What are tai chi and qi gong?

Tai chi and qi gong are mind-body practices that have been used for thousands of years to promote health. Tai chi is one form of qi gong, but there are some differences in how they are practiced. Both target the energy of the body, traditionally called “qi” (pronounced “chee”), via focused breath and movements.

Tai chi means “Grand Ultimate Fist” in Chinese, and it has origins in various martial arts practices. Author of the Harvard Medical School Guide to Tai Chi, Dr. Peter Wayne, describes tai chi practice in terms of “eight active ingredients:”¹

1. Awareness: Tai chi practice develops focus and mindful awareness.
2. Intention: Tai chi practice actively uses images and visualization to enhance its health effects.
3. Structural Integration: Tai chi practice focuses on good posture and how a person positions the body. Good body positioning leads to better body function, and better function leads to better posture.
4. Active Relaxation: Tai chi practice is a form of moving meditation, using flowing and relaxing movements.
5. Strengthening and Flexibility: Tai chi uses slow movements that are done repetitively. Weight is shifted from leg-to-leg and different parts of the body are flexed and extended.
6. Natural, Freer Breathing: Tai chi practice teaches breathing skills, leading to many health benefits.
7. Social Support: Tai chi practice can involve being a part of a group class. This allows people to form community.
8. Embodied Spirituality: Tai chi practice allows the body, mind, and spirit to work together which helps a person focus on how they connect with others around them.

The “eight active ingredients” described for tai chi also apply to qi gong. Like tai chi, qi gong uses simple movements, but it also focuses on increasing and improving the flow of qi. There are many other types of qi gong in addition to those that use movement. Qi gong translates as “cultivation of life energy,” and in traditional Chinese medicine, “life energy” supports health and wellness.

The movements of qi gong are similar to tai chi in that they are slow, intentional, and coordinated with breath and/or focused attention. One difference is that qi gong postures are often performed standing in place or even while standing still.