Chicago Tai Chi

𝟰𝟱 𝗧𝗮𝗶 𝗖𝗵𝗶 𝗙𝗼𝗿𝗺𝘀. 𝟯 𝗛𝗼𝘂𝗿𝘀. 𝗢𝗻𝗲 𝗚𝗿𝗲𝗮𝘁 𝗚𝗿𝗼𝘂𝗽.

Yesterday at Chicago Tai Chi, a group of students completed our first-ever Short Form Marathon—45 repetitions, just over 3 hours of practice.

And here’s what might surprise you…

• Several participants are in their mid-70s
• Some of us (including me) have knee osteoarthritis
• The entire session was completed pain-free

This wasn’t about pushing harder.

It was about moving better.
Staying relaxed.
Letting the practice do its work.

As the repetitions built, something shifted:

Less effort.
More flow.
A deep sense of calm.

One participant said it best:

“I felt like a vessel that had been thoroughly rinsed—clear, calm, and settled.”

That’s what consistent Tai Chi practice can do.

Not overnight.
But step by step.

If you’ve ever been curious about Tai Chi—or want to improve your balance, strength, and confidence in movement—we’d love to have you join us.

Spring classes start April 7 in downtown Chicago.

👉 Spring Schedule link in comments

𝗙𝗮𝗹𝗹𝘀 𝗮𝗿𝗲 𝘁𝗵𝗲 #𝟭 𝗰𝗮𝘂𝘀𝗲 𝗼𝗳 𝗶𝗻𝗷𝘂𝗿𝘆 𝗮𝗺𝗼𝗻𝗴 𝗮𝗱𝘂𝗹𝘁𝘀 𝟲𝟱+.

Many falls occur while walking — when we step onto a slick surface or encounter an obstruction.

One of the skills trained in Tai Chi for Balance is the ability to step without immediately shifting weight, then stepping back to avoid a trip or a slip.

In this short 10-minute video, I demonstrate a Tai Chi walking exercise that trains this ability to step forward and step back safely.

This exercise comes from my doctor-recommended Tai Chi for Balance program, designed to help older adults improve balance and reduce fall risk.

Watch the video here:
👉 https://youtu.be/Tq8XseUZjY4?si=Nh0QUjbnwzEQi6XU

Interested in Tai Chi for Balance training?

Registration is now open for my Spring 2026 Tai Chi for Balance Level 1 course. (Link in comments)

Have you practiced Tai Chi walking before?

Tai Chi Walking Exercise 2 | Step Forward & Back to Improve Balance 𝗖𝗼𝗻𝗰𝗲𝗿𝗻𝗲𝗱 𝗮𝗯𝗼𝘂𝘁 𝗯𝗮𝗹𝗮𝗻𝗰𝗲? 𝗛𝗮𝗱 𝗮 𝗿𝗲𝗰𝗲𝗻𝘁 𝗳𝗮𝗹𝗹? 𝗟𝗼𝗼𝗸𝗶𝗻𝗴 𝗳𝗼𝗿 𝗮 𝘀𝗮𝗳𝗲, 𝗹𝗼𝘄-𝗶𝗺𝗽𝗮𝗰𝘁 𝗧𝗮𝗶 𝗖𝗵𝗶 𝗲𝘅𝗲𝗿?...

📘 A new blog post for you — especially if you’re curious about the deeper side of Tai Chi and Qigong.

I’ve been reading Taoism: A Journey Towards Unity by Paul Cavel and just shared some reflections on how the Water Method tradition influences the way I teach at Chicago Tai Chi.

If you’re interested in:

• How Taoist principles shape Tai Chi practice
• Relaxation and awareness vs. force and strain
• Ancient ideas applied to modern health, balance, and calm

…I think you may enjoy the article.

I also included a link to my recent interview with Paul if you’d like to hear him speak about these ideas directly.

👉 Read the post here:

A Taoism Book I Recommend — And What It Means for Tai Chi and Qigong Practice A thoughtful look at Water Method Taoism, Paul Cavel’s new book, and how Taoist principles influence Tai Chi, Qigong, and modern health practice.

𝗡𝗲𝘄 𝘃𝗶𝗱𝗲𝗼 — 𝗧𝗮𝗶 𝗖𝗵𝗶 𝗪𝗮𝗹𝗸𝗶𝗻𝗴 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 #𝟭 ☯️

As Tai Chi movements go, this one is quite basic. And that’s exactly why it’s valuable.

This exercise begins to train an important falls-avoidance skill: when stepping, learning to separate the landing of the heel from the weight shift forward.

This helps build leg and hip strength and begins to train your nervous system how to take a step and 𝙣𝙤𝙩 𝙞𝙢𝙢𝙚𝙙𝙞𝙖𝙩𝙚𝙡𝙮 𝙘𝙤𝙢𝙢𝙞𝙩 𝙩𝙤 𝙞𝙩.

That's one key to avoiding trips and slips.

If balance, stability, or fall prevention are on your mind, this is an ideal place to start.

👉 Watch here: https://youtu.be/i-2zenSujUc?si=OYigbrUfl_zw3Pdq

If you try it, let me know how it feels for you.

Chris
Chicago Tai Chi

Tai Chi Walking Exercise 1 | Improve Balance & Prevent Falls Concerned about balance? Had a recent fall? Looking for a low-impact Tai Chi-based exercise?This video is for you.Tai Chi Walking Exercise 1 is a terrific pr...

Students often ask about the deeper principles behind Tai Chi and Qigong practice.

A new book by Paul Cavel, 𝙏𝙖𝙤𝙞𝙨𝙢: 𝘼 𝙅𝙤𝙪𝙧𝙣𝙚𝙮 𝙏𝙤𝙬𝙖𝙧𝙙𝙨 𝙐𝙣𝙞𝙩𝙮, provides a clear framework for understanding the Water Method of Taoism—an approach that emphasizes relaxation, awareness, and steady internal development.

I’ve benefited from Paul’s teaching for many years and was glad to share a review of his new book on the Chicago Tai Chi blog.

You can read it here:
👉 https://wp.me/p2FRvF-4v4

Tai Chi in the News—

Tai Chi walking may help lift winter blues.

See comments for guided practice video.

Several minutes of ancient walking technique alleviates winter sadness Shamar Thomas, a personal trainer based out of Chicago, describes it as a sequence of deliberate, flowing steps performed with relaxed shoulders.

Water Method Qigong (Part 2) is live 🎥

Chris Cinnamon interviews Energy Arts Senior Instructor Paul Cavel.

Learn how to start a daily practice, train with the 70% rule, and use Heaven & Earth Qigong to sustain real progress.

Read/watch on our site → Water Method Qigong (Part 2) is live 🎥
How to start a daily practice, train with the 70% rule, and use Heaven & Earth Qigong to sustain real progress.

Read/watch on here → https://wp.me/p2FRvF-4t8

Our Fall Qigong Workshop with Paul Cavel starts next Thursday, October 16.

A few in-person seats remain open. Livestream option available too.

Learn Heaven & Earth Qigong with Paul Cavel in Chicago - in person or via livestream: paulcavel.com/chicago ⏰ 16-19 October @chicagotaichi #qigong #qigongexercise #qigonghealing #energyhealing #chinesemedicine #taoism