Tai Chi is a Chinese practice with roots in martial arts and a history of more than 400 years. Studies show that Tai Chi can help reduce pain, improve balance, and build strength. Give it a try!
Tai Chi looks like a slow-flowing dance that consists of a sequence of circular movements, also called “forms.” Each form has its own beautiful name, such as “Cloud Hands” or “Dancing With Rainbows.” The name also helps you remember how to complete the form.
“Cloud Hands” mimics the flow of clouds on a windy day:
There are up to 108 forms in different Tai Chi styles, but the sequence can be as short as is comfortable for you. Forms are performed in a semi-squat position and require about 70% of your effort.
Tai Chi is also a mindfulness practice. When doing the forms, pay attention to how you breathe and shift your weight.
Choose your 10-Minute Workout
After watching hours of Tai Chi videos, we found a comprehensive 10-minute practice with an instructor named Hampton. Hampton shows and describes how to complete each form and provides an original name for each form:
If you prefer a female instructor in a nature setting, watch Tai Chi trainer Ann Swanson’s full-body workout:
If a sitting position is more comfortable for you, here is a 10-minute Tai Chi practice in the setting of Yosemite National Park:
If you prefer written instructions and photos, follow the link to the PDF with Tai Chi exercises: Link.