How to Stand in Tai Chi

When you learn Tai Chi, you need to examine and practice all body movements. Many stances in Tai Chi flow into each other, and all work with the same basic way of standing. The basic beginning stance in Tai Chi is called the Wu Chi, or "stillness," stance.

Difficulty: Moderate

Instructions

1. Warm up so your body is ready for Tai Chi. Stand with your feet wider than your shoulders. Raise your hands over your head. Join the tips of your fingers so that your arms form a circle. Inhale and let your body expand. When you exhale, contract your body. Practice breathing for five minutes.

2. Place feet shoulder width apart, parallel to each other. Feel your weight on the bottom of your feet. Make sure your three points of balance (the base of the little and big toes and the heel) are touching the floor.

3. Visualize your ankles as open and relaxed. Then, focus on your knees. They should be unlocked. If you aren't sure that they are, lock and release your knees. Make sure they point straight ahead.

4. Relax your pelvis and lower back. Tuck under the pelvis. Make sure your spine is straight, but not stiff.

5. Tuck your chin under slightly. Visualize the head as being suspended from a string so your shoulders, arms and upper ribs can hang freely.

6. Breath through your nose. Focus your breath to a point just below your belly button.

7. Move into the Horse Riding Stance. Lower your body. Stop when your knees are over your toes. Keep your back straight and be careful not to lean back.

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