestyle is the cause of most if not all chronic conditions such as diabetes, arthritis, and heart disease. Dr. Wayne’s book, with his expertise in medical research and Tai Chi, is a significant step towards modernizing Tai Chi—essential to making Tai Chi a central part of practical and effective solutions to the epidemic of chronic disease.”—Dr. Paul Lam, director of the Tai Chi for Health Institute and author of Teaching Tai Chi Effectively and Tai Chi for Beginners
“Peter Wayne has long been a leader in scientific research into how Tai Chi boosts health and well-being. In this brilliant book, he blends rigorous Western science with Eastern wisdom to present an illuminating and thoroughly modern view of a wonderful, life-enhancing art. I recommend it highly to anyone interested in Tai Chi, from novice to advanced practitioner.”—Yang Yang, PhD, director, Center for Taiji and Qigong Studies, and author of Taijiquan: The Art of Nurturing, The Science of Power
“Highly readable and deeply informative. . . . This book has the potential of once and for all dispelling any lingering myths that Tai Chi and Qigong, and Western science’s growing understanding of its uses, are anything less than a profound health revolution that can help prevent or treat the majority of health challenges, and ultimately may save society hundreds of billions if not trillions in future annual health care costs. The Harvard Medical School Guide to Tai Chi may well be that point we look back to and say, ‘That was the tipping point that unleashed the building wave of Tai Chi, which has now transformed modern health care.’”—Bill Douglas, founder of World Tai Chi & Qigong Day and author of The Complete Idiot’s Guide to T’ai Chi & QiGong
About the Author
Peter Wayne, PhD, is Assistant Professor of Medicine at Harvard Medical School and the Director of Research for the Osher Center for Integrative Medicine, jointly based at Harvard Medical School and Brigham and Women's Hospital. Prior to this appointment, Dr. Wayne served as the Director of Tai Chi and Mind-Body Research Programs at the Osher Research Center and Founding Research Director at the New England School of Acupuncture. He has more than thirty-five years of training experience in Tai Chi and Qigong and is an internationally recognized teacher of these practices.
Most helpful customer reviews
114 of 120 people found the following review helpful.
Great blend of Tai Chi science and spirituality
By Brian Hines
I'm an avid Tai Chi practitioner (nine years in, still have a lot to learn) who is loving this book. It was recommended by my Tai Chi teacher who, like Peter Wayne, teaches integrative medicine at the college level.
Wayne is an excellent writer. He presents Tai Chi from all angles in his Eight Active Ingredients of Tai Chi model. Seems right on to me. I enjoy Tai Chi for many reasons, physical, mental, social, spiritual (using that term in a non-supernatural sense). I'm open to the farther-out Chinese medicine side of Tai Chi, filled with talk of qi, meridians, subtle energy flows, and such, but don't find that a belief in all this is necessary to enjoy my practice.
So I really like how Wayne looks at Tai Chi from both a scientific, rational, research-based point of view, and also from an experiential, intuitive, practice-based point of view. Like Tai Chi and the Taoist philosophy to which it is strongly related, this book harmonizes seeming yin-yang opposites appealingly.
I'm only several chapters into the book, but wanted to share a review ASAP because I'm enjoying it so much. I've read quite a few books about Tai Chi, most of which are much more traditional in style and substance. "The Harvard Medical School to Tai Chi" is unique. It will be enjoyed by Tai Chi beginners and old-timers alike, including those who aren't interested in taking a class but still want to explore what Tai Chi has to offer.
Wayne presents old concepts and practices in fresh ways. I heartily agree that introducing people to Tai Chi by having them learn a lengthy form (standard sequence of movements) can be intimidating for many. When I started learning Tai Chi, I'd already had about a dozen years of intensive training in karate and another hard style martial art, where I learned many lengthy kata (forms).
Yet initially I was baffled by the Tai Chi "24" form, one of the most basic. The moves and transitions are tricky, whether or not someone has done other sorts of movement training before. Thus Wayne's presentation of a Simplified Tai Chi Program, with a focus on simple stand-alone movements, is a great idea.
