Free Step By Step Instructions For Tai Chi

According to Master Lam Kam-Chuen in his book “Step-by-Step Tai Chi,” the proper name for the martial art is Tai Chi Chuan, which translates to “supreme ultimate fist.” He also notes that Tai Chi is a martial art characterized by “moving harmony,” which is epitomized in the Chinese Yin and Yang symbol. When performing Tai Chi movements, it is critical that you focus on using proper form throughout your routine and that you pace your movements along with your breathing. As you begin a movement, you should fully inhale, and when you complete the movement you should have fully exhaled.

Step 1

Stand with your feet shoulder-width apart. Rock back and forth from your heels to your toes a few times until you settle your weight on the balls of your feet. Bend your knees slightly and lean forward from your hips, keeping your back straight. Settle your head comfortably between your shoulders so your body feels like all of its weight is stacked on the balls of your feet.

Step 2

Hang your hands loosely by your side. Inhale and raise your shoulders without moving the rest of your body. Exhale and lower your shoulders until your hands are as low as they can go. Repeat this movement around seven times until your body is relaxed.

Step 3

Raise your left arm in front of you as you inhale. Keep your fingers pointed toward the ground, as if your hand is a paint brush and your fingers are bristles pushed against the wall. Exhale as you lower your left arm, this time keeping your fingers pointing up. Repeat the exercise with your right arm and then do it with both arms simultaneously.

Step 4

Transfer your weight slowly to your left foot. As you do this, turn your right hip toward your left side. Leave your arms relaxed and allow your shoulders to naturally follow the movement of your hips. When you reach the end of the movement, sway your weight to your right and rotate your left hip to the right. Allow your shoulders to turn naturally without twisting your waist. Continue swaying from side to side until your legs and torso are relaxed.

Step 5

Bring your body back to your starting position with your weight balanced on the balls of your feet. Shift your weight unto your right leg and allow your left foot to spin on its heel to the left. While you are doing this, raise your left arm in front of you from the shoulder with the elbow bent at a 90 degree angle. Turn your hips to your left and shift your weight onto your left foot. While you are doing this, bring your right arm in front of your body at hip height so your arms look like you are carrying a beach ball.

Step 6

Step your right foot out a half step and then shift all of your weight onto that foot while you turn your hips to the right. Raise your right arm as you bring your left arm down to your side. Bring your left foot up so it is parallel with your right foot again. Shift your weight back to your center position and complete the movement with both arms at your side. Repeat this form several times for both sides of your body.

Step 7

Add more complex movements to your routine as you become comfortable performing Tai Chi. Stay relaxed throughout the exercise and link together forms that naturally flow into one another.