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Tai Chi Exercises & Movements

Tai Chi offers its practitioners relaxation and improved overall health and well-being. Originally developed in China for self-defense and health, the practice has caught on in the West, where it's used as a form of exercise and complementary medicine. Practicing tai chi consists of doing a set of postures or slow and graceful movements. When doing tai chi, the body is constantly in motion, gradually shifting from one position to the next.

  1. Getting Ready Stance

    • To begin a tai chi sequence, stand in the "Getting Ready Stance." Stand with your feet parallel, spaced the width of your shoulders apart. Balance your weight between the two legs and keep your knees loose and very slightly bent. Let your arms hang relaxed and slightly away from your body. Breathe evenly and feel your entire body relax, with your weight shifting downward, toward your lower abdomen and your legs and down into your feet.

    Pay Respect to Buddha Position

    • Begin in the "Getting Ready" position, with your feet parallel to one another, your knees slightly bent and your arms hanging at your sides, your palms facing your body. Let yourself relax and breathe easily, feeling the earth beneath your feet. Do nothing extra. Turn your right foot outward to a 45 degree angle, shifting your weight onto your right leg. Next, bring your left foot forward with just your heel angled downward, and set it to the ground, balanced on your heel. Raise your hands up to the height of your waist and then raise them in front of your chest. Your left hand should face your body and your right hand must face to your left. The right hand fingers point upward, with both elbows the same height from the ground. Finish the position with your arms forming a circle.

    Grasping the Bird's Tail

    • Beginning with the final position of Paying Respect to Buddha, shift directly into Grasping the Bird's Tail. First, turn the body to the right 45 degrees, bringing the left foot closer to the body and turning your right palm downwards and left palm up. Move your left foot backwards and shift your weight onto it, lifting up the toes of your right foot. At this point, bring your hands down to your left.

    Grand Tai Chi

    • The "Grand tai chi" movement usually comes at the end of a tai chi sequence, as it lets the "chi," or vital energy, freely move throughout the entire body. Stand with your weight evenly distributed on both legs with your legs slightly bent. Begin with your arms lowered to each side of your body. Gradually lift them upward and outward, turning your palms to face face upwards. Raise them as high as your temples. Feel the earth as you lift them upwards. Close your eyes and, turning your palms down and inward, lower your arms slowly, returning them to your sides.

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