“Practicing Tai Chi by the ocean has been an incredible experience. There’s something truly special about moving gently while hearing the waves and feeling the fresh air, it brings a deep sense of peace and presence. This practice is helping me cultivate mindfulness and find more balance in both body and mind.” — María from Howell, NJ

The Philosopher’s Workout

Tai Chi Chuan deceives us with its slow, graceful, gliding ballet.

Beneath the surface, this 16th century martial exercise challenges our:

• strength
• balance
• coordination
• mental focus and
• calm fortitude.

To succeed, we must:

• learn the precise sequence of steps within each movement;
• learn the precise gestures and positions required by each step;
• understand the martial application of a movement;
• practice, practice, practice until the movements flow without thinking;
• know when to breathe autonomously, and when to breathe purposefully;
• learn to feel our movements — the proprioceptive sense;
• use imagination of a stylized fight to magnify the proprioceptive;
• make all that look easy — the deceptive part!

Because the mind permeates our practice, we call it the Philosopher’s Workout.

Benefits

How can twelve minutes of such a slow, graceful activity produce the many benefits claimed for Tai Chi Chuan?

First, they are more than claims. “The Harvard Medical School Guide to Tai Chi” offers research support for:

• Boosts balance and reduces fall risk
• Enhances leg strength and posture control
• Improves flexibility and joint mobility
• Reduces chronic pain (e.g., arthritis, fibromyalgia)
• Helps manage blood pressure and supports heart health
• Aids in breath control and lung function
• Lowers stress, anxiety, and symptoms of depression
• Improves focus, memory, and executive function
• Improves anger management
• Enhances sleep quality and overall well-being
• Supports immune function and energy levels

Second, we had AI compile a set of activities that would touch all the bases covered by the Philosopher’s Workout. Altogether they ran to about thirty-five minutes, or triple the time spent doing the tai chi form.

tl;dr: It is not just twelve minutes. It is a single concentrated exercise that, once begun, flows continuously to the end, delivering all the mind and body health detailed above. How efficient is that?

Ready to learn?

Do not be intimidated by the description above. We memorize nothing, and we learn in stages, first beginner, then so-called “refinement”. The practice involves steady repetition polishing each movement, and movements are practiced in clusters so we learn the sequence without thinking as we polish the movement.

It is said the form performs us, not the other way around. You will notice improvement in a few weeks, sooner with practice outside class. Speaking of classes, here is the schedule and more.

About Empty Step Tai Chi

The Tai Chi Chuan form is a precisely choreographed exercise designed to cultivate leg strength, balance, coordination, flexibility, and general health. The form simulates a slow motion martial encounter with several imagined assailants attacking from different sides. Each movement has a martial purpose informing its execution and motivating our internal rising and falling intensity. Combined, the movements constitute a moving meditation focused on what Great Grandmaster William CC Chen called “Body Mechanics”.

While designed originally as a training exercise for fighters, the tai chi chuan form is now recognized more for its health benefits. At Empty Step, however, we emphasize the martial origins and applications in teaching the form, and offer tui shou (“push hands”) practice by invitation to select students.

Great Grandmaster William CC Chen

Master Chen’s latest thinking can be found in his new book, “Brain Aerobics”. Research shows that brain aerobics, such as puzzles or learning a new dance step, maintain or improve cognitive function. In his new book, Master Chen details the mind-body connection cultivated by tai chi. He emphasizes relaxation and enjoyment above all, adopting a taller stance that is easier to maintain, and a more natural posture. Perform happily, he says. We keep the precision of Cheng’s “37 Postures” but reduce the physical stress, increasing our meditative awareness.

Here is the cover, copyright 2023 William CC Chen:

Class schedule, locations, and clothing

Click the “Classes” tab above, or follow this link.

Contact us

Ken, the founder of Empty Step Tai Chi Chuan, can be reached at ken@emptystep.net.