How to Move in Tai Chi

Tai Chi is a breathing and movement art that teaches the body to move as a whole. It strengthens the link between body and mind, enhancing balance and coordination. Tai Chi is believed to help circulate internal energy, known as "chi." The Chinese believe that a balanced chi prevents disease and creates good health.

Instructions

Difficulty: Moderate

1. Keep your body relaxed. Imagine that you're suspended from the top of the head, with joints loose.
2. Move in a gentle, slow pace. Tai Chi is usually practiced slowly, with each move taking 30 seconds. You can practice a slower pace, with moves taking 1 minute or 5 minutes. This can be alternated with abrupt moves when you tense at the moment of impact, moves that are as fast as possible and a dance pace.
3. Teach your body to move as a whole. Feel the link between your mind and body. Stay relaxed so you can focus on the flow of energy through your entire body. It should feel as though every move is weightless.
4. Imagine that your chest is hollow on the inside. Your chest should feel opened, free to move during respiration. You shouldn't feel any tension in the chest or back.
5. Do a sitting exercise. Take a step forward, extending your arms in front with your hands at shoulder height and elbows a bit lower than the hands. Exhale, letting your shoulders relax and your arms hang. Move your rear foot forward at a 45-degree angle. Keep your back straight as you're sitting in a chair. Press forward, rise up and pull the center of your body toward the rear foot.
6. Practice walking. Take a step forward. Put your foot on the ground before putting any weight on it. Keep taking steps. Reverse and walk backwards. Again, let the foot touch the ground before putting weight on it.