What Are Tai Chi and Qi Gong?

Tai chi, also known as t’ai chi ch’uan, is an ancient Chinese martial art, recognized widely in modern times by its slow graceful gestures and flowing movements. Tai chi is a form or expression of qi gong, and some even argue that research about the two should not be treated separately, but rather as a unified whole. Key features of tai chi include mindfulness, use of imagery (tai chi moves are based on using images as learning strategy), structural alignment, flexibility, relaxation, rhythmic breathing, social support, and integration of body, mind, and spirit.¹

Qi gong is a broader term. It is often applied to practices of movement that have many similarities to tai chi, but it traditionally encompasses more than that. Qi gong translates to “cultivation of vital energy.” Working with that energy (qi or chi) can take many forms, including movements and other activities intended to improve chi flow. External qi gong involves a practitioner directing the flow of chi; it perhaps is better classed as an energy medicine (biofield) therapy rather than as a movement-based one.

How Tai Chi and Qi Gong Work

Tai chi and qi gong are said to work through a number of mechanisms.² As with any types of movement, they can improve strength, range of motion, and overall physical function. Benefits for fall prevention are likely due to improvements in strength and balance. They also boost immunity³ and reduce chronic inflammation.⁴ Both can also be considered forms of movement meditation; as such, they likely have benefit in terms of mindful awareness and the mind-body connection. Proponents of energy medicine also suggest that they enhance subtle energy (qi) movement, which can positively influence health in many ways. Tai chi is also known to have beneficial effects on brain function in neuroimaging studies.⁵

How to Use Them

Tai chi and qi gong are often taught in a classroom format. As is the case for yoga, it is best for beginners to start in a class format to ensure safety and good technique. People can learn a variety of forms. They should start with the basics and then advance over time.

Who Can Use Tai Chi and Qi Gong

2.5 million people practice tai chi in the U.S., and 500,000 more do qi gong.⁶ It is particularly popular within elderly populations. If fall risk and range of motion are respected, tai chi can be tailored to almost anyone; including wheelchair users.⁷