Tai Chi Exercises for Beginners

October 16, 2024

Opening Posture (Wu Ji Stance)

How to Do It:

• Stand upright with your feet shoulder-width apart, toes pointing forward.

• Slightly bend your knees, keeping them soft but not locked.

• Relax your arms at your sides, and let your shoulders drop

• Breathe deeply and evenly, focusing on your breath.

Commencement (Qi Shi)

How to Do It:

• Begin in the Wu Ji stance.

• Slowly raise your arms in front of you to shoulder height, palms facing down.

• Lower your arms gently, as if pressing them through water, until they return to your sides.

• Repeat several times, coordinating the movement with deep breathing.

Grasp the Bird’s Tail

How to Do It:

• Step one foot forward into a slight lunge, keeping your back foot flat on the ground.

• Raise your hands to chest height, one palm facing in and the other outward.

• Shift your weight back and forth between your front and back foot as you “grasp” and “release” with your hands.

• Repeat on the opposite side.

Parting the Wild Horse’s Mane

A movement designed to promote balance and grace.

How to Do It:

• Begin with feet shoulder-width apart, hands at your sides.

• Step forward with one foot and raise both hands, one palm facing up and the other down, as if holding an imaginary ball.

• Shift your weight and “part” the ball diagonally across your body.

• Step back to the starting position and switch sides.

Repulse the Monkey

How to Do It:

• Start with feet shoulder-width apart.

• Step back with one foot while pushing your hands forward, palms out, as if repelling something.

• Return to the starting position and alternate legs.

• Move slowly and deliberately, focusing on your breath.

Wave Hands Like Clouds

How to Do It:

Stand with feet shoulder-width apart.

• Shift your weight to one side and raise your hands, one at shoulder height and the other at waist height, palms facing each other.

• Slowly shift your weight to the other side, “waving” your hands across your body.

• Continue this flowing motion, focusing on smooth transitions.

Golden Rooster Stands on One Leg

How to Do It:

• Stand tall with your feet together.

• Slowly lift one knee while balancing on the opposite leg.

• At the same time, raise both hands in front of your chest, palms facing each other.

• Hold the position for a few seconds before switching sides.

Closing Posture

How to Do It:

• Stand in the Wu Ji stance.

• Slowly bring your hands to your abdomen, palms facing inward.

• Take a few deep breaths, focusing on the rise and fall of your belly.

• Lower your hands gently to your sides and relax.

Tips for Practicing Tai Chi Exercises

• Move Slowly: Tai Chi is about mindful, deliberate movement—avoid rushing.

• Focus on Breathing: Coordinate your movements with slow, deep breaths.

• Stay Relaxed: Avoid tension in your body, keeping your posture soft and natural.

• Practice Regularly: Even 10–15 minutes a day can make a big difference.

By incorporating these foundational Tai Chi exercises into your routine, you’ll begin to experience its physical, mental, and emotional benefits. As you progress, you can explore more advanced movements and sequences.

Taoistwellness is one place to start for online classes, alternatively you might want to try YouTube videos initially.

There will also be local classes near you and that can make you more committed initially.

Learn about Qigong exercises