You might have heard that tai chi is good for you, but finding out what it is and how to begin learning it can be a challenge. To get the most of a tai chi workout as a beginner, look for a knowledgeable instructor who can introduce you to this traditional Chinese exercise form in a way that suits your needs and fitness level.
Features
Tai chi has qualities that seem paradoxical to many beginners. On the one hand, it is characterized by slow, gentle movements and is appropriate for anyone to learn, from hardcore fitness buffs to those with chronic illness. It is renowned for balancing your mind and body gradually. But make no mistake: Tai chi has much to offer if you're interested in a great workout or self defense. "Contrary to popular opinion, Tai Chi is primarily a martial art," notes Master Yon Lee, instructor at Harvard's Tai Chi Tiger Crane Club. The slow training of tai chi gives rise over time to great internal strength and the ability to use the whole body to execute attacks and defenses.
Key Concepts
When you look at someone performing tai chi, it's easy to think that there isn't much to it. The real art of tai chi, however, is what goes on inside the practitioner. With each movement, an experienced practitioner is moving his spine through a full range of motion while stimulating an abundant flow of qi, or vital life energy, throughout his entire body. The beginner phase of tai chi consists of stretching tendons and muscles while learning to move the body in a whole new way to maximize qi flow. A good teacher will know when you're ready for the next phase of instruction and will always keep your lessons fresh and interesting.
Finding a Class
Not all tai chi classes --- or teachers --- are created equally. Look for an instructor who understands qigong --- the art of breathwork and meditation that is a core component of the inner game of tai chi. Seek out a smaller class where students receive individual coaching, since you'll be stretching and moving in ways you haven't before. Learning to use your internal energy can be a profound experience. You'll want to share that with an instructor whose personality is compatible with yours.
Considerations
Tai chi can be great for rehabilitation after an injury, recovery from illness, or overall health maintenance. People who practice regularly experience improved cardio fitness, balance and overall well-being, according to HealthFinder.gov, the website of the U.S. Department of Health & Human Services. If you have health issues, however, make sure your prospective teacher can handle your condition before joining a class. Some teachers will have plentiful experience in using tai chi for health recovery, while others might be more focused on offering a hardcore workout.
What to Expect
Many tai chi classes begin with qigong standing exercises to help you focus your mind and warm up. If you're a brand-new beginner, you'll probably receive instruction on basic stances and how to move your legs --- the foundation of any tai chi workout. You'll also learn parts of the tai chi form, a series of movements that fully stretch, relax and focus your mind and body. Especially in the beginning, be mindful of any parts of your body that become tense or painful as you work out. Let your teacher know so she can watch your form and correct any errors you're making that might cause you discomfort.
Member Comments