How To Do Simple Tai Chi Moves

Enjoy The Calming Benefits Of This Gentle Martial Art/Fitness System

Jan 17, 2009

Consistent practice of Tai Chi not only promotes strength, flexibility and great peace of mind, it also is said to impart health to the inner organs of the body. Enjoy!

Begin your Tai Chi practice with these easy-to-do, no-impact exercises. They are meant to be done in sequence. For best results, read the article through first, then physically follow the instructions. Enjoy!

The Beginning Stance

Stand with your feet a little wider than shoulder width apart, your toes pointing straight ahead. Keep your shoulders down and relax your arms down by your side. Relax your knees slightly, do not "lock" them. The lips are closed with your tongue gently relaxed against the top palate of your mouth. Inhale through the nose and exhale out through the nose. Repeat this breathing about three-to-five-to ten times.

The Rooting With Rise and Fall

You are in The Beginning Stance. Inhale and as you exhale, increase the bend in your knees. As you inhale, rise back up to your starting position. Note: Keep the range of the bend moderate, do not "squat". When you look down, you want to be able to see your toes. Keep your knees and your toes pointed straight ahead as you bend your knees. Avoid turning them in or out as you rise and fall. Think of your legs as maintaining a parallel number "11" shape as you do this exercise. Do not lock your knees when you return to the starting position.

The Rise And Fall With The Arms

Your are in the Beginning Stance. Raise your arms up with your palms facing down to shoulder height and shoulder width. Exhale and as you bend your knees, lower your arms back down to your side. Inhale, gently straighten your knees and raise your arms. Exhale and lower your arms back to your sides. Repeat about ten times. Note: Keep you elbows relaxed as you raise your arms. As with your knees, do not "lock" them. Do not look down, keep your eyes straight ahead, on the "horizon line". Imagine you are rising and falling in water.

Shifting Weight From Side To Side

You are in The Beginning Stance. Use the landmark of a clock and imagine that you are facing 12 o'clock straight on. Bend your knees slightly and shift your weight on to your right leg, slightly turning to your left. Think of your belly button facing 11 o'clock. Allow your left foot to turn out slightly to accommodate the 11 o'clock direction. Return back to your center, 12 o'clock and breathe. Raise up to your starting position. Relax, bend your knees slightly and shift your weight onto your your left leg, slightly turning to your right. Think of your belly button facing 1o'clock. Allow your right leg to turn out slightly to accommodate the 1 o'clock direction. Return back to your center 12 o'clock position and breathe. Rise up gently and close your left foot to your right.

The Closing

Standing with your feet together, gently pull in your "core" (your belly muscles), raise your chest gently up, roll your shoulders back and keep them relaxed and down. Breathe deeply for about ten breaths.

Use these exercises throughout the day as needed. Enjoy the peace, strength and inner calm these exercises impart. Peace and Blessings to all!

The copyright of the article How To Do Simple Tai Chi Moves in Fitness is owned by Cindy Ming. Permission to republish How To Do Simple Tai Chi Moves in print or online must be granted by the author in writing.