Tai chi incorporates a series of slow, rhythmic movements with deep breathing to promote focus and self-awareness. The goal is to bring opposing forces, or yin and yang, into balance to enhance the flow of "qi," the animating force that drives all living things. According to the National Center for Complementary and Alternative Medicine, tai chi exercises and movements may improve muscle coordination and flexibility, ease joint pain and stiffness, improve sleep and overall well-being.
Ch'i Kung Exercises
According to the Health Promotion Resource Center at Stanford University, warm-up exercises help the body to unblock the flow of qi and prepare the mind to direct that flow. Ch'i kung, also known as qigong, applies a warm-up routine that includes five exercises. The first exercise in the series is called "The Sitting Meditation," which may be performed at other times when you wish to calm your mind.
Locate a seat or bench that allows you to sit with your feet flat on the floor with your thighs slightly apart and parallel to the floor. Relax your abdomen, keep your shoulders straight and rest your palms on your knees. With eyes closed, spend at least 10 minutes directing your focus on the oneness of your mind and body.
Beginning Stance
All tai chi exercises and movements essentially start out with the beginning stance known as "The Horse Stance." The position literally looks as if you have mounted a horse and are about to seat yourself into a saddle. Stand with your feet apart the width of your shoulders and parallel to each other. Toes should be facing forward, not pointed in or out. Bend your knees slightly, tuck your pelvis in and imagine a string pulling your spine up from the top of your head. This has the effect of lengthening your spine and taking the pressure of your weight off your joints. With practice, the position will come to feel very natural and comfortable.
Pay Respect to Buddha
Starting from the beginning stance, turn your right foot outward 45 degrees and shift your weight to the other leg. While doing so, "direct" the flow of energy by imagining the weight-bearing leg is "filling up" as you lean into it. Bring your left foot forward the heel down and bring your arms in at the elbow at waist height as though embracing a large ball or orb. Bring the imagined ball to chest level, and turn your left palm inward to face your body and turn your right palm to face left. The movement continues with your right foot turning out 45 degrees once more, the left foot resting on its heel and your arms in an arc.
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