Tai Chi, also popular as moving meditation, has gained much importance all over the world. Initially started as a martial art, the technique has now emerged as a meditation practice. The main goal of this meditation is to increase the flow of Chi (Qi) or life force that can contribute to improved overall health. If you also want to learn this meditation form, we are presenting a detailed guide to Tai Chi for beginners. Keep reading to learn the moves and techniques involved in this meditation practice.
Part 1: Common Movements
The Single Whip Move
This is one of the basic moves of Tai Chi. Stand by extending your left leg forward slightly bent at the knee. The right leg should extend straight backward. Lift your left arm such that your thumb points your face. The right hand should be held in the form of a bird’s beak or hook.
Warrior And Scholar
Stand with your feet together and hand at the sides. Bend your knees a little and roll the fingers of your right hand in a fist while your left-hand stays flat. Now put your left hand on the right fist and lift up to come to the standing position. Release and then again bend down the knees.
Brush The Knee
Start by setting yourself in the ‘t-stance’. Now lift one hand with palm facing the front and the other in front of your body with palm facing down. Now as you attempt to bring your one foot forward, rotate your body at your lower abdomen region and push the raised hand frontward while setting the opposite one down. Complete the move by circling the arm back to the original position.
Part 2: Technique
- Start by placing your hand on your belly, about 2-3 inches below the belly button. Gently push in and start to breathe in and out.
- Now stand straight and close your eyes to concentrate on your entire body, starting from one part and then moving to the next and so on. You can start from your toe and then proceed until you reach your scalp. This is the perfect way to relax your body.
- The next main part of the technique is ‘rooting’. In this step, you have to fix your feet on the ground and imagine roots are sprouting out from them. Make sure not to lose your focus or balance while doing so.
- Now pick up a style from the five styles of Yang, Wu, Chen, Hao, and Sun. Out of these, the most popular style is The Yang style the involves a slow, tender, uniform, and big movements. The Chen style is very dynamic and employs both slow and explosive movements. Out of the rest, Wu is very tricky to master. On the other hand, the Sun style is very strict with its agile and fast movements. Meanwhile, the Hu style involves small, slow movements and high stances.
Advantages Of Tai Chi
- Improved balance, flexibility, and strength.
- Better cardiovascular fitness.
- Stress reduction.
- Better sleep.
- Improved cognition.
- Reduced chronic pain.