Ai Chi Tai Chi in The Water
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Ai Chi: Tai Chi in the water
9-12 minutes
We had already talked to you about woga or aquagym, so
Ai Chi is the concentration of yoga, the physical work.
of aquagym, the flexibility and strength of pilates and the
paused movements of Tai Chi adapted to water.
Translated as: 'energy of love' Ai Chi is a
water exercise and relaxation program that
combine deep breathing with movements
wide and slow, continuous and fluid made according to
some preset patterns.
Ai Chi was created by the Japanese Jun Konno. It is a
a form of aquatic fitness that focuses on
mainly in balance, strength, relaxation,
flexibility and breathing. It's like a meditation in
movement that brings balance to our body and to
our mind.
It is usually done in groups within the pool.
The slow and wide movements of arms and legs,
along with breathing and soft music to facilitate
Relaxation helps to stimulate and to let energy flow.
internal. Ai Chi is a very holistic practice that reaches the
body, to the mind and to the spirit and that helps us so much
physically as in our daily activities.
These are the principles of Ai Chi:
YUAN - Make the movements in a circular way
seeking internal and external harmony.
SUNG- To relax, internally and externally, to
promote blood circulation.
CHING - Not to have the body tense.
YUN - Move at a certain speed
always controlled by the mind.
CHENG - Maintain good balance and posture.
SHU – Move the body in an easy way,
comfortable and relaxed.
TSING - Directing thought towards the mind,
concentrate.
During exercises, you should inhale through the nose and
breathe in through the nose and out through the mouth. The first three
exercises belong to the first sequence of Ai Chi and
they focus on breathing. The session is held
accompanied by relaxing music or with sounds of the
nature.
Float
Let the buoyancy of the water support your weight. Inhale.
and while exhaling, lower your hands with the palms facing down
down. Inhaling, raise your arms in front of you with the
palms up. Repeat 5-10 times, then exhale and
lower your arms to prepare for the next
movement. In Ai Chi, each movement constitutes the
preparation of the following: the exercises flow without
interruptions.
Lift
Continue from the previous exercise, with the arms
hanging down in front of the body and the palms facing down.
Inspire and lift your arms to the side until the
shoulder height, but still underwater. The
palms up. The legs are apart with
the knees bent and the feet slightly outward.
Breathing out, lower the arms until they are at your sides.
with the palms facing down. Repeat these movements
5-10 times, then raise your arms again to
prepare for the next exercise.
Close
Starting from the previous exercise, with the arms to the
arms at shoulder height and palms facing
up, inhale and, turning the palms down, bring together the
arms in front of the body until they cross
the dolls. Keep the legs at the same
distance, with the knees bent and the feet
slightly outward.
Inspire and keep your arms at shoulder height.
shoulders, open them laterally as much as you can,
with palms facing up. Repeat 5-10 times, afterwards
raise your arms to the sides to prepare for the
next move.
Sequences of movements
1 - Contemplating
2 - Floating
3 - Raising
4 - Closing
6 - Calming
7 - Grouping
8 - Freeing
9 - Transferring
10 - Accepting
11 - Accepting gracefully
12 - Surrounding
14 - Flowing
15 - Reflecting
16 - Holding
Ai Chi, fundamentals of the gymnastic method:
The focus now shifts to the bottom of the
body and balance. There is no wrong way: it
what you feel is better; it will be. It doesn't matter what
I made adaptations of Ai Chi, I'm sure it will work out.
Positive. Don't forget the breathing.
Accept with grace
Continue, from the previous exercise, with your arms to
the sides at shoulder height, palms facing
down. As before, the legs are spread apart with the
bent knees and feet slightly outward.
Inhale, bring the left arm towards the right.
until the thumbs touch. Turn the feet 90 degrees.
degrees to the right. The weight is distributed among the
legs. Inhale and open your arms to shoulder height
shoulders, palms up. At the same time,
I shifted the weight back to the left leg and lifted.
the right in front.
Exhaling, turn the palms down and bring the arms
forward, at shoulder height, while lowering
the leg. Repeat the last two movements 5-10
Sometimes, then repeat with the other side. Return to the
initial position with arms at the sides.
Surround
Continuing from the previous exercise, take the arm
turn left to the right and turn your palms up,
I pushed my arms back and shifted the weight to the
back leg. Exhaling, turn the palms down and
bring your arms forward until the thumbs are
touch. At the same time, bring the back leg towards
raise it up and try to touch your big toe
with the tips of your fingers. Repeat the
move 5-10 times and then return to the center.
Repeat with the other side and then return to the position
initial, with arms at the sides.
Balance
From the previous exercise, bring the left arm towards
the right and turn to that side. Inhaling, turn the
palms up, pushing the arms down and
back. The movement starts with the back of the hand,
the palms looking ahead. The same time,
bring the back leg forward in a high kick and
lean slightly back. Exhaling, turn the
palms down, push your arms forward and
Lift up, and stretch your right leg back. Lean forward.
forward. Repeat these two movements 5-10 times,
then repeat with the left. Return to the center with
the two arms at the sides.
These two exercises come from the fourth sequence of
Ai Chi, cultivating Chi, in which we draw energy from the
life and we feed it.
Surround the Chi
Stand with your feet very apart, letting yourself
hold by the water, as before. Bring your hands towards
in front, with palms facing each other: as if I were
picking up a ball of vital energy (Chi) that has been collected
of the water. Exhaling, and turning to the left, move
the hands in such a way that the right hand is placed over
above the Ball and the left below. Keep turning
until the legs cross and I am looking towards
back. Imagine surrounding yourself with Chi. Inhale and turn in the
another direction to return to the center and to the position
initial. Exhaling, repeat the exercise, turning towards the
right. Repeat the exercise three times in each direction,
controlling the hands at all times.
Feed the Chi
Start like before, with open arms in
lateral sense at shoulder height and palms
downwards. Bringing the right arm towards the
left, turn your feet 90 degrees to the left.
As you exhale, bend your knees and lean forward.
forward. Pushing the hands very forward.
slowly, let them sink into the water. Breathing in,
stretch the knees and raise the hands in front of
body, palms facing up. Repeat the last two
three times. Return to the center and repeat in the
another address. With each breath, it will eliminate stress
and will fill its reserves with fresh and clean Chi.
ElAi Chise focuses on the smooth and slow flow of the
movements that integrate the body, the mind and the
spirit and in a more subtle way than force
they achieve flexibility and aerobic capacity.
According to a Japanese study, the mere act of immersing oneself
in the water, oxygen consumption increases by 7% and
therefore calories are burned. As in any other
water body work, the movements of Ai Chi
they are forced to breathe diaphragmatically, which calms the
nervous system (parasympathetic), reduces the frequency
cardiac, it promotes digestion and accelerates the process
natural body detoxification. Breathing
coordinated with the movements makes the
make movements easier to execute and promotes
a meditative state. In the warm water, the muscles
they relax and soften so the movements are
wider without any pain or discomfort.
The slow and beautiful movements of Ai Chi inspire the
aesthetic and synesthetic awareness. We learn to
to move with the help of water. The repetitions have
a calming effect. With practice, we foster the
sense of unity and connection of movements.
As in Watsu, the sequences are designed to
lengthen the meridians or the lines of Chi energy
of the body. Practice Ai Chi alone, often with
with closed eyes and in silence, it can be a way
of deep meditation.
Once we become aware of external rhythms
and once the relaxation is achieved, we can begin
to move away from the exercise sequences and follow the
spontaneous movements of our body in
response to water and experience the words of Lao-
Tzu of the Tao Te Ching: "nothing in the world is as soft and
round like water.
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