Tai Chi Chuan is an internal Chinese martial art practiced for both its martial arts applications as well as its health benefits. The term “t’ai chi ch’uan” translates as “supreme ultimate fist“, “supreme ultimate boxing” and can also be translated as “the supreme or ultimate martial art“.

Since Tai Chi Chuan (or Tai Chi in short)  is an internal martial art, great emphasis is placed on developing the spirit, mind and intent to regulate or initiate the flow of “Chi” (life energy) which in turn translate into physical force.

The concept of the ‘taiji‘ or “supreme ultimate” as represented by the Yin/Yang diagram appears in both Taoist and Confucian Chinese philosophy where it symbolizes the fusion of “Yin” and “Yang” into a single ultimate (“Wuji“) represented by a circle and therefore symbolizing completeness.

Lao Tzu is traditionally regarded as the founder of Taoism. He emphasized naturalness, spontaneity, simplicity, detachment from desires, and the principle of “wu wei” – of “effortless action” or “action without action“. In Taoist philosophy one always must place one’s will and actions in harmony and accordance with the flow of the natural universe.

Tai Chi Chuan can be seen as a constant balancing of yin (receptive, yielding) and yang (active, expanding) – ultimately finding balance and completeness within constant change through “listening and attuning oneself” to the universe.

Qigong (or Chi Kung) is the ancient Chinese practice for health, therapy, and longevity thought to balance one’s life force and promote healing. It is a self-healing art that combines movement, relaxation, mind-body integration, breathing and meditation. “Qi” means vital energy of the body, and “gong” means the skill of working with, or cultivating, self-discipline and achievement. There are thousands of different forms of Qigong exercises, each varies in degree of difficulty.

According to Traditional Chinese Medicine, all forms of life have a source of “chi” or “qi” (energy or life force). When this flow of Chi is blocked or impeded, imbalance and dysfunction in the body’s systems can occur. To restore a healthy physical and mental state, the Chi must be shifted back into balance. Having developed awareness of Chi flowing throughout the body advanced practitioners can use their mind and/or yi (intent) to guide the Chi.

Qigong seeks to cultivate the “three treasures”: chi (vital energy), jing (essence), and shen (spirit). Done regularly it activates the flow of the intrinsic life energy along the meridians (interconnected energy pathways) and therefore strengthens the internal organs, exercises the joints and muscles, promotes relaxation and stress management, prevents occupational physical stress diseases, improves posture, and provides the essence and base for many internal and external martial arts such as Tai Chi Chuan.

Tai Chi Chuan Sacramento teaches and practices ‘8 Brocade’ Qigong Set – one of the oldest Qigong exercise systems. This integration of Tai Chi and Qigong helps students experience the meditative aspects of Tai Chi Chuan very early in their practice.

Benefits of Qigong exercises:

• Stress and anxiety release
• Improved overall hormonal balance in the body
• Improved sleep quality
• Lowered blood pressure levels
• Greater range of motion in the body
• Increase of positive thoughts and attitudes
• Better posture and overall body alignment
• Counter repetitive stress and movement injuries
• Increased health of the nervous system
• Respiratory capacity expansion
• Strengthens important joint and muscle groups

Outside of Confucianism, Taoism is probably the most important and influential school of thought native to China. Taoism promises us a deeper insight into the principles that underlie the very operation of the universe itself. It stresses harmonizing the mind and body in order to attune oneself to the natural order.

Lao Tzu, the legendary founder of Taoism, wrote the 5000 character classic and central treatise of Taoism, the Tao Te Ching (Classic Book of the Way and Its Virtue). The teachings of Lao Tzu are based on a great underlying principle, the Tao or “Way,” which is the source of all being. It states that through understanding of this principle, all the contradictions, divisions and distinctions of our existence are ultimately resolved. According to Lao Tzu, this principle can only be understood intuitively. Grasping the Tao intellectually or through some rationally derived procedure is pointless.

Tao can be roughly stated to be the flow of the universe, or the force behind the natural order, equating it with the influence that keeps the universe balanced and ordered. The contemplation and appreciation of nature, which are central features of Taoist thought seem to have been reflected in the genesis and even the names of many Tai Chi movements.

Taoism theology emphasizes naturalness, vitality, peace, “non-action” (wu wei), emptiness (wu ji), detachment, the strength of softness (or flexibility), receptiveness and spontaneity.

