Tai Chi: An Invitation to Movement, Mindfulness, and Discovery
Tai Chi has been part of my life since I began studying Chinese martial arts as a teenager. Decades later, it continues to inspire me. Even movements I have practised thousands of times reveal something new.
People often ask, "Why should I learn Tai Chi?" Perhaps you seek better balance, greater mental clarity, cognitive stimulation, or simply the pleasure of learning something new. Whatever brings you to Tai Chi, what keeps you practising may become something far more personal.
In this article, I invite you to explore Tai Chi through personal reflections, traditional teachings, and modern health research. I also share breathing exercises, short-form lessons, and treasured recordings of my late teacher and friend, Shifu Mon Wong. Sharing his teachings alongside my own makes this journey particularly meaningful.
Article Index
What Is Tai Chi?
Tai Chi, also called Taijiquan, is a Chinese martial art that brings together movement, breath, and awareness. Its flowing sequences are perhaps its most familiar expression, but each movement carries a purpose: yielding, redirecting, maintaining balance, or expressing coordinated power.
A sequence of movements is called a form. Learning one begins with practical questions: where to place your feet, how to turn, and which movement follows. Gradually, the sequence becomes familiar enough to explore the relationships within it: how a shift of weight accompanies a turn, how the hands remain connected with the movement of the body, and how breath participates throughout.
Traditional teachings describe these relationships through yin and yang: complementary qualities such as full and empty, opening and closing, stillness and movement. In practice, these qualities continually change into one another. One leg receives weight as the other becomes free to step; a movement gathers before it unfolds.
Tai Chi also has a close relationship with Chinese traditions of self-cultivation, including Taoist perspectives on naturalness, softness, and responding without unnecessary force.
Partner practices such as pushing hands add another dimension to these principles. Through contact, two people learn to sense subtle changes in pressure, direction, tension, and balance, exploring how to respond while maintaining their own connection and stability.
In traditional Tai Chi, this sensitivity is known as ting jin, often translated as listening energy. It describes the ability to listen through touch, sensing another person's movement, tension, balance, and intention without relying on sight or words.
Breath: A Gateway to Mindfulness
In Tai Chi, the breath offers a natural pathway into mindfulness. For me, mindfulness is the art of being fully present, of experiencing life as it unfolds with clarity, openness, and awareness. It is a shift from being absorbed in our thoughts to becoming conscious of the moment, both within ourselves and in the world around us.
Modern neuroscience offers a fascinating perspective on this experience. Research has shown that nasal breathing can help synchronize neural activity in the amygdala, a region involved in processing emotions and recognizing what is significant, and the hippocampus, which plays an essential role in learning and memory.
Breathing may appear simple, yet beneath its natural rhythm lies a remarkably complex and powerful physiological process. It is one of the most accessible ways to consciously influence our autonomic nervous system, particularly the parasympathetic pathways associated with relaxation and recovery. Through something as fundamental as the breath, we can influence not only our physiological state but also how we experience the present moment.
Consciously attending to our breath also engages brain regions involved in awareness and self-regulation. These include the insula, which helps us perceive sensations arising from within our bodies, and the anterior cingulate cortex, which contributes to attention, emotional regulation, and monitoring our behaviour.
Scientists call this awareness of our internal bodily state interoception. Yet the experience itself is wonderfully simple. Through the breath, we become more sensitive to the subtle rhythms, sensations, and responses of our bodies.
In Tai Chi, this awareness gradually expands. We begin to notice the shifting of our weight, the movement of our limbs, the ground beneath our feet, and the space surrounding us. Breath becomes a bridge between our inner experience and the world around us, bringing movement, attention, and awareness together in the present moment.
Tai Chi and Health
The true value of good health is often found in the simplest experiences: walking confidently, moving without unnecessary pain, sleeping soundly, and maintaining the freedom to participate in the activities we love. These are not small achievements, particularly as we grow older. They are fundamental to our independence and quality of life.
What makes Tai Chi particularly interesting is that a practice rooted in centuries of tradition is now being examined through the lens of modern science. Research has revealed encouraging benefits across a remarkable range of physical and cognitive functions.
Balance and fall prevention: Balance is far more than the ability to stand on one leg. It involves the continuous coordination of sensory information, muscle activity, and postural adjustments. Tai Chi challenges these systems through controlled weight transfers, turning, and stepping. In a clinical trial involving older adults at increased risk of falling, a specially designed Tai Chi programme resulted in 58% fewer falls than stretching and 31% fewer falls than a programme combining balance, strength, aerobic, and flexibility exercises. These findings illustrate how practising controlled movement can translate into greater stability in everyday life.
Parkinson's disease: As Parkinson's progresses, movements that once required little thought can become increasingly difficult. Research involving people with mild-to-moderate Parkinson's disease found that adapted Tai Chi improved postural control, step length, and the ability to reach without losing balance. Participants also experienced fewer falls than those performing stretching exercises. These improvements are particularly meaningful when maintaining mobility and independence becomes a daily challenge.
