01 Origin of Tai Chi

Tai Chi is based on the Tai Chi and Yin-Yang dialectics in traditional Chinese Confucian and Taoist philosophy. It integrates multiple functions such as nourishing temperament, strengthening the body, and fighting. It combines the changes of Yin-Yang and Five Elements in Yixue, Chinese medicine meridians, and ancient Daoyin and breathing techniques to form a traditional Chinese boxing that is both internal and external, gentle, slow, light, and hard and soft.

The word “Tai Chi” originated from “Yi has Tai Chi, which gives birth to two yin and yang” in “Zhou Yi·Xi Ci”, which means supreme, extreme, absolute, and appropriate. There are many opinions about the origin of Tai Chi, and there is no definite conclusion.

Early Tai Chi was called “Changquan”, “Mianquan”, “Shisanshi”, etc. It was not until the Wanli period of the Ming Dynasty that the name of Tai Chi was officially determined in “Tai Chi Boxing Theory” written by Wang Zongyue from Shanxi, and it has been passed down to this day. Tai Chi, based on the ancient Daoyin and breathing techniques, absorbs the strengths of various boxing styles and combines Yin-Yang theory and Chinese medicine meridian theory, making it more perfect and more effective.

There are many schools of Tai Chi, mainly Chen-style Tai Chi, Yang-style Tai Chi, Wu-style Tai Chi, Wu-style Tai Chi, and Sun-style Tai Chi. Although the styles of each school are very different, they share the core concept of “loose, soft, round, and virtual and real”. In order to promote Tai Chi among the masses, in 1956, the State Sports Commission deleted the complicated and repetitive movements on the basis of Yang-style Tai Chi, selected 24 styles, and compiled “Simplified Tai Chi”.

In December 2020, Tai Chi was included in the Representative List of the Intangible Cultural Heritage of Humanity of UNESCO.

02 Key points of Tai Chi practice

Eight kinds of power in Tai Chi:

Peng (used to dissolve or combine forces to push back),
Lu (used to use force to pull back),
Ji (external Peng force for the lower body),
An (external Peng force for the upper body, or anti-joint grabbing),
Cai (follow the force to combine the opponent’s force, or grabbing),
Lie (destroy the opponent’s balance with side Peng force),
Zhou (hit the opponent with the tip of the elbow), Kao (hit the opponent with the front and back inch force of the shoulder).

Tai Chi is a martial art, and its characteristics are “using softness to overcome hardness, waiting for movement with stillness, turning roundness into straightness, using smallness to defeat bigness, and using weakness to defeat strength”.

Key points of Tai Chi practice

Calm your mind and breathe naturally, that is, practicing boxing requires quiet and concentrated thoughts, focusing on guiding movements, and breathing steadily, deep and even, and natural. Do not force yourself to hold your breath. 2. Be upright, comfortable, gentle and slow, that is, the body should be relaxed and natural, unbiased, and the movements should be like flowing water, gentle and slow. 3. The movements should be arc-shaped, round and complete, that is, the movements should be in the form of arcs and spirals, and the transitions should be round and smooth. At the same time, the waist should be used as the axis, and the upper and lower parts should follow each other, and the whole body should form a whole. 4. Coherence and coordination, clear distinction between the real and the fake, that is, the movements should be continuous, smooth, and the real and the fake should be distinguished everywhere, and the center of gravity should be stable. 5. Be light and calm, and combine hardness and softness, that is, every movement should be light and calm, not floating or stiff, soft outside and hard inside, and the power should be complete and elastic, and no clumsy force should be used.

Tai Chi’s requirements for postures of various parts

Head – keep “empty neck and top strength”, with the idea of ​​hanging up, not tilted or swaying, eyes should be naturally level, mouth should be lightly closed, and tongue should be against the upper palate. Neck – naturally upright, flexible in rotation, and not tense. Shoulders – flat, relaxed and sinking, not raised, buckled forward or stretched backward. Elbows – naturally bend and sink, avoid stiffness or upward movement. Wrists – sink and collapse, concentrate strength, do not be soft. Chest – relax and slightly contain, do not stick out or deliberately shrink. Back – stretch and pull, called “pull the back”, do not hunch. Waist – relax and sink downward, rotate flexibly, do not bend forward or push back. Spine – straight and upright, keep the body straight and natural. Buttocks – slightly retract inward, do not protrude outward, called “slipping buttocks” or “retracting buttocks”. Hips – relax and retract, concentrate strength on the lower limbs, do not twist or push forward. Legs – steady and solid, bend appropriately, turn lightly, move steadily, knees are loose and natural, and the soles of the feet are clearly distinguished between the real and the fake.Tai Chi Movement Requirements

