Learning Tai Chi Movements

Tai chi movements have their roots in the martial arts and self-defense, but the practice of tai chi is also thought to improve physical and mental well being. A low-impact form of exercise that's gentle on joints, tai chi has become a popular practice among people of all ages for its ability to quiet the mind and promote good balance and ease the pain and stiffness of arthritic joints. Though the movements performed are smooth, fluid and graceful, don't be deceived: there's any underlying quality of strength in each motion.

Tai Chi Basics
At the core of Tai chi is the concept of Taoist yin and yang. You can think of yin and yang as almost being opposites. For example yin translates as "cloudy," while yang translates as "sunny."  Yin and yang are constantly moving and changing. Tai chi is a method of trying to keep the yin and yang of your body balanced and in harmony, for it's believed that we're at our most strong and healthy when we're balanced.

Tai Chi Families
In its early history, the practice of tai chi was controlled by five families. Each family developed its own style and method of practice and that knowledge was kept within its inner circle. These five main styles remain in practice today, although you'll find practice variations within each. The five main families of tai chi are: Chen style, Yang style, Sun style, Wu Hao style of Wu Yu-hsiang and the Wu style of Wu Ch'uan-yu and Wu Chien-ch'uan. Although Hao and Chen styles are widely practiced, the tai chi you see today is most often derived from the Yang style.

Yang style tai chi movements, which feature over 100 postures, are slow and fluid, with no pause between one movement and the next. Generally, the hands are open and on the occasion when fists are used, the grasp is loose with the fingers gently meeting the center of the palm. The traditional stance involves placing one foot behind the other at a 45-degree angle; the front knee is bent, knee over the ankle, and this front foot bears more weight than the back.

Benefits of Tai Chi
In addition to being more relaxed and improving your posture, tai chi will help you  become stronger, more flexible and perhaps increase your range of motion in certain areas of the body. Tai chi can also help people who have trouble with balance, making it an excellent form of exercise for seniors to help prevent falls.

Additionally, tai chi may improve or help you maintain your cardiovascular health, including lowering your blood pressure. Many practitioners believe that tai chi helps them manage pain caused by musculoskeletal conditions. Because it's low impact in nature, tai chi places little stress on joints and tendons which makes it an attractive way to stay fit for people with arthritis or who are recovering from injuries.

Tai Chi for Beginners
Learning tai chi movements takes a certain amount of self-discipline. While you are preparing for and practicing your tai chi movements, you should try and keep four factors in mind: relaxation, breathing, posture and pace.

Relaxation is a benefit of practicing tai chi. However, being as relaxed as possible while you go through your tai chi movements will help optimize the effects of practicing tai chi.

When going through your tai chi movements, let the movements help you determine when to breathe. Don't just concentrate on breathing in. Breathing out is equally important. Try to avoid holding your breath. Think of breathing not just into your body, but breathing throughout your body.

Another benefit of practicing tai chi is improved posture. However, like relaxation, correct posture is important to reaping all the benefits of tai chi. Start each practice by facing forward, without bending or leaning your body in any one direction. Avoid hyperextending your arms or balling your hands into fists--you won't be performing relaxed movements if you're creating tension in your arms and hands.

Don't rush through your tai chi movements. This is not a race to the finish. Your movements should be slow and relaxed as you progress through your routine.

Tai Chi Training
If you're interested in learning tai chi movements, you won't have to look far. You'll find tai chi classes offered at health clubs, the YMCA, yoga studios and senior centers. Beginners should learn the basics from qualified instructors before trying to practice on their own with tai chi DVDs. Working with an instructor will help ensure that you learn how to perform the movements correctly so you don't experience strain that could lead to injury.