Tai Chi is a low-impact form of physical activity that involves the practice of various postures through slow, deliberate, and constant circular movements accompanied by deep breathing. This non-competitive exercise originated in ancient China as a martial art, but some people practice it for its meditation benefits. Tai Chi helps vital energy, known as chi, to flow properly. The benefits of practicing Tai Chi include improved balance, posture, flexibility, strength, and breathing. Tai Chi may also strengthen the immune system, help relieve pain, and lead to improved mental health. Some people who practice Tai Chi may notice weight loss, improved sleep, or decreased arthritic pain. There are five main styles of Tai Chi, each one incorporating slow movements, but some add in micro-movements or faster movements, such as kicking and punching.

Tai Chi is said to have been created by a Shaolin monk turned Taoist hermit Chang San-Feng (aka Zhang Sanfeng) who lived during the Ming Dynasty (1368-1644). San-Feng observed animal movements and interactions, including a fight between a snake and a crane, from which he came up with Tai Chi’s evading, yielding, and attacking perspectives. From there, he developed the initial 13 Tai Chi postures of Chen style. Chen Wang-ting added boxing principles and poses with Taoism, meditation, and deep breathing techniques into the Chen style around the 17th century. Yang Lu-ch’an (1799-1872) later mastered Chen style and added his own twist to create Yang style, which is the most practiced form today. Other Tai Chi styles include Wu, Hao, and Sun. Each style has its own forms, also known as postures, with some having as many as 150 movements. Tai Chi’s martial arts principles and mimicked animal movements focus on developing slow, intense internal power rather than muscular strength.