Tai chi lesson 1: stance, posture and breath

Tai chi is a slow, gentle practice that began as a Chinese martial art. Today most people use it for health. It joins soft movements and steady postures with calm attention and easy breathing.¹

Every tai chi move starts from a relaxed, balanced stance and a quiet breath. This first lesson teaches both, with a chair version if standing is hard for you.

Why this step matters

About 1 in 4 adults age 65 and older falls each year, and a fall makes another fall more likely.⁵ Good balance starts with knowing where your weight is and keeping your body lined up over your feet. That is what the tai chi stance trains.

A large 2019 review found that tai chi lowered the number of older people who fell by about 20%, or about 1 in 5. The review rated this finding as high certainty.¹ A tai chi program called Tai Ji Quan: Moving for Better Balance is now taught as a fall-prevention class.^3,4

The breathing part matters too. Slow, deep breathing can help bring on the relaxation response. That is the body's calm state, with slower breathing, lower blood pressure and a slower heart rate.⁷ At first, you only need to let the breath settle.

Before you start

• Talk with your doctor if you have heart or lung disease, dizziness, recent surgery, a joint replacement or bad arthritis. Ask how your health might affect your activity.¹⁰ If you are pregnant, check with your provider first.¹
• Pick a safe spot with no rugs or cords, beside a sturdy chair or counter. Wear flat shoes with good grip.
• Plan for 5 to 10 minutes. Short and often is better than long and rare. If you have not been active, start slowly and build up.⁹

Steps: the standing stance

This is the "ready" posture. Each step takes a few breaths.

1. Place your feet. Stand with your feet about hip-width apart, toes pointing forward or turned out a little. If your balance is shaky, keep one hand lightly on the chair back or counter.
2. Feel your feet. Notice your heels and toes on the floor. Let your weight spread evenly between both feet, and between heels and toes.
3. Soften your knees. Unlock your knees so they are bent just a tiny bit. Keep your knees in line over your toes.
4. Settle your hips. Let your tailbone drop gently toward the floor, as if you were about to sit on a tall stool. Your lower back should feel long, not arched or tucked hard.
5. Lengthen your spine. Picture a string at the top of your head gently lifting you up. Let your chin drop slightly so the back of your neck feels long. Look straight ahead with relaxed eyes.
6. Drop your shoulders. Lift your shoulders toward your ears, then let them fall. Let your arms hang loose, with a little space under each armpit.
7. Scan for tension. Check your jaw, face, shoulders, hands and belly. Let each one soften. Upright, but not rigid.
8. Stay for 5 to 10 slow breaths. If you sway a little, that is normal. Notice it and let your feet steady you.

Steps: the tai chi breath

Do these steps standing or seated.

1. Breathe through your nose if that is comfortable. If not, use your mouth.
2. Rest one hand on your belly, just below your belly button. Put the other hand on your chest.
3. Breathe in slowly and let your belly gently swell into your hand. The hand on your chest should move only a little. This slow, low breath is often called belly or diaphragmatic breathing.⁷
4. Breathe out slowly and let your belly sink back. Let the out-breath be as long as the in-breath, or a little longer.
5. Keep it soft. Do not push your belly out or pull it in hard. Never hold your breath.
6. Count gently if it helps. For example, breathe in for a count of 3 or 4 and out for 4 or 5. Shorten the count if you feel any strain.
7. Let your hands go back to your sides when you feel ready. Keep breathing easily for 5 more breaths.

The chair version

Tai chi can be done sitting.² It is a good choice if you use a wheelchair, have poor balance or tire easily. It is also a safe way to learn before you try standing.

1. Choose a sturdy chair without wheels and without arms if possible. If you use a wheelchair, lock the brakes.
2. Sit toward the front half of the seat, not leaning on the chair back.
3. Place your feet flat on the floor, about hip-width apart, with your knees roughly over your ankles. If they do not reach, rest them on a firm cushion.
4. Sit tall. Feel your weight resting evenly on both sit bones. Picture the same string lifting the top of your head. Let your chin drop a little.
5. Relax your upper body. Lift and drop your shoulders. Rest your hands on your thighs, palms down, or let your arms hang loosely at your sides.
6. Do the breath steps above for 5 to 10 slow breaths.
7. Finish slowly. Take a few normal breaths, then stand slowly, using the chair for support.

Try it this week

Common problems

My knees or back hurt when I stand like this.

Bend your knees less. You need only slight softness, not a squat, with knees pointing the same way as your toes. If pain continues, use the chair version and talk with your doctor or a physical therapist.

I feel wobbly or afraid I will fall.

Keep one hand on a counter or the back of a sturdy chair. Or practice seated until you feel more confident. Fear of falling is common and can be eased. See fear of falling.

Slow breathing makes me feel light-headed or more anxious.

Breathe more gently and use a shorter count. Breathing too deeply or fast can cause light-headedness. Some people feel more anxious during relaxation practice.⁷ If so, open your eyes and breathe normally for a while.

My mind keeps wandering.

That is normal. When you notice your thoughts have drifted, bring your attention back to your feet or your breath. Coming back is the practice. Our lesson on mindful breathing can help.

Do I need a class or a teacher?

Not to learn this lesson. A class can help later, because a teacher can check your posture. Instructors do not need a license and there is no national standard, so ask about their training and experience.¹ Our tai chi overview explains how to find classes, including Tai Ji Quan: Moving for Better Balance.³

Next lesson

When you feel at home in the stance, go on to Tai chi lesson 2: shifting weight. You will learn to move your weight slowly from one foot to the other, the base for every step in tai chi.

You can also follow along in our tai chi practice studio, try box breathing, or explore qigong and Baduanjin.

Education only. This page is general information written from the sources listed. It is not medical, legal or financial advice and does not replace a doctor, therapist or lawyer who knows your situation. How we write and check pages.