Chennai: Tai Chi, the slow and flowing Chinese practice that combines controlled movements, breathing and a meditative state of mind, is increasingly finding an audience in India. Often associated with martial arts, the practice has evolved into a popular low-impact form of exercise and wellness activity, particularly among people looking for gentler ways to remain active.
The appeal of Tai Chi lies partly in its accessibility. Its movements are generally slow, controlled and continuous, with practitioners shifting their body weight, maintaining posture and coordinating movement with breathing. This makes it different from high-intensity workouts and may make it suitable for people who prefer moderate physical activity.
Tai Chi originated as a martial art in China and has subsequently become widely practised for health and wellbeing. The National Center for Complementary and Integrative Health describes it as a practice involving slow, gentle movements, physical postures, controlled breathing and a meditative state of mind.
From martial art to low-impact exercise
Tai Chi is traditionally known as Tai Chi Chuan or Taijiquan and has deep roots in Chinese martial arts. Its modern wellness-oriented forms emphasise smooth transitions, balance, body awareness and breathing rather than combat.
The practice is commonly associated with the principles of yin and yang, which represent complementary and opposing forces. In Tai Chi, this philosophy is reflected through shifting weight, alternating postures and continuous transitions between movements.
Traditional practitioners also speak of qi or chi, a concept associated with vital energy. However, descriptions of chi as an energy drawn from the universe and physically transported through the body belong to the traditional philosophical framework of the practice rather than established scientific physiology.
For modern practitioners, the physical aspects of Tai Chi — controlled movement, balance, breathing and concentration — offer a more measurable explanation for several of its potential health benefits.
Why Tai Chi can appeal to older adults
One of Tai Chi’s biggest advantages is that it can provide physical activity without the impact associated with some more strenuous forms of exercise.
The movements involve shifting the centre of gravity, maintaining posture and coordinating different parts of the body. These characteristics can be particularly useful for older adults seeking to maintain mobility and balance.
A 2024 systematic review and meta-analysis involving 28 studies and 2,000 healthy older adults found that Tai Chi improved several measures of balance, including the Timed Up and Go test, functional reach and the Berg Balance Scale. The researchers also found that sessions conducted more than twice a week and lasting more than 45 minutes were associated with greater benefits in some balance measures.
Another systematic review of 24 randomised controlled trials found that Tai Chi reduced the risk and number of falls among older adults while improving several measures of balance and mobility.
These findings are particularly relevant in India, where an ageing population is creating greater interest in accessible forms of exercise that can help older adults remain physically active.
Balance, posture and coordination
Tai Chi requires practitioners to remain aware of their body position while moving through a sequence of postures.
The continuous shifting of weight from one leg to another challenges balance and requires coordination. At the same time, the slow pace gives practitioners more time to focus on posture and movement.
Research comparing Tai Chi with conventional exercise in healthy older adults found that Tai Chi produced greater improvements in several measures of functional mobility and balance, including the Timed Up and Go test, walking performance, one-leg stance and functional reach.
This does not mean Tai Chi should replace every other form of physical activity. Rather, it can form part of a broader exercise routine, especially for people who enjoy activities that combine movement with concentration.
Breathing and mental awareness
Breathing is another important component of Tai Chi practice.
Practitioners coordinate breathing with slow movements instead of performing movements at a rapid pace. This can encourage people to pay greater attention to their breathing and body position.
The meditative component of Tai Chi may also contribute to a feeling of calmness. The NCCIH describes the practice as combining physical postures and gentle movements with controlled breathing and a meditative state of mind.
This combination can make Tai Chi different from exercise that focuses primarily on speed, strength or calorie expenditure.
For people dealing with the pressures of daily life, the practice can therefore provide a structured period in which attention is directed towards breathing, movement and body awareness.
What about Tai Chi walking?
Tai Chi-inspired walking and slow movement routines have also attracted attention in India, particularly in parks and community spaces.
Unlike ordinary walking, these routines generally place greater emphasis on posture, controlled weight transfer, deliberate movement and coordination with breathing.
This can make them attractive to people who find conventional exercise routines intimidating or physically demanding.
However, the term “Tai Chi walking” can refer to different routines, and not every activity promoted under that name necessarily represents a traditional Tai Chi form. Beginners may therefore benefit from learning under a qualified instructor rather than relying solely on social media demonstrations.
