Cape Breton Tai Chi
232 St Peter's Rd B1P 4R1 Sydney, NS, Canada

3rd Commentary on the book "A Study of Taijiquan by Sun Lutang" translated by Tim Cartmell Picking up from previous comments, the Sun style Tai Chi is designed to be complete in of itself, containing power development, technical elements and strategies for direct application. Inherent is a method whereby a small and light person can successfully defend against larger and stronger attackers. Sun Tai Chi contains a greater variety of martial applications, including evasive foot...work, over-the-back throws, joint-locking methods, head-butting moves, and ways of countering wrestling take downs. This wide range of technique has important implications for those primarily concerned with exercise and health benefits of Tai Chi as it broadens the scope of health benefits. A complete exchange of weight transfer exercises the legs while reducing the fatigue. The joints are opened and closed ryhthmically so their flexibity and strength are improved without forcing. An upright and natural stance improves balance and agility with more direct application to daily life. The follow step pattern borrowed from Ba Gua greatly improves the flexibilty of the hips, an area that needs special attention for conditioning. Sun style can be performed more quickly to improve cardiovascular health if desired, and the open-close movement serves as a centre and opportunity to correct posture. The twisting and bending moves in Sun Tai Chi develope the range of motion in the torso and legs without excessive stress and the natural rhythm of the set makes it easy to coordinate the breath into the movements which has special health benefits. Finally it can be practiced in a relative small space, adapted for all physical abilities and benefits out-of-shape beginners and athletic practitioners alike.

Why you need to improve your balance...... Original Investigation March 11, 2021... Association of Balance Function With All-Cause and Cause-Specific Mortality Among US Adults Chao Cao, MPH1; W. Todd Cade, PT, PhD2; Shengxu Li, MD, PhD, MPH3; et alJacqueline McMillan, MD, MSc4; Christine Friedenreich, PhD5,6; Lin Yang, PhD5,6 Author Affiliations Article Information JAMA Otolaryngol Head Neck Surg. Published online March 11, 2021. doi:10.1001/jamaoto.2021.0057 Key Points Question Is balance function associated with all-cause and cause-specific mortality among US adults? Findings In this cohort study that followed up 5816 participants for a median of 12.6 years, baseline balance disorder and vestibular balance disorder were associated with higher all-cause mortality and cardiovascular diseasespecific and cancer-specific mortality. Meaning Balance disorder appears to be associated with higher risk of death from all causes, cardiovascular disease, and cancer in the long term.

2nd Commentary on the book "A Study of Taijiquan by Sun Lutang" translated by Tim Cartmell Wow! I've finished the biographical chapter describing the life of Sun Lutang. Sun was an extraordinary figure in Chinese history during the late Qing Dynasty and into the Republican period. This biographical chapter is based on a Chinese biography of Sun considered the most factual by his daughter and also from interviews with his daughter. There are many embellished stories of super-h...Continue reading

1st Commentary on the book "A Study of Taijiquan by Sun Lutang" translated by Tim Cartmell I'm really enjoying this book and excited that it offers insights and support for my own approach and understanding of Tai Chi as a health exercise. This is a translation of the Sun Lutang's book by Tim Cartmell who was a student of the daughter and grandson of Sun Lu Tang (Sun Jian Yun and Sun Bao An) which adds a level of depth to his translation. Sun Lu Tang was a very famous martial... artist who studied different internal or soft styles of martial arts including Tai Chi. From this diverse understanding and experience he developed his unique approach to Tai Chi, the Sun style. During Sun Lu Tang lifetime Tai Chi was a martial art and practiced and studied for that purpose. Sun was the first to recognize that Tai Chi could also be seen as having health benefits. I have studied numerous styles of Tai Chi and I have found Sun Tai Chi to be safer, easier to teach and learn, and with more rapidly acquired health benefits. I now almost exclusively teach Sun style to beginners. I was gratified to see my understanding based on over 30 years of practicing and teaching Tai Chi validated and elaborated in this book. I had always considered that the forms of Tai Chi were inherent to the way each style uses them for fighting. This to me made them inappropriate or at least not optimal for health focused students. I was partially correct in that they may not be optimal but that forms were not always used for fighting but in some cases to develop leg strength, flexibility and endurance, something appropriate for young and fit martial artists. Let me quote Tim Cartmell: "One school of thought adheres to the idea that forms are designed to train physical attributes primarily. Forms in these styles are often done in very low and extended stances with the goal of improving leg strength, endurance, and flexibilty, precluding the use of more practical alignments useful in fighting situations. Fighting techniques are trained separately from the primary form, in supplemental drills and exercises." Sun's approach to Tai Chi is described as a 'live step' form in that it is designed to be used as it is practiced. The result is a technique that is very effective to build strength and to do so a safer way. I'll finish this first installment with another quote from the book that reflects well my own experience of teaching different styles of Tai Chi to many hundreds of people over the years. The stepping method (footwork) of Sun Tai Chi "not only quickly builds whole-body power, it is also much safer and less stressful on the joints of the hip and leg than the low stances and extended steps found in other styles."

