Tai Chi or Tai Chi Chuan is one of the old Chinese traditions and now it’s a type of general exercise focusing on deep breathing, simple, slow, and flowing movements that keep your body always moving. It’s quite similar to yoga and meditation. In this article, we give you lots of info and moves for Tai Chi exercises:
What style do Tai Chi exercises follow?
Tai Chi moves use several different styles, not just one. The moves differ depending on the style, and here are some of those styles:
- A style with varied moves aimed at keeping the body healthy, energetic, and active.
- A style with varied moves aimed at teaching self-defense skills.
- A style based on meditation and yoga moves aimed at boosting mental and psychological health.
What are the main features of Tai Chi exercises?
Tai Chi exercises have several important features that set them apart, The most important are:
- Intensity: Tai Chi is low intensity, relies on slow movements and deep breathing, which reduces pressure on your joints and avoids pain. that's why it's good for all ages and popular with older adults.
- Cost: Tai Chi is pretty low cost, you just need to pay for class fees in gyms offering Tai Chi, if you want to do it in groups.
- Level: Tai chi is good for everyone because it uses slow movements like stretching exercises. So beginners can practice it easily. But if you're pregnant or have bone or joint issues, you should check with your doctor first.
- Place: If you prefer doing tai chi on your own, home is ideal. If you like practicing with others, head to a club or gym that offers it.
- Tools: When doing tai chi, wear comfortable, form-fitting sports clothes so nothing holds you back. You'll also need to get a yoga mat.
What are the health benefits of tai chi exercises?
If you keep up with tai chi exercises consistently, you’ll get lots of great health benefits like:
- Lower stress levels and feel less depressed.
- Improve your mood.
- Increase your endurance.
- Keep your fitness and boost your body flexibility.
- Build up your muscle structure and strengthen it.
- Improve the quality of your sleep.
- Boost your immune system activity.
- Improve your blood pressure levels.
- Reduce the risk of injuries and falls.
- Keeping your heart healthy and strong.
How do you start doing Tai Chi exercises?
You can simply buy a book that explains the basics and principles of Tai Chi, and watch related videos to start doing its simple moves. Or you can join a training course led by a specialized instructor to learn more about different moves, like self-defense techniques.
When can you practice Tai Chi?
If you want to get the most benefit from Tai Chi, you should keep practicing it regularly until it becomes part of your daily workout routine that you never skip.
How do you practice Tai Chi exercises?
Tai Chi has many moves you can do, And here are some of those moves for you:
First exercise: Neck stretch
First movement: Tilt your head backward
- Breathe deeply as you slowly raise your arms up like they’re held by two balloons. Then bring them close to your chest with your fingers pointing up toward your chin. Then slowly push your head back.
Second movement: Tilt your head forward
- Exhale the breath you took in the first movement, then slowly lift your head while releasing your arms and stretch them out straight in front of you.
Third movement: Neck Rotation
- Slowly raise your right arm and turn your head to the right while keeping your eyes steady, and your head tilted up towards your right palm, which stays raised while your left arm rests by your left thigh.
- Lower your right arm slowly and face your head forward, then repeat the steps with your left arm.
Exercise two: Shoulder stretch
First movement: Shoulder rolls
- Raise your arms up so they’re parallel to the ground by your sides, then roll your shoulders forward several times, then backward the same amount.
Second movement: Arm raises
- Raise your arms up so they are parallel to the ground at your sides with your elbows slightly bent down, then lift your arms a little above your head level. Repeat these steps several times.
