5 Best Tai Chi Forms for Beginners (Easy and Fun)

Tai Chi is a great way to reduce stress.

While the artful exercise was initially created as a form of self-defense, it is now much better known as an elegant form of exercise targeted at anyone who wants to feel more in touch with themselves and feel more peaceful.

It is also considered to help with a range of health conditions and is often described as a form of ‘meditation in motion’.

Not to mention it’s a great way to stay fit and healthy and is accessible to anyone, even beginners!

So, if you’re looking to pick up a new hobby while finding serenity through the gentle, soothing movements, keep reading.

I have a complied a list of the best Tai Chi forms for beginners.

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Best Tai Chi Forms for Beginners

Tai Chi classes will typically begin with simple motions aimed at warming up your body and help loosen your joints and muscles.

This brings your mind’s focus into your body and while maintaining special breathing techniques, releases your mind from any distractions.

Forward Stretch

This pose is one of the more popular formations and will stretch our your neck, spine and hips.

Here’s how you do it:

  • Start off standing tall with your feet slightly apart, reach out your arms at shoulder height
  • Slowly bend both knees, tilting your left foot slightly so just your heel is on the ground
  • With your palms out flat, push your hands back. This will improve your balance
  • Then, step backwards with your left foot. This time tilting it the opposite way, so your toes are touching the ground
  • Stretch your arms back out straight, so they are shoulder height again.

Turning Head Stretch

Next is a pose designed to stretch your neck.

Here’s how you do it:

  • Before you begin, breathe in deeply. As you’re doing this, bring both your hands up towards your chest. To help relax you, imagine your hands are floating up as if they’re tied to helium balloons
  • Starting with your left hand, turn it with the fingertips pointing up to the sky and the palm facing you
  • Move your right hand down to your hip, palm facing the ground. As you do this you should be looking at your left hand
  • Keep looking at your left hand as you move it back down to your left side. Make sure you turn your head slowly
  • Finally, return to a forward facing position and repeat on the opposite side

Windmill Movement

This pose is particularly good for beginners or those with reduced mobility.

Here’s how you do it:

  • Begin standing with your feet apart, aim to stretch them just over shoulder-width
  • Relaxing your shoulders, allow your arms to rest at your side
  • Then, ensuring you keep up your breathing, raise your hands, so they are out in front of your body, make sure your fingers are pointing towards the groun
  • Inhale deeply while you bring your arms in to the middle of your torso for a moment then raise your hands above your head
  • Exhale as you arch your spine back then bend from your hips down towards the ground and far as you can go, let your arms dangle naturally in front of you
  • Slowly inhale and return to the beginning position

Heaven and Earth Movement

This formation will stretch out your spine and is super easy to master while looking like a pro.

Here’s how you do it:

  • Put both hands together palm to palm out in front of you
  • Keeping your palms flat, move them apart from each other slowly until there is enough space for an imaginary beach ball to sit between them (this will represent the Earth)
  • Bring up your right arm up as if you’re pushing the ball up towards the sky and lower your left hand toward the ground
  • Feel the stretch along your spine, repeat but swap arms so your left hand is on top of the imaginary beach ball

Side Stretch

Another great pose for beginners, the side stretch will open your core while stretching your hips.

Here’s how you do it:

  • Standing completely straight, stretch out your arms, so they’re shoulder height
  • Gently bend your knees (is Tai Chi bad for knees?) keeping your arms by your right side and lean them forward as if you were pushing a large object in front of you - keep your palms flat
  • Then, maintaining your breathing, your left leg needs to stretch out to the left to create a triangle shape with the floor and your right leg, at about a 45-degree angle