Tai Chi: This traditional Chinese martial art, beloved by many, is not just a method of self-defense but also a means of self-cultivation and nurturing. However, many people are unable to learn Tai Chi under the guidance of a coach due to time and space constraints. Therefore, learning Tai Chi at home seems the only way to go, here are the tips when you start learning.
How to start learning Tai Chi at home
I. Basic Skill Practice
Learning Tai Chi starts with basic skills, which are the foundation of mastering Tai Chi. These fundamental exercises include training in flexibility, strength, balance, and coordination. When self-learning Tai Chi at home, you can practice the following basic skills:
- Standing Posture
- One of the basic skills of Tai Chi and the entry foundation.
- Improves the body’s balance and stability and strengthens the legs and waist.
- Beginners can start with a low horse stance, gradually increasing difficulty, duration, and intensity as their body strengthens.
- Flexibility Training
- Tai Chi requires body flexibility.
- Improve flexibility through simple yoga or gymnastics exercises, meditation, and stretching.
- Strength Training
- Tai Chi requires a certain level of strength.
- Enhance body strength with simple exercises like half squats, deep squats, and push-ups.
II. Learning Tai Chi Routines
On the basis of basic skill practice, you can start learning Tai Chi routines. There are many types of Tai Chi routines, and beginners can start with simple basic routines, such as “Beginning Style,” “Cloud Hands,” and “Grasp the Sparrow’s Tail.” When learning Tai Chi routines, pay attention to the following points:
- Accuracy of Movements
- Tai Chi movements require high accuracy, with each movement having specific meanings and key points.
- Focus on the details and essentials of each movement to ensure accuracy and standardization.
- Continuity and Smoothness
- Tai Chi requires movements to be continuous and smooth.
- Pay attention to the connection and transition between movements.
- Ensure each movement is performed correctly for the entire routine to be natural and fluid.
- Coordination with Breathing
- Tai Chi requires coordination between breathing and movements.
- Coordinate your breathing—making it natural, deep, long, and soft—with your movements to achieve better fitness effects.
III. Points to Note
When self-learning Tai Chi at home, keep the following points in mind:
- Safety First
- Learning Tai Chi requires caution and safety.
- Pay attention to the difficulty and intensity of movements to avoid injuries.
- Ensure guidance and protection, especially when performing high-difficulty movements.
- Perseverance
- Learning Tai Chi requires consistent practice.
- Only through long-term practice can you grasp the essence and techniques of Tai Chi.
- Create a reasonable practice plan and stick to it.
- Be Good at Summarizing
- Regularly summarize the key points and difficulties of each movement.
- Reflect on the issues and shortcomings encountered during practice.
- Continuously summarizing experiences and lessons helps you better master Tai Chi techniques and improve your level.
The 9 Tips to Be Remembered
I. Basic Movements: Careful Study
- Find Tutorials
- Seek out tutorials on basic Tai Chi movements.
- Use videos or books, such as “Tai Chi: The Way of Balance” by Li Hesheng.
- Focus on understanding the essentials and essence of each movement to ensure correct mastery.
II. Imitate Masters: Practice Diligently
- Watch Master Performances
- Observe the movements, breathing, rhythm, and flow in master-level Tai Chi performances.
- Imitate their movements and practice repeatedly to gradually find your own feel.
- Consistent practice is key to mastering the essence of Tai Chi.
III. Focus on Breathing: Guide Qi with Intention
- Coordinate Breathing and Movements
- Tai Chi emphasizes smooth, deep breathing coordinated with movements.
- Guide your breath with intention, matching it to your actions.
- Practice breathing rhythm and depth to synchronize with movements, enhancing your Tai Chi technique.
- Especially practice standing postures to understand the concept of relaxation.
IV. Find the Feel: Explore the Essence
- Sense Body Movements
- Pay attention to body sensations, especially the concept of “Jin” (internal force).
- Tai Chi’s essence lies in “using intention, not force.”
- Coordinate breath and movement to allow the natural flow of internal force.
- Finding this feeling is crucial to truly understanding Tai Chi.
V. Persevere: Gradually Improve
- Practice with Patience
- Learning Tai Chi requires time and patience.
- Consistent practice leads to gradual improvement.
- Focus on understanding the essence and key points of each movement.
- Over time, you’ll find yourself mastering Tai Chi techniques.
VI. Practice with Friends: Mutual Improvement
- Learn Together
- While self-study is possible, learning with friends is more effective.
- Exchange insights and correct each other’s movements.
- This not only improves skill but also makes learning more enjoyable.
VII. Study Theory: Enhance Understanding
- Read Tai Chi Theory
- Theory is crucial alongside practice.
- Read books or articles on Tai Chi principles and philosophy.
- Deepen your understanding of Tai Chi concepts to better master techniques.
VIII. Watch Competitions: Learn from Others
- Observe Tai Chi Competitions
- Watch Tai Chi competitions or performances.
- Learn about techniques and practical applications.
- Apply insights from others’ performances to your practice to improve faster.
IX. Maintain Passion: Enjoy the Process
- Stay Passionate
- Keep your enthusiasm and interest in Tai Chi.
- Learning Tai Chi is a long-term process requiring persistence and effort.
- Enjoy the journey and find joy in the process of learning Tai Chi.
Which Tai Chi Forms are Good for Beginners to Start With?
Yang Style Tai Chi
Tai Chi Walking
Tai Chi Poses
Tai Chi Zhan Zhuang