Beginner Tai Chi with Kristen Dolan Murphy

Experience the graceful movements of Tai Ji, often described as "meditation in motion" and "medication in motion" by Harvard Health Publishing. This low-impact, slow-motion exercise takes you through a series of motions named for animal actions or martial arts moves, all while breathing deeply and naturally. Unlike other exercises, Tai Ji's circular, relaxed movements are suitable for everyone, from the fittest to those recovering from surgery or confined to wheelchairs.

The story of Tai Chi (Tai Ji) is deeply rooted in Chinese philosophy and martial arts traditions. Its origins are often intertwined with myths and historical figures, blending the mystical with the practical.

The Legend of Tai Chi's Creation

One of the most famous legends of Tai Chi’s creation centers around the great Taoist sage Zhang Sanfeng. He was said to have lived during the Song Dynasty (960-1279 AD), although some stories place him much earlier. Zhang Sanfeng is often credited with creating Tai Chi after witnessing a mystical encounter between a crane and a snake. According to the tale, Zhang Sanfeng was meditating in the mountains when he saw a snake and a crane engaged in a battle. The crane, swift and powerful, would strike with its beak, but the snake would use its smooth, fluid movements to evade the crane’s attacks. The snake’s ability to yield to the crane’s strikes while maintaining an effortless flow of motion impressed Zhang Sanfeng deeply. He saw in the snake’s movements a natural expression of the Taoist principles of yin and yang—the balance of opposites—and the concept of softness overcoming hardness.

Inspired by this, Zhang Sanfeng is said to have developed Tai Chi, which combined slow, deliberate movements with deep meditation, promoting both health and the ability to defend oneself. The martial aspects of Tai Chi, such as pushing hands (Tui Shou), focus on using the opponent’s force against them, much like how the snake used the crane’s strength to its advantage.

Tai Chi’s Philosophy

Tai Chi is grounded in the ancient Chinese philosophy of Taoism, where balance, harmony, and the flow of energy (called Qi or Chi) are key components. Tai Chi emphasizes the importance of balance between yin (the passive, feminine, dark, and receptive) and yang (the active, masculine, light, and assertive). The goal is to cultivate internal energy and focus, allowing practitioners to act with clarity and strength.

Over time, Tai Chi became not only a martial art but also a practice for health, longevity, and meditation. The flowing movements, which often seem calm and graceful, are actually designed to strengthen the body and mind, increase flexibility, and improve circulation. The practice is often likened to a moving meditation, where each movement is a reflection of the practitioner’s inner state.

Although Tai Chi is often associated with Taoist philosophy, it was gradually integrated into other Chinese martial arts systems. Over centuries, different schools of Tai Chi developed, each with their own unique interpretations of the art. The three most well-known styles today are Yang, Chen, and Wu. These styles have variations in the speed, force, and structure of their movements, but all maintain the core principles of Tai Chi. In the modern world, Tai Chi is practiced by millions of people globally, not just as a martial art, but also as a method of stress relief, improved health, and spiritual well-being. Its slow, flowing movements make it accessible to people of all ages and physical abilities, and its benefits for improving balance, mental focus, and overall vitality are widely recognized. Today Tai Chi continues to be taught in parks, community centers, and universities around the world, serving as a reminder of the ancient wisdom of balance and harmony that has been passed down for centuries.

Meet the Instructor:

Kristen Dolan Murphy, MS Ed, MSTOM, an NYS licensed acupuncturist and board-certified herbalist with over 27 years of experience in Chinese martial and healing arts. Kristen studied weekly with renowned Grandmaster Yu Cheng Hsiang for 15 years, immersing herself in the ancient wisdom of Tai Ji. In her Beginner Tai Ji classes, Kristen focuses on body alignment, choreography, and the profound philosophy of the classical Yang-style Tai Ji form's first and second chapters. Discover the daily practices within this tradition that not only enhance strength, balance, and coordination but also promote overall wellness.

Join Kristen Dolan-Murphy on a journey to wellness through the ancient art of Tai Ji, where mind, body, and spirit unite in harmony.

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