Movement
Tai chi
ไทเก๊ก
A Chinese practice of slow, relaxed, circular movements coordinated with the breath, which began as a martial art.
IntensityGentle
Origin
China (Wenxian County, Henan Province)
History
Mid-17th century, according to UNESCO
Licence in Thailand
Not required
Where it comes from
Tai chi (taijiquan) began as a Chinese martial art. According to UNESCO, which added it to the list of the Intangible Cultural Heritage of Humanity in 2020, it originated in the mid-17th century in Wenxian County, Henan Province, in central China, and is now practised throughout the country by people of all ages.
Over time it developed into several schools or styles, each named after a family clan or a master. Its ideas were shaped by Daoist and Confucian thought and by traditional Chinese medicine.
While its martial roots remain (for example in 'push hands' partner exercises), tai chi has increasingly been practised for health and rehabilitation, and it has spread around the world.
The principle
Tai chi is grounded in the cycle of yin and yang, complementary opposites that alternate and balance each other. Movements flow continuously from one to the next, shifting weight from one leg to the other, opening and closing, rising and sinking.
UNESCO describes the practice as relaxed, circular movements coordinated with breath regulation and a focused, balanced mind. Its basic movements are organised around 'five steps' (wubu) and 'eight techniques' (bafa), combined into routines called forms.
What people come for
- Gentle exercise suitable for many ages and fitness levels
- Working on balance and steadiness
- A moving form of relaxation and concentration
- Learning a traditional Chinese art and its culture
- Practising in a group, often outdoors
How it works on the body
Tai chi works through slow, continuous weight shifts and flowing arm movements, performed in a relaxed way with calm breathing.
A session, step by step
- 01
Warm-up
Gentle loosening of the joints, neck, shoulders, hips and knees.
- 02
Standing and breathing
A few minutes standing still, relaxing the body and settling the breath.
- 03
Learning movements
The teacher breaks a few movements of a form into steps; beginners often learn a short simplified form.
- 04
Practising the form
The group repeats the sequence together, slowly and continuously.
- 05
Closing
A calm closing posture and gentle stretching or self-massage.
Precautions
- Tai chi appears safe: in research, side effects were minor (such as muscle aches) and similar to those in comparison groups. Still, move within a comfortable range and do not force deep knee bends.
- If you have knee, hip or back problems, poor balance or osteoporosis, tell your teacher; stances can be made higher and narrower, and you can practise near a chair or wall.
- No published studies specifically address tai chi during pregnancy: talk to your health professional before starting.
- If you have a heart condition, high or low blood pressure, or take medication that makes you dizzy, check with your doctor first.
- Tai chi should not be used to postpone seeing a doctor about a medical problem.
Complementary practice: does not replace medical advice.
In Thailand
Tai chi is practised in Thailand in group classes, community groups and studios, and some groups meet outdoors in the early morning. As in the United States, where the NCCIH notes that tai chi instructors are not licensed and there is no national certification standard, we did not find a Thai licence specific to tai chi teachers, so it is reasonable to ask a teacher about their training, lineage and experience.
Frequently asked questions
Do I need to be fit or young to start tai chi?
No. Tai chi is low-intensity and is practised by people of all ages. Movements can be adapted, for example with higher stances or support from a chair.
Is tai chi a martial art or an exercise?
Both. It began as a martial art and still includes martial applications and partner work, but many classes today focus mainly on the slow forms for health and relaxation.
What is the difference between tai chi and qigong?
Qigong is a broad family of Chinese movement, breathing and focus exercises. Tai chi has martial roots and uses longer choreographed forms; when practised for health, it is often considered a form of qigong.
What does the research say?
Evidence is best for balance and fall prevention in older adults. Results for pain, blood pressure and other conditions are promising but often based on small or limited studies.
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