Tai Chi is a form of self-defense and exercise. With its blend of self-discipline and healing, Tai Chi has developed into an art that may take a person a lifetime to master. Tai Chi follows the simple basics of Yin and Yang -- the principles of opposing forces. The following positions are the basic foundation for learning the techniques of Tai Chi.
Beginning Stance
Begin with your feet grounded and an awareness of your center of gravity. With your chin up, eyes gazing forward, imagine your spine is in perfect alignment. Keep your leg muscles taut and knees flexed while pulling in your belly button and inhaling. This is your foundation posture and beginning position.
Pouncing Tiger
Starting in your foundation position, raise one knee while balancing on the toes of the opposite leg. Simultaneously, bring both arms toward shoulder height, palms facing away from face, and form your hands into claws like a cat. Hold this position for a count of three, then exhale and repeat on opposite sides. Continue this motion for a few minutes to encourage deep circulation.
High Horse Stance
This stance also begins in the foundation position. Bend the knees parallel to the ground, coming into a squat. Lift your arms straight out in front of your body with palms facing each other. Deep inhalation and exhalations allow the spine to stretch and oxygen to circulate. If you're a beginner, hold this position for a few minutes at a time, while those with more experience should meditate into the position.
The Crane
With the beginning foundation as your starting position, draw one leg up to, or above, hip height. Point the toes toward the ground while drawing your belly button in and balancing your body weight onto your opposite leg. Your arms can either stay relaxed at your sides or at shoulder height to help stabilize your posture.
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