Tai chi combines focused movement, meditation and deep breathing with the goal of improving physical and mental well-being. Tai chi originated in China as a defensive martial art, but many of its forms now emphasize health improvement. The National Center for Complementary and Alternative Medicine estimates that in 2007, approximately 2.3 million Americans used tai chi for health-related purposes. Different styles of tai chi have developed over time, and all incorporate flowing movements. The styles differ in their intensity and the number of moves they include.
Simple Tai Chi
The simplest tai chi style uses 13 gentle, flowing movements based on the Yang Family style, according to the Qigong Institute. Stanford Health Resources describes the 13 positions of simple tai chi and provides a short video of each position. Each movement begins from the "Get Ready" stance. Stand with your knees slightly bent, feet shoulder width apart. Let your arms hang comfortably by your sides with your palms relaxed and facing your body. Breathe deeply and become aware of your connection with the earth.
The following 12 movements involve gentle shifts of your body weight in conjunction with arm, wrist and hand movements. Stanford Health Resources notes that all 13 exercises can be completed slowly and deliberately in approximately 3 minutes, and recommends spending 15 minutes warming-up and completing 3 sets of the movements.
Yang Style National 24 Form
The National 24 Form, or simplified Beijing 24 Form, was developed in 1956 by the People's Republic of China as a shorter version of the Yang Family Style of tai chi, according to Michael P. Garofalo. National 24 Form consists of 24 moves as compared to the Yang Family Style Long Form that has 108 moves.
The National 24 Form moves are easy to learn, can be completed in approximately four minutes and are suitable for students of all ages. Because the moves are performed in a straight line, National 24 Form can be performed by many people in a small area.
Sun Style
Sun Style tai chi is the most suitable form for those with balance issues or problems with knee or leg strength, according to Sifu Mark Cheng. Sun Style movements are quick forwards and back, with a step by one foot followed by a step by the other foot, helping ensure the student can maintain their balance. Cheng says that the hand movements are smaller, also helping with balance.
Other benefits of Sun Style are that the knees are slightly bent, reducing pressure on that joint and the ankles. Students hold the moves for short periods, placing little strain on individual muscles and muscle groups.
Chen Style
The Chen Style of tai chi emphasizes the art of self-defense, including faster movements and lower body centering to help with defensive positioning but requiring more balancing strength, according to Sifu Mark Cheng. Chen Style is suitable for those who are interested in combing cardiovascular training with flexibility and mobility training.
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