to do the simple breath practices, as they focus on absorbing healing qi from the
environment. When you can manage it, add simple hand gestures to the breathing.
As you continue to improve, sit in a chair and do the hand motions, moving on to
the standing and walking positions when you feel able.
Two common movements in T’ai Chi that are part of various sequences are the T’ai
Chi fist and the T’ai Chi ball. Imagining a robin’s egg in the center of each palm,
the fist is formed by slowly curling one finger at a time around the egg, beginning
with the little finger and ending with the thumb resting lightly on top. Throughout
all the forms, frequent references are made to “picking up the ball.” Visualize form-
ing a ball out of the air and picking it up and moving with it. The ball is designed to
help movements flow more easily.
Standing like a tree or the horse-riding stance contributes to a sense of rootedness
and stability in the body. For this posture, position your legs wider than the shoul-
ders and bend your knees, thus lowering your center of gravity closer to the earth.
The top part of the body feels light while the lower half feels heavy. At first, the posi-
tion may feel strenuous because the muscles in the legs have not been used in this
way, but with practice, you will enjoy the feeling of stability it gives you. Next, bring
your arms up as if embracing an invisible person, joining your fingertips in front of
you. Slowly turn from side to side, letting your waist initiate the movement. Your
legs should feel “soft,” so that they follow the movement led by the waist. Your gaze
should travel slowly across an imagined horizon.
T’ai Chi and Qigong are popular and available in most towns and cities. They are
taught in health clubs, schools, YMCAs, community centers, hospitals, clinics, and
other facilities. It is useful, in most cases, to begin with a teacher, so ask around to
find a teacher whom others like, then observe a class or participate in a trial class.
Some people try several teachers or forms before they find the one that meets their
personal preferences.
As T’ai Chi and Qigong have become more popular, people can be found practicing
in parks. In some cases, individuals prefer to have time alone in nature. Often, how-
ever, people are happy to have others join them, and frequently informal groups
form. These groups may develop socially as people get to know one another and
socialize after the practice.
The claims for the Alexander Technique, the Feldenkrais Method, and the Trager
Approach focus more on enhancing well-being than on healing illness. They are
designed to relieve muscle tension, increase relaxation, reduce stress, and alter poor
habits of posture and movement in those who are healthy. Contact the appropriate
associations (listed in the Resources section) to locate certified teachers of these tech-
niques.254 ABSOLUTE BEGINNER’S GUIDE TOALTERNATIVE MEDICINE