Tai chi is a martial art that contains slow, consistent movements, deep breathing and meditation. Tai chi chuan promotes physical health and greater well being. It was started in 16th-century China by martial artist Zhang Sanfeng. Eastern philosophy says that tai chi unblocks the energy channels in the body and allows the energy to run more freely throughout the body. One tai chi chuan form can consist of 20 to 100 movements and can take up to 20 minutes to complete.
Step 1
Straighten your head while relaxing your neck muscles. Move the back slightly forward while having the pelvis tucked below chest level.
Step 2
Relax your body around the joint areas in the shoulders and elbows. Use very limited muscle tension while keeping a good stance.
Step 3
Move the upper parts of the body in harmony with the lower parts of the body. Keep your feet rooted to the ground at all times with the knees slightly bent. Move the whole body as if it is one unit.
Step 4
Shift your body in slow, smooth maneuvers. Do not speed up or slow down while doing a form of tai chi chuan.
Step 5
Breathe deeply down through your stomach until it begins to expand, and slowly exhale the air out of your body. Breathe so that each breath and exhale corresponds with a movement of your body.
Step 6
Use your mind to tell you which movements to do, and let the body follow the movements.
Tips and Warnings
- Find a professional tai chi chuan practitioner to learn different forms and advanced movements of tai chi. Perform all the moves in a slow, meditative manner while keeping your mind focused on the movements of your body. Do some warm-up exercises such as stretching before beginning the tai chi chuan training.
- Consult your doctor before starting any new exercise program. You might feel sore when you first start practicing tai chi chuan.
Things You'll Need
- Loose clothing
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