Easy Tai Chi Exercises

Tai chi is an ancient Chinese martial art that is graceful and low impact, but it can still offer health and fitness benefits. A study by the University of Medicine and Dentistry of New Jersey, with results published in the 2007 issue of the "Journal of Applied Gerontology," found that tai chi was both a low-impact and cost-effective way to exercise that improved physical and psychological health of elderly people. To start, focus on basic exercises that are easy to accomplish yet still allow you to experiment with the fluidity and precision of tai chi.

Empty Step

The Empty Step is a basic exercise for tai chi, because many other tai chi moves rely on the Empty Step. Start by standing tall, with your shoulders relaxed and your knees slightly bent. Bring your hands in front of your chest, and then lift your left foot, as though you are about to step forward. Instead of bringing your foot down, allow it to hover in the air while balancing on your right foot for 30 seconds. Breathe deeply. Slowly lower your foot and repeat with your right foot.

Pouring

Pouring is a relaxing tai chi moved used to help relieve stress. It can be done anywhere, from standing in line at the grocery store to your office at work, says "Ladies Home Journal." Begin by standing with your knees shoulder-width apart with a slight bend. Slowly, "pour" your weight to the left side by shifting your balance, so your right foot is barely touching the floor and the left leg is supporting your body. Hold for a few seconds before "pouring" your weight back to the other side. Continue this pattern for several minutes.

Crouch Step

The Crouch Step is much like a modified lunge, which can give you tighter glutes and thighs with a lower-impact exercise, according to "Sunrise Tai Chi: Simplified Tai Chi for Health & Longevity." Stand with your feet shoulder-width apart, with your toes angled outward. Bring your arms in front of you as though you were holding a beach ball, with one arm laying across the top of the ball and the other supporting the bottom of the ball. Slowly shift your weight and bend your left knee as you sink toward the floor in a slight lunge. Hold for 30 seconds before coming to center and repeating on the right side.