Basic Tai Chi Sequence
Students learn and link four simple tai chi movements, slow and continuous, matched to their breathing with calm background music. It builds posture control, smooth movement and active relaxation.
How to play
- Arrange students in staggered rows, arms' length apart, facing the teacher; feet shoulder-width apart and knees slightly bent (1 min).
- Move 1, "Open and Close": raise the arms forward while breathing in and lower them while breathing out; 4 very slow reps (1.5 min).
- Move 2, "Hold the Ball": hands shape an imaginary ball in front of the chest while the weight shifts from one leg to the other (1.5 min).
- Move 3, "Push the Wave": step forward with one leg, push out with the palms while breathing out, return while breathing in; switch legs (2 min).
- Move 4, "Cloud Hands": hands circle in front of the face while the trunk turns gently; then link all four moves to the music (2 min).
- Finish: arms down, eyes closed, three deep breaths while noticing the warmth in the hands (1 min).
Rules
- Movements are always slow, with no sudden stops.
- Keep knees slightly bent and never past the toes.
- Respect everyone's space so nobody gets hit by an arm.
- Work in silence, following the rhythm of your breathing.
Variations
Easier
Practice only the first two moves, with feet staying in place.
Standard
Link all four moves with breathing and soft music.
Harder
In pairs, one student leads the sequence as a mirror and the other follows without words.
Adaptations
- Limited mobility: do the arm and trunk movements seated, without weight shifts.
- Deaf or hard-of-hearing students: place them in the front row to follow the teacher's visual model.
- Students with limited flexibility or balance: take shorter steps and keep feet wider apart.
Learning goals
- Perform slow, continuous movements with good posture control.
- Link movement and breathing to promote relaxation.
- Learn about an Eastern mind-body practice that supports health.
Equipment for a class of 25
- music player: 1
Teacher tip
Demonstrate each move facing away from the class so students copy without a mirror effect. The typical issue is rushing; count the breaths out loud the first few times.
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