Tai Chi Today: Meaning, Styles, and the Role of Qi

Taiji Quan (Tai Chi) combines martial origins with qigong-based qi cultivation. Yang-style and short standardized forms are common. To gain the health benefits shown in research - particularly for balance, osteoarthritis, blood pressure, and mood - practice that pairs form with qi mechanics (Wuji, dantian work, and intentional breath) is recommended. Evidence for benefits in conditions such as multiple sclerosis, migraines, or immune markers remains preliminary and needs further study.

What "Tai Chi" means

The term commonly rendered in English as "Tai Chi" comes from the Chinese Taiji (literally "Supreme Ultimate") and Quan ("fist" or "boxing"). In modern practice many teachers simply say "Tai Chi," while the full name Taiji Quan (or Tai Chi Chuan) reflects its origins as an internal martial art.

Tai Chi is often described as a movement-based system for cultivating qi (energy). Schools vary in emphasis: some train primarily the forms and martial applications, others focus on qi cultivation and health.

Styles and common forms

Yang style is the best-known style worldwide, and several standardized short forms are widely taught - for example 24-, 48-, and longer 88- or 108-move forms. There are also family styles, local variants, and lineage-specific forms tied to regions such as the Wudang Mountains (often referenced in popular culture). Clear's Modified Yang style is one modern variant taught by certain schools.

Qi, choreography, and training priorities

Slow, coordinated movement alone is choreography unless it is paired with the intention and body mechanics that cultivate qi. Many teachers recommend learning qigong (breath- and awareness-based energy work) and basic standing and dantian (lower abdomen) practices first, then bringing that internal training into Tai Chi forms.

Two common foundational practices are the Wuji (neutral) stance and dantian-centered drills (working with the lower, middle, and upper dantians). Once you can feel and direct qi in simple qigong training, you can practice Tai Chi forms with those same mechanics and internal focus. In that approach, the movements serve the energy work rather than existing as only physical choreography.

Health and research snapshot

Research over recent decades has supported specific health benefits of Tai Chi. High-quality studies and systematic reviews show consistent benefits for balance and fall prevention, improvements in osteoarthritis pain and function, modest reductions in blood pressure, and positive effects on mood and quality of life. Tai Chi is commonly recommended as a low-impact form of exercise for older adults and people managing chronic conditions.

Some preliminary studies suggest Tai Chi may help symptoms in conditions such as multiple sclerosis, migraines, or immune-function measures, but evidence there is less established and needs further high-quality trials.

Practice guidance

You can practice qigong on its own to develop the sensations and skills of qi. If you already study Tai Chi, add simple Wuji and dantian work and then revisit your form with those internal mechanics in mind. The movements are important, but their effect increases when they are coordinated with breathing, intention, posture, and relaxed alignment.

1. Review recent systematic reviews and Cochrane analyses on Tai Chi for multiple sclerosis to confirm current evidence.
2. Check systematic reviews or randomized trials assessing Tai Chi for migraines.
3. Check randomized trials or biomarkers studies on Tai Chi and immune function to confirm the strength of evidence.