Tai Chi Exercises For Beginners

Although it originated in Asia, Tai Chi has gained tremendous popularity in western countries. It can offer numerous benefits, including physical strength and toning, improved balance and enhanced mindfulness. It can also provide relief from chronic conditions such as diabetes, arthritis and heart disease, according to Dr. Paul Lam, author of "Tai Chi for Beginners and the 24 Forms." While Tai Chi can be demanding, there are simple exercises that can ease beginners into Tai Chi practice.

Circling Hands

Circling Hands is an effective beginning exercise that can help you understand the movements of Tai Chi without straining your body, according to Mark Evans, author of "Yoga, Tai Chi, Massage, Therapies and Healing Practices." To practice Circling Hands, stand with your feet shoulder-width apart. Inhale as you lift your arms over your head with your palms facing down. Turn the palms outward and lower your arms as you exhale.

Return to Center

Like Circling Hands, Return to Center is a simple exercise that combines breathing and fluid arm movements, according to Evans. Start with your feet shoulder-width apart. Inhale while lifting your hands in an outward circular motion. Your palms should face the ceiling. Bring your forearms down in front of you as you exhale, keeping your elbows out and your palms down. Finish the exercise by lowering your arms to your sides with your palms facing forward.

White Crane Spreads Wings

White Crane Spreads Wings employs simple leg movements to help improve balance. According to Evans, you should begin by shifting your weight to your right leg and twisting your hips to the left. Raise your right hand to your forehead and sweep the left hand down in front of your left thigh. Lift your left leg so only the toe touches the floor while you turn your right palm outward. Push down toward your left thigh with your right hand while lifting your left hand out from your side. Turn your hips right and bring the right hand out from your right side in a circular motion. When your right hand is level with your chest, turn your hips to the center and step forward with your left foot. Sweep the left hand in front of your left leg and bring your right hand in a circular motion until it is in front of your face.