Jan 2

Jan 2 24 Tai Chi Movements to Change Your Life for the Better

Be More Specific with Your Tai Chi: 24 Life-Changing Movements

Tai Chi can help improve your physical and mental health

Read our guide to 24 Tai Chi movements that will change mental and physical health for the better.

It is believed that Tai Chi, also known as Tai Chi Chuan or Taijiquan, was first developed by Taoist monks as a form of meditation and self-defence.

Then, with time, it evolved into a modern type of martial art that is vastly popular all over the world and practised by millions of people due to its vast health benefits.

How Can Tai Chi Change Your Life for the Better?

Tai Chi is truly wholesome and its practice covers three key aspects:

Physical
Mental
Spiritual

Better explained, Tai Chi as a martial art combines slow, flowing movements with deep breathing and meditation techniques.

This promotes physical and mental relaxation, reduces stress, improves balance and flexibility, eases painful areas and enhances overall well-being.

One thing that we have all been mindful of since the pandemic is the need to keep moving.

Working at home can make for less walking and habitual kinetic movement. One of our key work from home tips is to practice a little Tai Chi when you have 10 mins or so spare.

According to the Tai Chi Foundation, it usually takes around 30 to 36 class hours to learn the basic Tai Chi movements, depending on your teaching schedule.

While it’s always best to train with a professional trainer who is well-versed in this martial art, especially if you’re a beginner, it’s always good to learn more about the sport from multiple sources.

That means you can step into the classroom with some basic knowledge instead of as a complete beginner.

In this article, we’ve put together the 24 Tai Chi movements everyone should understand - including incredible exercises to change your life for the better, focusing on your physical and mental wellbeing.

1. Commencement

The starting position; to achieve this position, stand up straight with your feet shoulder-width apart and your arms hanging at your sides.

Shift your weight to your left foot and lift your right foot off the ground, then place it back down in front of your left foot.

As you do this, lift both arms up in front of your body, turn your palms to face down, and hold for a few seconds before lowering your arms and shifting your weight back onto both feet.

Remember: Breathe deeply and stay relaxed during all of these Tai Chi movements!

2. Ward Off Left

This is one of the first movements taught to beginners.

This movement’s purpose is to demonstrate the fundamental principles of yielding, redirection and neutralisation.

It involves stepping forward with the left foot while raising both arms and pushing forward with the left hand.

3. Ward Off Right

This is another of the first movements taught to beginners.

Just like the ward off left movement, this movement should also demonstrate the principles of yielding, redirection and neutralisation.

It involves stepping forward with the right foot while raising both arms and pushing forward with the right hand, while simultaneously pulling the left hand back towards the left hip.

4. Roll Back

The roll back movement is a technique that is used to redirect your opponent’s energy. This one also demonstrates the principles of yielding, neutralisation and redirection.

It involves stepping back with the back foot and gently guiding the opponent's arm to the side.

5. Press

The press movement is a technique used to push your opponent’s arm down and forward.

To achieve this movement, you need to shift your weight onto your front foot and use your body's energy to push your opponent's arm in a downward and forward direction.

6. Push

This movement is another technique used to push an opponent, just this time, you’re pushing them with both hands, often by shifting the weight onto the back foot and extending the arms forward.

It involves using the body's energy to push the opponent's centre of gravity while maintaining a relaxed and grounded stance.

7. Single Whip

The single whip is a movement technique that requires an extension of one arm while twisting the torso, usually after stepping to the side with the opposite foot.

It involves using the body's energy to create a smooth and graceful motion while maintaining a grounded and stable stance.

8. Raise Hands

This movement, as the name suggests, focuses on raising both hands up in front of the body while shifting your weight onto the back foot.

This movement demonstrates the principles of relaxation, energy flow and connectedness.

More so, it involves using the body's energy to create a smooth and flowing motion, while maintaining a grounded and centred stance.

9. Stork Spreads Wings

This movement focuses on extending one arm forward while the other arm extends backwards, with a shifting of weight onto the back leg.

It demonstrates the principles of balance, coordination and energy flow.

