Tai chi tips every beginner should know

Often described as meditation in motion, tai chi is an all-ages exercise that builds strength and agility. Here's some things to keep in mind when you start out.

• Tai chi moves evolve from one set posture, such as "bird's beak," to another, such as "strumming the lute."
• A full routine of the 100 or so movements of other styles of tai chi could take up to 40 minutes or so, but start by mastering a simple sequence.
• Practice your tai chi every day — preferably first thing in the morning and again in the evening.
• Wear loose clothing that doesn't restrict your movements. Keep your feet bare, or wear thin-soled soft shoes.

• Start by learning a basic tai chi form. Memorize all the moves as you would a choreographed dance. This stage is best done in a tai chi class.
• Be aware of your posture. Stand tall, then breathe out, relaxing any tension in your body before you start.
• Keep your knees slightly bent and imagine your weight dropping downwards, through your legs into the floor.
• Involve the whole body as you move. You never simply lift an arm in tai chi — the action unfolds from the abdominal region, and is coordinated with a turn of the waist.
• Each movement should flow seamlessly into the next.
• Keep your breathing slow and rhythmic, exhaling and inhaling through the nostrils.
• Allow your abdomen to rise and fall with each breath.

Tai chi is effectively a stylized fight sequence, performed as a graceful, slow-motion ballet. The moves may look easy, but take many years, and a lot of focus and strength, to perfect. Keep these pointers in mind when you start out and your journey into tai chi could be very rewarding.