Rooted in the ancient mind-body practices of Traditional Chinese Medicine, Tai Chi is a gentle martial arts technique, dating back thousands of years. Practitioners often refer to Tai Chi as “meditation in motion” because of its seamless integration of fluid, low-impact movements, deep mental focus, and slow, conscious breathing.
Here’s everything you need to know about making this a part of your own wellness routine, even if you’ve never done it before!
What is Tai Chi?
Tai Chi combines flowing movements and balancing poses with mindful awareness of the body and breathing. According to ancient Chinese wisdom, this promotes Qi (the body’s energetic flow), so that you can maintain optimal health. There are five traditional Tai Chi styles, but the most common is Yang, which consists of 24 movements.
This practice can increase your balance, strength, flexibility, posture, and range of motion. Tai Chi could also lower your risk of chronic pain and illness, while improving mental health outcomes.
Because each motion is gentle, it won’t constrict or hyper-extend your muscles, either, which makes the exercise adaptable to all fitness and mobility levels. In fact, those in a wheelchair can even do seated Tai Chi.
Despite the many variations and modifications, a few basic tenets connect all forms of Tai Chi. Here’s a quick rundown of these:
- Generate an internal flow of energy.
- Focus on the mind-body integration.
- Control the movement and the breath.
- Experience a state of jing (serenity).
- Loosen tension throughout the body.
What are the benefits of Tai Chi?
Let’s look closer at both the physical and mental benefits of this holistic exercise. According to a recent study in the PLOS One Journal, practicing Tai Chi for 45 minutes over a 12-week period can help those with chronic diseases manage their symptoms and enhance their quality of life. The journal specifically found a correlation between Tai Chi and the following:
- Lower blood pressure
- Increase in mental well-being
- Stronger heart rate
- Relief from pain or discomfort
- Boost in immune function
- Healthier lipid levels
- Decrease in stress hormones
As another study shows, more than 50 percent of surveyed practitioners agree that Tai Chi has a positive effect on their psychological wellness. Many report higher self-esteem, along with lower rates of depression, anxiety, stress, mood disturbances, and sleep issues, too.
Because this exercise requires deep attentional focus to synchronize the flow of breath and movement, Tai Chi can also boost working memory, learning outcomes, and other complex neural functions, according to Frontiers in Aging Neuroscience. This could protect against the onset of cognitive decline as you start to grow older.
In terms of fitness, Tai Chi can boost cardiorespiratory endurance, metabolic health, aerobic capacity, musculoskeletal strength, dynamic balance, and motor function. In fact, Tai Chi is almost as effective at increasing circulation and oxygen uptake over a 12-week period as more vigorous cardio workouts such as running, the journal continues. This makes Tai Chi an ideal low-impact exercise for just about everyone.
How do you practice Tai Chi?
There are an estimated 250 million Tai Chi practitioners across the globe, of all different ages and abilities. As we’ve mentioned, anyone can do Tai Chi, but in order to make the most of your practice, it’s worth familiarizing yourself with the basic fundamentals.
Find a class
If you’re new to this exercise, consider starting out with a Tai Chi class taught by an experienced instructor who can ease you into the flow of movement and breathwork. The following resources will help you locate both in-person and virtual classes:
- Tai Chi Foundation
- United States Tai Chi Community
- American Tai Chi & Qigong Association
- Tai Chi at Home
Understand the foundations
Now let’s dive into the foundations of body position, mindful awareness, and breathing cadence. Here are a few essential pointers to remember as you practice Tai Chi:
Posture: Stand upright with your feet about hip-width apart. Picture rooting yourself into the earth. Shift the glutes down, gently bend the knees, and activate the core to maintain a low center of gravity. Relax your muscles, but make sure not to slouch.
Motion: Move with fluidity, but also tune into the intention behind each movement. Keep the entire body loose to allow for a smooth, flexible range of motion. As you transition from one pose to the next, imagine the flow of qi (energy) inside of you.
Breath: Coordinate your breathing to the tempo and rhythm of each movement. Inhale from the diaphragm, then slowly exhale from the mouth. Notice the physical sensations of your breath (i.e. expansion in the stomach and warmth in the chest).
Mindfulness: Pay attention to the present moment. Concentrate on all the elements of this Tai Chi practice, but if your thoughts start to wander, try not to judge them. Observe the detour, then simply refocus on your posture, movements, and breath.
Integrate Tai Chi for mind-body wellness
No matter your age bracket, mobility, or fitness level, Tai Chi is a beneficial and accessible way to enhance both mental and physical well-being. This ancient Chinese martial art will keep you strong, balanced, alert, energetic, calm, and healthy from the inside out. Cultivate your inner qi and make Tai Chi an integral part of your current wellness routine.
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