New Series of Discussions !! I am very excited, and not just from the car accident outside my house this morning. I'm excited in a positive way. I just received this book: Over the next weeks I'll give a chapter by chapter summary and my commentary on what I've learned. I'm excited. Hope you are too

Having finished our exploration of the 15 disadvantages of Tai Chi ( which had a spectacularly interesting conclusion ! ) I'm not going to turn to a series exploring the science behind Tai Chi. It's an ancient approach to exercise and a very unique one ( not aerobic, not strength training, but a mind-body exercise ). So the question is, what does the science tell us? First up, a review article whereby the authors have poured through the scientific literature and gave a summar...y of what the science says at that point in time. This article was published in 2011 so is a little out of date. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3085832/ Conclusions for different measures: 1. Bone density was improved through the practice of Tai Chi. This is interesting because it is not much of a 'load-bearing' exercise. 2. Tai Chi improved a variety of measures of cardiovascular health, like lowering blood pressure and resting heart rate, which is also interesting because it is not really an aerobic exercise. 3. Various measures of physical functioning, for example, pain, stiffness and mobility with arthritis, were improved by Tai Chi practice. Not surprising. My mom felt that regular practice of Tai Chi was crucial in maintaining her independence and high level of physical functioning despite many health challenges in her later years. 4. Falls are reduced and balance improved with Tai Chi. The slow gentle movements, central to which is the attentive weight shifting, is key to the dramatic improvement in balance reported by Tai Chi students. 5. Researchers have developed a broad measurement called the Quality of Life Index, which includes many different parameters, physical, mental and social. In 13 different studies involving a wide range of subjects at least one aspect of the quality of life was improved. 6. Many studies have reported mental health benefits from Tai Chi, both anxiety and depression. When I carried out a study in Main-a-Dieu more than 10 years ago now I found that people reported benefits in two areas. One was physical functioning, such as less pain and stiffness and more mobility with arthritis, and the other was mental and social health with less anxiety and more comfort in social situations. The later was aided by the deep abdominal breathing used in Tai Chi practice. 7. Finally, Tai Chi practice has shown many benefits with respect to immune function and inflammation, lowering inflammatory markers and improving immune function. Very interesting was a study of immune response to a vaccine (shingles vaccine in this case) and those who practiced Tai Chi had a much better response to the vaccine than those who didn't practice Tai Chi. Something to think about in the days ahead with COVID vaccines becoming available. Let me know if you'd like me to review research on any particular aspect of Tai Chi.

