Everything You Need to Know About Tai Chi

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If you’re new to exercise or looking for a form of physical fitness that would be easy on your body and benefit your mind, Tai chi would be right for you.

Tai chi is also referred to as meditation in motion; tai chi is an age-old Chinese tradition based on martial arts that has now become a popular low-impact exercise method that involves slow movements and breathing.

Tai chi is based on the laws of nature. Movements are slow, smooth and graceful, helping us stay present. Breathing is controlled for this same reason.

In this modern, unnatural way of running a rat race, Tai chi helps us stay calm and steady, bringing us to the slow phase of nature to recharge both our minds and bodies harmoniously. We all crave this balance. This is why so many individuals enjoy this practice (though it may take some time to get used to the slower pace).

Tai chi is divided into three essential sections:

Movement Control

Tai chi movements are slow, aiding in the integration of the mind and body. They are smooth to facilitate serenity, flowing like water in a river. This continual flow gathers the inner energy growing as it flows, such as hydraulic power.

Move as though you’re pushing against gentle resistance. Every movement is believed to generate a soft inner power. Another way is to imagine the air around you becoming denser or pretend that you’re moving in water.

Body Structure

Maintain an upright posture. Studies have shown that good posture strengthens the Deep Stabiliser muscles, which could support the spine. It might also provide more space for internal organs. In an upright position, you feel stronger and more positive. Qi flows better in an aligned body. A poorly aligned body puts extra strain on the spine and compromises balance.

It is essential to stay mindful of weight transference. Balance is a vital part of Tai Chi. Just like nature, we are happier and healthier when we are in harmony.

Internal Components

Loosen–Song ‘the joints. Try to relax when you do Tai Chi, but not to the point where your muscles are floppy. Instead, consciously and gently stretch your joints from within. Qi can only flow smoothly and powerfully if your joints are loosened. Song also strengthens the internal muscles and ligaments, improving the function of joints.

Develop a state of mental quietness -Jing. You’re more mindful of the present and the self when you’re in this state. These principles might seem simple, but they’re profound.

Tai chi moves

There are numerous styles of tai chi to choose from that usually share a common foundation but may differ in training methods and appearance. Some of these styles include:

  • Chen style: One of the oldest forms, characterised by alternating movements with slow and gentle movements.
  • Yang style: One of the most popular forms of practice, which is characterised by gentle, large frame movements.
  • Hao style: It is emphasised and placed on internal force (it’s a lesser-known style)
  • Wu style: It is mostly characterised by softness. Emphasis is placed on redirecting incoming force with a slightly forward posture when leaning.
  • Sun style: It is characterised by lively steps and a slightly higher stance. It is the youngest of all forms.

When you start practising tai chi, you might see that it is not about each move but more about a series of fluid motions.

Health benefits of Tai chi

It’s one of the safest and most effective forms of physical fitness for beginners. If you’re new to exercises or just new to this kind of fitness, the slow, low-impact movements will be safe and gentle on your body and aid in improved flexibility and posture.

Relieves stress and anxiety

The meditative aspect of Tai Chi, along with the physical movement, can aid in calming your mind and improving focus, and it can even help trigger the much-needed release of feel-good endorphins.

Boosts cognitive abilities

Tai chi is known to boost our cognitive abilities, In addition to enhancing our mental wellbeing. Studies have shown that physical exercise, in general, enhances cognitive function. Researchers specifically recommend Tai Chi for elderly people as it’s a gentler and far more accessible form of physical exercise that would combine mental exercises via repeated practice.

Increases flexibility and agility

Similar to yoga, Tai Chi is often involved in the extensions of the body that could generally improve your flexibility and agility. This might come in handy in your day-to-day life also, making you more agile and capable in other sports.

Improves balance and coordination skills

The intricate yin and yang of Tai Chi movements could aid you in balance and coordination while improving flexibility and agility. Again, this skill is useful in your daily life; individuals with fine motor skills could even aid in preventing stumbles, trips, and falls) and in other sports.

Improves stamina and strength 

Just like any other physical exercise, Tai Chi could build upon your existing strength and stamina. With regular practice, you might find you’re leaner, your muscles more defined and you’re able to exercise for longer periods of time.


Is it safe to practice tai chi every day?

As it’s not weight training or long-distance running, many individuals can safely do 20 minutes of tai chi every day.


The Information including but not limited to text, graphics, images and other material contained on this blog are intended for education and awareness only. No material on this blog is intended to be a substitute for professional medical help including diagnosis or treatment. It is always advisable to consult medical professional before relying on the content. Neither the Author nor Star Health and Allied Insurance Co. Ltd accepts any responsibility for any potential risk to any visitor/reader.

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