How to Perform Tai Chi
Tai Chi is a meditative form of martial arts that comes from China. Unlike its more aggressive counterparts, Tai Chi is a low-impact series of movements that are designed to reduce stress, restore balance and increase longevity. Like any kind of regimented exercise, Tai Chi requires time, dedication and patience from its students. However, by following a few short steps, you can learn basic Tai Chi poses and breathing methods.
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Instructions
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Visualize movement. The idea of Tai Chi is that the body's energy should flow in a smooth fashion. Energy originates in the spine, moves to the waist, then concurrently down to the legs, feet, arms and hands. Before you begin, visualize this movement in your head. Imagine the energy as a steady stream that must be evenly distributed throughout your body.
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Assume the traditional pose. The first stance, called Traditional Horse or Wuji, requires an even distribution of body weight. Stand with your feet shoulder width apart. Do not lock out your knees. Rather, bend them slightly and release any tension in your lower back. Find a balance between your heels and toes so that the weight is evenly allocated. Breathe in and push your stomach out. Breathe out and pull your stomach in.
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Shift your weight. Before you move beyond the traditional stance, practice shifting your weight so your body can grow accustomed to the smooth motion. Shift to the right foot, then the left. Bend your knees slightly while concentrating on proper breathing.
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Do two basic poses. Keeping in mind your shifting weight, assume the Hands Strum the Lute pose. Bend your left knee and move your right foot behind your left. Adjust your weight from the left foot to the right, then lengthen your left leg out with your heel down and toes up. Swivel your body, then raise your left hand even with your nose. Move the right hand to the left elbow. Repeat on the other side. From the Lute pose, go to the Snake pose. Put your weight on your right foot, then sink as low to the ground as possible, bending your right leg while keeping your left leg straight out in front of you. Keep your arms even, but bring your right arm up and put your left arm on top of your left leg. Keep the palm up and breathe. Repeat on the other side.
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Perform the closing stance. Stand with your feet underneath your hips, then hold your arms out in front of you with your palms facing the ground. Bring both arms down to your sides. Look straight ahead and count five breaths.
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Tips & Warnings
Never push your body to the point of injury. If you are experiencing pain while doing Tai Chi at home, don't continue. Seek the guidance of a trained professional.
References
- Photo Credit woman doing tai chi image by Jack Prichett from Fotolia.com