As Taoism evolved over the years through the teachings of Lao-Tzu and other philosophers, it was realized more and more that spiritual development also called for a sound physical being. Teachers like Chuang Tzu (399-295 BC) first introduced the movement philosophy through their writings, which forms the core philosophy of Tai Chi. It stresses balance, flexibility and agility rather than on the use of force, and marked the first shift towards the “Nei-chia” (internal, intrinsic) school of exercise. By “intrinsic” it is meant that Tai Chi, as also Taoism, draws on the inherent internal strengths of the being, through an understanding of equilibrium – of “using softness to defeat hardness” – rather than using brute external force (“A force of 4 ounces can overcome a force of 1000 pounds”).

Tai Chi Chuan and Taoism are therefore inexorably linked together. Tai Chi is a physical representation of Taoist ideals, the ungraspable made graspable through physical principles whose very movement reflects the motion of the Tao itself.

The origins of Tai Chi are based in the martial arts. Tai Chi is an internal martial art (“nèijìng” –  meaning internal strength) versus Kung Fu which is considered an external martial art.

Tai Chi as an internal martial art emphasizes awareness of the spirit, mind, Chi (“energy” or “life force“) and the use of relaxed leverage through sensitivity and softness rather than relying on muscular tension and physical strength alone.

Tai Chi is a martial art at its core but equally it is also a meditative art – oftentimes described as meditation in motion. There is also a spiritual art component that lets the practitioner experience something that goes beyond the mere cognitive, sensory and physical level – leading to a higher state of awareness, of mindfulness and a deep feeling of connectedness and inner peace.

Tai Chi manifests the principles of Ying/Yang – the duality of the world. Yet it tries to lead the practitioner to go beyond these forces, to reach a state of ‘oneness’ and of equanimity – to just “be”, totally present with mind, body and spirit. Thus Tai Chi offers the practitioner a ‘door’ to profound human qualities, qualities that while undiscovered already exist within ourselves – we just have to ‘open the door‘ and take the first step on the path of discovery.

As Lao Tzu’s quote so beautifully states: “A journey of a thousand miles begins with a single step.” 

Our Yang as well as Chen style is very much martial arts based while also emphasizing the meditative, mental and spiritual qualities of the art.

While not all movements have martial art applications learning the art with insights into the martial arts context we believe is the only way to experience its true origins and essence.

We are one of the very few schools that offer both Yang and Chen Style Tai Chi classes.

The Yang style we teach is a very pure form of Yang style in the lineage of the Plum Blossom Federation founded by Grandmaster Doc-Fai Wong. Grandmaster Wong hails from a very rich tradition of Chinese Kung Fu masters and is a fifth generation grandmaster of the Choy Li Fut system of Kung Fu as well as a grandmaster of Yang Style Tai Chi. He studied with Hu Yuen-Chou, a closed-door student of renowned Grandmaster Yang Cheng-Fu,  grandson of Yang Lu-Chan who is the founder of Yang Style Tai Chi.

Our Chen style follows the teaching of Master David Bao (8th Duan Wei). Born in Henan province in China, Master Bao is a 7th generation descendant of the Shaolin Temple martial arts lineage. He studied under many renowned Wushu and Tai Chi masters such as Wang Erping, China’s national Wushu and Tai Chi team coach and disciple of Grandmaster Chen Zhenglei. In 2006 Master Bao went on to win the World Tai Chi Champion title.

Our styles are true to the origins of Tai Chi Chuan as a martial art as well as a spiritual and meditative art form with the aim of integrating and harmonizing body, mind & spirit.

One one the most fascinating and beautiful things in life is to explore or experience one thing from different points of views or perspectives – in our case: Tai Chi. The more perspectives we add, the more complete our understanding of the item at hand becomes.

Since all styles of Tai Chi Chuan derived from the Chen style it offers unique insights into the art and incorporates the most pure and original essence of Tai Chi and its traditional martial arts aspects and philosophical core principles.

Knowing both Chen and Yang style Tai Chi will no doubt lead to an exciting ‘cross-pollination’ between the styles and a more in-depth understanding of the multifaceted character of Tai Chi Chuan.

No matter which style you initially choose – Chen as well as Yang style Tai Chi so beautifully combine focus, intent and connectedness of body, mind and spirit into a holistic experience that engages and involves all our senses and a seasoned practitioner will go from an experience of  “doing” to one of “being”.

