The Chinese martial art tai chi focuses on building strength and flexibility rather combative skill, notes martial arts historian David Coffman. Many tai chi forms are available to learn, each with its own subtle differences and sequence of motions. The best way to learn tai chi is to study in a live class under a qualified instructor. However, you can get started by learning two of tai chi's most iconic principals: tai chi breathing and "move hands as clouds."
Tai Chi Breathing
Step 1
Stand relaxed with your body aligned. Your spine should be erect, as though you are dangling from a line attached to your crown. Your shoulders should be above your hips, your hips above your knees and your knees above your ankles.
Step 2
Breathe naturally for several breaths, relaxing into your exercise.
Step 3
Inhale slowly and deeply through your nose, filling your torso from belly to collarbone.
Step 4
Exhale slowly and completely through your open mouth, emptying your torso from collarbone to belly. Because the flow of air in and out is similar to pouring water into and out of a pitcher, this breathing cycle is often called "filling the vessel."
Step 5
Repeat the breathing cycle several times while standing, and throughout your other tai chi postures. In general, inhale as your body expands and exhale as it contracts. Picture a balloon expanding and contracting as air fills and empties it.
Move Hands as Clouds
Step 1
Stand relaxed and erect, as you did when beginning your breathing exercise.
Step 2
Stack your right forearm over your left forearms, both forearms parallel to your body and to the right of your torso. Your elbows should meet in the middle with both palms facing to the left.
Step 3
Press leftward with both arms, pushing your arms by rotating at the waist and hips rather than simply reaching with the hands. Exhale as you do so, rotating until both arms are to the left of your torso.
Step 4
Reverse the position of your hands so that your left arm is now stacked atop your right arm. Rotate your hands so both palms face right.
Step 5
Press rightward with both arms, again doing so by rotating at the core. Inhale as you do so, rotating until both arms are to the right of your torso.
Step 6
Cycle through Step 2 through 5 several times. When finished, return to your basic breathing stance or move on to another tai chi posture.
References
- "Easy Tai Chi"; Dr. Keith Jeffreys; 2003
- Kerry Collette; Tai Chi instructor; Hillsboro, Oregon
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