TAI CHI

 Therapy

-an Osteopathic approach to Tai Chi-

Welcome!  

This webpage was created to support you, members of the PWP community. Here, you will find resources, instructions and videos. Scroll down and explore the Prerequisite video, the Foundations I & II, Our Tai Chi Set, and more. If you have any questions, please visit the FAQ section at the bottom of this page. If your question is not there, do not hesitate to reach out to me. I will be pleased to help.

   

Enjoy! 

  

Jaz Ibarra

BSc in Osteopathy, BFA, DMT

TPI-Level 3 Certified Medical Professional (Golf Therapy)

Tips for Home Tai Chi Practice

  • SURFACE: Practice on a flat, non-sticky surface (e.g. hardwood or laminate flooring). Try to avoid carpets, yoga mats and gym flooring, they are too unstable and/or sticky.

   

  • SHOES: Favour shoes having a flat AND not too grippy sole. When shoes stick too much to the floor, it becomes hard to rotate on the heel or ball of the foot. This causes unnecessary strain at the level of the knee.

  • SUPPORT: If you need support, a sturdy wooden chair will offer the stability needed during your supported practice while providing a flat, frictionless surface to glide your thighs/buttocks during your seated routine.

  • BODY AWARENESS: While practicing on your own, listen to your body and only move within a pain-free range of motion. The practice of Tai Chi should not cause pain or discomfort, except for the "after-gym sensation" that you may experience if your muscles are undergoing the process of getting stronger ;)

  • WHEN IN DOUBT: If you are unsure Tai Chi is the right practice for your specific condition, please talk to your physician and get his/her approval and/or recommendations prior to starting or continuing with your practice.

Foundations I

-seated position-

This page will introduce you to a few  of the most basic Tai Chi biomechanics and moves. 

Foundations II

-standing position-

Please practice and become familiar with "The Foundations I" prior to trying this routine. 

Stylist Modern Study

Our Tai Chi set

Yes, it fits in most living rooms!

I highly recommend practicing  with the Recorded Classes (below) prior to trying Our Tai Chi Set.

Our Recorded Classes

BEGINNER I

  • Concepts:

The Thread, The Growling, Internal Unity, Hip Joint Movement.

  • Tai Chi Warm-up routines:

The Ball, Hip Warm-up with different hand positions.

  • Tai Chi Moves:

Tai Chi Walk, Brush knee, Hand pushes, Single Whip

  • Tai Chi Sequence:

Brush knee L-R, Wrist Push, Single Whip, Link to Single Whip, repeat from beginning.

BEGINNER II

  • Prerequisite: Beginner I.

  • Concepts

Beginner I + Introduction to Pelvic activation/positioning.

  • Tai Chi Warm-up routines: 

Beginner I.

  • Tai Chi Moves:

Beginner I + Move Hands Like Clouds, Kicking.

  • Tai Chi Sequences:

Brush knee L-R, Wrist Push, Single Whip, Wave Hands Like Clouds, Single Whip, Link to Brush knee or Kicking.

INTERMEDIATE I

  • Prerequisite: Beginner II.

  • Concepts

Beginner II + Pelvic activation/positioning.

  • Tai Chi Warm-up routines: 

Beginner II.

  • Tai Chi Moves:

Beginner II.

  • Tai Chi Sequences:

1) Single Whip, Kicking w/Hand Movement , Single Whip, Wave Hands Like Clouds, Single Whip, repeat from beginning.

2) Our Tai Chi Set - Part 1

Research on Tai Chi

Improved immune response, cardio functioning, inflammation and balance; increased strength, mobility and flexibility; enhanced wellbeing and quality of sleep... We would like to share with you some scientific research on the effects of a regular Tai Chi practice. Enjoy!

  • Therapeutic Benefits of Tai Chi Exercise: Research Review. "The results show that Tai Chi may lead to improved balance, reduced fear of falling, increased strength, increased functional mobility, greater flexibility, and increased psychological well-being, sleep enhancement for sleep disturbed elderly individuals, and increased cardio functioning". Read

  • Augmenting immune responses to varicella zoster virus in older adults: a randomized, controlled trial of Tai Chi. Conclusion: Tai Chi augments resting levels of varicella zoster virus-specific cell-mediated immunity and boosts varicella zoster virus-specific cell-mediated immunity of the varicella vaccine. Read

  • Tai Chi Chih Compared With Cognitive Behavioural Therapy [CBT-I] for the Treatment of Insomnia in Survivors of Breast Cancer: A Randomized, Partially Blinded, Non-inferiority Trial. In this study, "Tai Chi Chih, a mindful movement meditation, was found to be statistically non-inferior [as beneficial] to CBT-I, the gold standard for behavioral treatment of insomnia". Read

  • Cognitive behavioral therapy vs. Tai Chi for late life insomnia and inflammatory risk: a randomized controlled comparative efficacy trial. "Tai Chi Chih was associated with improvements in sleep quality, fatigue, and depressive symptoms... but not insomnia remission". Read

  • Tai Chi versus routine exercise in patients with early- or mild-stage Parkinson's disease: a retrospective cohort analysis. "Tai Chi decreased chances of fall more than routine exercise... The efficacy of Tai Chi specifically in case of PD is explained by its role in normalizing the levels of neurotransmitters including dopamine and acetylcholine in various regions of the brain, i.e., cortex, basal ganglia, and motor cortex feedback loop. When Tai Chi is practiced daily, it promotes the development of various de novo neural pathways in a PD patient that results in fast response to posture challenges... The results of this study supported that Tai Chi was an effective meditation technique for people who have mild to moderate Parkinson's disease. Improvement of physical parameters indicated that Tai Chi had the potential to slow down the progression of Parkinson's disease..." Read