Do you like martial arts? Some have found it necessary to learn one of these disciplines in order to defend themselves from the abuses they have suffered from others or due to the insecurity that reigns in the sector or the place where they live.
There are those who do it to maintain a good physical condition, since their work or daily routine pushes them to lead a monotonous and sedentary life, which turns out to be very harmful to long-term health.
Others have decided to take classes of this type to cultivate qualities such as order, discipline, respect for nature and others, inner peace, emotional balance, etc., which has greatly improved their quality of life, by bringing them many benefits at the psychological level.
Now, if you are reading this article, it is because you have the desire to learn a discipline that you can practice at home. If that’s the case, you’ve come to the right place. You don’t have to look elsewhere for answers.
In this opportunity we will be sharing with you everything you need to know in order to do tai chi from the privacy and comfort of your home. Something that is very practical for those who lead very busy lives and cannot go to a gym to exercise and for those who want to stay at home due to the danger of contagion of Covid-19.
But do you know what tai chi is? How can you practice it? What do you need for it? What tips do you need to know to execute each move successfully and satisfactorily? During this article we will be answering these and other questions you may have about this ancient art, native to the Middle East. Therefore, without further ado, let’s start investigating this topic. Let’s look at it now.
Instructions for practicing tai chi at home
Tai chi is one of the most popular and ancient martial arts in the Middle East, whose practice has spread to the entire world. It reports many benefits for both body and mind, no matter how old you are. Moreover, it is not a competitive activity and, although it is done at a slow pace, it meets in order to burn calories.
To do tai chi at home, it is important that you follow these steps:
- The first thing you have to do is warm up. In this particular case, you do it through the breath, so that you can clear the mind and thus maintain control of it. Try placing yourself in a position where your feet match the width of your shoulders. Put your hand about 5 cm below your navel and, with each breath, push gently. When inhaling and exhaling, do it slowly.
- Then, relax each part of the body. Go from head to toe. It runs through every part of your body, including even your fingertips.
- Since one of the basic concepts of this discipline is the idea of taking root. Imagine growing under your feet. Stay focused so you don’t lose your balance. Do this while swinging your limbs.
- Vary positions and postures guided by basic concepts, such as short movements, high and low positions, and swing arms. Strive to master all the movements so that you can understand this philosophy and take advantage of all its benefits.
- Since there are hundreds of movements you can do, try those that you think suit your needs, since each of them brings something different to the body and mind.
- If you have the opportunity, find a tai chi master to teach you what the main movements are. You can search the Internet to see if there are chances of you receiving distance classes via Zoom or through another avenue. Also, you can ask to look for explanatory videos that help you develop an appropriate training routine.
- Practice it at least 12 weeks. After that time, you can ask yourself if this discipline is really for you. But don’t throw in the towel without at least trying.
- Look for a quiet environment, one where there are no distractions, such as the TV, a lot of noise to something else that prevents you from concentrating 100%.
Basic movements
- Simple whip: To perform these movements, your arms and hands must become a kind of whip. One of the two hands takes the shape of a bird’s beak, while the arms unfold from the shoulders to the sides.
- White crane wings: While keeping both feet on the ground, shift the weight of your body towards one of the legs and then towards the other. When doing these movements, extend your arms in the same direction as your legs.
- Pour movement: Separate your feet and align them with your shoulders. Then, pass the weight of your body from one leg to the other.
- Circles: Place your arms in front of your body and make circles in the air with them. Then try it with your legs. You can do it both standing and sitting. Of course, make sure you do it very slowly.
- Snake that crawls: although their movements are slightly different, the idea remains the same, that you can go from the standing position to a deep ambush, that is, of femoral biceps, taking care to do it very gracefully.
Now that you know what you have to do, the question arises about what you need to do tai chi at home.
What do you need to practice tai chi at home?
- One of the things you need to do is read some books that are based on understanding the concept of chi as well as how it works.
- Enroll in a tai chi school. In this way your knowledge and skills will depend specifically on the teachings of a single teacher.
- Practice breathing. Inhale through your nose, while keeping your eyes closed and notice what they move.
- Search for tai chi tutorials for beginners on the Internet.
- Wear comfortable clothes that allow you to perform movements freely.
- Find a quiet and spacious place where you can practice tai chi without distractions, such as music, loud noises, the interruption of others, etc. Keep in mind that meditation requires an environment that is calm and pleasant.
If you could realize, it is not necessary to use many elements to practice tai chi. Therefore, there are no excuses for you not to try. Now, what other aspects should you take into account to be successful in your practice?
Tips for practicing tai chi at home
Since there are hundreds of styles of tai chi, choose one that best suits your needs. Each of them has a different approach. Some focus on health, while others, on the martial art itself. So, you must make a decision according to what you hope to achieve.
Among the 6 most popular styles are those that originate from family lineages, such as Chen, Yang, Wu, Fa, among others. However, it should be noted that the Yang style is the most popular in the field of health, while the Chen leads the way in what has to do with the art of defense.
When you’ve found the right style for you, stick to it and remember that it doesn’t matter what the visual differences are because they all share the same philosophy.
On the other hand, it is important that you make sure that you are physically ready to do tai chi. In case you suffer from spinal problems, heart problems, joint fractures or are pregnant, the best thing you can do is consult with your doctor if it is possible for you to perform these movements.
Since tai chi emphasizes technique over strength, all people, regardless of age or strength, have the opportunity to master this art, taking into account that the training is low impact. However, if you have any doubts, consult before you start doing tai chi at home.
Your benefits
Some of its benefits are as follows:
- Calm the mind. Since it is closely related to breathing, it makes it possible to reach the state of meditation and reduce anxiety and stress levels.
- Helps reduce blood pressure.
- Combat the presence of
- It relieves headaches and migraines, since it eliminates the energetic blockages that cause these pains.
- It increases muscle strength, since the body is in constant movement, the muscles of the legs and arms harden.
- Prevents the onset of diseases such as arthritis.
- It decreases the risk of injury, since the strength of the muscles and joints increases.
- Helps improve body balance.
- It is beneficial to treat diseases such as asthma, since it improves the respiratory system, thanks to deep breathing, which increases lung capacity and the amount of oxygen entering the body.
- It reduces stress levels producing a sense of well-being.
- It encourages self-knowledge, etc.
When doing tai chi, think that your body is a unit and move it as such. When you want your arms to go forward, push your legs and move your torso forward, instead of just moving your arms.
In this way you will be moving from your center, which is located below your navel. Thus, you will move your whole body in the direction of the internal energy that flows like a river.
That your movements are slow and with a certain rhythm. If you follow these recommendations to the letter, in a short time, you will become an expert in the art of tai chi.