Tai chi can build balance, range of motion, focus and grace in even severely out-of-shape individuals, and can be prescribed for physical therapy. Although the best instruction comes from an experienced and qualified teacher, not everybody has access to instruction at a time that works with his schedule. In such cases, you can get started with resources available on the Internet.
Focus
As a beginner, it's best to focus on the gross motor movements of each tai chi posture, says Hillsboro, Oregon, tai chi instructor Kerry Collette. Although there are many details to each pose, trying to master all aspects at once will only result in frustration. Instead, try to approximate what you see on the screen. Breathing is another important early focus, as it relaxes you while building the right habits for more advanced study.
Moves
Some tai chi postures are complex or require advanced balance and flexibility. However, many are easy to understand and perform, including the high pat on horse, single whip, parting horse's mane and the opening and closing salutations. You can find free examples of these by searching user-generated video sites such as YouTube.
Training
When training in any martial art online, instructor Dave Coffman recommends focusing on a single technique at a time. Review the technique for five to 10 minutes, then practice for an additional five to 10 minutes. At the end of your practice, review the technique again. If you do this two to three times per week, you will notice improvement.
Resources
Many tai chi academies post training tips or even video lessons free on their websites. Even if you don't live in an area that offers tai chi, you can access the lessons all over the world. Another resource includes martial arts forums, many of which have threads or rooms dedicated to tai chi. In many forums, you can post video of yourself for feedback from other members.
Expert Insight
Online training may be appropriate for beginners, but both Coffman and Collette agree that it is not the best way to learn tai chi. Even while engaged in online training, you should look for opportunities to train with a live instructor. Thirty minutes of live training likely can teach you more than months of working online.
References
- Kerry Collette; Tai Chi Instructor; Hillsboro, Oregon
- Dave Coffman; Martial Arts Instructor; Hillsboro, Oregon
- "Easy Tai Chi"; Keith Jeffreys; 2004
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