Basic Principles of Tai Chi

• Posture: When practicing tai chi, your body should remain upright and perpendicular to the ground. The points at the bottom of your spine and the top of your head should form a straight line, called the vertical axis, so you can maintain balance and a steady footing. To lower your center of gravity, keep your knees bent slightly. This position will support your stance and improve your balance.
• Rhythm (pace): The rhythm, or pace, of tai chi is slow and continuous. Thus, you should never move quickly or stop moving as you perform the actions that make up each form. Properly paced tai chi looks as if it’s being performed in slow motion.
• Breathing: Your breathing and movements should occur in harmony; both should be slow, deliberate, and continuous. Most tai chi forms begin with inhalation and end with exhalation. Forms that involve many steps usually require you to inhale and exhale at specific points throughout them.
• Flow: The movements of each tai chi form should flow directly from one into the next, like flowing water. It’s fine for beginners to learn the steps of each movement separately, but the goal should be to fuse them into one continuous, fluid motion.
• Tension: Throughout your tai chi practice, your body should remain supple and free of tension. During each movement, relax the muscles you aren’t using and use the least amount of strength necessary to complete the movement. You should never stiffen or strain when performing tai chi.
• Mindfulness: Although tai chi is a relaxing activity, a high level of concentration is required in order to carry out the forms correctly. With each movement, you’re called upon to engage not only your body, but also your mind. Think of your body and mind as operating in tandem: focus your mind on directing each part of your body to perform the form correctly, with just the right combination of posture, rhythm, breathing, flow, and tension.