Tai Chi Tip of the Week This Tip of the Week is a special one. We're finally finished with the "15 disadvantages of Tai Chi". And stay tuned for the not too surprising conclusion. "15. Tai Chi can be addictive.... Some people feel so good after their morning session that they become a bit obsessive about it. It is not uncommon for new Tai Chi converts to spend a great deal of time researching, learning, and obsessing about their new form of meditation. You might even find yourself wishing to escape to your quiet place and the clear mindset that only a session of Tai Chi can provide." My comment: Wow! Now there is no way that is a disadvantage. To be addicted to something that is actually good for you. All the addictions I can think of are self-destructive. What has your experience been? Do you have to satisfy that Tai Chi craving every day? But here is the maybe not so stunning conclusion........don't hold your breath! "Do The Advantages of Tai Chi Outweigh the Disadvantages? These 15 disadvantages of Tai Chi may warrant someone deciding not to join a local class; however, the advantages are far more than the disadvantages. Those who are dedicated to Tai Chi and have genuinely embraced its application, concept, and movements, seem to stick with it for many years. It becomes a staple form of exercise and therapy (meditation) in their lives. The mental, physical, and emotional health benefits of Tai Chi simply cannot be overlooked. In closing, It is blatantly clear that the health benefits of Tai Chi by far outweigh the disadvantages. If you are looking for a low-impact form of exercise that gives you the time to quiet your mind and find inner peace while building muscle strength and toning, Tai Chi may just be the answer." My comment: I couldn't have said it better myself! Please share with friends and if you've fallen off the Tai Chi wagon, we'd love to see you!

Continuing this week with my discussion of the "15 disadvantages of Tai Chi"....... "7. Modern Tai Chi is not what it used to be. Some martial art schools seem to have lost their way when it comes to Tai Chi. Instead of teaching martial applications; they focus on health and managing tension and stress. So, it might be hard to find a Tai Chi class that actually teaches the applications in their entirety. If you are the type of student that wants to learn everything about the ...art you are learning, and actively participate, you might not be able to with Tai Chi, unless you find an authentic teacher of course." My comment: Very true! Tai Chi Chuan has its origins in martial arts, self defense, fighting, but has become essentially a health exercise. This is true in China as the rest of the world. In China, people take up Tai Chi typically after they retire and young people interested in the martial arts don't have much interest in it. This is not a disadvantage to people interested in Tai Chi as a health exercise but it is true that for someone who wanted to learn the martial applications of Tai Chi it can be hard to find many Tai Chi teachers or schools able to teach them. I think we benefit from the realization that Tai Chi skills, although rooted in fighting, are amazingly effective for supporting mental and physical health. 100s of research studies support this truth....Tai Chi is a unique type of exercise involving the mind and body and is proven as effective for many different aspects of our mental and physical health. "8. Tai Chi can be painful, in the beginning. While the art form is not high-energy or aerobic by any means, the movements are challenging to learn. Doing Tai Chi provides a full body workout. In fact, when it is done correctly, the movements exercise all muscle groups. First timers often do not expect to feel any pain because the movements are so slow and gentle. Most do experience some exercise pain in their legs and arms in the evening or morning after their classes. This is not a permanent disadvantage, though. The fitter you get and the more familiar the movements become to you, the less painful it should be." My comment: It is true that the movements of Tai Chi are challenging to learn and that all muscle groups are exercised. The challenge in learning is overcome by a step-wise progressive approach. Keep it simple and focus on slow consistent practice and in no time you'll have a small set in your long term memory that you'll enjoy. As to pain, if you are just learning a few simple movements to start and practice within you're limitations you will have minimal discomfort if any. Always know you're limits and practice within them and you can progress in your fitness with comfort. Patience and persistent practice with a sense of gentleness and you'll be rewarded with greater strength and flexibility. Gain without pain!

