Beginner’s Practice Checklist for Health-Preserving Tai Chi

I. Core Principles (Must-Read Before Practice)

1. Essential Positioning: Focusing on “health preservation” as its core, it is a practice that cultivates both the body and mind. It does not emphasize combat, but integrates traditional martial arts, TCM meridian theory, and modern rehabilitation.
2. Four-Core Essentials:

◦ Practice Form: Movements should be continuous and smooth; do not prioritize speed or strength.

◦ Practice Mind: Let the mind guide the flow of qi; focus your attention on movements and breathing.

◦ Practice Relaxation: Relax with your breath; keep your whole body free from stiffness.

◦ Practice Qi: Use “reverse abdominal breathing” and unblock meridians gradually.

II. Routine Selection Suggestions (Choose Based on Your Level)

• Beginner’s First Choice: 24-Style Simplified Tai Chi (fewer movements, low difficulty; beginners can master it in 1-2 weeks).
• Intermediate Choice: 48-Style Simplified Tai Chi (expanded from the 24-style; balances fitness and观赏性).
• Advanced Practice: 109-Style Health-Preserving Tai Chi (complete movements, focusing on meridian regulation; suitable for those with basic skills).

III. Daily Practice Tips

1. Time: 20-30 minutes each time, in the early morning or evening (do not practice within 1 hour after meals).
2. Breathing: Cooperate with reverse abdominal breathing throughout; inhale when moving up, exhale when moving down. Breathe naturally without holding your breath.
3. Key Benefits: With 1-2 months of consistent practice, it can help improve hypertension and enhance cardiopulmonary function; it also relieves anxiety and improves emotional stability in daily life.
4. Environment: Choose a quiet and well-ventilated place. Wear loose clothes and soft-soled shoes (such as Tai Chi shoes or cloth shoes); do not wear jewelry.
5. Mindset: Stand quietly for 30 seconds before practice to let go of distractions. During practice, do not pursue “perfection”; prioritize physical comfort and natural movements.

（Note: “Qi” (气) and “Meridians” (经络) are core concepts in Traditional Chinese Medicine (TCM), and their English translations retain the original Chinese terms for accuracy, as there are no direct equivalents in Western medical terminology. “Reverse abdominal breathing” refers to the TCM breathing technique where the abdomen contracts during inhalation and relaxes during exhalation.）