Although tai chi is frequently referred to as “meditation in motion,” it is equally appropriate to refer to it as “medication in motion.” This ancient Chinese martial art is becoming more and more well-known for its health advantages, with mounting evidence that it can help prevent and treat a wide range of illnesses. The best part is that tai chi classes are accessible, even for people who aren’t in the best physical shape.
This slow-motion, low-impact workout consists of a steady stream of motions modelled after martial arts moves like “box both ears” or animal behaviours like “white crane spreads its wings.”
Similar to meditation, you take deep breaths and direct your concentration inward as you move. 
Tai chi places a strong emphasis on relaxed muscles, soft circular motions, and little joint tension, in contrast to many other types of exercise. It is appropriate for almost everyone, including people in wheelchairs or recuperating from surgery, because there is no overstretching of connective tissues and no forced movements.
Tai chi is a useful adjunct to traditional medical treatment, particularly for age-related diseases, according to an increasing amount of high-quality studies. Tai chi can be used as an adjuvant therapy to enhance general function and quality of life, promote rehabilitation, and manage disease symptoms.
Tai Chi For Beginners – How It Works
In tai chi, you move through a sequence of continuous, deliberate motions while transferring your weight from side to side or front to rear. It’s a calm, flowing mind-body activity. These exercises can be performed standing or sitting, and the number of motions in a single session can vary from a few to dozens.
According to some experts, tai chi is a mind-body-spirit practice that incorporates breath, movement, and concentrated awareness beyond simple physical exercise. You’re advised to take deep breaths, maintain your composure, and maintain your soft joints (e.g., knees slightly bent rather than locked) as you walk.
Dr. Ruth Pilae, a professor at the University of Arizona’s College of Nursing, specializing in nursing and health sciences, claims
The mind reflects a person’s thoughts, emotions, attitudes, and beliefs, while the body is our physical health, and the spirit represents breath. Tai chi can impact all of those aspects of a person.
Tai chi is a type of moving meditation that can help focus attention, quiet the mind, and enhance general well-being when done slowly and thoughtfully.
Learn Tai Chi Exercises
Different Tai Chi lessons can be found here.
Commencing Form Exercise
- Maintain an even weight distribution over both legs by standing with your feet shoulder-width apart. At your sides, let your arms rest loosely.
- With your elbows and wrists relaxed, steadily lift your arms to shoulder height or to a comfortable level while taking a deep breath.
- Breathe out slowly while lowering your arms in a relaxed, tranquil manner, keeping your fingers and wrists flexible.
Dancing With Rainbows
Inhale
- Raise your right arm above your head while slightly bending the elbow.
- Put more weight on your right side.
- Extend your left arm straight out in front of you at the same time. (The pose should look like the form of a teapot or an archer getting ready to release a bow.)
Inhale Once More
Raise both hands overhead while returning your weight to the centre in a single, fluid motion.
Exhale
- Turn your weight to your left and repeat the motion:
- Bend your elbow and raise your left arm overhead.
- Straighten out your right arm.
Is Tai Chi Safe?
Tai chi is often regarded as a fairly safe exercise, even for novices and those with medical issues. According to a 2019 analysis of 24 trials with 1,794 participants, the frequency of adverse events was comparable for tai chi practitioners, other exercisers, and those not taking part in any kind of intervention.
In actuality, tai chi practitioners had less severe adverse outcomes than non-practitioners among individuals with heart failure. Crucially, tai chi itself was not blamed for any of the severe side effects seen in these investigations.
When side effects did happen, they were usually minimal, such discomfort or mild aches in the musculoskeletal system. All things considered, tai chi is a low-risk means of enhancing mental and physical health.
Conclusion
Tai chi is an ancient Chinese mind-body practice exercise that focuses breath control, focused awareness, and gentle, flowing movements.
Researches have increasingly supported its wide-ranging health benefits, including enhanced mood, balance, and cognitive function, as well as a more positive experience of aging and improved quality of life for those managing chronic illnesses.
Tai chi also helps with slow bone loss, making it a valuable addition to both preventive health routines and chronic diseases care.
