After practicing Tai Chi for so many years, the most common question I get is, “How should beginners start?” In fact, there is no need to explore complicated routines at the entry stage. Mastering a few basic movements can build a solid foundation. Today, I want to share a few Tai Chi movements that are particularly suitable for novices. They may seem simple, but they contain the core essence of Tai Chi.
How Tai Chi beginners choose introductory movements
For those who are new to Tai Chi, picking a few single poses from the twenty-four Tai Chi poses is the safest way to choose. It is recommended to start with the three movements of rising posture, cloud hands and wild horse mane parting. The rising posture will teach you how to relax your shoulders and hips, cloud hands can train the coordination of the body, and wild horse mane parting can understand the key points of shifting the center of gravity. Practice these movements for twenty minutes every day Tai Chi For Health , it is more effective than blindly following the video to learn the complete routine. I have met too many beginners who are greedy for more and seek speed. In the end, their movements are out of shape, and they develop the wrong habit of exerting force.
How to correctly practice the basic footwork of Tai Chi
Many people only pay attention to upper limb movements when practicing. In fact, the foundation of Tai Chi lies entirely in footwork. It is recommended to practice lunges and empty steps independently first. Pay attention to the knees always being in the same direction as the toes. When doing lunges, the knees of the front legs must not go beyond the toes. tai chi beginner moves , the hind legs should be kept naturally straight. For empty steps, you need to experience the feeling of putting seven points of strength on the supporting leg and three points on the empty point. In the initial stage, you can hold the wall to practice, and then let go after finding a sense of balance. Remember that Tai Chi's footwork emphasizes "stepping like a cat", and the whole process should be light, slow and smooth.
How to coordinate Tai Chi breathing methods with movements
Breathing in conjunction with the movements is a difficult point in Tai Chi practice. For beginners, you can first use natural breathing, and then try the reverse abdominal breathing method when you are proficient in the movements. In short, exhale when the movement starts and exert force, and inhale when the movement is contracted and accumulated, just like parting the mane of a wild horse. Slowly exhale when spreading the palms, and inhale naturally when closing the palms. There is no need to force each movement to strictly correspond to the breathing. The key is to maintain the deep, long, thin and even state of breathing. I suggest starting with a single movement to coordinate with the breathing, and then connecting them in series after becoming proficient.
After years of teaching like this, I have discovered that anyone can enjoy the benefits of Tai Chi as long as they follow the correct methods. I wonder what kind of difficulties you most often encounter when practicing Tai Chi? Welcome to share your experience in the comment area. If you think this article is helpful to you , please give it a like and support.