Memory and cognitive function: Tai Chi engages more than our muscles. Remembering movement sequences, coordinating the body, maintaining attention, and responding to changing positions all place demands on the brain. Studies involving older adults with memory concerns or mild cognitive impairment have found improvements in cognitive performance, particularly when Tai Chi incorporates additional mental challenges.
Blood pressure and cardiovascular health: Tai Chi may appear gentle, but its effects extend well beyond flexibility and balance. In a year-long clinical trial involving adults with mildly elevated blood pressure, regular Tai Chi reduced systolic blood pressure by approximately 7 mmHg, compared with 4.6 mmHg among participants performing aerobic exercise. These findings suggest that sustained, mindful movement can make a meaningful contribution to cardiovascular health, even without the intensity we typically associate with exercise.
Sleep and recovery: Restorative sleep is essential for physical recovery, emotional regulation, and cognitive health. Yet for many people, particularly older adults, restful sleep becomes increasingly elusive. Studies involving older adults with insomnia have found that Tai Chi can modestly improve sleep efficiency, the proportion of time in bed actually spent sleeping, while reducing periods of wakefulness during the night. Benefits were comparable to conventional exercise and remained evident at longer follow-up.
What I find most compelling about this research is not any single statistic, but the broader picture it reveals. Balance, cognition, cardiovascular function, pain, and sleep are deeply interconnected aspects of our health. Improvements in these areas can influence how confidently we move, how well we recover, and how fully we engage with the world.
Tai Chi Warm-Up Videos
These short routines are designed to help reduce stress, improve mobility, and release tension. Try them as a morning routine, a break from sitting at the computer, or a warm-up before practising a form.
Tai Chi is a form of moving meditation. As you follow along, let breath and movement bring your attention into the present, allowing a few familiar movements to become a quiet moment in your day.
10 Minute Stress Reduction
6 Simple Tai Chi Breathing Exercises - By combining motion with breath, we can substantially decrease levels of stress hormones such as cortisol.
2 - Tai Chi Warmup Exercises
Decrease stress & clear your mind; try these effective Tai Chi warm-up exercises.
Tai Chi Shoulder Release
In this modification of “Fair Lady Works at Shuttles” I show you an easy way to decrease the tension in both shoulders.
Tai Chi Computer Break
With the growing trend of remote work, many people spend a significant amount of time working on computers at home. As a result, it is crucial to prevent upper body injuries and maintain good health and mobility. To address this, I have developed a Tai Chi pushing-hands and stretching routine that focuses on releasing tension in the wrists, hands, and arms.
Learn With Me: Yang Style Short Form
In this 20-part series, I guide you through the Yang Style Short Form, sharing the material I teach in classes that typically run for two to three months. Each video builds on the previous lesson, giving you time to become familiar with the movements and gradually connect them into a flowing sequence.
Although I have practised Tai Chi for many years, I am still far from mastering this art. My demonstrations are not perfect, but I share them in the spirit of learning, with the hope of helping you find your own way into the practice.
Take your time, revisit sections, and let familiarity develop through practice. There is no need to rush; each movement offers something to explore.
Yang Style Short Form - Part 1
In this video, I take you through part one of the Yang Style short form starting with commencement, as taught to me by my teacher, Shifu (teacher) Mon Wong. We took this video in Confederation Park, Calgary.
Yang Style Short Form - Part 2
In this video, I cover Ward Off Left & Right. We took this video in Calgary across from SAIT.
Yang Style Short Form - Part 3
In this video, I demonstrate pull down, grasping birds tail and push. This video was taken at Glenbow Ranch Provincial Park.
Yang Style Short Form - Part 4
In this video, I demonstrate pull left, pull right, then Single Whip. This video was taken at Glenbow Ranch Provincial Park.
Yang Style Short Form - Part 5
In this video, I demonstrate right side Play the Fiddle, Lift Hand, and Carry the Ball. This video was taken at Crescents Heights Rotary Park overlooking downtown Calgary.
Yang Style Short Form - Part 6
In this video, I demonstrate the circle block, left and right brush knee with palm hit, moving into play the fiddle on the left side. This video was taken in downtown Calgary.
Yang Style Short Form - Part 7
In this video, I demonstrate circle blocks combined with palm hits. Then move onto left pull down, high step kick (the knee), and stop on left block with right punch. This video was taken near Crossfield, Alberta.
Yang Style Short Form Summation - Part 1-7
In this video, I combine parts one to seven. I do not recommend moving on to part eight of the short form until you can complete parts one to seven on your own. This video was taken near Crossfield, Alberta.
Yang Style Short Form - Part 8
In this video, I demonstrate hand slides under the elbow, pull back and push. Then move onto circle blocks with palm strikes. Then circle arm pull, ending with right fist under left elbow. This video was taken in Chinatown Calgary, where I first started taking martial arts classes with my Shifu (teacher) Mon Wong
Yang Style Short Form - Part 9
In this video, I demonstrate Repulse Monkey, Flying Slant (Slant Flying), to carry the ball. This video was taken near Rosebud, Alberta.
