Tai Chi
Tai chi is sometimes called ‘meditation in motion’ because it’s a series of exercises that can help harmonize your body’s energy and mind. And although the motions of tai chi may seem leisurely, they are bodyweight exercises with physical demands. With its focus on strength and balance, tai chi is great for your muscles. Tai Chi for beginners focuses on gentle, flowing movements that improve balance, reduce stress, and promote relaxation.
Tips for Beginners:
- Focus on Posture: Keep your spine long, tailbone tucked, and shoulders relaxed.
- Breathe Naturally: Allow your breath to flow naturally in and out through the nose or mouth.
- Follow Along: Don’t worry about perfect precision immediately; focus on the flow and feeling of the movement.
- Warm-Up: Perform simple warm-ups to prepare your joints and muscles.
Tai Chi Videos:
Tai Chi: Beginner
Tai Chi For Beginners: 7-Minute Routine For A New You
10-Minute Tai Chi Exercises for Balance & Longevity
10 Tai Chi Moves for Beginners – 14 Minute Daily Taiji Routine
Tai Chi Posture #1: Rising and Sinking
Tai Chi Posture #2: Buddha Asks Heaven for Forgiveness
Tai Chi Posture #3: Dong Hai Chuan Serves the Tea
Tai Chi Posture #4: Crane Spreads it’s Wings
Tai Chi Posture #5: Withdraw and Push
Tai Chi Posture #6: Golden Rooster Stands on One Leg
Tai Chi Posture #7: Part the Wild Horse’s Mane
Tai Chi Posture #8: Repulse the Monkey
Tai Chi Posture #9: Reel the Silk and Single Whip
Tai Chi Posture #10: Standing Holding Ball
Top 10 Tai Chi Moves for Beginners
Tai Chi Posture #1: Rising and Sinking
Tai Chi Posture #2: Buddha Asks Heaven for Forgiveness
Tai Chi Posture #3: Withdraw and Push
Tai Chi Posture #4: Holding Ball
Tai Chi Posture #5: Rising and Sinking (Chen Style)
Tai Chi Posture #6: Golden Rooster Stands on One Leg
Tai Chi Posture #7: Embrace the Circle
Tai Chi Posture #8: Ward Off and Press
Tai Chi Posture #9: Wave Hand Like Clouds
Tai Chi Posture #10: Reel the Silk and Single Whip
10 Tai Chi Moves Every Beginner Should Learn (Follow Along)
Key Beginner Tai Chi Poses & Movements:
Wuji (Standing Stance): Feet shoulder-width apart, knees slightly bent, spine straight, and shoulders relaxed. This is the starting and finishing position to cultivate mindfulness.
Opening Movement (Commencing Form): Slow, rhythmic lifting and lowering of the arms while breathing deeply to connect with your center.
Cloud Hands (Wave Hands Like Clouds): Shifting weight from side to side while moving arms in a gentle, circular, and fluid motion, improving coordination.
Part the Wild Horse’s Mane: A walking movement that involves shifting weight forward while stepping, with one hand sweeping up and the other down, promoting balance and coordination.
White Crane Spreads Wings: A stretching movement involving opening the arms, lifting one heel, and focusing on posture.
Brush Knee and Push: A common, flowing move that combines brushing one hand across the knee while the other pushes forward.
Left
Right
Golden Rooster Stands on One Leg: A balance-focused pose, lifting one knee while raising the opposite arm, with modifications available for stability.
Tai Chi for beginners – A basic introduction to the forms