Contents
Tai Chi Fundamentals
Preparing to Practice Tai Chi
Basic Principles of Tai Chi
Tai Chi Forms
1. Commencing Form
2. Wild Horse Parts Mane
3. White Crane Flashes Its Wings
4. Brush Knee
5. Strum the Lute
6. Curve Back Arms
7. Grasp the Bird’s Tail (Left Style)
8. Grasp the Bird’s Tail (Right Style)
9. Single Whip
10. Wave Hands Like Clouds (Left Style)
11. Second Single Whip
12. High Pat on Horse
13. Kick with Right Heel
14. Strike Opponent’s Ears with Both Fists
15. Turn and Kick with Left Heel
16. Push Down and Stand on One Leg (Left Style)
17. Push Down and Stand on One Leg (Right Style)
18. Work at Shuttles on Both Sides
19. Needle at the Bottom of the Sea
20. Flash Arm
21. Turn Downward to Deflect, Parry, and Punch
22. Apparent Closeup
23. Cross Hands
24. Closing Form
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Preparing to Practice Tai Chi
There are a number of practical considerations to evaluate before you begin a tai chi regimen:
- Where and how to learn
- Which style to practice
- When to practice
- Where to practice
- What clothing and footwear to buy
Where and How to Learn
You can learn tai chi in a one-on-one setting or as part of a group. Both types of instruction are generally taught in studios that offer tai chi classes either exclusively or in addition to other “soft” (slow and meditative) martial arts such as
jujitsu, aikido, and judo. Participating in a tai chi class is typically the most effective and affordable way to learn the discipline. A class usually lasts one hour and costs $10–20.
Which Style to Practice
There are five primary styles of tai chi, each of which is named after the family of the person who created it. Each style has a set number of forms, ranging from as few as 20 to more than 80. The Yang style is the most popular tai chi style and the style covered in this chart. Most beginners learn Yang style first because its slow, graceful movements are easiest to perform (see Tai Chi Forms).
When to Practice
You can practice tai chi at any time. It’s suitable during your morning routine or midday break, as well as when you’re trying to unwind before bedtime. No matter when you practice, you should aim to do so at least once a day. Daily practice will help you perfect the physical movements and learn the rhythms and breathing methods that maximize tai chi’s physical and psychological benefits.
Where to Practice
You can practice tai chi indoors or outdoors. Many people prefer to practice outdoors because the living things that surround them help improve the flow of chi, or energy, in the tai chi session. Practicing indoors is also effective and often more convenient than practicing outdoors, though it removes you from the presence of living things. When performing tai chi indoors, do your best to find:
- An area with at least five feet of free space on all sides
- A clean and sparsely decorated room
- A hard, flat surface, such as a hardwood floor
What Clothing and Footwear To Buy
You don’t need any supplies or props to perform tai chi, but you do need certain attire. Consider the following guidelines when choosing clothing and footwear:
- Clothing: Wear comfortable clothing that allows your instructor to see the positioning of your arms and legs so he or she can help correct your movements. Sweatpants and a T-shirt should suffice, as long as they’re not too baggy.
- Footwear: Since practicing tai chi usually entails standing for extended periods of time, be sure to wear comfortable, well-cushioned shoes and socks. Some studios request that beginners learn barefoot in order to help them improve balance and sense the proper amount of foot pressure to exert. Whether to practice in shoes or bare feet is mostly a matter of preference.
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