Yang Style Short Form - Part 10
In this video, I demonstrate stork spreads its wings, circular blocks to palm strike, needle at sea bottom, to fan back with back fist. This video was taken near Rosebud, Alberta.
Yang Style Short Form - Part 11
In this video, I demonstrate high pat on horse, circle palms, press to push. Then pull left, pull right to single whip. This video was taken near Drumheller, Alberta.
Yang Style Short Form - Part 12
In this video, I start demonstrating from single whip position through wave hands like clouds into single whip. This video was taken down from Highwood Pass, Alberta.
Yang Style Short Form - Part 13
In this video, I demonstrate from single whip position to snake creeping down, up into Gold Pheasant left and right. Then open arms, dropping down to crossed arms with left hand inside. This video was taken near Eau Claire Market, Calgary.
Yang Style Short Form - Part 14
In this video, I demonstrate the three consecutive kicks in the Yang Style short form. These kicks are often combined with chops or double strikes. This video was taken in Kootenay National Park.
Yang Style Short Form - Part 15
In this video, I demonstrate open chop, high pat on horse, flying slant to pull down. The key in this section is to keep your centre of gravity low and coordinate your breathing with the movements. This video was taken in Kootenay National Park.
Yang Style Short Form Summation - Parts 1-15
In this video, I combine parts one to fifteen. I do not recommend moving on to the next section until you can complete parts one to fifteen independently. This video was taken in the Edgemont Community of Calgary.
Yang Style Short Form - Part 16
In this video, I demonstrate Fair Lady Works Shuttles to Play the Fiddle. This video was taken in Kootenay National Park.
Yang Style Short Form - Part 17
In this video, I demonstrate from play the fiddle right side, into circle clockwise, grasping birds tail, pull back, double push, pull left and right, finishing with single whip. This video was taken at Elbow Lake Kananaskis Provincial Park.
Yang Style Short Form - Part 18
In this video, I demonstrate snake creeps down, step up to seven stars, and step back and ride tiger. This video was taken in Crescent Heights community Calgary.
Yang Style Short Form - Part 19
In this video, I demonstrate snake sticks out tongue, sweep lotus right leg, and shoot tiger with bow. This video was taken at Nosehill Park Calgary.
Yang Style Short Form - Part 20
If you have been following along all of our episodes you will be familiar all these moves, except the conclusion of the Yang Style Short Form. Enjoy!
Tai Chi - In Iceland
The Incredible Energy of Iceland
Practising Tai Chi on Iceland’s beaches and in its open wilderness brought a different depth to familiar movements. I felt a strong connection to the landscape, its beauty, and the energy I experience as qi. Breath and movement became a way of paying attention to this remarkable land.
Filmed in western Iceland in early September, this short-form demonstration holds something of that experience for me. I hope it also conveys a little of the wonder I felt practising there.
Tai Chi Sword Form & Long Form
I had the privilege of studying both Hard Style Kung Fu and Tai Chi with my teacher and good friend, Shifu Mon Wong, for many years. His influence on my life has been profound, and sharing these recordings is one way of honouring his memory and the art he taught.
Mon passed away many years ago, but he is still greatly missed. Watching him move brings back something that words cannot quite convey. These recordings from the 1980s show their age, yet the quality of his practice remains clear. I am grateful to have them and to share a glimpse of the teacher who meant so much to me.
Tai Chi Sword Form Yang Style
Recorded in the 1980s, this video captures my teacher, Shifu Mon Wong, demonstrating a Yang Style sword form. Though the footage has aged, the precision and flow of his movements remain a pleasure to watch.
Yang Style Tai Chi Long Form
In this recording, Mon demonstrates the Yang Style long form. Watching him brings back the joy of learning from him, and I am grateful that these movements, so familiar to his students, have been preserved.
Conclusion: Why Learn Tai Chi
You do not need to understand everything about Tai Chi before beginning. A few movements, some patient attention, and a willingness to learn are enough to take the first steps. The videos here offer a starting point, with room to return, practise, and discover at your own pace.
What sustains that interest will be different for each person. You may enjoy moving more comfortably, find pleasure in the form, or simply value the time you set aside for yourself. Allow your own experience to give the practice meaning.
I remain grateful for the years I spent learning from Mon Wong and for the opportunity to share something of his teaching. I continue to seek instruction myself, knowing how much there is still to learn. That is part of the beauty of this art: familiarity leaves room for discovery.
My hope is that these lessons encourage you to begin, or bring fresh curiosity to a practice you already love. Perhaps, in time, a few unfamiliar movements will become a welcome part of your day.
References
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DR. BRIAN ABELSON DC. - The Author
Dr. Brian Abelson is a chiropractor, author, and educator with more than 30 years of clinical experience in musculoskeletal care, rehabilitation, and sports performance. His educational work focuses on musculoskeletal conditions, human movement, sports biomechanics, and evidence-informed approaches to treatment and rehabilitation.
He is the developer of Motion Specific Release (MSR) and Clinical Director of Kinetic Health in Calgary, Alberta, Canada.
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