Your First Tai Chi Class: What to Expect

Thinking about trying Tai Chi? Here is everything you need to know before your first class.

Tai Chi (taijiquan) is a Chinese martial art practised slowly and gently. It combines flowing movements with deep breathing and mental focus. Originally developed for self-defence, Tai Chi is now practised worldwide for its health benefits. It is sometimes called "meditation in motion" — every movement has purpose, and the slow pace lets you pay attention to how your body feels.

No experience or fitness level is required. Tai Chi meets you where you are.

Body: Improves balance, flexibility, and posture. Gentle on joints. Builds leg strength gradually.

Mind: Reduces stress and anxiety. Improves focus and concentration. Calms a busy mind.

Health: Lowers blood pressure. Helps with chronic pain management. Improves sleep quality.

Social: A welcoming community. Practise at any age. No competition — only personal growth.

Comfortable, loose-fitting clothes (tracksuit, yoga pants, t-shirt). Flat-soled shoes (like Dunlop Volleys, tai chi shoes, or clean bare feet on grass). Avoid jeans, restrictive clothing, or thick-soled runners. No special equipment needed.

1. Arrive 5 minutes early — introduce yourself, ask any questions.
2. Warm-up (~10 min) — gentle stretches and loosening exercises.
3. Standing meditation (~5 min) — stillness, breathing, grounding.
4. Basic movements (~25 min) — simple steps and hand positions. We go slowly. Everyone learns at their own pace.
5. Cool-down (~5 min) — gentle movements to finish.

Do not worry about getting it "right". The first class is about feeling the movements, not memorising them. It takes time — that is part of the practice.

1. Breathe naturally. Do not force deep breaths. Just notice your breathing and let it settle.

2. Relax your shoulders. Most people hold tension in their shoulders without realising it. Let them drop.

3. Softly bend your knees. Never lock your knees straight. A gentle, soft bend is enough.

4. Feel your feet. Notice the weight shifting between your feet as you move.

5. Be patient with yourself. Tai Chi is a lifelong practice. There is no rush.

Do I need to be flexible? No. Tai Chi improves flexibility over time. Start with whatever range of motion you have.

Is it a workout? It is gentle but surprisingly effective. Your legs do most of the work. You will feel it after your first few classes.

Can I practise at home? Absolutely. Even 10 minutes of practice between classes makes a big difference.

What style do you teach? Yang style — the most widely practised form in the world. Known for its large, smooth, flowing movements.