How do I start tai chi as a beginner?

Begin with a few foundational forms done slowly — commencing form, parting the wild horse's mane, cloud hands and repulse the monkey. This routine names and guides each one, both sides.

Is tai chi hard to learn?

The forms are slow and gentle, so the movement itself is easy; learning the sequence just takes a few goes. Naming each form as you go makes it click faster.

Is tai chi good exercise?

It's gentle, low-intensity movement with real benefits for balance, coordination and calm. It won't raise your heart rate much, but it's valuable, especially for balance and wellbeing.

Workouts & Recovery · Calm

Tai chi basics for beginners

Learn the foundational tai chi forms, one slow movement at a time. The app names each form — commencing form, parting the wild horse's mane, cloud hands, repulse the monkey — cues it gently, runs both sides, and previews the next. There's no exertion and nothing to get wrong; naming each real form makes it feel like learning a genuine practice. A calm, confidence-building introduction.

Moves: 5
Length: ≈ 7 min
Level: Beginner

Also known as tai chi for beginners, beginner tai chi, tai chi basics.

How the session works

1Stand with space around you, feet shoulder-width, knees soft and relaxed.
2Press start. The app names each form, cues it, and runs both sides for you.
3Move slowly and continuously — there's no rush and no rep counting.
4It runs 5 to 15 minutes; repeat your favourite forms to get the feel.

The moves

Commencing form40s
Float the arms up on the in-breath, sink them on the out.
Parting the wild horse's mane60s · each side
Shift your weight and open the arms as if holding a large ball.
Cloud hands60s
Turn from the waist; let the hands drift across like passing clouds.
Repulse the monkey60s · each side
Step back lightly; one hand pushes forward as the other withdraws.
Gathering qi40s
Scoop up on the inhale, press down slowly on the exhale.

What it's good for

Teaches the core tai chi forms slowly, by name, both sides.
Builds balance, coordination and calm with zero exertion.
A real-practice feel that's rewarding to come back to.

The evidence. Tai chi has good randomised-trial evidence for improving balance and preventing falls in older adults, plus modest benefits for blood pressure and wellbeing; learning the forms slowly is the safe way in.

Safety

Keep a wall, chair or rail within reach for balance, come out of any standing hold slowly, and sit down if you feel lightheaded.
Tai chi and qigong are gentle and generally safe, but this isn't medical advice — check with a clinician if you have a balance disorder, low blood pressure, a recent injury, or are pregnant.

Frequently asked questions

How do I start tai chi as a beginner?: Begin with a few foundational forms done slowly — commencing form, parting the wild horse's mane, cloud hands and repulse the monkey. This routine names and guides each one, both sides.
Is tai chi hard to learn?: The forms are slow and gentle, so the movement itself is easy; learning the sequence just takes a few goes. Naming each form as you go makes it click faster.
Is tai chi good exercise?: It's gentle, low-intensity movement with real benefits for balance, coordination and calm. It won't raise your heart rate much, but it's valuable, especially for balance and wellbeing.

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Disclaimer. This guided session is low intensity and intended for healthy adults, but it is not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.