India already has traditions linking movement and breath
The popularity of Tai Chi in India has also prompted comparisons with traditional Indian movement practices.
The source material for this article draws a parallel between Tai Chi and Maipayattu, a foundational movement system associated with Kalaripayattu and involving animal-inspired stances, movement and physical conditioning.
There are genuine connections between Kalaripayattu and Indian traditions such as yoga. UNESCO’s International Centre for Martial Arts notes that Kalaripayattu has strong links with yoga and Ayurveda, while academic research has documented the incorporation of yogic techniques into Kalaripayattu training.
However, the stronger claim that Maipayattu was historically a precursor to Tai Chi or Qigong is not established by mainstream historical evidence. Kalaripayattu’s origins themselves are debated, with Kerala Tourism noting that historians place its development across a broad period and that there is no consensus on a precise date of origin.
The similarities in movement, breathing and mind-body awareness are therefore better understood as interesting parallels rather than proof of a direct historical connection.
The Yang family tradition reaches India
India also has an established community practising Yang-style Tai Chi.
The Yang family tradition is one of the most widely known Tai Chi lineages. According to the TaiChi Federation of India, Yang Lu Chan founded the Yang style, while later generations including Yang Cheng Fu helped develop the large, flowing form that is now widely practised around the world. The lineage subsequently passed through Fu Zhong Wen and Fu Sheng Yuan to Fu Qing Quan.
Fu Sheng Yuan was the fifth-generation member of the Yang family tradition, while his son Fu Qing Quan is described as the sixth-generation lineage holder.
The Fu Sheng Yuan Tai Chi Academy India Chapter says Fu Sheng Yuan taught in India and recognised Sifu George Thomas as a representative of authentic Yang family Tai Chi in the country. Thomas established the academy’s India chapter in Chennai in 1998 and subsequently developed branches in several Indian cities.
This established teaching network has helped introduce Yang-style Tai Chi to Indian practitioners beyond specialist martial-arts communities.
Tai Chi is not only for senior citizens
Although Tai Chi is particularly attractive to older adults, its potential benefits are not limited to them.
Young adults can use it as a form of moderate physical activity and body-awareness training, while people who already exercise intensely may use it as a complementary practice focused on mobility, balance and recovery.
Its relatively gentle movements can also make it attractive to beginners who are uncomfortable starting with high-impact workouts.
At the same time, “low impact” does not mean “risk-free” or suitable for everyone in every circumstance. People with significant medical conditions, balance problems or injuries should seek appropriate professional guidance before beginning a new exercise programme.
A practice built around gradual movement
One of the defining features of Tai Chi is the gradual transition from one posture to another.
Rather than treating each movement as an isolated exercise, practitioners move continuously while maintaining awareness of their balance and breathing.
This emphasis on continuity can create a sense of rhythm and coordination. Over time, practitioners may become more aware of how they stand, shift weight and move through space.
Scientific research supports some of the physical benefits associated with this approach, particularly improvements in balance and functional mobility among older adults.
Why it could work well in India
India already has a strong cultural familiarity with yoga, meditation and traditional movement practices. Tai Chi offers another approach to mind-body exercise, albeit from a Chinese martial-arts tradition.
Its emphasis on controlled movement, breathing, balance and concentration may appeal to Indians looking for an alternative to conventional gym-based exercise.
For older adults in particular, the evidence around balance and fall prevention makes Tai Chi worth considering as one component of an active lifestyle. It can be practised with relatively little equipment and does not require the speed or intensity associated with many conventional workouts.
Ultimately, its greatest appeal may be its simplicity: slow movement, controlled breathing and sustained attention.
Tai Chi should not be viewed as a cure-all or as a replacement for medical treatment or other forms of exercise. But as a gentle physical activity that brings together movement, balance and mindfulness, it offers an accessible option for people across different age groups.
(By Dr Mickey Mehta, who is a globally acclaimed holistic health pioneer, with 55 years of yoga practice and 47 years of leading the wellness movement in India, the most sustained tenure in this field worldwide. He has published numerous medical and wellness research papers globally and has been /is associated with leading institutions like Tata Memorial, Jaslok, Breach Candy, and Asian Cancer Institute.)