Tai Chi for Beginners: What a First Class Involves

Purpose of this page

This page explains what to expect from a first tai chi class so you can decide whether to try one. It does not teach movements; tai chi is best learned from a teacher who can see you. It lists no classes or teachers.

What tai chi is

NCCIH describes tai chi as a practice with slow, gentle movements and postures, a meditative state of mind and controlled breathing. [1] Its roots are in China, where it began as a martial art. [1] Harvard Health describes the movements as usually circular and never forced, with muscles relaxed rather than tensed. [2] In traditional explanation, qi is an energy force thought to flow through the body; this is a traditional framework, not a measured biological process. [2] You do not need to accept those ideas to take a class. For more on this idea see TCM claims about qi checked.

What a class may include

Harvard Health says a class might include these parts. [2]

• Warm-up. Easy motions such as shoulder circles, turning the head side to side, or rocking back and forth help loosen the muscles and joints. [2]
• Forms. Instruction and practice of forms, which are sets of movements. Short forms may have a dozen or fewer movements, and long forms may have hundreds. [2]
• Qigong. A few minutes of gentle breathing, sometimes with movement, may be included. [2]

A short form with smaller, slower movements is usually recommended at the start, especially if you are older or not in good condition. [2]

Styles and names

Names such as Yang, Wu and Cheng are given to branches of tai chi, in honor of the people who devised the sets of movements. [2] Some programs stress the martial side, and others stress health and relaxation, so ask which a class offers. [2] See tai chi styles for more. The name matters less than finding an approach that suits your needs.

What to wear and bring

No fancy equipment is needed. [2] Choose loose-fitting clothes that do not restrict movement. [2] Wear shoes that will not slip and give enough support to help you balance. [2]

Finding a class and a teacher

Harvard Health says taking a class may be the best way to learn tai chi, and most teachers let you watch a class first to see if the approach and atmosphere suit you. [2] There is no standard training or licensing for tai chi instructors. [2] NCCIH confirms instructors do not have to be licensed and there is no national certification standard in the US. [1] Different organizations run training and certification programs with differing criteria and levels, so a certificate alone does not tell you how a teacher works with health conditions. [1]

Questions to ask before joining: What is your training and experience? Have you taught people with my condition or age? Can I watch a class? Is the pace adjustable, and can I sit or hold a chair if needed? See also tai chi, qigong and Pilates teacher qualifications and choosing a qualified practitioner.

How long before you know if it suits you

Most beginning programs, and the interventions tested in research, last at least 12 weeks, with instruction once or twice a week plus practice at home. [2] By then you should know whether you enjoy it. [2]