What Is Tai Chi? A Beginner’s Guide to This Mind-Body Practice
A tai chi practice involves slow, flowing movement — and with that comes a host of health benefits, including better balance, mobility, and coordination. Tai chi (also called tai chi chuan or taijiquan) is a mind-body exercise that combines movements, meditation, and deep breathing.
The word “tai” means “supreme,” “chi” means “boundary,” and “chuan” means “fist” or “movement.” Put those together, and tai chi chuan translates to a method of movement that cultivates inner peace, power, and awareness, and fosters overall wellness.
Though there are several different forms of tai chi, its movements include a series of postures that you flow through during a tai chi class with the guidance of an instructor.
Tai chi is a system of exercise that was developed in China hundreds of years ago. It started as a method of self-defense and martial arts, but eventually grew into a health and wellness practice. Some consider it a great-grandchild of the older practice of qigong, which is similar in theory.
In the mid-1950s, the Chinese government tasked a group of Chinese tai chi masters with developing a standardized version of tai chi that included 24 postures, making tai chi more beginner friendly.
While there are many different styles of tai chi, each is based on a standard set of principles, including:
Using the mind to initiate the movement
Moving with relaxed, loose joints
Synchronizing body movements
Performing movements in circular motions
Maintaining a continuous flow
While tai chi remains a common practice in Asian countries, its popularity in other countries has been growing, says Peter Wayne, PhD, an associate professor of medicine and the director of the Osher Center for Integrative Medicine at Harvard Medical School and Brigham and Women’s Hospital in Boston.
Around 3.75 million people in the United States practice tai chi. It’s more popular among middle-aged and older adults, but there are increasingly more martial art or sport variations of tai chi that are attracting younger people, says Dr. Wayne.
During tai chi, you stand or sit and shift your weight from side to side and front to back as you perform various movements that flow from one to the next. You may go through anywhere from just a few movements (or positions) to dozens in a single session.
Tai chi is considered a mind-body exercise. “I would even add that tai chi is a mind-body-spirit exercise,” says Ruth Taylor-Piliae, PhD, RN, a professor in the nursing and health sciences division at the University of Arizona College of Nursing in Tucson. “The mind reflects a person’s thoughts, emotions, attitudes, and beliefs, while the body is our physical health, and the spirit represents breath. Tai chi can impact all of those aspects of a person,” she says.
Breath, movement, and awareness work together in tai chi. As you move your body through the physical motions of tai chi, you are asked to relax and breathe deeply and naturally, as well as focus your attention, explains Dr. Taylor-Piliae. Your movements are not forced and your joints are soft (not fully extended); for example, you keep your knees slightly bent.
As for the mind element, “Tai chi is a very meditative exercise. It’s done slowly and mindfully. Some people call it mindfulness on wheels or medication in motion,” says Wayne. Tai chi helps you stay present in class, relax your breathing, and focus your mind.
For people who are living with an illness, such as cardiovascular disease, heart failure, hypertension, metabolic syndrome, or chronic obstructive pulmonary disease (COPD), practicing tai chi may help improve fitness and build strength, particularly in the lower body: “In some cases, tai chi does as well as vigorous walking,” says Wayne.
Tai chi is also traditionally done in a group setting, which can enhance enjoyment, build a sense of community, and help with motivation to be physically active, says Wayne.
Tai chi is based on a sequence of movements, which is called a form. Within tai chi, there are five main styles:
Chen The oldest form of tai chi, this style incorporates martial arts elements, with kicks, punches, and jumps.
Yang This popular style features slower, graceful movements and focuses on balance.
Wu Another popular style, Wu features more forward- and backward-leaning movements.
Sun This style of tai chi is more dance-like, with an emphasis on footwork.
Hao A more advanced style that homes in on qi (life force); it's rarely practiced today.
Tai chi may be best known for its stress-buffering benefits, but there are other potential perks, like soothing pain conditions and cancer-related symptoms, and lowering blood sugar, similar to other forms of exercise. Here are a handful more.
1. May Reduce the Risk of Falling
Tai chi’s mindfulness element is not only powerful for its potentially de-stressing and mood-boosting benefits, but it’s also why the practice may be especially useful in improving balance. “There is an emphasis in tai chi on mental attention, being aware of the sensations and postures of your body, and breathing, all of which [can] enhance postural stability,” Wayne says.
Dozens of randomized controlled trials involving tai chi and balance among older adults have found that practicing tai chi can lower your chances of falling, whether you’re generally healthy or at higher risk because of health conditions like Parkinson’s disease or stroke.
2. May Improve Quality of Life in Coping With Chronic Diseases
There’s evidence to suggest that tai chi may affect circulation, leading to improved blood pressure levels that reduce the risk of heart disease. Not only that, studies have found it can improve quality of life for people who already have heart disease, helping them to manage their normal daily activities, and lower depression and anxiety. Tai chi has also shown benefits for people with chronic lung disease and Parkinson’s disease.
3. May Improve the Experience of Aging
Even if you haven’t been physically active before, tai chi can make a large difference in how your body and brain age. A review that included 89 studies revealed that older adults who practice tai chi reported improved mobility, less joint stiffness, better sleep, less anxiety, better cognitive function in those who had mild cognitive impairment, and overall better quality of life.
4. May Better Brain Health and Mood
Studies show that anywhere from one hour to one year of tai chi (and yes, that is a large span!) can provide mental health benefits by reducing stress, anxiety, and depression, and increasing self-esteem and mood in a wide population of people. What does that mean for your day-to-day life? “There’s good evidence to suggest that tai chi can have long-term positive effects on your mood and your sense of self-efficacy and ability to accomplish other things,” says Wayne.
