Tai Chi and Qigong for Better Posture: Stand Tall and Breathe Deeply

Tai Chi and Qigong for Better Posture: Stand Tall and Breathe Deeply


Tai Chi and Qigong are two ancient Chinese activities. They help with posture, balance, strength, and flexibility. Plus, they reduce stress, tension, and pain. Tai Chi (“supreme ultimate”) is a slow martial art with movements for peace. Qigong (“life energy cultivation”) is a mix of movement, breath, and meditation.

Both are becoming popular as people look for mindful, low-impact ways to be healthy. The focus on posture helps us notice imbalances and tension. Regular practice can help us stand tall and move gracefully. We also strengthen core muscles, including the spine, abdominals, and pelvic floor.

Diaphragmatic breathing brings healing. It calms the nervous system and helps us relax and feel connected. We experience this through intentional movement and a mind-body approach.

Benefits of Tai Chi and Qigong

Tai Chi and Qigong are two ancient Chinese practices. For centuries, they have been used to enhance physical and mental health. Benefits include better posture, more flexibility and mobility, better balance and coordination, reduced stress and improved health.

Let’s take a closer look at the advantages of Tai Chi and Qigong!

Improved posture

Tai Chi and Qigong focus on good posture. It assists in balance and lessens the effort of muscles. During classes, practitioners learn how to use their body efficiently. This helps the spine align correctly.

The movements used in both forms of exercise engage spinal rotation. This results in flexibility and suppleness in the back area. Good postural alignment helps you stand with shoulders squared, hips level and weight evenly distributed. This improves coordination and posture.

Deep breathing increases oxygen in the body. This aids organs and relieves tension from the back muscles. This allows for better posture.

Increased flexibility

Practicing tai chi and qigong has lots of benefits! You’ll become more flexible and your body will become more fluid. Joints become lubricated, so you can move easier. Flexibility helps you deal with change and take on new challenges.

Tai chi and qigong involve slow, graceful movements. Focus on breathing while keeping good posture. Muscles relax and stretch more than usual. This helps flexibility over time.

You also become more aware of your posture. Core muscles become stronger with a relaxed, upright stance. Balance exercises help improve mobility in areas of stiffness. These are often caused by lack of movement or muscle use.

Improved balance

Tai Chi and Qigong can be great for balance. Tai Chi is a low-impact way to gain strength and endurance, but more importantly, it can help with posture and reduce the risk of falling in older adults.

Tai Chi encourages slow, careful movements while being aware of posture, alignment, and relaxation. It helps with coordination and muscle control which can make everyday activities, like getting up from a chair, easier.

Passive stretching poses get circulation going, increase flexibility and strength, and improve range-of-motion in joints. Deep breathing during training will help you become more aware of your body’s positioning, making it harder to fall due to missteps. This combination of aspects can benefit anyone, from beginners to experienced athletes!

Reduced stress

Worrying about current health challenges is common. Harvard Health Publishing confirms that Tai Chi and Qigong can help counteract stress. Studies prove these exercises have positive mental, physical and social benefits, such as reducing stress and anxiety.

The journal Health Psychology released results from a study. It compared cortisol levels in people who practiced tai chi for at least 15 minutes each day for three months with those who didn’t. The ones doing tai chi had significantly lower cortisol levels.

Furthermore, tai chi and qigong can reduce depression, improve psychological well-being, increase self-esteem and render resilience against stressful events. Through balancing body movements and mindful breathing, individuals can gain better posture and stress relief.

Types of Tai Chi and Qigong

Tai Chi and Qigong are both ancient Chinese forms of exercise. Tai Chi is also called Taijiquan. It’s a martial art that involves slow, graceful and flowing movements coordinated with the breath. Qigong is more of a health-oriented practice. It focuses on the energy flow through the body.

Both can help with posture, reducing stress and increasing strength and flexibility. Let’s explore the different types of Tai Chi and Qigong and how they can help with better posture:

Tai Chi

Tai Chi is a form of moving meditation, sometimes known as moving yoga or shadowboxing. Its movements and postures help promote energy flow in the body and enhance well-being.

Most styles are gentle, continuous poses or movements. At the basic level, you slowly move through a sequence of postures as directed by an instructor. With each pose, your concentration grows, as does your strength.

Five main styles exist: Chen, Yang, Hao/Wu/Hao Wu Chuan, Sun and Wu/Hao. They share common principles, like keeping the body relaxed, yet each has its own features. Traditional Tai Chi classes usually contain forms from each. Specialty classes for each style are also available.

Choose an instructor certified by organizations like The National Qigong Association or The American Qigong Association. That way, you can get the most benefit from your training and progress on your journey to better posture and improved well-being.


Qigong – also known as Chi Kung – is a Chinese form of exercise. It involves gentle movements, mindful focus and ways to stretch & strengthen the body. “Qi” means breath or energy. “Gong” means work or discipline. Qigong is said to nurture heart, mind and spirit.