The stork spreads wings movement involves using the body's energy to create a smooth and flowing motion while maintaining a stable and centred stance.

10. Brush the Knee and Push

This movement is meant to demonstrate the principles of weight shifting, coordination and energy redirection.

The brush the knee and push movement involves using the body's momentum to smoothly transition between different postures while maintaining a relaxed and grounded stance.

11. Playing the Lute

As the name suggests, this movement mimics playing a musical instrument.

It demonstrates the principles of balance, coordination and fluidity of movement.

It involves using the body's internal energy and relaxation to create a graceful, flowing motion that promotes physical and mental relaxation.

12. Repulse Monkey

Demonstrating the principles of yielding, redirection and fluidity of movement, the repulse monkey movement involves a combination of deflecting an incoming attack and transitioning to the next position.

The movement starts with deflecting an opponent's attack and then smoothly transitioning to the next position, which involves a backward step and a turning motion.

13. Grasp the Bird's Tail

This is a foundational movement.

It consists of a series of four movements which include ward off, roll back, press and push, meant to demonstrate the principles of yielding, redirecting and neutralising incoming force.

The movement involves a sequence of fluid, circular motions that integrate breathing and body movement.

14. Diagonal Single Whip

This movement focuses on transitioning from one stance to another while performing a diagonal hand movement.

It demonstrates the principles of controlling the centre, shifting weight and coordinating the upper and lower body.

15. Fair Lady Works at Shuttles

Fair lady works at shuttles is another Tai Chi movement that involves a series of movements, specifically diagonal steps and arm movements.

It demonstrates the principles of balance, coordination and fluidity of movement. Typically, it is performed as a transition between other movements in the Tai Chi form.

16. Needle at the Sea Bottom

As if you’re reaching for a needle on the ocean floor, this movement clearly involves the extension of your arm downwards.

It demonstrates the principles of rooting, balance and coordination between the upper and lower body.

The movement is typically performed as part of the Yang-style Tai Chi form and is used to improve flexibility and balance.

17. Fan Through Back

This is a transitional movement that demonstrates the principles of weight shifting, coordination and fluidity of motion.

As such, it involves shifting the weight from one leg to the other while simultaneously rotating the torso and arms to create a fan-like shape.

The body's natural flow and energy are meant to be used for graceful movement from one position to another while maintaining a relaxed and focused state of mind.

18. Turn and Chop with the Fist

This move is meant to demonstrate the principles of coordinated movement, precision and fluidity of motion.

The turn and chop is the first movement that is a combination of rotation and striking techniques.

It focuses on rotating the body and executing a downward chopping motion with a closed fist.

19. Deflect Downward, Parry and Punch

This is a defensive technique used to redirect an opponent's attack and counter with a punch.

This movement demonstrates principles of yielding, redirecting and neutralising the opponent's force.

It involves stepping diagonally to deflect the incoming attack, followed by a parry and a punch.

20. Apparent Close-Up

The apparent close-up movement is meant to demonstrate the principles of balance, coordination and flow. It is used to transition between movements and to generate energy in the body.

This movement involves bringing the hands together in front of the body and then pushing them outwards while stepping forwards.

21. Golden Rooster Stands on One Leg

This movement demonstrates the principle of balance, coordination and strength as well as the flow of energy through the body.

It is used to improve leg strength, balance and stability, while also cultivating focus and concentration.

To achieve this movement, you need to stand on one leg while lifting and extending your other leg.

22. Cloud Hands

The cloud hands movement is a continuous flowing movement that can be practised as a standalone exercise or integrated into a Tai Chi form.

It involves shifting weight and stepping side to side while moving your arms in a circular motion.

The cloud hands movement demonstrates the principles of fluidity, relaxation and balance, as well as the ability to shift weight smoothly between the feet.

23. Cross Hands

The final movement of the 108-move Tai Chi form, the cross hands is a transition movement that involves bringing the hands together in front of the body and then lowering them to the sides.

It is a simple yet elegant way to end the Tai Chi form as it brings the practitioner back to a state of calm and you can feel grounded again.

It simultaneously demonstrates the principles of balance, coordination and fluidity of motion.