Simple Tai Chi Movements for Beginners • Hello Sehat
If you are a fan of sports that promote harmony of mind and body such as yoga or pilates, then you should also give tai chi a try. Tai chi is a fitness exercise that has been known for centuries, especially in China. Due to its immense benefits to the mind and body, tai chi is still a popular sport today. In addition, the technique is quite simple, it doesn’t really require special abilities like Pilates. So, anyone can try and prove the benefits of tai chi for themselves. Interested in practicing tai chi? Please refer to the tai chi movement guide for beginners below.
What is tai chi?
Tai chi is a combination of the arts and fitness exercises that aim to train the balance of the body and mind. The movements carried out resemble a calm stream of water. That is why a person who practices tai chi will gradually enter a very relaxed state of meditation. However, at the same time, your body is still working to support you steadily.
The focus of tai chi practice is to train concentration, control breathing, and regulate body rhythms like flowing water. By doing these three things, it is hoped that people who practice tai chi will awaken the energy within you which is known as qi. This energy will help your mind and body to work in harmony and harmony.
Benefits of tai chi for health
Tai chi plays a very large role in the prevention and treatment of various health problems. Not only for the body, but tai chi is also beneficial for maintaining mental health. Here are some of the benefits of practicing tai chi on a regular basis.
1. Relieves stress, anxiety, and depression
A study published in the International Journal of Behavioral Medicine revealed that tai chi can calm the mind. Tai chi practice will help you increase self-awareness, patience, self-control, and empathy. This is even more so if you practice tai chi in an open area close to nature such as a park or beach. You will feel relaxed and more connected to everything around you. This is certainly very useful for mental health, especially if you are experiencing depression, anxiety, anger, grief, or a sense of emptiness.
2. Increase concentration
Through its slow, circular movements, tai chi will help you focus your attention and minimize distractions from both your environment and your own mind. If you practice tai chi regularly, you will become fluent in sharpening your focus and clearing your mind while working, studying, or thinking.
3. Strengthens muscles
The various tai chi movements which also originate in Asian martial arts require you to support the various limbs firmly. Although this exercise tends to be calm, it is imperative that you hold certain poses without tools for a long period of time. This is able to train the muscles in the upper and lower body parts to make them stronger.
4. Maintain heart health
Because tai chi places a high priority on breathing exercises and reducing stress, it can lower blood pressure. More dynamic tai chi movements such as crouching, bending, or kicking are also found to be equivalent to walking. So, your heart and blood vessels will be stronger and healthier if you are diligent in practicing tai chi.
5. Train flexibility
The positions in tai chi practice require coordination, strength, and flexibility. Thus, the body will be more flexible and balanced. This will be very useful for those of you who have motor coordination problems, body stiffness, or in elderly people who are prone to lose balance and fall. If done regularly, you can also reduce muscle and joint pain.
Tai chi moves for beginners
Tai chi for beginners basically focuses on positive thoughts and fairly simple basic positions. Typically tai chi sessions for beginners run for 12 weeks with exercises about twice a week. You can practice with a tai chi instructor (master) or try it yourself by following these easy guidelines.
1. The initial pose
Stand straight with your feet shoulder width apart. Place both hands on your hips. Slowly, turn the head clockwise and repeat twice. After that, turn your head in the opposite direction three times. Take a deep breath until your shoulders lift and release slowly while lowering your shoulders.
2. Relaxing hands
Raise your hands up to the level of your stomach. Make sure that your upper arms keep your posture firmly and wag your palms as if they are drying the hands from droplets of water. Do this hand relaxation motion while inhaling and exhaling three times.
Still in the same standing position, raise your hands in a gentle sweeping motion like the wall in front of you. When you raise your hand, point your fingers so that it is facing downwards. When your hands are at the level of your head, lower them slowly with your fingers straight facing up. Repeat up to six times while continuing to take deep breaths.
3. The movement of the two full moons
Raise your arms forward until they are perpendicular to your sides and lower back until your hands return to your sides and form a perfect circle. Repeat this movement up to six times. Finish with your hands on your sides.
4. Spread your wings
Raise your arms to your chest level. With your palms lying parallel facing downwards, make sure the fingertips of your palms are almost touching each other. Then slowly make a motion to open your arms as if spreading your “wings” or forearms to your sides. Keep your arms straight and straight. Return to starting position with your hands in front of your chest. Repeat this stretching motion up to six times. Don’t forget to maintain deep breathing techniques as you practice this movement.
5. Splitting the water
Bring your arms straight out at about chest level. Your palms should be facing downwards. Then, make a motion like you are swimming and slowly part the water in front of you. Swing your arms out to your sides and back up again. Repeat six times while continuing to breathe in a relaxed manner. Finish with your hands on your sides.
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