National Institutes of Health, and the National Center for

Complementary and Alternative Medicine present the following video:

Tai Chi and Qi Gong for Health and Well-Being.

The video features an introduction by Dr. Josephine Briggs, Director

of the National Center for Complementary and Alternative Medicine

- or NCCAM - followed by a demonstration of Qi Gong and Tai Chi exercises

by Senior Chinese Medicine Consultant Dr. Adeline Ge.

Dr. Ge was videotaped outside on the grounds of Brookside Gardens,

in Wheaton, Maryland.

Dr. Briggs speaks from an office at the National Institutes of Health

in Bethesda, Maryland.

♪ Music ♪

Dr. Briggs: Thank you for your interest in the National

Center for Complementary and Alternative Medicine,

or NCCAM as we are called.

NCCAM is 1 of 27 institutes and centers that make up

the National Institutes of Health, the Nation's premier

biomedical research agency.

NCCAM has a three-part mission.

First: rigorous scientific research.

Second: the training of scientists and researchers

to study complementary and alternative medicine.

And third: the provision of accurate, authoritative

information on complementary and alternative medicine.

NCCAM is very proud of the authoritative information we

provide to the public on complementary

and alternative medicine.

Rigorous research means pursuing, by scientific means,

evidence that helps understand the role of complementary

and alternative medicine in symptom management, in safety,

and in promoting health and wellness.

The video you're going to see today is about tai chi.

Tai chi and qi gong are two forms of exercise that

are rooted in ancient Asian traditions.

We at NCCAM are supporting research that explores their

possible health benefits, benefits for pain management,

benefits for promoting psychological well-being, and benefits

to prevent falls and improve balance in older people.

We hope you will enjoy this video,

and we hope that you will discuss with your health care

provider use of complementary and alternative medicine in

order to ensure that your own care is integrated and promotes

your health and well-being.

Thank you.

Video Graphic: NCCAM has provided this video

for your information only.

It is not intended to constitute or substitute for medical advice.

We encourage you to discuss all questions and decisions about

medical care or treatment with your health care provider before

beginning any new exercise program,

including the program featured in this video.

Any reference to or appearance of any product, service,

or therapy in this video is not intended as an express or

implied endorsement by NCCAM or the federal government.

Dr. Adeline Ge is outside in a garden introducing the practice

of tai chi and qi gong.

When doing mind-body practices such as tai chi and qi gong,

move your body slowly, gently, with awareness,

while breathing deeply.

Concentrate and relax, and put aside distracting thoughts,

but maintain focus on your movements.

Dr. Ge is demonstrating the Warm Up

for the Qi Gong and Tai Chi exercises.

Meridian massage.

Relax your mind.

Relax your body.

Slow, simple movements.

Breathe deeply.

Dr. Ge is beginning a new movement,

lifting both arms over her head and back down by her sides.

Relax your muscles.

You are beautiful.

You are wonderful.

Dr. Adeline Ge is introducing the qi gong exercises.

Qi gong is a type of ancient Chinese discipline that combines

the use of gentle physical movements,

mental focus, and deep breathing.

Dr. Ge is demonstrating the Qi Gong exercises.

Lift one arm up, then down.

Repeat on other arm.

Relax.

Breathe in when you move your arms out to your sides.

Breathe out when you close your arms.

Relax your arm muscles.

Lift arms up and down.

Lift and push your arms out.

Move your arms to your front and down.

Pick up the clean water; let it wash over you.

Repeat the movement.

Relax.

Pick up the clean water; let it wash over you.

Slow, simple movements.

Push away the stress.

Relax.

Breathe deeply.

Relax.

Pick up the clean water; let it wash over you.

Dr. Adeline Ge is introducing the tai chi exercises.

Tai chi originated in China as a martial art,

but over time, people began to use it for health purposes.

Tai chi is sometimes referred to as "moving meditation."

Dr. Ge is demonstrating the Tai Chi exercises.

Lift one hand above shoulder;

allow the other hand to rest at hip level.

Repeat with the other arm.

Turn your hands as if you are holding a ball.

Slow, simple movements.

Move your arm backwards as if you are swimming.

With your palms facing up,

look at your back hand,

then push it forward.

Repeat the movement.

Relax.

Continue breathing deeply.

Relax your mind; relax your body.

You are beautiful.

You are wonderful.

Dr. Adeline Ge is demonstrating the Cool Down

for Qi Gong and Tai Chi exercises.

Massage one arm.

Then massage the other.

Relax.

Breathe deeply,

moving arms up and down by your sides.

You are beautiful.

You are wonderful.

End of Cool Down demonstration and the instructional portion of the video.

To learn more about complementary and alternative medicine,

visit nccam.nih.gov.

You can also follow us on Facebook, Twitter, and YouTube.

Special thanks to Brookside Gardens and the Department of Parks

of the Maryland-National Capital Park & Planning Commission.