Tai chi is an ancient Chinese exercise with movements that originate in martial arts practice. While used as a type of self-defense in its most advanced form, tai chi is practiced widely for its health and relaxation benefits. Those in search of well being and a way to combat stress have made what has also been called “China shadow boxing” one of the most popular low-intensity workouts around the world.

Also known as tai chi ch’uan (pronounced tie-jee chu-wan), the name comes from Chinese characters that translated mean “supreme ultimate force.” The concept of tai chi, or the “supreme ultimate,” is based on the Taoist philosophy of yin and yang, or the attraction of opposites. Yin and yang combine opposing but complementary forces to create harmony in nature. By using tai chi, a person can bring this principle of harmony into their own life. A disturbance in the flow of ch’i (qi), or the life force, is what traditional Chinese medicine regards as the cause of all diseases in the body. By enhancing the flow of ch’i, practitioners of tai chi believe that the exercise can promote physical health. Students of tai chi also learn how to use the exercise in the form of meditation and mental exercise by understanding how to center and focus their cerebral powers.

In the traditional Chinese understanding of health and well-being, tai chi is not regarded as a self-sufficient compartment of a person’s life, as physical exercise often is viewed by Westerners. Instead, tai chi is considered part of an overall way of healthful living that includes massage, proper diet, meditation, and herbal medicines as needed.

The art of tai chi is many things to the many who practice it. To some, it is a stretching exercise that incorporates a deep-breathing program. To others, it is a martial art—and beyond this, it is often used as a dance or to accompany prayer. While the ways in which it is used may vary, one of the main benefits for those who practice it remains universal—tai chi promotes good health.

This sense of well-being complements tai chi’s additional benefits of improved coordination, balance, and body awareness, while it also calms the mind and reduces stress. Those in search of harmony between the mind and the body practice “dynamic relaxation.”