Think limited mobility might stop you learning Tai Chi?
You do not have to match somebody else’s range of movement to begin learning Tai Chi. Different bodies, abilities, confidence levels and stages of life may need different ways to practise.
That can include seated practice, supported standing, using a chair or rail, reducing the range of a movement, slowing transitions or learning one principle before combining it with something more complex.
Tai Chi should adapt to the person, not require the person to fit Tai Chi.
The movement can change without losing the point of the practice.
Adaptation is not about turning Tai Chi into a collection of unrelated gentle exercises. We still work with genuine Tai Chi principles such as structure, balance, controlled weight transfer, relaxation, breathing, coordination, awareness and intention.
Some elements of Tai Chi cannot be reproduced identically in a seated or supported position, and we will not pretend otherwise. Where a movement changes, we explain what is being practised and how it connects to the wider art.
Seated practice
Explore posture, breathing, relaxation, coordination, turning, awareness and appropriate movement principles from a chair.
Supported standing
Use a stable chair, rail or other appropriate support while developing standing awareness, weight transfer and controlled movement.
Smaller movements
Reduce range or complexity so the focus stays on control and understanding rather than forcing a shape.
Start with what works for you
Begin with a version you can do safely and comfortably, then build confidence and understanding from there.
Would adapting the movement help you participate?
Adaptive practice may suit seniors, people with restricted mobility, people returning to movement after a period of inactivity, and anyone who finds standard standing practice difficult. It can also provide options within a mixed class so people can participate at different levels.
Start where you are. Develop from there.
Would you like to find out whether Shang Tai Chi can work for you?
Tell us a little about what you are looking for and whether seated or supported practice would be useful.
Ask about adaptive practiceImportant: Shang Tai Chi is movement education, not medical treatment or rehabilitation. If you have a medical condition, recent injury, significant balance problem or uncertainty about whether an activity is suitable, seek appropriate advice from your doctor, physiotherapist or other qualified health professional.