Serenity Tai Chi and Fitness

The History and Health Benefits of Sun Style Tai Chi

Sun Style Tai Chi, one of the five major Tai Chi styles, was developed by Grandmaster Sun Lu-tang (1861–1932). A distinguished martial artist with expertise in Xing Yi Quan and Bagua Zhang, Sun Lu-tang integrated these internal martial arts with Tai Chi principles to create a unique style. Known for its smooth, flowing movements and high stances, Sun Style Tai Chi eliminates deep squats and explosive jumps, making it more accessible to individuals of all fitness levels. Its gentle yet powerful approach enhances internal energy flow, balance, and overall well-being (Wang et al., 2010).

Personal Experience with Sun Style Tai Chi

Many years ago, I was diagnosed with inflammatory arthritis in my back and an acoustic neuroma (vestibular schwannoma), which affects my ability to balance. I was looking for a form of exercise that would help me maintain my mobility and balance and came across Dr. Paul Lam’s Tai Chi for Arthritis. I fell in love with this form. I learned that it is based on Sun Style Tai Chi, which has been modified to make Tai Chi accessible to individuals with chronic health conditions like arthritis. I now teach Sun Style Tai Chi with the Tai Chi for Health Institute and love the Sun 73 Form.

Here is a bit about Sun Style Tai Chi and why it is such a great style to learn.

Why Dr. Paul Lam Chose Sun Style for Tai Chi for Health

Dr. Paul Lam, a world-renowned Tai Chi expert and physician, selected Sun Style Tai Chi as the foundation for his Tai Chi for Health programs due to its accessibility and health benefits. Unlike other Tai Chi styles, Sun Style’s upright postures and small, controlled steps reduce stress on the joints, making it an ideal choice for individuals with arthritis, balance issues, and other chronic conditions (Lam, 2018). Additionally, its integration of Qigong breathing enhances relaxation, focus, and overall vitality, aligning perfectly with Dr. Lam’s mission to make Tai Chi an effective and inclusive tool for health and wellness.

One of the most well-known adaptations of Sun Style Tai Chi is Tai Chi for Arthritis, a specialized program developed by Dr. Lam to improve mobility, reduce pain, and enhance the quality of life for people with arthritis and related conditions. This program has been endorsed by the Arthritis Foundation and numerous health organizations worldwide for its safety and effectiveness (Lam, 2018).

Key Features of Sun Style Tai Chi

Sun Style Tai Chi is distinguished by its unique characteristics that support health improvement and mindful movement:

• Higher Stances & Gentle Transitions – Reduces knee strain and allows for smoother movement, making it accessible for people with mobility limitations.
• Qigong Integration – Incorporates deep breathing techniques to enhance relaxation and energy flow.
• Continuous, Flowing Movements – Ensures seamless transitions between postures, promoting balance and reducing the risk of falls.
• Follow Step – This distinctive feature of Sun Style Tai Chi helps practitioners maintain continuous motion by stepping forward, backward, or sideways while the body’s weight shifts smoothly between the feet. It ensures fluid movement, further enhancing balance, coordination, and mobility.

The Science-Backed Health Benefits

Research supports the significant health benefits of Tai Chi, particularly Sun Style, in improving balance, flexibility, and overall wellness. Studies published in the Journal of Advanced Nursing highlight improvements in muscle strength, joint mobility, and fall prevention among older adults practicing Tai Chi (Song et al., 2015). Additionally, Harvard Health notes that Tai Chi enhances mental clarity, reduces stress, and contributes to cardiovascular health (Harvard Medical School, 2019). These benefits make Sun Style Tai Chi an excellent choice for individuals seeking a safe and effective exercise for long-term health maintenance.

Sun 73 Competition Form and the Modified Version

The Sun 73 Competition Form is a comprehensive sequence of 73 movements that showcase the depth and elegance of Sun Style Tai Chi. This form is traditionally practiced in competitions and by advanced practitioners. However, to make Tai Chi more inclusive, Dr. Lam and the Tai Chi for Health Institute have developed a modified version of the Sun 73 form. This adaptation simplifies movements while retaining the essential health benefits, allowing individuals with chronic conditions to safely participate and experience the advantages of Tai Chi (Lam, 2018). Tai Chi for Arthritis, a further simplified version, focuses on essential Sun Style principles while making the practice accessible to those with joint conditions and limited mobility.

Video Demonstrations

For visual of the modifications check out the videos below.

• Sun 73 Modified for Safety – no jumps (start watching @2:45min): Watch here
• Sun 73 Introduction by Dr. Paul Lam, free lesson and demonstration (including jumps): Watch here

Conclusion

Sun Style Tai Chi stands out for its smooth, gentle movements that promote health and relaxation. With Dr. Paul Lam’s modifications, it has become even more accessible to individuals of all abilities, offering a practical and effective approach to wellness. Whether practicing the full Sun 73 Competition Form or a simplified version, such as Tai Chi for Arthritis, Tai Chi remains a powerful tool for improving physical and mental well-being.

References

Harvard Medical School. (2019). The health benefits of Tai Chi. Harvard Health Publishing. Retrieved from https://www.health.harvard.edu/staying-healthy/the-health-benefits-of-tai-chi

Lam, P. (2018). Teaching Tai Chi Effectively. Tai Chi Productions.

Song, R., Roberts, B. L., Lee, E. O., Lam, P., & Bae, S. C. (2015). A randomized study of the effects of Tai Chi on muscle strength, joint pain, and balance in elderly women. Journal of Advanced Nursing, 51(3), 230-237.

Wang, C., Collet, J. P., & Lau, J. (2010). The effect of Tai Chi on health outcomes in patients with chronic conditions: A systematic review. Archives of Internal Medicine, 164(5), 493-501.

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