Tai Chi Movements For Beginners

Tai Chi, also known as Tai Chi Chuan, is a meditative practice that originated in China. A combination of poses or movements comprise the practice of Tia Chi. Beginners do not need to know the movements in advance of a class; the movements are typically taught and perfected over time. While the practice is ancient, it has potential in modern times to treat chronic conditions.

Function

The movements of Tai Chi are interconnected. That is, they flow into one another and you do not break or stop between movements. While each movement is a clear set of arm, leg, core and foot positions, the goal is to flow them slowly into each other as part of the exercise and meditation.

Benefits

Tai Chi is a combination of exercise and meditation. By focusing on your breathing, beginners and experienced practitioners can both experience stress reduction and improved mental well-being. Because the practice of Tai Chi is self-paced, it removes any competitiveness from a class or group. A sense of inner calm is critical to any practice, regardless of the particular variation of Tai Chi upon which the class focuses.

Features

Beginners may be surprised by the names of the poses or movements, especially if they've never been exposed to any form of Tai Chi. They are typically named for nature, and evoke the activity being performed, such as "carry tiger to the mountain," which appears as a slow, turning movement with a heavy item in your hands.

Considerations

The movements of Tai Chi require focus and concentration. This is an important aspect of the meditative benefits of any class or group and may be difficult at first for beginners. However, the goal is to clear your mind of stray thoughts, focus entirely on the movement at hand and slowly lead into the next movement. While there are many movements, a typical beginner class focuses on only a small set that you can work on over time and typically comprise a few warm up moves, a series of base movements and two to three cool down movements. Add movements as you become expert in the movements to which you have already been introduced.

Expert Insight

Because Tai Chi is typically gently performed, it is ideal for those recuperating or who are uncertain of their physical ability. In particular, it has shown promise as a treatment for fibromyalgia, according to 2010 research by Dr. Chenchen Wang and colleagues at Tufts University. The study, published in "The New England Journal of Medicine," noted a significant alleviation of fibromyalgia symptoms among patients who participated in a 12-week Tai Chi program.