Try a Tai Chi expert’s go-to morning routine to release tension and boost focus

Man performing Tai Chi in domestic setting — (Image credit: Getty Images / Gravity Images)

Tai Chi is a mindful movement practice that focuses on slow and intentional exercises to support physical and mental wellbeing.

“It works to gently release deep-seated joint stiffness, muscle tightness, and mental stress,” explains Tai Chi teacher Brian Thompson. “It can even help quiet an overactive mind and bring you back into a grounded, present state.”

While you can practice Tai Chi at any time of day, a morning practice can be particularly helpful for waking up stiff joints, boosting energy and improving focus.

Try the five-minute morning Tai Chi practice

1. Self-massage and Qigong body cupping

Sit on a chair or off the side of your bed.
Relax your shoulders and begin massaging your neck, arms, midsection and legs, to wake up your body and stimulate circulation.
Cup your hands and pat up and down your shoulders, arms, chest, torso and legs, creating a suction motion.

Posture tip: Maintain a relaxed upright posture. Keep your wrists relaxed so your cupped hand creates a gentle, hollow tapping sensation without harsh impact.

2. Lifting water

Reps: 3-5

Stand with your feet shoulder-width apart, shoulders relaxed, a slight bend in your knees, and spine extended.
With your hands relaxed and fingers loosely hanging down, raise your arms gently to shoulder height as you inhale.
Extend your wrist joint so your palms face forward, and gently lower your arms, keeping your elbows soft.
Exhale through your nose as you lower for at least a count of four.

Posture tip: Keep your arms relaxed, and your knees and feet in alignment.

Breathing tip: Nasal breathing helps to regulate your breathing and calm your nervous system.

3. Silk reeling (chan si gong)

Set up:

Stand with your feet slightly wider than shoulder-width apart, shoulders relaxed, chest upright and chin slightly tucked.
Bend your knees slightly, with your weight centered.
Rest your left hand on your left hip or waist.
Hover your right hand in front of you at waist height, palm down, keeping your elbow lower than your wrist.

Four steps of silk reeling:

Turn 1: Rotate your waist slightly toward your left, and rotate your right hand so your palm faces up.
Weight shift 1: Shift your bodyweight toward your left leg, bending your left knee, and moving your right hand across your body and up to shoulder height.
Turn 2: Turn your palm down, and move your right hand across your body to your right, then lowering your right hand to waist level as you rotate it so your palm faces up.
Weight shift 2: Shift your bodyweight to your right leg, bending your knee slightly.
Switch sides after practicing slowly on one side first.

Posture tip: Practice slowly so the motion is smooth and continuous, like unwinding and winding silk from a cocoon without jerking or locking your joints. Keep your joints and limbs soft.

Breathing tip: Inhale through your nose as your hand draws inward toward your body. Exhale through your nose as your hand arcs outward away from your body.

4. Gather and release

Reps: 3-5

Stand with your feet slightly wider than shoulder-width apart, shoulders relaxed, chest upright and chin slightly tucked.
Bend your knees slightly, with your weight centered.
Turn your palms up and raise your arms to the sides and overhead, leading with your fingers and looking up.
Turn your palms to face down and slowly lower your hands back to waist level, gently flexing and extending your wrists in a wave-like motion as they descend.

Posture tip: Imagine a calm, peaceful energy going over your head and body as you float your hands up and down.

Breathing tip: Inhale and exhale through the nose so you do not release too much carbon dioxide.