Tai Chi is an ancient Chinese martial art that is also known for its health benefits. It involves a series of slow, fluid movements that improve balance, flexibility, strength, and overall wellness. Here are 20 Tai Chi moves for better health and their details:
Commencing Form: This is the starting position for Tai Chi. Stand with your feet shoulder-width apart, arms at your sides, and breathe deeply.
Ward Off Left: Step out with your left foot and raise your left arm in front of you, while pushing away with your right arm.
Ward Off Right: Repeat the same motion on the right side.
Roll Back: Shift your weight to your back foot, turn your body, and lower your arms as if you are rolling a ball.
Press: Move forward, pushing with both arms.
Push: Extend your arms and push forward with both hands.
Single Whip: Step to the side with your left foot, turning your body and extending your right arm.
Lift Hands: Raise your arms above your head, with your palms facing up.
Shoulder Stroke: Lower your arms and gently stroke your shoulders.
White Crane Spreads Wings: Step to the side with your right foot, extending your arms out to the side like a bird spreading its wings.
Brush Knee: Step forward with your left foot and brush your right knee with your right hand.
Play Guitar: Step back with your right foot and rest your left hand on your knee, while your right hand reaches upward.
Step Forward and Punch: Step forward with your left foot and punch forward with your right hand.
Apparent Close-up: Step back with your left foot and bring your right hand to your chest, while your left hand pushes downward.
Cross Hands: Cross your arms in front of your body and turn to face the opposite direction.
Embrace Tiger and Return to Mountain: Step forward with your left foot and raise both arms, as if hugging a tiger, then step back and lower your arms.
Diagonal Flying: Step to the side with your left foot and extend your right arm diagonally.
Fan Through Back: Step forward with your left foot and sweep your right arm across your back.
Turn and Chop Opponent with Fist: Turn your body and chop with your right fist.
Closing Form: Return to the starting position, with your arms at your sides and your feet shoulder-width apart.
These 20 Tai Chi moves can be practiced individually or as a complete sequence, and can help improve your physical health, mental clarity, and overall well-being.