Vancouver-based tai chi teacher Keith Jeffries, author of "Easy Tai Chi," states that tai chi is low-impact enough even for people recovering from injuries and those looking to get into shape or back into shape after a long absence. The low-impact, slow pace of tai chi is well suited for beginners, but don't be fooled. After you've got the hang of it, there's plenty in a tai chi form to push every level of personal fitness.
Breathing
All tai chi starts and ends with the breath, says Jeffries. The basic breathing method of tai chi is to fill the torso in order to take in oxygen and massage internal organs with the gentle pressure of a full lung cavity during movement. Breathe in deeply, filling the trunk from belly to collar. Pause for a moment when full, then exhale completely, emptying the trunk from collar to belly.
Posture
Independent tai chi instructor Kerry Collette of Hillsboro, Oregon teaches beginning tai chi and tai chi for seniors. According to Kerry, there are three elements of a good tai chi posture for beginners. It must be easy to learn the basics, so that beginners don't grow frustrated and quit. It must not be physically strenuous, so that people of all levels of fitness can be successful. Finally, it must provide opportunities to make it more difficult as beginners get the hang of it.
Movement
Move hands as clouds is a tai chi posture that fits all three of Collette's points. Stand with your feet shoulder-width apart, with the right arm above the left and both palms to the left, as if pushing on a window frame. Twist counterclockwise at the waist, keeping your arms on center. When you run out of room, reverse which arm is on top, turn your palms to the right and twist to the right. This posture is easy to learn and not hard on the body at its most basic form. As beginners progress, they can bend their knees farther, practice complex breathing and extend how far they twist.
Additional Postures
Additional tai chi moves that meet Collette's recipe include single whip, stork cools wings, awakening the chi, horse stance, high pat on horse and the opening and closing salutations. Though it's possible to learn the basics of any of these postures from a book or online, there is no replacement for qualified personal instruction.
Caution
Although tai chi is very low impact and suited for beginners, martial arts teacher Dave Coffman of Bushido Martial Arts in Hillsboro, Oregon, points out that even tai chi has risks for people with disabilities, injuries or health problems. Before beginning a course in tai chi, check with your doctor or fitness professional to make sure your body is ready. Even if you're cleared, never continue a posture that causes you pain. As Coffman says, feeling the burn is fine, but if it hurts, stop and find out what you're doing wrong.
References
- Kerry Collette; tai chi teacher; Hillsboro, Oregon
- "Easy Tai Chi"; Keith Jeffries; 2006
- Dave Coffman; martial arts instructor; Bushido Martial Arts, Hillsboro, Oregon
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