Tai chi (taijiquan) began in China as a martial art and developed several family styles, such as Chen, Yang, Wu and Sun. Today most people practise it as moving meditation for health. Movements are slow, continuous and coordinated with relaxed breathing.
Why people practise
Studies of tai chi have found benefits for balance and fall prevention in older adults, as well as for stress, mood, flexibility and leg strength. It is low impact and can be adapted for chairs.
Step by step
- Practise in loose clothing and flat, flexible shoes or bare feet on a non-slip surface.
- Move slowly; there is no prize for speed.
- Expect to repeat movements many times before they feel natural.
Common mistakes
- Trying to learn a long form all at once.
Your practice
- Watch your breathing for one minute while standing still, before your first practice.
Safety note: Move within a comfortable, pain-free range and breathe throughout. This lesson is general fitness education, not medical advice. If you are pregnant, recovering from an injury or surgery, or have a heart, blood-pressure, joint or other health condition, check with your doctor before you start. Stop and seek medical help if you feel chest pain, dizziness, faintness or unusual shortness of breath.