Often described as “meditation in motion,” tai chi is a graceful and dance-like low-impact exercise with an abundance of benefits.
“Developed centuries ago, as a martial art, tai chi can help us fight the many battles we face in life today, starting with fatigue, stress, and joint pain,” says Hugh Koh, group fitness instructor at Life Time in Plano, Texas. “It also helps with flexibility, posture, strength, balance, and coordination — all while calming the mind as you work toward a deeper state of inner peace.”
Tai chi places minimal stress on the body, which means it’s suitable for people of all ages and states of health. This is also why it’s one of the newest classes developed for the ARORA community at Life Time.
“Tai chi brings together the mind and body by maintaining the flow of ‘qi’ or ‘life’s energy,’” explains Koh. “Movements are accompanied by deep, mindful breathing, which helps harmonize the mind and body. Tai chi can be practiced anytime, anywhere, and on your own or in a group. You progress at your own pace for your own enjoyment and fulfillment.”
What Happens in ARORA Tai Chi?
ARORA Tai Chi is a 60-minute class that doesn’t require any equipment. Koh, who was instrumental in developing the ARORA Tai Chi format at Life Time, recommends wearing loose, comfortable clothing and bringing a bottle of water to hydrate throughout class. “It’s an hour of fun and social interaction, both of which can help improve your quality of life,” he adds.
ARORA Tai Chi incorporates exercises to work muscles in both the lower and upper body as well as the core. “The hidden benefits come from increased flexibility and strength of the back muscles, which allow you to more easily bend your body down or forward,” says Koh.
For an idea of what these low-impact movements look like, we asked Koh to demonstrate five exercises you might see in an ARORA Tai Chi class.
1. Stretch Toward the Sky
“This movement helps balance the energy in your internal organs while stretching both sides of the body,” says Koh.
- Stand with your feet shoulder-width apart, knees slightly bent, head and eyes facing forward, arms by your sides, and tailbone tucked in.
- Maintain a straight spine and keep your feet grounded on the floor.
- Bend your arms at your elbows, and slowly begin raising both arms in front of your chest with palms facing up and thumbs facing away from your chest.
- When your arms and hands reach heart level, turn your palms 360 degrees and continue to slowly raise your arms up past your head until they are straight. (As your hands pass your head, begin to slowly lift your head up to face the sky.)
- As you move your arms up, inhale deeply, and fill your lungs with air.
- Hold for a few seconds in this position.
- Exhale slowly while you extend your arms out to the side and then down to the starting position; slowly lower your head and look forward as your arms lower.
- End with a deep breath at the starting position.
2. Drawing the Bow
“This exercise brings energy to the waist area, focusing on your kidneys and spleen. It also helps realign the muscles in your back,” says Koh.
- Stand with your feet shoulder-width apart.
- Cross your arms in front of your chest, palms toward your heart.
- Lift your left leg to move into a low, wide stance with your knees bent, tail bone tucked in, and spine straight. (Modification: Stay standing with feet shoulder-width apart).
- As you breathe in, turn your head to look toward your left. Slowly raise your elbows and arms parallel to the ground; push and extend your left hand and arm straight out and away from the right hand while pulling back with and bending your right arm. This should resemble the action of drawing a bow.
- Point your left index finger toward the sky with your thumb pointing outward.
- Form a fist with your right hand.
- Breathe out as you return your arms to the center, resuming the position of arms crossed in front of your chest, palms facing toward your heart. (As you re-center your arms, let your eyes follow your left index finger).
- Repeat this exercise on the right side.
- End with a deep breath at the starting position.
3. Massaging Back and Reaching Toes
“This exercise stretches the body from your spine to your toes and increases the flow of oxygen to your brain,” says Koh.
- Stand with your feet shoulder-width apart, arms by your sides and head and eyes facing forward.
- Turn palms facing out and slowly begin to raise both arms out to yours side and up over your head.
- Bend your arms at your elbows and slowly bring your hands back down past your head to shoulder level, palms facing down.
- At shoulder level, turn your hands so your palms now face up.
- Draw your shoulder blades together to pull your elbows back and then place your hands at your mid back so your palms are touching.
- Slowly slide your hands down along your back while bending forward.
- Continue moving your hands down your back, thighs, and calves, all the way to the ground.
- When your fingers touch the ground, sweep your hands in a circular inward motion to the front, gathering energy from the earth.
- Hold for a few seconds before gradually rising. Slowly begin to straighten your body, with arms extended in front, wrists and elbows slightly bent. Continue to raise both arms above your head and repeat this move.
- End with a deep breath at the starting position.
4. Clench the Fists
“This exercise helps to increase general vitality and muscular strength. Dispel anger and tense feelings,” says Koh.
- Stand with your feet shoulder-width apart.
- Cross your arms in front of your chest, palms facing toward your heart.
- Lift your left leg to move into a low, wide stance with your knees bent, tailbone tucked in, and spine straight.
- Slowly straighten your arms out in front of your torso, palms facing down. Sweep both arms out to the side and back using a circular motion. Bend your elbows and rest your hands at the sides of your waist. Clench your hands into fists.
- Looking forward, punch your right hand forward and open your right hand (palm facing down). Turn your fingertips to face the sky and rotate your wrist clockwise until your fingers are pointing to the ground.
- Draw in energy by closing your fingers one at a time, starting with your pinky, then ring finger, middle, index, and thumb.
- Clench your fist and draw it back to your side.
- Repeat with your left fist. (Note: Rotate your left wrist counterclockwise until your fingers are pointing to the ground.)
- Looking to your right, punch your right fist out to your right until your arm is straight. Repeat the same palm and finger movements that you did previously. Clench your fist again and draw it back to your side.
- Looking to your left, punch your left fist out to your left until your arm is straight. Repeat the same palm and finger movements that you did previously for the left hand. Clench your fist again and draw it back to your side.
- Looking forward, punch both arms sideways until straight, and repeat the same palm and finger movements with both hands simultaneously. Clench your fists again and draw them back to your side.
- Looking forward, punch both arms forward until straight, and repeat the same palm and finger movements with both hands simultaneously. Clench your fists again and draw them back to your side.
- Bring yourself back up to a shoulder width stance.
- End with a deep breath at the starting position.
5. Body and Mind Balance
“This exercise is all about practicing your ability to balance,” says Koh.
- Stand with your feet together.
- Shift your weight to your left leg.
- Slowly extend and straighten your right leg out to the front of you.
- Extend your right arm and hand behind you, and your left arm and hand to the front of you.
- Stay balanced in this position for a few seconds.
- Now, begin to swing your right leg to the back as you simultaneously swing your left hand to the back and your right hand to the front.
- Continue to repeat, swinging back and forth toward the front and the back as you continue to balance on your left leg. (Start with one or two gentle swings, progressing to eight swings on each side).
- Return to the starting position.
- Repeat this same sequence on the opposite side, extending your left leg and right hand forward, and your left hand to the back.
- End the exercise by taking a deep breath with your feet together at the starting position.
Check the schedule to see if ARORA Tai Chi is available at your club.
