Have you decided to change your life by practicing Tai Chi? You aren’t alone! Every year, thousands of seniors nationwide begin a health maintenance journey of practicing the ancient Chinese herbal medicine of Tai Chi.
Before you dive in head first, let’s take a look at some of the different types of Tai Chi and any information you should know before you begin!
The Different Types of Tai Chi
Over the years, five different types of Tai Chi have evolved. They each came from different time periods, and while they are similar, each has its own style of Tai Chi exercises.
Before you book a Tai Chi class, watch a Tai Chi video or two to get an idea of which style is best suited for you. We’ve listed all of the different types of Tai Chi below for easy reference.
- Chen Style: 1528-1587 AD
- Yang Style: 1799-1872 AD
- Wu Hao Style: 1812-1880 AD
- Wu Style: 1870-1942 AD
- Sun Style: 1861- 1932 AD
- Cheng Man-Ch’ing: 1960-Present Day
- Wudang Style: 1950-Present Day
What Type of Tai Chi is Best for Seniors?
No matter what type you choose to try, you will be able to reap the numerous health benefits of Tai Chi, from improved balance to increased mental cognition. However, the easiest style for beginners tends to be the Yang or Wu style.
The Yang style is especially recommended for those suffering from an injury, as you will remain in an upright posture for almost the entire practice. It is also the slowest of the Tai Chi types, allowing you to stretch gently and easily. Yang Tai Chi is the most popular form of Tai Chi practiced and is the one you will often find classes of in your area.
If you aren’t recovering from an injury, then you may want to try the Wu style. It is a little more difficult and specifically focuses on building strength with small steps while still having a slow pace, perfect for seniors. Unlike Yang, Wu style keeps the movements closer to the body, which is why it is the style often recommended for those with limited mobility.
While the Chen style of Tai Chi is the most famous one, because of its movements, which look like martial arts, it can be a bit difficult for a beginner to master and is generally not recommended for seniors. We also do not recommend Wudang Tai Chi for seniors as it is the style of Tai Chi linked to the art of Kung Fu.
The Wu Hao and Sun types of Tai Chi fall somewhere in this range, not nearly as hard as Chen style and not as easy as Wu or Yang.
If you are unable to find Wu or Yang Tai Chi, it is likely because your gym offers Cheng Man-Ch’ing Tai Chi, which is popular in the Western world. It’s a condensed version of the Yang type of Tai Chi, offering only 37 moves instead of the 108 traditionally found in Yang, and is an excellent choice for a beginner.
Tips for a Successful Tai Chi Practice
A successful Tai Chi practice not only requires regularity and commitment but also a mindful and informed approach. To help you make the most out of your Tai Chi journey, we have compiled a list of essential tips and recommendations. Incorporating these into your practice will enhance your experience and maximize the benefits of this ancient mind-body discipline.
Find Your Ideal Practice Time
Discovering the best time of day for your Tai Chi practice can greatly influence your focus and energy levels. Some individuals prefer practicing in the morning to set a positive tone for the day, while others find that evening practice helps them unwind and relax. Experiment with different times to determine when you feel most alert, centered, and receptive.
Create a Peaceful Practice Space
Designating a dedicated space for your Tai Chi practice can foster a sense of calm and intention. Choose an area in your home or outdoors that is quiet, spacious, and free from distractions. Ideally, the space should have good ventilation and natural light. Decorate it with elements that inspire tranquility, such as plants, candles, or meaningful symbols.
Wear Comfortable Clothing
The freedom to move and breathe comfortably is essential during Tai Chi practice. Opt for loose-fitting, breathable clothing that allows for unrestricted movement. Avoid garments with tight waistbands or restrictive materials that may impede your range of motion.
Wearing flat, flexible shoes or practicing barefoot will help you maintain stability and connection with the ground.
Practice Good Posture
Proper posture is the foundation of Tai Chi practice. Maintain an upright yet relaxed posture throughout your movements. Imagine a string gently pulling your head upward, aligning your spine. Keep your shoulders relaxed and your chest slightly hollowed.
Soften your knees and distribute your weight evenly between both feet, grounding yourself with a stable base.
Start with Warm-Up Exercises
Prior to beginning your Tai Chi routine, engage in a series of warm-up exercises. These exercises help loosen your muscles, increase circulation, and prepare your body for the flowing movements of Tai Chi. Incorporate gentle stretches, joint rotations, and loosening exercises to awaken your body and improve flexibility.
Focus on Breath Awareness
Conscious breathing is a vital component of Tai Chi practice. Pay attention to your breath as you move through the forms, aiming for deep, slow, and diaphragmatic breaths.
Coordinate your breath with each movement, inhaling as you expand and exhaling as you contract. Breath awareness enhances relaxation, calms the mind, and promotes energy flow.
Practice Mindfulness and Concentration
Tai Chi is not simply a physical exercise; it is a practice of mindfulness and concentration. Cultivate a present-moment awareness as you perform each movement, letting go of distracting thoughts and external concerns. Allow your mind to fully immerse itself in the flow of the practice, connecting with the sensations of your body and the environment around you.
Take it Slow and Gradual
Tai Chi is best approached with a gradual and patient mindset. Begin with the foundational movements, mastering each one before progressing to more complex forms.
Focus on the quality of your movements rather than the quantity. Slow and deliberate practice allows you to refine your technique, cultivate body awareness, and experience the meditative aspects of Tai Chi.
Seek Guidance and Feedback
If possible, seek guidance from a qualified Tai Chi instructor. Their expertise and feedback will help you refine your technique, correct any imbalances, and deepen your understanding of the practice. Attending classes or workshops provides an opportunity to learn from experienced practitioners and connect with a supportive community.
Embrace Consistency and Persistence
Consistency is key to reaping the benefits of Tai Chi. Establish a regular practice routine, aiming for at least three to four sessions per week. Even short practice sessions can be beneficial, so don’t be discouraged if you have limited time. Embrace the practice as a lifelong journey, recognizing that progress comes with persistence, dedication, and an open mind.
By incorporating these tips into your Tai Chi practice, you will create a solid foundation for growth and transformation.
Remember to listen to your body, honor its limitations, and approach the practice with patience. You may not be a Tai Chi pro just yet, but you will get there!