We're almost at the end of exploring the '15 disadvantages of Tai Chi" an odd collection of comments on Tai Chi learning and practice I came across on the internet. I have no idea who came up with them. A bit strange but they do provide an opportunity for discussion. This week numbers 13 and 14. 13. It just might not be for you which can be quite disappointing. Tai Chi is not for everyone. While the martial art is considered to have many health benefits, in certain instance...Continue reading

Continuing with my discussion of the "disadvantages of Tai Chi". This week, #5..... 5. Tai Chi can be time-consuming.... As such, learning Tai Chi can be inconvenient for your time. It is recommended that you practice Tai Chi for at least 20 minutes a day if you want to develop the movements steadily. Considering most people already busy schedules, not everyone has 20 minutes a day to dedicate to this kind of exercise. My comment: Yes, Tai Chi takes some time to learn and to practice daily or at least 3 or 4 times a week. Any form of exercise has to be practised on some regular schedule to confer a benefit and Tai Chi is the same. It is a disadvantage for sure. If it was just a pill that we could taken daily I'm sure everyone would take it. But instead it takes time and effort to learn and find regular opportunities to practice in order for the health benefits to develop and accrue. Many people claim they are too busy to find the time for something as valuable as Tai Chi for their mental and physical health. And there are people who are very busy doing very important things. But most people have large amounts of time to spend in front of computer or TV screens, endlessly following the latest news stories or getting lost in social media rabbit holes. Most people have 20 minutes a day for Tai Chi. That's just the time for advertisements in an hour TV show. Simply record your favourite show, watch it without commercials in replay and poof, suddenly 20 extra minutes appear!

Continuing with the supposed disadvantages of Tai Chi 11. Getting into the right mindset to enjoy Tai Chi could be difficult. This is true, especially for those who have trouble focusing. It could even appear boring to some. Although many who stick with it and keep practicing find that the quiet mindset can really help in terms of mental and emotional health.... My Comment: Many things with the greatest benefits are not easy and quick to master. If the meditative and mind-body skills of Tai Chi were easy everyone would be doing Tai Chi and are population would be a lot healthier. I can recall a wonderful student of mine in her mid-nineties talking to me after class and sharing her difficulties of learning and practicing Tai Chi. "I'm having real trouble slowing down," she told me. That sums it up. I would say that the harder you find this aspect of Tai Chi the more you have to benefit from it. What has been your experience? 12. Tai Chi classes can be unexpectedly tiring. Many do not realize it, but while the classes are low-impact, they can be long and intensive, which is tiring. Learning and trying to remember new movements can be a double whammy on body and mind. My comment: This is a good point. The learning part can be tiring and for many people even an hour class can be physically challenging. But, here's the solution. Take breaks, sit for a bit and relax if you find the physical aspect of practice too tiring. Put as much into each class as suits your fitness and comfort. As to the mental part of learning, the solution is simple: don't take on too much. Learn in a step-wise progressive fashion. Take a new little bit each class if you're ready for it. Over time you will master a set but it doesn't happen overnight. If you think about all the Tai Chi you do not know or would like to learn you will get overwhelmed. If I think of all the Tai Chi I learned and forgot because I didn't keep up my practice I get overwhelmed. And finally, do not compare yourself to other people. That is one of the biggest obstacles to learning and practicing Tai Chi. There are always others that seem to be more knowledge, skilled and confident than you, no matter how long you've practicing. Learn from others but do your own thing and enjoy yourself!

Disadvantages of Tai Chi Part 2 Here are my comments on the second 'disadvantage' of Tai Chi.... "2. The form of Tai Chi that is taught in classes nowadays is not the original form.... Unfortunately, the Tai Chi that is taught today by most instructors and masters is merely a watered down version of the real thing. Most Tai Chi classes nowadays teach around 24 Tai Chi moves, whereas the original martial art involved 100 complex moves. In 1956 the Chinese Government instructed the Chinese Sports Committee to create a simplified version of the art so that it could be taught to masses of people. The simplified version is what people are typically taught in modern Tai Chi classes today." There is a lot to say about this. Tai Chi Chuan has its origins as a martial art. In that sense the original forms, basically sequences of many movements, were extensive; depending on the style there can be over 100 movements to learn and practice. As a martial art, each movement has different applications for self-defense and fighting, and it is also necessary to study and practice all the martial applications. A large repertoire is needing for effective martial skill. Honestly, today few people learn Tai Chi for martial purposes and a Tai Chi master would be no match for a modern MMA fighter who learns a mixture of wrestling, boxing and different Eastern martial arts. So if fighting is your thing don't go to a Tai Chi class, but check out your local MMA club and get started in learning many different fighting skills and how to combine them in a real fight. On the other hand, most people now learn Tai Chi as a health exercise, and most of those are older and often have minor health challenges. The health benefits of Tai Chi come from the gentle movement combined with meditation, breathing and relaxation skills. Emphasizing long complicated sets of movements is a poor way to help people achieve health benefits from Tai Chi. It is stressful to have to learn so much so quickly and a majority of people in my experience drop out or even learn almost nothing after years of attending class. I have seen that so often. It is very sad since Tai Chi has so much to offer. Instead, a better approach, is to use a step-wise progressive method of introducing a small, measured number of forms while also teaching the meditation, breathing and relaxation skills. People gain health benefits quickly, enjoy the practice and are hooked for the rest of their lives on this wonderful practice. Sure they won't be able to fight effectively, but that's not what they signed up for. https://www.activif.com/15-disadvantages-of-tai-chi-do-the/