Tai Chi needs to be part of a person's daily life, not just something to be practiced a few times a week in a class. Wayne says that Tai Chi will change the way we pick up heavy objects, walk along a sidewalk, engage in conversation (or an argument) with somebody, and so much else. Absolutely.
I've taken up longboarding (on a elongated skateboard) at the age of 64. Reading Wayne's description of "pouring" from one side of the body to the other made me better realize how akin moving on a longboard/skateboard is to Tai Chi movements. Continuously carving in an "S" fashion down an asphalt trail with linked turns on my longboard bears a lot of resemblance to what Wayne calls "pouring."
The more fluid we can be, the more like water, the better our Tai Chi becomes. Also, the better our life becomes. Read this book. You will benefit from it.
56 of 58 people found the following review helpful.
East meets West Tai Chi Expresso
By Sonu Singh
I am really enjoying reading the book I tend to skip around to the sections that are interesting me at the moment.
First impressions are that it is for every level basic as well as advanced.
It's particularly well written, with lots of nice quotes, favorites follow:
'Hall of Happiness' by GRAND MASTER CHEN MAN CHING, snippet:
'Let us fortify ourselves against weakness and learn to be self reliant, without ever a moment's lapse. Then our resolution will become the very air we breath, the world we live in; then we will be as happy as a fish in crystal waters. This is the joy which lasts, that we can carry with us to the end of our days, if you can, what greater happiness can life bestow?'
'knowing others is intelligence, knowing yourself is true wisdom, mastering others is strength, mastering yourself is true power' Lao Tzu
The 8 active ingredients framework is a very effective model of representing the key ingredients of a successful Tai Chi practice (some of which I did not pay attention too before), he elaborates why these are so important, and it makes total sense:
'1. Awareness, Mindfulness, Focused Attention'
'2. Intention, Belief, Expectation'
'3. Dynamic Structural Integration'
'4. Active Relaxation of Mind and Body'
'5. Aerobic Exercise, Musculoskeletal Strengthening and Flexibility'
'6. Natural Freerer Breathing'
'7. Social Interaction and Community'
'8. Embodied Spirituality, Philosophy and Ritual'
The writings convey an understanding of the benefits of Tai Chi with explanation in a very rational way, that is palatable to the western audience.
The Tai Chi instructions form allows a sampling of tai chi practice. There is a week by week progression for beginners which has 5 Tai Chi movements, so it has an in-built training course, which is probably more suited to a beginner practice:
1. Raising the Powers (Hands)
2. Withdraw and Push
3. Wave Hands Like Clouds
4. Grasps the Sparrows Tail
5. Twist Step, Brush Knee
Minor amount of repetition I felt on specific points but that may be intentional to drive the point home.
I would describe it as an 'East meets West Tai Chi Espresso!'
Sonu Singh
113 of 134 people found the following review helpful.
Good but could be better
By Culturally curious
This is a revision of my initial review, 3 weeks after the original, once I tried to use the exercises to start my 12 weeks to a healthy body, as the title proclaims. I considered revising downward to 2 stars on the basis that its main purpose is not sufficiently met.
I ordered this book because I am not very satisfied with a 3-month course I am currently taking, which I feel gives inadequate emphasis to performing the exercises to derive the most benefit from them. Instead we concentrate on memorizing the order for the sequence of hundreds of movements which appear to be randomly repeated. This sort of regimentation probably derives from the martial arts which tai chi comes from, but is tedious and not necessary for the health benefit. My course also gives no attention to breathing, and in my mind is not sufficiently bilateral in regard to the body. Maybe these defects would be addressed in a later course, but I don't want to wait. As this book says, there are many types of Tai Chi and one of the virtues of this book is that it breaks from the mind-set of apprenticeship in which the rewards come only after years of training with a guru.
I was also interested in reading the scientific basis for the benefits of Tai Chi, which I have read often and believed, but was interested in how the claims were substantiated, and I was not disappointed. For example, the discussion of balance gives a good explanation of how balance is achieved normally and how Tai Chi helps maintain or restore balance. The discussion of integration tai chi with western medicine was very good, too.