Tai Chi Movement Requirements


Empty Neck and Top Strength: The head and neck seem to be lifted upward and kept upright, and should be loose but not stiff and can be rotated. When the strength is upright, the center of gravity of the body can be kept stable. Holding the chest and pulling the back, sinking the shoulders and hanging the elbows: refers to the posture of the chest, back, shoulders and elbows. The chest should be held but not straightened, the shoulders should not be raised but should be sunken, the elbows should not be raised but should be drooped, and the whole body should be naturally relaxed. The hands and eyes should correspond, with the waist as the axis, and the steps should be like a cat walking, and the virtual and real should be clearly distinguished: refers to the upper and lower parts of the boxing must respond to each other and be integrated. The movements must come from the mind, from the waist, and from the hands. The eyes follow the hands, and the bow steps and virtual steps of the two lower limbs should be clearly distinguished and alternated. Practice until the legs are strong, and move slowly and without sound. The mind and body follow each other, and the mind is used without force: it must not be understood one-sidedly as not using force. If you are soft when boxing, and your body does not get hot or sweat after a set of punches, and your heart rate does not change much, then the effect of boxing is lost. The correct understanding should be to use the mind to lead the body movements, and use force at will. Although the force is very strong, it cannot be seen from the outside, that is, it means to use force secretly according to the mind. The mind and the spirit are in harmony, and the spirit sinks into the Dantian: that is, the intention and breathing should be coordinated. The breathing should be abdominal breathing, and the inhalation and exhalation are just matched with the opening and closing of the movement. Seek stillness in movement, and combine movement and stillness: that is, the body moves but the brain is still, and the mind should be focused on boxing, so-called the body moves outside and the mind is still inside. The styles are uniform and continuous: it means that the speed of each move is uniform, and the various styles are continuous, and the muscles of all parts of the body are relaxed, coordinated and closely connected.

03 The health-preserving effects of Tai Chi

Benefit the brain and prevent and treat nervous system diseases. When practicing Tai Chi, you must be calm and let the cerebral cortex be in a state of full rest. Then, through the coordination of thoughts, breathing, and movements, the function of brain nerve cells can be improved, the sensitivity of the nervous system can be increased, and the organs of the whole body can be coordinated. Long-term practice has a good preventive and therapeutic effect on neurasthenia, insomnia, etc.

Promote blood circulation and improve cardiopulmonary function. Tai Chi movements are soothing, which can relax muscles all over the body. Long-term practice is beneficial to the blood circulation of the heart and can prevent heart disease. In addition, Tai Chi is different from other sports. The practice time should not be too short. A certain period of practice can increase the body’s oxygen supply, facilitate blood and qi flow, promote the metabolism of the lymphatic system, strengthen the body’s resistance, and improve cardiopulmonary function.

Exercise muscles and prevent osteoporosis. Practicing Tai Chi often requires the exchange of center of gravity. In addition, there are many hugging and turning movements in practice, which are conducive to enhancing the endurance of muscles in various parts of the body. Due to osteoporosis, the elderly often lose balance and fall, leading to fractures and other diseases. In Tai Chi, there are single-leg support movements. You can strengthen the practice appropriately to improve the leg’s bearing capacity and strengthen the bones. Therefore, the elderly may wish to practice Tai Chi frequently to improve the body’s flexibility and prevent osteoporosis.

Good digestion and prevent gastrointestinal diseases. The reverse abdominal breathing method when practicing Tai Chi can massage the internal organs. Some of the movements, such as tongue against the upper palate and lips and teeth lightly closed, will increase the secretion of saliva and facilitate digestion. Long-term practice has a good effect on stomach problems, constipation, etc.

Calm the mind and relieve stress. Practicing Tai Chi requires a calm mind and a relaxed body, even breathing, and a combination of hardness and softness. Long-term practice can increase the oxygen supply to various organs of the body, and make people feel happy, relaxed, and emotionally stable after practice.


In short, modern scientific research has confirmed that regular practice of Tai Chi can not only treat and prevent various diseases, but also prolong life.