20 times (up and down counts as one repetition (benefits quads and smooths your breathing)
— Stand with feet hip- to shoulder-width apart.
— Inhaling, bend your knees slightly and lift your hands, together, palms down, arms extended, until they reach the level of your eyebrow.
— Exhaling and keeping your knees slightly bent, let the arms come back down to the level of your hips.
— After the movement is completed, and before you begin the next movement, stand back up.
The breath should begin and end with the movement, and should not be forced. Palms face down the whole time, wrists flat, elbows point to the floor the whole time, shoulders are down and relaxed the whole time. The arms should be fairly straight, but not locked. The lifting begins with the hands, not the shoulders, elbows or wrists. (Michael Laughlin, Sun Sentinel)
A resident practices Taiji next to a pet dog outside a temple in Beijing. (Jason Lee / Reuters)
Tai chi is a mind-body practice that goes back thousands of years.
Arthur Rosenfeld, one of the world's foremost experts, calls tai chi one of the crown jewels of traditional Chinese culture, and explains that it is built on a tripod: traditional Chinese medicine, Chinese martial art and Taoist philosophy.
Rosenfeld has been practicing tai chi for more than 30 years. His books are available online, his "Longevity Tai Chi With Arthur Rosenfeld" runs on PBS, and he has created a series of six short YouTube
videos that do a masterful job of explaining tai chi. He is the tai chi go-to guy.
"One of the dimensions of me being in this field is that most really senior skillful guys in this art are not Yale literature majors, and they're not media people," he said. "They're old Chinese men. They're fantastically gifted masters, and I am dirt on their shoes. What they don't have is the ability to pass these on to people skillfully."
Rosenfeld, however, does. Here he offers five exercises that combine the body and the mind, a starter's kit if you will to tai chi. Learn them and grow; the result will be better physical and mental health and self-defense. "You have a recipe no other exercise can offer," he said.
Depending upon how many repetitions you want to do — Rosenfeld recommended a number with each exercise — this sequence could take from 10 to 20 minutes. He emphasized that because tai chi is a mind-body practice, "these exercises must be performed with mindful attention. If the mind wanders, tai chi is lost."
for tai chi examples.