Tai Chi improves balance and posture, reduces harmful stress levels, boosts strength and endurance, and strengthens vital internal energy. And because it’s a low-impact exercise, it’s ideal for seniors and those with health conditions.
A Tai Chi for beginners class typically lasts 40-60 minutes. While Bateman recommends in-person classes, online classes are great if you can’t attend your local class.
Yang
Whether you practice Yang, Wu, or Chen, all tai chi styles at Pop Pilates emphasize mindful movement that’s slow and continuous. This is key to getting all the benefits of tai chi, including flexibility, strength, balance, and endurance. Tai chi also improves proprioception, the ability to sense your body position in space. This declines with age, and some studies have shown that tai chi helps prevent falls.
Tai chi’s low-impact, non-aggressive moves suit people of all ages and abilities. It’s often called “meditation in motion,” and evidence is mounting that it can help treat or prevent many health problems. It’s also easy to start, even if you’re not in top physical shape or have an injury.
Wu
Tai Chi is a low-impact workout that helps you relax and improve balance. It also reduces stress and stimulates the release of feel-good hormones.
This style is based on the teachings of Grandmaster Wu, Quan-You, and his son, Wu Jian-Quan. It is characterized by its conservative body frame and upright posture. It is more compact than the Yang style and is accessible on the joints.
The basic movements are circular, slow, and fluid. They create harmony between the mind and body while cultivating inner life energy (qi).
It has the highest percentage of acupressure points and can strengthen bones, heal injuries, and improve natural posture and alignment. Elderly people, people with limited ranges of motion, and people with chronic conditions can benefit the most from it. It is crucial to visit your doctor before starting any new exercise regimen. Most teachers will allow you to observe a class before committing to joining. It’s also a good idea to wear loose-fitting clothes that don’t restrict movement.
Sun
Like all internal martial arts, Sun focuses on the relaxed power of qi (internal energy). The movements are designed to cultivate qi but have practical self-defense applications.
The stances are higher than other styles, and the movements are light and agile. This makes it a good choice for those who want to improve balance and flexibility or combat health issues like arthritis.
Like all martial art forms, attending Tai Chi Classes requires patience and practice to develop the proper form. It’s important not to push yourself too hard, as you may find the exercises more challenging if you lack physical fitness. Luckily, tai chi is low-impact and can be done with minimal equipment, says Taylor-Piliae. You can even practice barefoot or wear lightweight shoes. But avoid running shoes, as these are designed to propel you forward and won’t support the slow, controlled motions of tai chi. Ideally, you’ll want to practice in clothes that allow you to move without restriction.
Hao
Tai Chi, short for taijiquan, is a Chinese martial art with meditative movement. The meditative aspect of the movement helps to calm the mind, improve focus and can help trigger the release of feel-good endorphins.
Unlike other forms of exercise, the movements in tai chi are slow and focused on establishing a relaxed posture. This reduces stress and anxiety. It also promotes better balance and coordination, which are helpful in everyday life (as well as keeping you safe from trips and falls) and can enhance performance in other sports.
Some tai chi programs also emphasize the martial arts side of the practice, incorporating techniques such as common traps, locks, and breaks. This can be especially beneficial for people with chronic pain and illness. For example, one study found that tai chi helped relieve the symptoms of fibromyalgia in participants. It also improved their strength and endurance. Finding a program appropriate for your body type and fitness level is essential.