Furthermore, we are told how each exercise specifically addresses different physical functions, including relaxing and stress prevention or reduction. This knowledge and the helpful tips and reminders increase the benefit of each exercise. In addtion, the exercises are mostly taught in components so you can learn the movements of arms, torso and feet in stages to put them together so that benefit is maximized.
Thus it is painful to say I have a major disappointment with the book which has only increased as I have tried to actually use it: the way the exercises are formatted and even given short shrift in proportion to related topics. Also, while most of the text is interesting, such as the background and types of tai chi, some is too much like proselytizing and centered around the author's experiences. I think the history of the gradual integration of tai chi into the mainstream did not need to be so thoroughly documented.
To me Tai Chi doesn't exist without the exercises, yet the exercises comprise less than 40 pages buried in 277 pages of text. One must dig hard to extract the physical actions required to perform the exercises from a ruminating narrative in paragraph form. This is rather cumbersome and obscures the exercises--why not use list form for the components of the actions, and even for the benefits and the tips as well? Also, there are photos only for a few exercises--the most complicated ones--for which the attempt to portray the actions in stills is mostly a lost cause. I even wondered if it would have been better to use stick figures to capture the action.
Most, but not all the exercises are clearly described. I was mystified by the instruction to 'simultaneously drum the navel and lower back, and then simultaneously drum the lower abdomen and sacrum.' Even the dictionary did not clear my confusion about the difference between the lower back and the sacrum, so I just assumed 'back' meant behind the navel area and carried on.
But far worse was the exercise for Lift Hands Standing Meditation, which barely into the beginning of the description gives senseless and incomprehensible instructions about 'having the weight on the back foot'--when one's feet are parallel, only the toes of one foot moved to point at an angle--so neither foot is 'back.' Also, does one 'have' weight on a foot, or does one 'keep' it on that foot, or 'shift' it to that foot??? I don't know what it means here.
The next exercise, about shaking one's body bit by bit travelling down the body is also problematical. The use of the the word 'shake' is unclear when it comes to, for example, the chest. And does one shake one's leg freely as one does one's arms if one is standing on both feet or is this a different kind of shake? At this point, I became so frustrated I put the book away for a week.
Space that could have been used for better presentation of the exercises was also given over to ruminations on spirituality and social networking, things of value, but addressed elsewhere all the time. I began to feel like I was reading a tiresome religious tract at some points. Yet, the discussion of Qi was inadequate considering it is referred to often later in regard to the exercises.
Editing seems to have been hasty: There is a lazy habit of using special terms, such as kwah, and acronyms such as TCM (traditional Chinese medicine) as though the reader committed them to memory after encountering them the first time a few days earlier, but not including them in the index so one can refresh one's memory, not to mention that saying 'traditional Chinese medicine' would be even clearer. There is some sloppy punctuation which gives the book an unprofessional feel and raises a reliability issue.
The writing style as a whole is sometimes overly academic--long sentences that take a while to get to their point due to ruminating or reasoning supplied along the way. This is what academics are used to and so they perpetuate it, but it is not necessary any more than legalese is necessary to achieve its intended effect. For the general reader, they would do well to emulate Hemingway or at least serious journalism. I began to wonder if parts of the text were transcriptions of dictations or lectures. The structure of the writing could be much improved.
After writing this review in its initial form, I came across other reviews, which for some reason did not appear when I was considering the purchase. All those glowing reviews seem to be made by members of the tai chi subculture whose 5 stars derive from the pleasure they feel because this book documents that tai chi has been recognized mainstream medicine. I wonder if any of them actually tried to follow the instructions for the exercises or if they were so familiar with them that they couldn't see the inadequacies.
Overall, this book is worth buying, depending on your purpose. It does a decent job at filling the void for those for whom a spiritual quest is not the main reason for exploring Tai Chi, and I hope to benefit from the exercises it provides,if I can figure them out.
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