From a Sedentary Lifestyle to Beginning Tai Chi : 8 Tips to Get You Going and Prevent Injury

Congratulations! You've decided to take the first step in making a positive change in your wellness. Tai chi for beginners who haven't exercised in a long time is an excellent choice. However, just because tai chi has a reputation for being the ultimate "gentle workout," you can still get hurt if you don't take the right approach. Below are some guidelines to help you get the most out of your new mind-body fitness endeavor as well as keep you away from injury and pain.

1) First, get clearance from your medical doctor or health provider. If you are on medication or recently had physical therapy, surgery or an injury, ask your doctor about what movements you need to be extra cautious or avoid.

2) Talk to your tai chi teacher. Make sure that this is a person with a solid background who has experience working with people with physical challenges. While there are good teachers out there, there are lots of mediocre ones. Remember that just because someone is "nice," or Chinese, doesn't necessarily mean that they are best equipped to teach you Tai Chi.

3) Go easier than you think you need to at first. Why? Because it's easier to hold back a little at first and add intensity later. It's harder to start out with a gung ho attitude and then find out the next day that you overdid it and hurt yourself. Then you'll have to put in more time to heal and deal with the frustration it causes.

4) Watch your structure. This is the biggest culprit for people getting hurt in Tai Chi. Your teacher should be a stickler about your structure and posture because the very art of tai chi is built upon it. Your head should always be straight with your ears in line with your shoulder and top of your head level with the ground. Your shoulders should be relaxed straight down instead of hunched or pulled back. Your pelvis should be lightly tucked under to take the extra sway out of your low back and take pressure off the abdominal wall. Your knees should never buckle inward on any lunging stances. Above all, make sure your teacher exhibits these structural elements. Otherwise, how can he or she help you improve?

5) Be mindful that you never hold your breath, but instead let it be totally free. When people concentrate or learn challenging physical movements, they usually hold their breath a little bit. This can lead to headache, tension and dizziness. Make sure you aren't holding your breath. Exhale like you are sighing with a sense of relief and relaxation. Let it go. Breathe.

6) Take higher and narrower stances than everyone else. Wait until the next day to see how you feel. If you're OK, that means next time you can go a little deeper and wider. A little discomfort is alright - it means your body is changing - but aches and pains that really bother you are a sign that you need to first throttle back a bit.

7) Always, always, always take a break during class if you need it. Listen to the wisdom of your body. You should never feel embarrassed or ashamed to sit down for a moment or take a break when needed. Be polite about it - bow out respectfully if you're in a traditional school. A good teacher will create a learning environment where people are challenged and pushed, but also in which a student is encouraged to take a break if they really need it. You must remember that tai chi is about self-development, not self-harm. The first rule is to "protect yourself."

8) Most tai chi masters agree that you will experience significant changes in your body and energy at about 3 months with consistent practice. Some people who are sensitive to energy will experience it in about one month. Treat your tai chi practice like a garden. Tend to it regularly but without overzealousness. Nurture it with proper use of tai chi principles. When you start to see the inklings of growth, do not apply force in an attempt to hasten it. Be patient, but never give up. You will then harvest tremendous improvements in your mind and body wellness.

It's really all about "balance." Doing too little and never being challenged will nothing but stunt your growth. But the opposite problem that often besieges beginners is trying to "keep up with the Jonses" in class and overdoing it. If you overdo it, do not blame the tai chi and do not blame the teacher. Also, don't blame yourself. Celebrate it as a part of the learning process and a lesson that will make your wiser.

If you experience pain after practice, immediately apply ice to the area (as standard first aid procedure). See a doctor if the pain persists. Not all pain is bad, you know. Sometimes it's a sign that you r body is in the process of re-building. But, all pain must be treated with respect. So just ease up, but don't take it as a sign to quit.

If you follow these 8 steps and always seek a balanced approach in following them, you'll begin to experience beneficial changes in your body, skills, and most importantly, your quality of life.

About the author: Loretta Wollering is a recognized expert and master-level instructor in the field of tai chi chuan (taijiquan). She specializes in teaching tai chi with the old tai chi principles and from the traditional lineage of Master Jou Tsung Hwa. She is open-minded and accepting of all people interested in tai chi, no matter what their beliefs and levels of physical ability. Feel free to enjoy more information about tai chi at: http://taichigala.com/ You can also join beginners as well as advanced Tai Chi players at America's biggest and friendliest tai chi gathering - Tai Chi Gala - headed by Ms. Wollering: YES - All are welcome here.

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