The Yang Style is characterized by evenly paced, soft flowing expansive movements which are almost ‘zen-like’ distilled in their postures and transitions. The martial arts applications are implied much more subtly than for example in the Chen style. The feeling of a gently flowing energy (chi) and a mind/body connection that is focused on/connecting with only the present moment can be experienced throughout the form. The lesser physical requirements of Yang style Tai Chi make it suitable to a wider audience in regards to fitness level as well as age range.

The Chen Style is the oldest and founding style of all other styles of Tai Chi and therefore displays the roots of being a martial art much more prominently. The Chen Style has a beautiful dynamic between slow/soft and fast/hard movements and is characterized by pronounced coiling & spiraling movements (silk reeling). The feeling of moving energy (chi), of “connecting and sticking” is felt quite strongly and cultivates a unity and harmony of body & mind.

No matter which style you initially choose to learn – Chen as well as Yang style Tai Chi so beautifully combine focus, intent and connectedness of body, mind and spirit into a holistic experience and you will learn to go from an experience of simple “doing” to one of deeply-felt “being”.

We offer instruction in the following forms:

Yang Style

• 24 Form
• 108 Form
• 48 Combined Form
• 32 Jian/Gin (Straight Sword) Form
• 13 Dao (Broadsword) Form
• Plum Blossom Fan Form

Chen Style

• 18 Form
• 56 Competition Form
• Lao Jia Yi Lu (Old Frame First Routine, 74 Form)
• 24 Fan Form

Qigong

• The 8 Pieces of Brocade also referred to as the “8 Jewels” (Ba Duan Jin)

Stretching

• Flexibility and light cardio workouts

Depending on the form it takes most groups around 6-8 months to learn a Tai Chi Beginner form. At this point in time the students know the moves and transitions – but refining a form in technique and ‘feeling’ can become one’s lifelong passion and endeavor.

Learning progress ultimately depends on the commitment of each individual student and also on how much you are able to practice outside of class.

Our classes usually start with the “8 Brocade” Qigong warm up set and then continue on to form practice/instruction or review with gentle corrections and stance adjustments tailored to each individual student and experience level. The integration of Tai Chi forms and Qigong exercises into the classes also helps students appreciate and experience the meditative aspects of Tai Chi Chuan very early in their practice.

More complex moves are explained and demonstrated in great detail in break out sessions.

At the end of class any new instruction material is integrated into the previously learned sequence and practiced and experienced as a unified, harmonious whole which lets the class end on a note of stillness and tranquility and of accomplishment and joy.

Oftentimes it is very difficult for students to target the exact beginning of a given class in which case they would join a class already in progress and just follow the movements at first and catch up little by little with the help of the instructor and other students in the group.

While we always try to make sure that there is space and time to accommodate new students joining classes in progress who do not have any prior Tai Chi experience, we will only recommended this up to a specific point in a given form where we feel that it is still possible catch up with the initial group.

As an alternative, there is also always the option of taking a private session to facilitate joining a class/form that has already started. 

We avoid limiting the time frame of a given class/form to a pre-set number of weeks to ensure to have a learning pace that accommodates different skill as well as experience levels and that every student is able to complete the form successfully.

If you have question about joining a specific class in progress, please inquire.

Since learning Tai Chi not only happens on a physical level but also an a very personal and spiritual level each and every student must decide on an individual basis which class ″feels″ right and which they could see themselves enjoying and commit themselves to over a longer period of time.

We offer a Trial Class ($10) for first time students which should be helpful in deciding whether the teaching style, quality and pace of learning and group atmosphere feels right and comfortable to you.

Also decide which aspect of Tai Chi is most important to you – is it improving flexibility, learning martial arts applications, reducing stress or simply getting physical exercise – or all of the above.

If you learned a style other than the Yang or Chen Style it might be a challenge to merge your knowledge and experience with our curriculum and you most likely would have to start from a blank sheet again.

When coming from a different school – even within the Yang Style or Chen Style – there are subtle to distinct differences depending on the exact lineage in regards to form execution.

That all said – to know how close or how different the style you learned is from our curriculum we recommend taking a Trial Class ($10).

Please feel free to inquire about joining from another style/school.

Flat, flexible sole shoes (most athletic shoes work) and loose comfortable clothing (especially pants) that allow you to move freely are recommended. 

In most cases the answer is yes but ultimately it all depends on your specific physical and/or health condition. Generally people who practice Tai Chi experience improved physical health and strength and also improved mental balance and clarity. Medical research studies in recent years also point to a multitude of benefits of practicing Tai Chi.

