Tai chi, short for tai chi chuan, is a centuries-old Chinese martial art that blends slow, deliberate movements with deep breathing and a meditative mindset. Often described as “meditation in motion,” tai chi is rooted in ancient Taoist philosophy and emphasizes balance, harmony and the flow of energy – known as qi – through the body. Unlike more aggressive martial arts, tai chi focuses on grace and internal strength rather than brute force.
“Even though tai chi looks soft and flowy, [it improves the overall body, including] posture, increased joint stability, and it also trains the muscles – muscle memory,” says Master Luo Minghan, owner and instructor at the Luohan Wushu Kung Fu Center, located in Tulsa. “Once tai chi is being practiced [with regularity], the whole body will move at the same time.”
At its core, tai chi involves a series of fluid postures performed in a slow, continuous sequence. These movements are gentle on the joints and adaptable to all fitness levels, making tai chi especially popular among older adults or individuals recovering from injury.
If you have a gym membership, you may be able to find tai chi classes there, too.
“We offer tai chi because it’s something everyone can enjoy,” says Corey Cargill, associate director of communications for the YMCA of Greater Oklahoma City. “No matter [a person’s] fitness level, [tai chi is] a gentle, low-impact class, but it still helps build strength, improve flexibility and boost balance.”
But don’t let its peaceful appearance fool you – tai chi is also a full-body workout. Practitioners engage the muscles of the legs, core and arms, improving strength, flexibility and balance over time. The controlled weight shifts and stances build lower body stability, while the constant awareness of posture and alignment enhances core engagement and joint health.
While the physical benefits are notable, tai chi’s reputation for promoting mental wellness may be its most compelling aspect. The practice encourages present-moment awareness, often guiding participants to focus solely on their breath and movement. This mindfulness can reduce stress and anxiety, aiding the mind in entering a calm, focused state.
The meditative aspect of tai chi has been linked to improved mood, better sleep, and reduced symptoms of depression.
“In this respect,” Luo explains, “it’s about cultivating the energy to allow [one’s] chi to flow in naturally throughout the body. So, the gentle, mindful movement on the outside will help activate this process.”
Scientific research supports these claims. Studies have shown that regular tai chi practice can lower cortisol levels (the stress hormone), enhance cognitive function and even increase gray matter in the brain regions associated with attention and emotional regulation. The mind-body connection fostered through tai chi helps practitioners become more attuned to their mental and emotional states, often resulting in a greater sense of control and resilience.
Whether you’re seeking stress relief, improved balance or a deeper sense of well-being, tai chi offers an accessible path to better health.
Luohan Wushu Kung Fu Center offers private and group tai chi practices for all skill levels. The YMCA has classes available at its Bethany, Edward L. Gaylord Downtown, Midwest City, Mitch Park, Norman, Rockwell Plaza and YMCA Healthy Living Center locations.