Other research has found a possible benefit for thinking, memory, focus, decision-making, and other cognitive skills, both for people who have mild cognitive impairment and those who don’t.
5. May Strengthen Bones
Another potential benefit of tai chi is that it may help prevent bone loss. The stance held during tai chi counts as weight-bearing exercise, which can slow bone loss and therefore may help decrease the risk of osteoporosis.
Tai chi is generally safe for most people without serious health concerns. Randomized controlled trials involving tai chi have found that the practice is unlikely to cause serious side effects, though some people experience muscle aches and pains. That goes for beginners, too. But it’s always important to talk to a professional healthcare provider before you start a new exercise routine, to confirm whether or not it’s right for you.
Tai chi can be modified to fit almost everyone. If you are looking to become physically active or are currently living with a health condition (such as heart disease or COPD), you may want to consider a tai chi practice to meet your exercise needs in a way that’s gentle on the body. There are also seated versions of tai chi if you use a wheelchair or have physical limitations that wouldn’t allow you to stand comfortably for the duration of the class.
While there are no published studies on the safety of tai chi during pregnancy, experts say it is likely safe in most instances. You should discuss it with your doctor first and take appropriate precautions.
New to tai chi? Follow these tips to find the right instructor — and class — for you.
1. Ask Around
Tai chi instructors don’t have to be licensed and the practice isn’t regulated by the U.S. government or individual states. In other words, there are no national standards for receiving a tai chi instructor certification. Until there are standardized guidelines, talk to people in your community and your healthcare provider (your MD, massage therapist, acupuncturist, or integrative practitioner) for recommendations, suggests Wayne.
2. Look at a Teacher’s Credentials
If you are going to tai chi for a particular underlying health issue, know that some teachers may have medical backgrounds, and it’s helpful to find one aligned with your needs, says Wayne. Some may be acupuncturists, physical therapists, or medical doctors who could better understand your condition and how to modify the movements for you. When talking with a teacher, you can also ask them if they think their style of class is right for you given any limitations you may have, such as arthritis.
3. Give a Class a Chance
Ideally, search for a beginner-friendly class. Then, take a class (or a few) in your area to see if it’s a good match for your wellness goals. Ask about taking an introductory class before committing to a series of classes. Another option: Ask a teacher if you can come watch one class to get a better feeling for what the practice involves before you try it.
4. Talk to the Teacher
In addition to asking an instructor whether their class is a match for your physical abilities, also ask if they teach the fundamentals of alignment, grounding, movement, and breathing, suggests Arlene Faulk, a tai chi instructor at Faulk Tai Chi, based in Evanston, Illinois. Let them know that you’re a beginner and ask if they offer any beginner classes.
Your first tai chi class may be a wonderful experience. All instructors have their own teaching style, but follow these general tips to remain comfortable in class.
Dress comfortably. Wear nonrestrictive clothing and footwear.
Introduce yourself. If you are coming to tai chi with health issues (for example, knee problems), let your teacher know before you begin class, so they can help you modify any movements.
Warm up. Each instructor will have their own warm-up. In Faulk’s classes, she instructs students to stand with their feet hip-width apart with knees soft and bent. Then she has students move from side to side to feel where they are, and asks them to visualize their legs as the trunk of a tree, rooted and grounded.
Go easy on yourself. You may be new to the movements, and that’s okay. “The two expectations I have for beginners are to try to keep your mind in the room as much as possible and pay attention to your body,” says Faulk. If you feel as if you’re uncoordinated, that’s okay, too. “The main thing is to be open and try to let go — and tai chi will help [most people] let go,” she says. This is your own practice; it’s not about perfection.
Take five, if necessary. If you want to sit and take a break, that’s okay, says Taylor-Piliae. There’s no reason to uncomfortably push yourself.
You may feel changed. After class, expect to feel … different. “It’s [generally, for most people] an unusual mix of feeling deeply relaxed and very awake, present, and invigorated,” says Wayne. Over time, with regular practice, these feelings can translate into a better overall mood.
You may want more. Wayne points out that tai chi can be a “gateway exercise” for some folks, as it improves their self-confidence in their body’s ability to handle challenges.
Set your schedule. Getting into a new exercise routine can be challenging, but the ideal amount of time to practice tai chi to begin to see the benefits is one hour, three times per week, for 12 weeks, says Taylor-Piliae, in her professional opinion. If that’s too ambitious, then aim for one hour twice a week for 16 weeks.
Take it home. If doing tai chi a few times a week is not yet doable, yet you want your skills to improve, you can practice at home. Take 10 minutes and put yourself in the hip-width position with your knees soft and the backs of your hands on your lower back and move forward and backward, suggests Faulk. Keep your chest lifted and body weight over the center of your feet. Do this three times per week. “It takes the pressure off to practice the movements at home, while allowing you to empty your head and mentally be there in the moment,” says Faulk.
Adjust your expectations. If you are new to exercise or have been more sedentary, you may see benefits from tai chi early on, says Taylor-Piliae. Alternatively, if you are already regularly active, it may take more time to experience these potential mind-body improvements.
Tai chi is an ancient Chinese system of mind-body exercise that centers on breath, awareness, and slow-motion movement.
Health benefits include improved mood, balance, and brain health, a better experience of aging, and better quality of life when coping with chronic disease.
Research also suggests that tai chai could help mitigate bone loss.
Tai chi is traditionally a group exercise, and there are several organizations in the United States that can help you locate a nearby instructor and class.
