Tai Chi is an ancient form of movement that anyone can learn. Most of us think of Tai Chi as a complicated philosophy that requires memorizing ancient words while moving into difficult poses. Nope. Not me anyway. I needed to find ways to keep moving while dealing with hip and back pain. What I discovered was that I could easily reduce stiffness, focus on my breathing, and get a calming workout. All of this could be done in my living room, which was even better.
At the beginning of every sequence, take time to do a few gentle stretches. Raise your hands up over your head and clasp your fingers. Now clasp your hands in front of you and curl your back forward to stretch your back. Raise your right hand and lean to the left, and then do the same with your left hand. While standing, keep a sturdy chair nearby and roll the ball of your foot in circles in both directions. Now stretch the other foot.
Your Spine can be Straight as a Needle
Lift the crown (back and top) of your head high, pulling it up toward the sky. Feel your spine stretching long, all the way to your tailbone. Pull your shoulders up and then back, squeezing the shoulder blades together. Rest your chin close to your chest and slowly look over each shoulder. Now you have completed your stretch. That may be enough in the beginning and you can rest now.
Tai Chi Movements Anyone Can Learn
Feet First
Stand with your feet about 12 – 14 inches apart, or hip distance. You will do 2 types of movement with your feet. One is using clock movement by stepping out at 10 o’ clock you’re your left foot and 2 o’clock with your right foot. The other is stepping out to your side, first right and then left. Smaller movements out are better. These are the only movements you will do from the waist down. Arms will change, but your feet will always do these 2 movements. 10 and 2, and step out side to side. See how easy this sounds? It truly is!
Before You Begin
With each set of arm movements, you will move your feet. In the beginning, I ended up sitting in a chair and practicing the arms. This is wise if you are having shortness of breath. Really, if you have not been exercising, or have any hip, leg, back, or pain in any area start in the chair. Then when standing, you will have the arms somewhat memorized. I still forget movements and keep a list in front of me while practicing and teaching. No matter what, just keep moving.
Arm Movements
I like calling the arm movements by their easy to remember names. They are as follows.
Arm Movement – Foot Movement
Calming the water – 10 & 2
Pushing Water – side to side
Fanning the Wind – side to side
Over the Drum – 10 & 2
Ball to the Mountain 10 & 2
Ball to the Valley 10 & 2
Too Easy Tai Chi
Tai Chi Movements Anyone Can Learn
The slow rhythmic movements may feel too easy at the beginning. By practicing these forms every day, your body will begin to feel stronger, and your oxygen uptake will improve. You can follow along on the video to get started. Remember to stop and rest whenever it is needed. Listen to your body. Do the arm movements from a chair if that is more do-able. I have made youtube videos and also worked with clients in private in-person and video sessions. I hope you enjoy these as much as I do!
