Taiji Qigong Foundation. The Yen style might be right for you if you are looking for simple, gentle exercise. An upright stance, small arm movements and short steps characterize this style. Movements flow backward and forward.
Because Sun style stance limits strain on the knees, this style is ideal for older adults and those with physical challenges, according to experts from the Sun Tai Chi Institute of Boston. Both involve small movements performed smoothly and slowly. Beyond this, variations of form occur in each style, with more than movements and poses available among all styles. Although Tai Chi began as a martial art with a focus on self-defense, more recently developed styles, such as Sun, focus more on physical and psychological health benefits.
Martin Booe is a health, fitness and wellness writer who lives in Los Angeles. He is currently collaborating on a book about digital addiction to be published in the UK this December.
Yang Style Tai Chi is the most widely practiced style of tai chi in the world today. It ranks second in terms of seniority after Chen Style. The required stances are wide and low, however individuals can adjust to a higher, narrower stance based on their own ability.
Movements are big and mostly linear, and the pace is consistently slow throughout the entire form. It takes 2 terms of training courses Yang Level 1, Yang Level 2 to complete learning all 85 moves of the form. After that students progress to the Yang Advance training course. Wu Style Tai Chi is the second most popular style of tai chi practiced in the world today.
It uses a medium stance, and its movements are smaller and more compact than those used in Yang style. Wu style tai chi is unique in its emphasis on the extension of the body by leaning forward and backward rather than remaining upright, as one does in the other styles of tai chi. The back leg serves as a counterbalance, allowing for added extension without losing balance.
The unique posture and stance is especially good for strengthening the lower back and core. It takes 3 terms of training courses Wu Level 1, Wu Level 2 and Wu Level 3 to complete learning all 89 moves of the form. After that students progress to the Wu Advance training course.
Sun style tai chi is the second least popular of the five styles. The style incorporates unique footwork and gentle, flowing, circular hand movements. National Center for Complementary and Integrative Health. Tai chi and qi gong: in depth. Updated Oct. The effects of Tai Chi Chuan on improving mind-body health for knee osteoarthritis patients: a systematic review and meta-analysis.
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Our Top Picks. Best Overall: Dr. Paul Lam Tai Chi for Energy. Sign Up Now. Pros Excellent verbal cues and thorough explanation of tai chi Subscription program gives you access to comprehensive tai chi classes and programs for beginners, energy, arthritis, memory, heart conditions, and more Also sells a comprehensive program on DVD.
Cons Subscription program requires a two-month commitment; does not have a month-to-month option Access to global community requires an additional fee Class might be too basic for intermediate levels.
Pros Quick, morning tai chi series appropriate for all levels Classes combine tai chi, yoga, and qigong Live and on demand classes available in tai chi, yoga, meditation, qigong, lectures, and workshops. Cons More expensive than other apps offering tai chi classes App focuses more on yoga than tai chi Lectures and workshops might be too advanced for beginners.
Pros Appropriate for most levels, but beginners might need to review it a few times Visual demonstration of all moves Free and unlimited access. Cons No verbal cues Duration is fairly short Not much information on next classes to take. Cons Too easy for intermediate levels Movements are basic Lacks in-depth information about tai chi.
Pros Class is only 7 minutes long Stresses the importance of correct breathing and posture Excellent verbal cues and instructions. Cons Does not offer any classes longer than 7 minutes Might not be comprehensive or challenging enough for intermediate to advanced levels Requires an upgrade to unlock other videos.
Best for Arthritis: Dr. Paul Lam Tai Chi for Arthritis. Pros Class structure, content, and exercises are specifically designed for arthritis Visual demonstration includes different angles and views Access to online global community for support. Pros Comprehensive, in-depth program and classes Study with a tai chi master instructor and get direct access to him Exclusive access to a private online group and community support. Cons Very expensive compared to other programs Might be too advanced for beginners Requires a one-year subscription.
Final Verdict Online tai chi classes are more accessible and easier to fit into a busy schedule. Was this page helpful? Thanks for your feedback! Sign Up. What are your concerns? Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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