Like many people, you might be attracted to tai chi because its slow, smooth movements seem to instill deep tranquility in those who practice it. Yuko Miyahara, tai chi instructor at Shakti’s Elements studio in Santa Monica, California, writes on the website Great Tai Chi that tai chi allows your mind to become like the eye of a storm: calm and peaceful no matter what’s going on around you. Tai chi may be difficult to learn, however. Even if you’ve found a great instructor and enthusiastically attended class, you may feel anything but peaceful at first. With perseverance and patience, you, too, can reach the eye of the storm.
Before You Begin
Step 1
Talk to your physician about your plan to study tai chi and get his approval.
Step 2
Enroll in a tai chi class for beginners. An instructor is necessary to help you do the moves correctly and avoid injury. College student centers, seniors groups, your local gym or the YMCA might offer classes if you can’t find one online.
Step 3
Inform your instructor if you have any medical issues before your first class. She can show you how to adapt movements to suit your needs.
If You Haven’t Done a Move Previously
Step 1
Observe your instructor doing a move from the tai chi set. Watch as the instructor repeats the move, ideally three times, before you try it yourself.
Step 2
Follow along as the instructor does the move. Focus on putting your hands and feet in the right positions.
Step 3
Repeat the move while following the instructor, ideally three or more times. With each repetition, notice more about how he is doing the movement.
Step 4
Repeat the move on your own. Do the move three or more times before advancing to the next one.
Refining Moves You’ve Done Previously
Step 1
Practice by yourself. As you repeat moves you’ve learned in class, form a clear idea in your mind of how they are done.
Step 2
Return to class. Watch again as your instructor does the moves you’ve practiced on your own. If the class has progressed past those moves, ask your instructor to repeat them during a break or at the end of class.
Step 3
Notice any discrepancies between how you’ve been practicing and the way the instructor does the moves. Ask for clarification about any points of confusion.
Step 4
Practice the moves while refining the way you do them to include any new insights.
Step 5
Turn your attention to your muscles and the inside of your core. Throughout your body, but especially in your torso, you should feel relaxed. Allow any tensions to release as you continue to practice tai chi.
Tips and Warnings
- Attending class is important, but should be balanced with solitary practice. Robert Chuckrow, who has been practicing tai chi since 1970, writes in “The Tai Chi Book” that solo practice is necessary if you want to absorb any new information your instructor offers.
- Tai chi should relieve pain, not cause it. According to a 2009 press release by The George Institute for Global Health, people with musculoskeletal conditions such as arthritis experienced relief from pain as a result of tai chi practice. If you find that doing tai chi is painful, tell your instructor. She will help you correct any errors in your technique so you can practice pain-free.
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