Basic Movements of Tai Chi

Many people associate tai chi with a group of people making dance-like movements in the open air of a park. Tai chi is used by millions of people around the world as a way to relax and help with concentration, but it began as a defensive martial art. It can still be used to defend yourself, but more people use it as an exercise for finding inner peace and relaxation.

Whip Stance

This is one of the basic exercises of tai chi, and those who practice it refer to each individual exercise as a form. Take your left hand and extend it in front of you with your palm up. Take your right hand and extend it behind your palm hooked down. Bend at the knee and hold the position as if you were pulling an imaginary rubber band by your hands.

Yang Brush Knee

Place your left leg in front of your right leg and bend at the knee. Place the back of your left hand on your left knee and extend your right hand at shoulder height. Place your palm up as if you were asking somebody to stop. Hold this form for 30 seconds, bending slowly at the knee throughout the exercise.

Kick With Right Heel

This exercise is good for balance and coordination. Stand with your feet shoulder-length apart and have both hands at shoulder height with your palms facing up. Kick your right leg up and extend your heel. Hold the pose for three seconds.