Tai Chi

What is T'ai Chi?

T'ai Chi Ch'uan was developed centuries ago by Zen monks as a form of both meditation and self-defense. The words mean Supreme Ultimate Fist. Numerous styles have evolved through the years, but all are based on the dynamic balance of opposing forces represented in the Yin-Yang symbol.

Yin and Yang represent complimentary aspects of natural things, situations, and actions. For one half of the complement to exist the other half must also exist; therefore, some of each aspect is contained within the other. The sinuous line separating Yin and Yang expresses their fluidity as well as their synthesis.

Sheila Conrad, the T'ai Chi teacher at Anahata Yoga Center, teaches a traditional Yang Style Long Form (108 movements). She learned this form from her teacher, Ruth Naiman. The Yang Style Long Form emphasizes the physical, mental and spiritual balance created by the continuous flow of energy between yin and yang. It comprises 108 movements that are divided into three sets. The complexity of these movements increases as you move through the sets.

Levels of Instruction

At Anahata Yoga Center, the 108 movements in Yang Style Long Form are taught according to the following levels of instruction.

• Introduction to T'ai Chi : Introduction to movements in the First Set (up to 18 movements)
• Beginning: Review and Refinement of movements in the First Set (up to 18 movements)
• Level I: Start Set 2 (18 movements)
• Level II: Completion of Set 2 (36 movements)
• Level III: Third Set (54 movements)
• Advanced: Third Set and refinement of form (108 movements)

The complete list of classes and levels are listed on the current Class Schedule.

Getting Started

Anahata Yoga Center of Williamsburg offers a FREE Introductory T'ai Chi class at the start of each new session to introduce students to basic techniques and movements. Our FREE Introductory class will give you an introduction to T'ai Chi class and the Long Form style. After class, we can answer any questions you may have about T'ai Chi and its benefits for your health and well-being.

We are offering a FREE Demonstration and Introductory T'ai Chi class on:

Saturday, December 15 10 a.m. -12 p.m.

Click here if you would like to register by email or call us at 253-0080 to reserve your space.

Introduction to T'ai Chi classes will introduce students to basic poses in an 8-week session. See our Class Schedule for days and times.

General Information

• New students should arrive 15 minutes prior to class to complete paperwork and prepare for class.
• Wear comfortable clothing that allows movement and flexibility.
• Thank you for preserving our beautiful bamboo floors by not wearing street shoes to class. You may wear soft-soled shoes (e.g., Keds) that you only use for class or you may practice in your bare feet.
• If you miss a class, you can make up the class during the same week. Please speak with the teacher prior to your absence to make arrangements for any missed classes.

Five Reasons to Practice T'ai Chi

1. Lower Your Blood Pressure and Improve Your Stress Management Skills. A Johns Hopkins University study found that T'ai Chi lowers blood pressure almost as much as moderate-intensity aerobic exercise, such as brisk walking. Researchers suggest T'ai Chi's ability to lower blood pressure may be due to its stress-reduction qualities.
2. Restore Your Strength and Natural Energy. T'ai Chi is a low-impact, movement exercise. All your muscles are continuously called into play, tensing and then relaxing, transferring energy. Though focused, your breathing is natural and flowing. Energy is generated rather than depleted, and stamina is increased.
3. Relieve Arthritic Pain and Stiffness. A study published in Geriatrics notes that T'ai Chi helps those with arthritis, primarily by strengthening the joint musculature and increasing range of motion and flexibility.
4. Improve Your Balance and Coordination. A 1995 analysis of 7 major clinical studies showed that people over 60 who exercised regularly lowered their risk of falling by 13%. Those whose workouts included balance drills reduced their risk by 25%. T'ai Chi students came out on top -- they cut their risk of falling by 48%.
5. Increase Your Body Control and Flexibility. When doing T'ai Chi all parts of your body, from head to toe, are involved in continuous flowing movements. Everything is exercised -- muscles, joints, ligaments, heart, lungs, etc.