According to tai chi instructor Dr. Keith Jeffries, tai chi is an exercise easily done at home, even by people with need for very basic and low-impact workouts. Although advanced tai chi takes decades to learn and even longer to master, a 10-minute basic progression is within the capabilities of just about anybody. While completing this four-posture set, focus on breathing and keeping your spine as straight as possible.
Opening Salutation
Step 1
Begin standing with your feet shoulder-width apart. Your toes should be pointing forward, your knees slightly bent. Stand looking forward with your spine straight and aligned, as though you are dangling from the crown of your head.
Step 2
Inhale as you lift your hands, palms facing downward, until they are level with your shoulders.
Step 3
Exhale slowly. As you exhale, relax your spine vertebra by vertebra until you hang by your hips. Resist the temptation to stretch downward and touch your toes.
Step 4
Inhale slowly as you return, vertebra by vertebra, to standing upright.
Awakening the Chi
Step 1
Stand with feet shoulder-width apart. Your feet should be parallel with toes forward. Set your hands palms up and fingertips barely touching, just below the navel.
Step 2
Inhale as you raise your hands to chest level. Stretch your torso skyward as you do this, stretching the muscles around the spine.
Step 3
Exhale, turning your palms downward and pressing them down until they are level with your hips. During this motion, relax your torso and allow your spine to return to its natural length.
Step 4
Cycle through Steps 2 and 3 for a total of four cycles.
Move Hands as Clouds
Step 1
Begin with your feet shoulder-width apart. Set your left arm above your right, both palms to the left of your torso.
Step 2
Twist your hips and waist clockwise, pressing with your palms as if opening a sliding glass door with both hands. As your hands move, push them with the turning of your torso as opposed to reaching toward the right with your arms.
Step 3
Switch which arm is on top, then twist clockwise, pressing with your palms in the opposite direction.
Step 4
Cycle through Steps 2 and 3 for a total of six cycles.
Repulse Monkey
Step 1
Begin with feet shoulder-width apart and your torso twisted slightly so you are looking over your left shoulder.
Step 2
Step back with your left foot until your left leg is crossed behind the right. As you step, lift your hands until your arms are at shoulder level.
Step 3
Unwind your legs in a counterclockwise circle until you're standing in a natural and comfortable stance, now looking over your right shoulder. As you unwind, press forward with your right hand.
Step 4
Step back with your right hand, cycling through Steps 2 and 3 with the opposite side of your body.
Step 5
Cycle through Steps 2 through 4 twice, for a total of two repetitions on each side.
Step 6
Repeat Section 1, using the salutation to finish your tai chi workout.
Tips and Warnings
- Once you have the basic hang of these exercises, you can learn others from numerous free online tai chi tutorials.
References
- "You: The Owner's Manual"; Mehmet Oz et. al.; 2005
- "Easy Tai Chi"; Keith Jeffries; 2006
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