Getting Started with Tai Chi

HarvardLogo    At Tai Chi Village our goal is to find and link you to the best advise we can find.  We quote some of it and give you a link to the original material.  The following advice is edited from the Harvard Medical School.

HarvardLogoTai chi is very safe, and no fancy equipment is needed, so it’s easy to get started.  The benefits of tai chi are generally greatest if you begin before you develop a chronic illness or functional limitations.

Here’s some advice to help you begin your Tai Chi health benefits:

Getting started

The language. Names like Yang, Wu, and Cheng are given to various branches of tai chi, in honor of (families) who devised the sets of movements called forms. Certain programs emphasize the martial arts aspect of tai chi rather than its potential for healing and stress reduction. In some forms, you learn long sequences of movements, while others involve shorter series and more focus on breathing and meditation. The name is less important than finding an approach that matches your interests and needs.  If you are looking for healthful exercise the get a teacher who is not pushing the martial arts aspects of Tai Chi.

Check with your doctor . If you have a limiting musculoskeletal problem or medical condition — or if you take medications that can make you dizzy or lightheaded — check with your doctor before starting tai chi. Given its excellent safety record, chances are that you’ll be encouraged to try it.

Your teacher should be told about your limitations.  His/her attitude should be “we can work around your problem,” and never do any exercise that hurts.  Pain has no place in “good” tai chi practice.  (Many of our students in Tai Chi Village classes often feel better after class than before.)

Consider observing and taking a class.  Visiting a class may be the best way to start.  Join in if asked.  Seeing a teacher in action, getting feedback, and experiencing the camaraderie of a group are all pluses. Most teachers will let you observe the class first to see if you feel comfortable with the approach and atmosphere.  Instruction can be individualized. Ask about classes at your local Y, senior center, or community education center. The Arthritis Foundation (; 800-283-7800, toll-free) can tell you whether its tai chi program, a 12-movement, easy-to-learn sequence, is offered in your area.

If you’d rather learn at home, you can buy or rent videos geared to your interests and fitness needs.  Although there are some excellent tai chi books, it can be difficult to appreciate the flow of movements from still photos or illustrations.

Talk to the instructor.  No standard training or licensing for tai chi instructors exists, so you’ll need to rely on recommendations from friends or clinicians and, of course, your own judgment. Look for an experienced teacher who will accommodate individual health concerns or levels of coordination and fitness.

Dress comfortably. Choose loose-fitting clothes that don’t restrict your range of motion. You can practice barefoot or in lightweight, comfortable, and flexible shoes. Tai chi shoes are available, but ones you find in your closet will probably work fine. You’ll need shoes that won’t slip and can provide enough support to help you balance, but have soles thin enough to allow you to feel the ground. Running shoes, designed to propel you forward, are usually unsuitable.

Gauge your progress.  Most beginning programs and tai chi interventions tested in medical research last at least 12 weeks, with instruction once or twice a week and practice at home. By the end of that time, you should know whether you enjoy tai chi, and you may already notice positive physical and psychological changes.

(Learn more)