THE NEW YORK TIMES LIFE/STYLE “Stroke the wild horse’s mane.” “Hands of clouds.” “Embrace the tiger and go back to the mountain.” These are not song titles or poem titles. In fact, the deceptively complex movements of tai chi are.
With an estimated 250 million practitioners, Tai Chi is often cited as one of the most popular physical activities in the world. The practice originated as a martial art in China in the 17th century. Unlike karate and taekwondo, tai chi focuses on quiet power rather than fighting, making it more accessible to seniors and those with an injury.
Sherry Zhang demonstrates Tai Chi in traditional uniform in Manhattan. Research suggests that the practice can improve balance, mobility, and even cognitive flexibility. Photo: Isabelle Zhao/The New York Times
Shirley Chock, 48, began exercising in her 20s after tearing her anterior cruciate ligament. She trained in wushu kung fu, the more acrobatic martial art that caused the breakup, but tai chi allowed her gentle rehabilitation. Chock, a former financial professional who was born in New York and raised in Taiwan, has found that tai chi is also helpful in managing stress. After about two years he began teaching it and eventually took over the leadership of Aiping Tai Chi, the Connecticut school from which he graduated. “Since then, one of the most common phrases I’ve heard is, ‘I wish I had discovered this practice when I was younger,'” she said. Learn what makes Tai Chi so useful and how to start practicing when you’re ready.
According to Peter Wayne, director of the Osher Center for Integrative Medicine and author of the Harvard Medical School Guide to Tai Chi, tai chi combines mental focus and physical exertion to develop strength, flexibility, and mindfulness.
The poses are performed while standing and are less demanding than many yoga poses, for example. “As tai chi has evolved in terms of bodily functioning and interaction, I think it better prepares us for activities in everyday life, like picking up food, opening doors, or picking things up off the floor,” Wayne said. Tai chi also differs from passive techniques like meditation because it combines deep breathing with movement, which experts say helps calm the nervous system.
Research suggests that tai chi can also improve balance and mobility, including in people with neurological conditions like Parkinson’s disease. It also helps prevent falls in the elderly. By strengthening the muscles surrounding the joints, tai chi also relieves joint tension, explained Dr. Amanda Sammut, Chief Physician of Rheumatology at Harlem Hospital and Assistant Professor of Medicine at Columbia University.
More advanced moves in tai chi can be intimidating, but mastering even the most basic moves can be rewarding. Photo: Isabelle Zhao/The New York Times
The name tai chi refers both to the practice and to the underlying philosophy of yin and yang — which says there is no good without evil, no darkness without light, Chock taught.
There are several styles—including Yang, Chen, and Sun—named after important teachers or founders. “While there are differences, there are many more similarities,” Wayne noted, and there is no scientific evidence that anyone is superior. For beginners, Chock recommends the Yang style; As it is the most popular, there are many courses available.
There is no standardized certification for instructors, so Wayne recommends looking online for schools and courses.
Test at least two courses to ensure you are comfortable with the space, the teaching style, and your classmates. “Tai Chi is experiential; you have to experience it and feel it,” commented Chock.
Although it is based on martial arts, most likely you will not fight. Advanced students can fight against partners, but most courses will teach single moves. Here are four of them, suitable for beginners.
Unlike other forms of meditation, tai chi combines breathing with movement, which some experts say trains your body to withstand tension under stress. Photo: Isabelle Zhao/The New York Times
Stand up straight, feet shoulderwidth apart. Gently bend your knees, lift your left foot and take a big step to the left. Center your body weight. Begin rocking back and forth, lifting your heels, then your toes, then your heels again.
Each time you step on tiptoe, raise your arms to chest height, palms facing down, and wrists relaxed. As you rock back on your heels, lower your arms to your sides, palms facing back.
Stand with your feet shoulderwidth apart, then lift your left foot and take a big step to the left. Bend your knees into a small squat while raising your arms in front of you. Keep your wrists and hands relaxed. Then, push your hands back down while gradually straightening your legs.
Stand with your feet shoulderwidth apart, then gently bend your knees, lift your left foot, and take a big step to the left. Straighten your knees while raising your arms to chest height with your palms facing down and your hands and wrists loose and relaxed. Slowly bend your knees into a mini squat and stretch your arms out in front of you. Twist the waist so that the stomach and chest are facing to the right; As you do this, shift your weight to your right leg and sweep your right hand up and to the other side across the front of your face, palm facing in. When your hand runs through the center of your body, lower your arm.
Repeat in the other direction, twisting your torso to the left, shifting your weight to your left leg, and moving your left hand up and in front of your face, and then down.
Bathe in heavenly Chi
Stand with your feet shoulderwidth apart, and then lift your left foot to take a big step to the side. Slowly raise your arms to the side and then up. Form a circle with your hands, palms down, in front of your face and toward the floor. Imagine rejuvenating energy flowing through your body and anchoring you to the ground.
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