The Best Tai Chi For Beginners

Tai chi is a form of exercise and moving meditation that originated as a martial art in China. It is used in Western alternative medicine to benefit both the mind and the body. It combines slow, deliberate movements with deep breathing according to the National Center for Complementary and Alternative Medicine. This form of exercise may help improve balance, coordination, muscle tone and flexibility.
It can also help control symptoms of maladies such as insomnia and arthritis. While some tai chi movements are complex, others are simple and appropriate for beginners. The best beginning tai chi movements stretch the muscles and are particularly gentle on the joints. While tai chi is not typically considered physically demanding, people with limited muscle and joint flexibility should practice beginners' movements until their muscles and joints become more flexible.

Calf Stretch

The calf stretch is a simple warm up tai chi exercise that is familiar to many Westerners. According to Mark Evans, author of "Yoga, Tai Chi, Massage, Therapies and Healing Remedies," you can start by stepping forward about 18 inches with your right foot. Bend at the waist and lower your torso so that you can reach your toes while keeping your right leg straight. Pull up on your toes to stretch the muscles in your right calf. Hold for three to five seconds and release.
If you cannot reach your toes, wrap your hands around your right ankle. As you continue to do this exercise, you will eventually be able to reach your toes more easily.
After you have completed this stretch with your right leg, reverse sides and stretch your left calf.

Opening and Closing the Circle

This exercise improves balance and stretches the muscles in the lower back. Start by placing your hands in front of your chest with your palms facing away from you, advises Evans. Place your feet about shoulder-width apart and turn your waist to the right.
Shift your weight to your right leg and bend at the waist in a circular motion. As your torso swings down and to the left, shift your weight to your left leg, while keeping your hands in front of you. Lift your torso and return to the starting position to complete the circle.

Waist Rotations

Waist rotations are rhythmic movements that loosen the muscles of the hips and lower back. Place your feet shoulder width apart. Imagine a central vertical axis on which your body will turn, advises Evans. Turn your torso to the left, while shifting most of your weight to your left leg and keeping your feet facing the front.
Reverse the movement, turn your torso to the right and shift your weight to the right leg. Return to the center position. You can repeat this exercise several times to promote flexibility in the hips and back.