Practicing the ancient Chinese art of tai chi helps you improve your flexibility, relieves pain, increases energy levels, reduces anxiety, lowers blood pressure and improves balance. The exercise focuses on gentle movements that flow from one to another to create harmony between the body and mind and engage all of the major muscle groups. There are well over 100 possible movements and postures within the different styles of tai chi. While taking a class taught by a tai chi instructor is the best way to learn the art, you can begin your practice at home with gentle, basic movements.
Do Bridge Over Water
Step 1
Stand with your feet shoulder-width apart and your knees slightly bent. Allow your arms to curve inward from your sides with your palms facing each other in front of your stomach. Relax your elbows and shoulders.
Step 2
Inhale deeply and bring your arms out to your sides. Continue the movement upward until your arms form a circle over your head.
Step 3
Exhale and lower your arms back to your sides. Allow them to fluidly fall back to the starting position. Repeat the exercise 10 to 15 times to help relax your muscles.
Perform the Hands Strum the Lute
Step 1
Stand up straight and bend your left leg. Allow your weight to shift back to your left foot. Slide your right leg in front of your left foot with your heel against the floor and your toes pointed up toward the ceiling.
Step 2
Turn your torso to the left. Bring your right hand up so the side of your hand is in line with your nose. Extend your arm away from your body with your elbow slightly bent.
Step 3
Bend your left elbow and slide your left forearm in against your right elbow. Slowly lower your arms back to your sides and rock back up to place your weight on both feet. Repeat the exercise by shifting your weight to your right side and alternating the position of your arms.
Do Needle at the Bottom of the Sea
Step 1
Put your weight down on your left foot. Move your right foot back so the toes of your right foot are directly behind your left about 12 inches between your feet.
Step 2
Bend your right knee and shift your weight back to your right foot. Allow your left leg to straighten in front of you. Tilt your head down to focus your gaze on your left foot.
Step 3
Turn your torso to the right. Pull your right arm against your side while bending your elbow. Allow your left arm to drift up away from your body to move your left hand up in front of your face.
Perform Wild Goose Looks for Food
Step 1
Stand with your feet shoulder-width apart. Allow your arms to hang relaxed in front of your body.
Step 2
Bend your knees slightly. Draw both arms up toward your right, slightly twisting your upper body to the right.
Step 3
Bring your arms up to eye level. Shift your weight to your left foot, allowing your hands to flutter in the air.
Step 4
Draw your arms back down. Move your weight back to both feet and repeat the exercise by sweeping up to your left side.
Tips and Warnings
- Strive to flow through each position. Jerky movements aren't as beneficial and can increase your risk of injury.
- Though tai chi is gentle and safe for most people, talk to your doctor before beginning a tai chi program.
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