Tai Chi — Principles & Basic Forms

Core movement principles:

• Slow, continuous motion. Movements flow without stops, performed slowly to demand control and balance.
• Relaxed, upright posture (song). The body stays tall and relaxed, spine neutral, shoulders loose, joints unlocked (Spine Positioning — "S" Shape, Never "C").
• Weight shifting and rooting. Deliberate transfers of weight between legs — often into single-leg support — train dynamic balance and proprioception (Dynamic Balance Drills, Proprioception).
• Coordinated breathing and attention. Slow breathing and present-moment focus accompany the movement (shared with qigong — Qigong (Overview)).
• Continuous, circular movement. Curved, spiraling paths rather than sharp angles.

Practice is organized into forms — choreographed sequences ranging from short simplified sets (e.g., a 24-posture form) to long traditional forms. Styles include Yang (most common, large gentle movements), Chen (with faster/lower elements), Wu, and Sun. Beginners typically learn a short simplified form and a handful of foundational stances and weight shifts.

• Principles: slow continuous motion, relaxed upright posture, weight shifting/rooting, coordinated breath/attention, circular movement.
• Practiced as choreographed "forms"; e.g., a 24-posture simplified form.
• Major styles: Yang (most common), Chen, Wu, Sun.