My commentary on the '15 disadvantages of Tai Chi".... part 1, more to come. 1. Tai Chi takes a long time to learn and master Tai Chi is a complex art to be sure and even in a lifetime it would be possible to master it all. But I don't think that is the point is it, that everyone who signs up for a class has to become an acknowledged master. For most people, it is the opportunity to improve physical and mental health, learn new things, make new friends and have fun. No master...y required to achieve those goals. But Tai Chi does suffer from two problems. First Tai Chi has been plagued by little attention to effective teaching. I recently had a student attend class who had been learning for two years (from other classes than mine). She was unable to practice a even a rudimentary few movements of the Tai Chi set on her own. To me this is very sad. What is required is a step-wise progressive method where students learn small pieces slowly and steadily and by two years have mastered more than enough of the form to effectively practice at home, in the park or where every, by themselves and with confidence....and REALLY enjoy it. Secondly, it is necessary, at an early stage, to introduce to the students the inner 'secrets' of Tai Chi that are responsible for the tremendous health benefits. I'm hinting here at the meditative and breathing elements that make it more than a simple physical exercise. Secondly, Tai Chi does require effort on the part of the student, so it is not all a failure of teaching. If you are able to find a class that meets 3 or even 5 times a week, it is less necessary to practice at home to learn and acquire benefits, but especially with a once-a-week class it is essential that the student develop a regular home practice or get together with a friend to practice in order to learn and benefit. Once a week of anything is unlikely to provide learning opportunity by itself or long lasting benefit. https://www.activif.com/15-disadvantages-of-tai-chi-do-the/

Not too surprising for me :-) https://www.lifehack.org//10-benefits-tai-chi-that-will-su

Tai Chi Tip of the Week The Two Dimensions of Learning Tai Chi I had an interesting conversation with a student of Tai Chi. This student had been learning Tai Chi for over two years and had made no progress in either of the dimensions of Tai Chi learning. This made me very sad. Let me explain.... The first dimension of learning Tai Chi is the form or simply the different Tai Chi movements. There are so many styles of Tai Chi and within each style different sets often with large numbers of movements. You could spend a long time to even scratch the surface of learning these movements. For most people without exceptional kinesthetic intelligence like me, learning large numbers of movements is NOT relaxing and is a lot of work and effort. If you are learning a specific style of Tai Chi some degree of precision in the movements is necessary as it provides a core to work with but this can be taken too far if you are practicing Tai Chi for health rather than martial purposes. The second dimension of Tai Chi learning is the inner component. Tai Chi has been called moving meditation. So there is a mental, meditation part and other aspects such as Song, learning to open and loosen the joints or feeling resistance as one moves the body through the air. This inner component requires the mind to be free from constant attention to the form. That is to say the form must be in the 'muscle memory', something that comes from step-wise progressive repetition. The student I mentioned, even after 2 years of practice, could only ape practice, that is to say do the form by visually following others. So the student hadn't made progress in either dimension of Tai Chi, and was not able to experience the beauty and benefits of this amazing art form. That is very sad to me. The correct approach to learning Tai Chi is simply this: choose an easy-to-learn style. Focus on a small section at a time. Commit this small section to muscle memory and then apply the Tai Chi principles to develop the second dimension of learning. You will be amazed at how profound this experience is, a moving meditation, and you will gain tremendous health benefits. It will change your life!

