Years ago, during one of my visits to the Taste of China tai chi event in Winchester, Virginia, I met Grandmaster Yang Yang. Recently, I came across his name again. Today, he directs the Center for Taiji and Qigong Studies in New York, an organization he founded. It conducts scientific research on both tai chi and qigong.
Among its research studies is one published in the North American Spine Society Journal and called “A tai chi and qigong mind-body program for low back pain: A virtually delivered randomized control trial.”
The study had 350 participants with 79% female. To partake in the study you had to have “LBP for at least six weeks” where LBP is low back pain.
Here are some of the study’s key findings. Among them are that 40% of the participated reported less pain, 19% reported sleeping better, and 22% reported that it improved their quality of life.
An article about the study appeared in thetimes.com. Titled “Bad back? Why t’ai chi and qigong could help,” it opens with this:
“If you’re one of the millions of people in the UK who suffer from a bad back, there could be a solution at hand that’s more than 4,000 years old.”
The article then
“shows that when combined with meditation, qigong and t’ai chi — related ancient Chinese practices involving flowing movements, careful body posture and breathing — are effective at reducing lower-back pain.”
Harvard Medical School published the related article, “Proper posture the tai chi way.” It states that
“in tai chi, good posture centers around the principle of verticality. That means the head is centered over the torso, the torso rests over the hips, and the hips are centered over the legs and feet, your base of support.”
The article gives details related to doing that. Within its description is this quote: “Tai chi classics say, ‘The spine should be like a necklace of pearls hanging from heaven.’”
The Tai Chi Classics describe the spine as “a necklace of pearls hanging from heaven” to emphasize natural alignment, relaxation, and a balanced connection between heaven and earth.
Here’s why the image of the pearls is meaningful:
- Effortless Suspension – The metaphor suggests that the head is gently lifted, as if suspended from above, allowing the spine to hang naturally. This prevents tension and compression, promoting better posture and energy flow.
- Smooth, Flexible Connection – Like a string of pearls, the vertebrae should be evenly spaced and mobile, not stiff or locked. This enables smooth energy (qi) circulation and fluid movement in Tai Chi.
- Relaxation & Rooting – When the spine hangs naturally, the body relaxes, and weight sinks properly into the ground. This balance between upward suspension and downward rooting creates stability and ease in movement.
- Energy Flow (Qi Flow) – Proper spinal alignment allows qi to rise effortlessly and sink smoothly, much like a current flowing through an unobstructed channel.
By visualizing the spine as a hanging necklace rather than a rigid column, Tai Chi practitioners develop a balance of structure and relaxation, allowing for graceful, efficient movement.
Tai Chi Moves 
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