People with more complex health conditions (knee, hip or spine) should inquire with their health practitioner for guidance and advice. An initial private lesson might also be a good option to evaluate if Tai Chi practice is suitable for your specific situation and health condition.

Please make sure to read over the guidelines below so that everyone can enjoy the Tai Chi classes in a safe and enjoyable learning environment.

Please stay home if:

• You are feeling unwell
• You have a fever or chills, a headache, a sore throat, runny nose or cough
• You have nausea, vomiting or diarrhea
• You have any contagious infections
• You have respiratory problems, chest pain or a rash on the skin
• You have a new loss of taste or smell
• You have been in close contact with someone who has recently been diagnosed with Covid-19

These protocols will be updated and adjusted periodically to reflect current and future health advisories.

Anyone, regardless of age or physical ability, can practice Tai Chi since Tai Chi emphasizes technique over strength, using internal energy development rather that external force.

Although Tai Chi is generally safe, consider talking with your doctor before joining a Tai Chi program. This is particularly important if you have any significant problems with your joints (hip and knees), spine or heart.

Despite its ancient history, Tai Chi has been studied scientifically only in recent years. Research suggests that Tai Chi offers numerous other benefits beyond stress reduction, including:

• Reducing anxiety and depression
• Improving balance and coordination by strengthening important joint and muscle groups
• Releasing mental and physical tensions
• Improving sleep quality, such as staying asleep longer at night and feeling more alert during the day
• Slowing bone loss in women after menopause
• Pain relief for people with arthritis
  (especially knee arthritis (osteoarthritis))
• Lowering blood pressure
• Improving cardiovascular fitness
• Countering/balancing a weak immune system
• Relieving chronic pain and stress or trauma related injuries
• Improving physical balance and functions within the body
  (digestion, blood circulation)
• Increasing energy levels in general

Like other martial art and moving art forms that bring mind and body together, Tai Chi reduces stress (mental and physical tensions). Practicing Tai Chi regularly creates a state of relaxation and calm and invokes a strong feeling of connectedness of mind & body. Stress, anxiety and tension melt away as the mind focuses on the present moment, finding balance within constant change. The invigorating and refreshing effects of Tai Chi practice usually last well after completion of your practice session.

Private classes can be scheduled either outdoors or in a studio environment indoors. Depending upon schedule and availability various studio locations/options are available. For more info please inquire.

Learning Tai Chi is also a great addition for any external martial arts student currently studying Kung Fu, Wing Chun, Karate, Judo, Taekwondo or Mixed Martial Arts by helping students to integrate a Yin (soft) component to their mainly Yang (hard) practice and therefore achieving balance and completeness and becoming a more rounded & skilled martial artist.

Chen Style Tai Chi in particular combines internal principles with very pronounced external/physical martial arts aspects making it a very well suited entry point for students coming from predominantly external martial arts.

Are you interested in starting a Tai Chi Program at your Office, Community Center, Health Club, or other facility?

Please contact us for more info…

Tai Chi Chuan Sacramento offers once a week in-person Tai Chi group classes at $15/per class. There are no long term commitments.

A group Trial Class is offered at $10 (1st class, new students).

Tuition fees for online Tai Chi group classes or private Tai Chi classes via Zoom: please inquire.

We also offer private Tai Chi in-person instruction at $100/1 hr. or $50/30 minutes.

Online tuition payment via Zelle is preferred – please check with your financial institution – almost all offer Zelle as an instant online payment option these days. You can also pay with a personal check. If paying with cash – please have the exact amount ready. Questions about payment options? Drop us a quick email.

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• A systematic review of the health benefits of Tai Chi for students in higher education
• A comprehensive review of health benefits of qigong and tai chi
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• Superior Effects of Chen Style Tai Chi versus Yang Style Tai Chi on Cognitive Function, Fitness, and Balance

Disclaimer of Liability

As with participating in any exercise program, please use common sense to judge your own abilities, health condition and/or physical limitations. If in doubt or unsure and to reduce and avoid any chance of injury, we recommend checking with your health care provider before participating in our Tai Chi classes.

By attending our Tai Chi classes:

1. You understand that there is the potential for injury associated with your participation in our classes
2. You attest that you are medically fit and able to participate in our classes
3. You acknowledge that you are participating in our classes at your own risk and that you voluntarily assume full responsibility and liability for any risk of personal injury or loss/harm to personal property that may be sustained as a result of participating in our classes
4. You are also confirming that you will not hold the instructor personally liable for any damage, ill effect or injury, incurred before, during, or after the classes