When it comes to mind-body exercise, you may first think of yoga. However, the following tai chi benefits will make you consider swapping, or at least supplementing, your down dogs for “cloud hands” (stay with us).

Although the practice been around for centuries, tai chi has regained momentum as of late. It makes sense that more people are in search of a gentle workout option that not only makes you feel physically better, but can help to reduce stress levels, leaving you more centered and calm.

Read on to learn about the various health benefits tai chi can provide, as well as tips on how to get started.

What is tai chi?

Tai chi is a Chinese martial art that is used as self-defense training as well as moving meditation, says Nadia Murdock, a mindset and movement expert in New York City.

“The movements of tai chi are performed in a slow manner accompanied by deep breathing,” she says. “Each movement flows into the next without pausing, allowing the body to be in a constant gentle motion.” One example of a movement is cloud hands, or yun shou, where you move your hands as though they are moving clouds on a windy day.

    A tai chi class will usually begin with a two- to five-minute warm-up meant to loosen up the muscles and joints, Murdock says. A warm-up often includes head rolls, shoulders rolls, and reaching for your toes as well as opening exercises, like hip and ankle circles.

    The concept of yin and yang is also important in tai chi. Too much yang movement without stillness can cause stress and exhaustion in the body, Murdock explains. Yin, meanwhile, provides stillness which helps to nourish the body at the deepest levels. Incorporating meditative movement in the midst of yang activity helps to bring the two together.

    Tai Chi Styles

    • Yang: This is the most popular as well as most practiced style in the world today. With Yang, there are continuous slow, soft, and circular movements in a flowing form, Murdock says.
    • Wu: This form of tai chi requires a square stance with both feet pointing forward.
    • Chen: This Northern Chinese martial arts form is characterized by silk reeling, which helps to coordinate parts of the body with the goal that if one part moves, all parts move, Murdock says.

    7 Benefits Of Tai Chi

    How To Get Started With Tai Chi

    Even though the martial arts aspect of the practice could take a few years to master, tai chi is relatively easy to learn, Murdock says.

    You can find in-person classes at your local YMCA or research dedicated tai chi studios. You can also find online videos, such as this one for beginners, or this one that’s less than 10 minutes long, Murdock says.

    Virtual or IRL, don’t forget about proper clothing. Shoes should be flat and comfortable with some flexibility to them, Murdock says. (Read: your go-to running or workout shoes should work.) Your clothing should also be comfortable and non-restrictive, opt for cotton and other materials that allow your skin to breathe.

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