Tai Chi can be very beautiful. Consider what makes it beautiful and you will uncover the essential principles you need to improve your mental and physical health. Enjoy! https://www.youtube.com/watch?v=XsinZw3FOoM

Interesting talk on Tai Chi for Women......let me know what you think. Enjoy! https://www.youtube.com/watch?v=2bDt5K51rtA

Tai Chi for Cancer Support Today (Thursday) at 1:30 PM. Tai Chi for Health (Easy to Learn Sun Style) starting Tuesday September 22nd, 1:00 PM at the Ys Men Centre Westmount. Evening Online Tai Chi class starting soon. Please contact if you're interested.... Experience the Tai Chi difference https://www.winnipegfreepress.com//meditation-in-motion-56

Tai Chi at its best.......enjoy ! The young person's version :-) https://www.youtube.com/watch?v=D2W605JFCTU

Some Tai Chi inspiration for the day....enjoy! https://www.youtube.com/watch?v=4c-ywGdAiAo

Tai Chi is the 'supreme ultimate exercise'. One of the many areas of benefits is for balance and stability, ultimately preventing falls. While falls can be devastating to older people, a bad fall can have dire consequences for all ages. https://www.sciencedirect.com//artic/pii/S1873959816300746

There are different styles of Tai Chi. In this video, excellent although video quality a little rough, four of the most common styles are compared. What is your favourite? https://www.youtube.com/watch?v=fc3w827kwyA

Tai Chi is now a health exercise......but it has it roots in martial arts and all the forms (movements) have application to fighting. https://www.youtube.com/watch?v=kp2jWeaKrqI

Some lovely Sun Style Tai Chi with traditional Tai Chi melody to brighten your day :-) https://www.youtube.com/watch?v=fFwo_YXMhzM

Amazing Tai Chi skills, something to admire not necessarily aspire to....:-) https://www.youtube.com/watch?v=uTyJKPHk13E

4 simple tips for learning tai chi Tai chi is a collection of ancient Chinese movements that offers many benefits to practitioners. Here are four simple tips to help you get the maximum fitness benefits and master the techniques of tai chi.... 1. Find a practice partner When you first start tai chi, you're going to want to practice regularly to learn the movements and techniques and get them into your muscle memory. The best way to do this is to find a buddy who is already well versed in tai chi or who is learning along with you. Having a practice partner will help hold you accountable for practicing outside of class. And, practicing with a partner can help make you feel less self-conscious if you practice out in public! 2. Wear thin-soled shoes, or no shoes at all One important aspect of tai chi is a feeling of connectedness with the earth. So if you're learning tai chi, do it with very soft, thin soles on your shoes, or don't wear shoes at all. Along with perhaps finding it more comfortable, there's a bit of philosophy at work in this suggestion, too. In tai chi, the belief is that not having big blocks between the Earth and your feet will allow the energy of the Earth to flow into your body more readily. 3. Learn how to breathe Mindful breathing is essential to tai chi practice, and many people who start learning have to teach themselves how to breathe mindfully. In order to start learning mindful breathing, keep the tongue on the roof of your mouth while you breathe, then breathe only through your nose. Also, imagine breath going into and out of the belly to ensure deep breaths that send air to the bottom of your lungs. Finally, you should try to relax at the start of your tai chi practice sessions. Doing so allows tension to release and air to flow readily to all parts of the body when you inhale. 4. Learn the names of tai chi movements Learning the names of tai chi moves can help you remember individual movements more clearly than if you just copy your instructor. Learning the movements names can also help you learn the sequence that movements regularly come in, so when you're in a class or learning a new sequence and you experience a move you know, you can predict what move might be coming next.