Table of Contents
Foreword vii
Acknowledgments xi
Introduction: East Meets West at Harvard Medical School 1
Part 1 Tai Chi and Its Essential Elements
1 The Ancient Promise of, and Modern Need for, Tai Chi 13
2 The Eight Active Ingredients of Tai Chi 29
3 Put the Principles into Practice: A Simplified Tai Chi Program 66
Part 2 Proof of the Promise: Tai Chi through the Lens of Modern Science
4 Improve Your Balance and Bones 109
5 Ease Your Aches and Pains 129
6 Strengthen Your Heart 151
7 Deepen and Enrich Your Breathing 165
8 Sharpen Your Mind 180
9 Enhance Psychological Well-Being and Sleep Quality 197
Part 3 Integrating Tai Chi into Everyday Life
10 Tai Chi for Two 219
11 Cross-Train with Tai Chi 229
12 On-the-Job Tai Chi 240
13 Enhance Your Creativity with Tai Chi 250
14 Lifelong Learning with Tai Chi 259
Afterword: Tai Chi and Twenty-First-Century Medicine 269
Notes 279
Index 333