If you ask 100 tai chi instructors what the best moves for health are, you'll get 100 different answers and 10,000 heated arguments. However, for sustainable health over a lifetime, Dr. Mehmet Oz, author of "You: The Owner's Manual" recommends exercise that is low-impact, encourages proper breathing and builds strength and flexibility in a gentle fashion. The following is an incomplete list of tai chi motions that fit that description.
Basic Breathing
Inhale naturally and deeply. As the air comes in, visualize it filling your torso from belly to neck. Pause for a moment, then exhale as deeply as and slowly as possible. As the air goes out, visualize it leaving your body from neck to belly.
Move Hands as Clouds
Stand with your feet parallel and shoulder-width apart, your entire body facing the front. With both palms facing left, stack your right forearm, elbow down, atop your left forearm, elbow up. Press to the left with both arms as if opening a window. Move your arms from twisting at the hips and waist rather than reaching with the arms. Pause for a moment, reverse which arm is on top, and press from left to right.
Awakening the Chi
Stand facing forward, feet parallel and shoulder-width apart, your hands at hip height with palms up and fingertips touching. Inhale as you bring your hands to chest level. Exhale as you turn your palms downward and press your hands back to hip level.
Balancing the Chi
Stand facing forward, feet parallel and shoulder-width apart, your hands at hip height with palms up and fingertips touching. Inhale as you simultaneously raise your hands to chest level and your heels off the ground. Balance on the balls of your feet as you hold your breath. Exhale as your simultaneously face your palms downward, lower your hands to hip level and drop your heels back to the earth.
Repulse Monkey
Stand with your feet shoulder-width apart and parallel. Your head and shoulders are turned to face over your left hip. Your hands are hanging loosely at your sides. Step back with your left foot behind your right legs, crossing your legs at the knees. Raise your hands, palms up, to shoulder level. Unwind your legs to stand naturally. As you unwind, push forward with your right hand and allow your left hand to rotate back with your left shoulder. Repeat on the opposite side.
Horse Stance
Stand facing forward with feet parallel and shoulder-width apart. Your neck and spine are straight, but not locked, eyes forward, hands hanging at your sides. Exhale as you bend your knees and raise your hands, palms out, to chest level. Hold the position for several breaths. Although classic horse stance puts the knees at 90 degrees, for best health, simply lower your weight until you begin to feel a burn.
Crane Spreads Wings
Stand with your feet together and hands hanging loosely by your sides. Inhale deeply as you bend your left leg and raise your left foot 1/2 inch off the floor. Simultaneously raise your right arm, parallel to the floor, above your head and move your left arm parallel to the floor and at waist level. Hold the position and your breath, then exhale as you return to standing naturally. Repeat on the other side.
Bowing In & Out
Stand with feet parallel and shoulder-width apart. Your spine, neck and knees are straight, but not locked. Breathe in as you raise your arms, palms down, to shoulder height. Slowly bend your spine as you breathe out, one vertebra at a time from top to bottom. Relax, holding you breath, as you swing your torso from your hips. Breathe in as you stand back up, vertebra by vertebra from bottom to top.
References
- Every Day Tai Chi: Index of Exercises
- "Easy Tai Chi"; Dr. Keith Jeffreys; 2002
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