Tai Chi

Tai Chi (Taijiquan - 'Supreme Ultimate Fist') is the Chinese internal martial art that has become the world's most widely practised martial art by participation numbers - an estimated 250-300 million people practice it globally, predominantly for health, meditation and stress reduction rather than combat. Rooted in Taoist philosophy and the principles of yin and yang, Tai Chi uses slow, deliberate movements, breath coordination and internal energy cultivation (qi) as its foundation - making it superficially unlike any other martial art. Yet at its core, Tai Chi is a sophisticated combat system built on the principle of using softness to overcome hardness, redirecting an opponent's force rather than opposing it. Its five major family styles (Chen, Yang, Wu, Wu/Hao and Sun) each represent distinct technical approaches to the same underlying principles.

Origins - The Chen Family and the Birth of Taijiquan

The historical origins of Tai Chi are disputed, but the most historically grounded account credits the Chen family of Chenjiagou village in Henan Province as the art's originators. Chen Wangting (1580-1660), a Ming Dynasty military officer, is credited with synthesising existing martial arts with Taoist breathing exercises and the theoretical framework of yin-yang philosophy to create what would become Chen-style Taijiquan. The Chen family kept the art within their village for nearly two centuries before a 19th-century transmission changed everything.

Yang Luchan (1799-1872) was the first outsider to learn Chen-style Tai Chi, reportedly working as a servant in the Chen household. He went on to teach in Beijing and create Yang-style - a softer, more accessible version that became the foundation for the worldwide spread of Tai Chi. His grandson Yang Chengfu standardised the Yang long form in the 20th century, and it remains the most widely practised Tai Chi form in the world.

The Five Family Styles

Chen-style is the oldest and most overtly martial - characterised by alternating slow and explosive movements (fa jin), low stances and spiral energy. Yang-style is the most widespread globally - slower, larger movements, higher stances, accessible to older practitioners. Wu-style (Wu Jianquan) emphasises small, compact movements and forward-leaning postures. Wu/Hao style is rare outside China, with extremely compact movements and emphasis on internal energy. Sun-style integrates Xingyiquan and Baguazhang footwork, with distinctive open-and-close hand movements.

Tai Chi as a Martial Art - Push Hands and Combat Application

The martial application of Tai Chi is expressed through Tui Shou (Push Hands) - a two-person sensitivity exercise that develops the ability to feel an opponent's force, redirect it and create openings for throws, locks and strikes. Advanced Push Hands competition and the full combat application of Tai Chi's throws, joint locks and strikes constitute a complete fighting system - one that many practitioners never fully explore, focusing instead on health benefits. The ongoing debate about Tai Chi's combat effectiveness became a cultural moment in China in 2017 when MMA fighter Xu Xiaodong defeated Tai Chi master Wei Lei in 10 seconds, sparking national debate about internal martial arts and their modern relevance.

Training in Tai Chi

Tai Chi training typically begins with the solo form - a sequence of linked movements practised slowly and continuously, developing body awareness, balance, coordination and the fundamental movement principles of the style. Yang-style's 24-movement short form (standardised by the Chinese government in 1956) is the most common starting point for beginners worldwide. More advanced training includes the long forms (85-108 movements), weapons forms (sword, broadsword, staff, spear), and Push Hands partner work.

For health practitioners, daily solo form practice is the primary training. For martial practitioners, Push Hands, combat application study and sparring are added progressively. The internal training of qi cultivation, silk-reeling energy (chan si jin in Chen style) and the development of whole-body integrated power are the advanced dimensions that serious students pursue over years or decades.

Tai Chi Gear Guide

Tai Chi uniform: Loose, flowing clothing that allows unrestricted movement. Traditional silk or cotton uniforms in black, white or pastel colours with frog-button closures are the classic choice. Comfortable, non-restrictive trousers and top are acceptable for beginners.

Tai Chi shoes: Flat-soled, flexible shoes with thin soles that allow ground sensitivity - similar in principle to traditional Chinese martial arts shoes. The thin sole is important for developing the foot awareness and rooting that Tai Chi emphasises.

Training weapons: Jian (double-edged straight sword), dao (broadsword/sabre), gun (staff) and qiang (spear) for weapons forms. Training versions in wood, aluminium or flexible steel (for the whipping sword techniques of advanced practice).