Martial arts are systems of physical and mental training used for self-understanding, expression through movement, and self-defense. Nowadays individuals are taking to martial arts as a health practice for life.

Martial Arts: An Oriental Discipline

Many martial arts can trace their roots to ancient ritual dances. These dance movements were systematized into a health practice by a first century Chinese Taoist physician. They began to be used to balance the body’s organs, to relieve leg cramps after long periods of meditation, and to relax the body. In Japan, budo is the generic term used for martial arts, ‘do’ meaning a philosophical discipline. The most popular martial philosophies and techniques that have developed in China and Japan are:

T’ai Chi Ch’uan (Chinese)
Aikido (Japanese)
Chi Gung or Qi Gong (Chinese)
Judo (Japanese)
Jujitsu (Japanese)
Karate (Japanese)
Kung Fu (Chinese)
Tae Kwon Do (Korean)

There are several myths about how T’ai Chi started. The most commonly accepted one however, states that i the Taoist monk, Chang Sanfeng, dreamt about a fight-: dance between a snake and a bird. The snake represented the regenerative powers of Nature, and the bird, universal consciousness. T’ai Chi means the blending of heaven and earth — hence, the initial movements grew out of Chang’s dreams, later developing into 108 postures. T’ai Chi Ch’uan, meaning Supreme Ultimate Power, became a craze in China in the 1850s; it was further promoted by Chairman Mao as a health practice.

An Indian Buddhist monk named Budhidharma, took Zen to China in the fifth century. He taught the monks a boxing method, which later developed into Kung Fu.

Karate, which developed from Kung fu, means Chinese hands. Jujitso and Judo were sports developed for the military classes and show influences of Chinese wrestling. Judo, meaning The Gentle Way, is a competition sport in the Olympics today.

Aikido, meaning Way of Spiritual Harmony, specialises in anticipating blows and tackling several attackers at the same time.

How Martial Arts Work

Advanced forms of martial arts train their students in healing techniques, thus channeling the life energy force or chi. Training in the martial arts can be healthy for the mind, body, and spirit. Done slowly, these arts can build health and cultivate peace of mind. Performed rapidly, the gestures can unleash devastating blows for self-defense.

Judo and karate are self-defense and strengthening techniques. Aikido is based on give-and-take, and is always done in partners. T’ai chi combines meditation and motion. In China, martial arts are categorised into two types: Wai chia are inspired from Buddhism and have mostly originated from India. They stress on muscular strength, conditioning, and endurance. This category includes kung fu, judo, and karate.

Nei chai is the other category of martial arts. It emphasises the principles of ‘relaxing’ and ’sinking’, which build energy and reduce tension. Relaxing means maintaining constant yet light muscle tension, while using the minimum effort necessary for any movement. The muscles work in a continual yielding-and-advancing rhythm. This promotes muscle toning without stress or strain. Sinking involves dropping weight through the feet, and releasing tension from the stomach.

T’ai chi deepens breathing, thus increasing the supply of oxygen to the blood, which, in turn, opens blood vessels and allows the heart to function more smoothly. It also opens the joints — especially those of the knees alleviating inflammatory diseases such as arthritis and rheumatism, and strengthens the lower back.

Martial arts promote improved balance, physical coordination, agility, and stamina. Reflexes and instinctual behaviour sharpen, as also concentration and memory. Relief from pain, stress, and muscular tensions lead to more precise nervous control over bodily functions and refined movements.

The focus on cultivating chi or ki builds a reserve of vital force. The positive results may include enhanced sexual functioning and increased psychic energy, In fact, both the Chinese and Japanese martial art traditions include vital energy-healing techniques. The same life force used to attack or defend can be channeled towards healing.

A martial arts class starts with a brief meditation and limbering exercises (warming-up exercises in preparation
for athletic activity). The traditional form of t’ai chi has 128 postures, including repetitions, and takes 15-20 minutes at a proper (slow) speed. Some teachers create their own short forms, anywhere from 35 to 50 poses, thus reducing the repeated positions.

There are many books on the various styles of t’ai chi. However, it is essential to start with a teacher. T’ai chi movements are too subtle and complex to learn without an observer and coach to encourage and correct the initial efforts.

Precautions and Prospects

T’ai chi or any other martial art must not be taken up without consulting the doctor as one must be able to take the impact of blows and kicks.

The list of benefits derived from long-term practice of t’ai chi is long. It ranges from improving muscle tone and physiological self-regulation to cultivating poise and a tranquil spirit. T’ai chi’s gentle leg-raising movements massage and strengthen the intestines, aiding waste elimination. The slow and soft turning and bending motions massage other organs.

T’ai chi calms both the body and the mind; its meditative quality relieves stress and anxiety. This provides effective treatment for ulcers and other nervous disorders.

Now You Know

Training in T’ai Chi and other martial arts releases the body energy and provides relief from pain, stress, and muscular tension. The ‘body and mind’ approach emphasises prevention of disease and promotion of physical and mental health.

Though originally an oriental discipline, martial arts is accepted as a scientific health practice today. It is essential, however, to undertake the martial art of choice after medical clearance, and to learn the art from a skilled teacher. Free of side-effects, no drugs or special dietary regimen is required. Martial arts is a holistic therapy, not a treatment for a specific disease.