Tai Chi Techniques for Beginners

Basic Stance (Wu Ji): Description: Stand with feet shoulder-width apart, knees slightly bent, spine straight, and shoulders relaxed. Arms hang naturally by your sides.

Breathing Techniques: Description: Focus on deep, abdominal breathing. Inhale through the nose, allowing your abdomen to expand, and exhale through the mouth, letting your abdomen contract.

Peng (Ward Off): Description: From a basic stance, shift your weight to one foot, lift the opposite hand to chest height with the palm facing outward, and slightly bend the elbow.

Lu (Roll Back): Description: From the Peng position, turn your waist to one side, shifting your weight back while both hands move in a circular motion to guide an imaginary force away.

Ji (Press): Description: Following the Roll Back, bring your hands together at chest height, palms facing each other. Shift your weight forward and press outward with both palms.

An (Push): Description: From the Ji position, open your hands and push forward, shifting your weight from the back foot to the front foot.

Grasp the Bird's Tail: Description: Combine Peng, Lu, Ji, and An into a sequence. Start with Peng, transition to Lu by shifting weight and turning the waist, then move to Ji by bringing hands together, and finish with An by pushing forward.

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