Byron Jennings first experienced tai chi as a caregiver for his mother. Her doctor suggested she try the martial art exercise for her health.

So when Byron had the opportunity to take his own classes through SEIU 775 Benefits Group, he knew a little bit about what to expect.

Tai chi was developed for self-defense, but today it is used for health. Class instructor GiJeuk, who teaches tai chi regularly at Body & Brain in Seattle, says practicing tai chi can help improve your life in many ways.

Some of those improvements include reducing stress, improving sleep, creating better focus and patience, strengthening the lower body, releasing shoulder and neck tension, reducing headaches and improving mood — all especially useful benefits for caregivers.

The practice is intended to be relaxing, not precise, says GiJeuk. “My best recommendation for anyone who is just getting into the practice of tai chi is to relax, breathe out and enjoy yourself. Tai chi is all about deeply connecting with who you truly are and less about getting the posture exactly correct.”

GiJeuk recommends a couple of exercises to ease into trying out tai chi at home. The first is a simple breathing exercise that has been the most beneficial to her students.

“While laying down in bed, tap your chest with your fingertips and focus on your breathing. While inhaling, breathe in through your nose and while exhaling, breathe out fully out your mouth. Keep focusing on your chest as you tap and continue for about five minutes or until you fall asleep.”

That was the exercise that surprised and impressed Byron. “It was so simple, yet very effective.”

Caregivers participate in a tai chi workshop at SEIU 775 Leadership Conference. (Photo by Sara McCaslin)

GiJeuk says that many of her students have reported feeling the benefits of this exercise. “They were able to fall asleep, stay asleep and have improved sleep even after just one night.”

The other practice she recommends is an energy meditation exercise that allows you to relax your mind and refocus your energy.

“Sitting or standing, first close your eyes and rub your hands together for about 30 seconds. Then open your hands apart about two – three inches apart, and in your mind focus on the space between your palms.

Slowly move your hands farther apart and then closer together without touching. As you move your hands, keep focusing on the space between your palms. You may feel a warmth, tingling, or pressure sensation between your palms as if a bright ball of light is actually there between your palms.

Keep focusing on the feeling and move your hands out and in for about five minutes. Lower your hands and breathe in and out a few times before finishing. Notice how your mind is more calm and relaxed.”

The simplicity of these exercises is the point, says GiJeuk. “Many practitioners have a misunderstanding that tai chi is all about the form and postures, while the reality is more about connecting with yourself and feeling the energy flowing through you.”

That speaks to Byron, whose biggest takeaways from the class are less about postures and more about mindfulness.

“The things that have stuck with me the most,” says Byron, “are the reminders about being mindful of my body, and how toxic it can be to hold onto bad energy, as well as the techniques to help expel the bad energy.”

Byron recommends that everyone try it.

“My best advice would be to give it a shot. Don’t worry about looking stupid or messing up, because everyone looks silly and makes mistakes in the class. Take the initiative and sign up. Your body will thank you.”

Sign up for future tai chi and wellness programs at www.myseiubenefits.org/participate. 

Chuk-ki Stance

1. Stand with your feet shoulder-width apart and parallel. Make sure that your weight is distributed evenly so that you rest firmly over the soles of both feet.

   

2. Gently tuck in your tailbone.

3. Relaxing your upper body, raise your hands to chest height, and spread them apart about 1 foot. Imagine that you have a ball of energy between your hands and your chest.

4. Maintain this posture for about five to 10 minutes.

Energy Meditation

1. Sit in a comfortable position and place your hands on your knees with your palms facing up and close your eyes.
2. Relax your body, especially your neck and shoulders. Inhale deeply and let go of any tension while exhaling.
3. Raise your hands slowly to chest level, with palms facing each other but not touching. Focus on any sensation you feel between your palms. You may feel warmth, tingling or even your pulse.
4. Part your hands about 2 to 4 inches and focus on the space between them.
5. Pull your hands apart and push them closer again as you maintain your concentration. Feel the energy flow between your palms.
6. Pull your hands farther apart and push them closer together. Feel the sensation expand and become stronger.
7. Breathe in and out, slowly and deeply, three times.
8. Rub your hands together briskly and gently sweep your face, neck and chest.