Qigong helps improve posture. It does this by building strength, flexibility, balance & coordination. When practiced regularly, it increases bone density. Many movements require slow, precise movement. This strengthens muscles while lengthening them. This brings balance while practicing postural control & good alignment.

Most styles of Qigong include standing exercises. Lifts & twists in various poses are combined with flow forms. Arms can be twisted to circle or standing on one leg. Breath work like sighing or chest expansions are used. This helps align active movement with relaxation techniques. This energizes the body while calming the mind.

When performing Qigong, proper posture should be used. This starts from the spine adjusting forward then upward. This gives optimal alignment for posture health. Short sessions of 10-15 minutes are best. You can find many online resources to help get started.

How to Get Started

Tai Chi is a Chinese martial art form, used for self-defence and exercise. It involves slow, deliberate movements and postures. The purpose is to gain awareness, strength, balance, and flexibility. Tai Chi and Qigong are also great for improving posture.

To begin these disciplines, this article will explain how to get started:

  • Relax and sit tall!

Find a qualified instructor

Do your due diligence before signing up for classes to get the most out of your Tai Chi or Qigong practice! Research the instructor’s background and ask questions about any prior experience they may have. Understand the teaching style and make sure it suits your needs and goals.

Talk in-depth with potential instructors and get a feel for who they are. Look into certifications and credentials from accredited organizations such as The International Qigong Foundation (IQF), The National Qigong Association (NQA), or The World Advanced Micro Acupuncture System (WAMAS).

Consider the following when choosing an instructor:

  • How long the instructor has been teaching and their level of expertise.
  • Whether the instructor is reputable and willing to share their experiences.
  • Whether the instructor can help you reach better posture.

Learn the basics

If you’re new to Tai Chi and Qigong, it’s essential to learn the basics first. To move easily with your body, take time to understand how your body moves. Start with basic Tai Chi and Qigong movements. This will help you become familiar with posture, weight-bearing and other biomechanical principles.

Do basic movements slowly, with control, and in the most efficient way possible. This ensures exercises are balanced, effective and safe. Mastering these basics will give a strong foundation for complex Tai Chi postures. This will also boost flexibility, strength, balance and mobility in joints and muscles. All of which are necessary for good posture.

Common starting points are:

  • Ward Off Right
  • Roll Back
  • Press
  • Push

These correspond to four Tai Chi principles – structure, relaxation, unity and correct technique.

Practice these postures diligently until they become natural. This way you can move on to more advanced variations with confidence. Get instruction from a qualified teacher who is accredited in tai chi or qigong. This will help ensure progress without any risk of injury or fatigue.

Practice regularly

Beginners should remember to practice Tai Chi and Qigong regularly to get better. Start by setting aside 10 minutes in the morning and 10 at night. This will help you become flexible, strong and have good posture.

You can practice with a partner or alone. Group classes are available with qualified teachers. If you’re alone, find tapes or programs for beginners so you can do each move correctly. Books can provide help with processes and answers to questions.

Don’t rush learning; it’s a journey with progression over time. Breathe deeply and be aware of your body. After each session, assess progress with a postural checklist. This will help you set goals and make sure your posture is balanced and healthy!


Tai Chi and Qigong can help you with posture, breathing and physical health. People who practice them have seen improved posture. It’s best to get personalized instruction from a qualified instructor.

These practices have many benefits. If you combine them with other exercises, your posture and balance will stay better. With regular practice, your body will be more relaxed and your mind will be more focused. This will help you stand up tall and breathe deeply with ease.

Frequently Asked Questions

1. What is Tai Chi and Qigong?

Tai Chi and Qigong are ancient Chinese practices that aim to improve physical and mental health through mindful movements, deep breathing, and meditation.

2. Can Tai Chi and Qigong help with posture?

Yes, Tai Chi and Qigong can help improve posture by increasing body awareness, promoting relaxation, and increasing core strength.

3. Do I need any special equipment or clothing to practice Tai Chi and Qigong?

No, you do not need any special equipment or clothing to practice Tai Chi and Qigong. Comfortable, loose-fitting clothing and flat shoes are recommended.

4. Is Tai Chi and Qigong suitable for people of all ages and fitness levels?

Yes, Tai Chi and Qigong are low-impact activities that can be adapted to suit people of all ages and fitness levels. However, it is recommended that you check with your healthcare provider before starting a new exercise program.

5. How often should I practice Tai Chi and Qigong to see results?

Practicing Tai Chi and Qigong for as little as 10-15 minutes per day can yield noticeable results over time. Consistency is key.

6. Can Tai Chi and Qigong help with stress and anxiety?

Yes, Tai Chi and Qigong are often used as stress reduction techniques and have been shown to help reduce symptoms of anxiety and depression.

the back recovery program by alex larsson
Jane Smith is a natural health enthusiast on a mission to uncover effective methods for achieving pain-free living. Through her personal journey with chronic back pain, she has become well-versed in holistic approaches such as yoga, Pilates, and essential oils.

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