Qi gong vs tai chi, and tai chi styles compared
How qigong and tai chi differ and which to start with, then the five tai chi family styles side by side.
Qi gong vs tai chi
Both are slow, breath-led Chinese movement practices built on the same relaxed, upright posture. The difference is mostly in how the movements are put together.
| Qigong | Tai chi | |
|---|---|---|
| What you do | Short exercises, each repeated several times | Moves linked into a longer sequence, a form |
| Learning | A few minutes to learn each exercise | Weeks to months to learn a whole form |
| Movement | Mostly in place, standing or seated | Constant stepping and weight shifts |
| Roots | Breathing and health exercises, centuries old | A martial art, now practiced mostly for health |
| Good for | Starting out, low-energy days, seated practice | Balance, coordination and a flowing routine |
Which should you start with?
If standing is tiring or your balance is shaky, start with qigong: the exercises are simple, stay in place and work well in a chair. If you can stand comfortably and want a flowing routine, start with the tai chi basics. Many classes open with qigong as a warm-up anyway, so you won't have to choose for long.
Can you do both?
Yes, and many people do. A few minutes of qigong, such as the Eight Brocades, is a good warm-up before tai chi. Our 5-minute session is built on two qigong moves, Lifting the Sky and Swinging Arms, and the beginner flow adds tai chi's stances and first moves.
The five tai chi styles
Five family styles, same principles, different feel. New? Start with Yang.
| Style | Feels like | Best for | Origin |
|---|---|---|---|
| 杨 YangYáng | Big, slow, even movements | Beginners. Most classes teach it | Yang Luchan (1799–1872); refined by Yang Chengfu |
| 陈 ChenChén | Spiraling, with bursts of speed | A vigorous, martial workout | Chen Village, Henan, 1600s. The oldest style |
| 吴 WuWú | Compact, with a slight forward lean | Subtle movement and push hands | Wu Quanyou (1834–1902) and Wu Jianquan |
| 孙 SunSūn | High stances and follow-steps | Stiff joints and older adults | Sun Lutang (1860–1933) |
| 武 Wu (Hao)Wǔ | Small, precise, high stances | Detail lovers. Teachers are rare | Wu Yuxiang (1812–1880) |
Two Wu styles: 吴 Wú and 武 Wǔ are different family names.
Forms and programs
| Name | What it is |
|---|---|
| 24 form | Simplified Yang style, 1956. About 5 minutes. The most popular routine. |
| 42 form | Competition routine (around 1989) mixing Yang, Chen, Wu and Sun. |
| Yang long form | The traditional 85 to 108 moves. 20 minutes or more. |
| Tai Chi for Arthritis | Short Sun-style program by Dr. Paul Lam, designed for joint problems. |
| Tai Ji Quan: Moving for Better Balance | Fall-prevention program built on 8 moves from the 24 form. |
| Seated tai chi | Any form adapted for a chair. |