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If you're new to Tai Chi, it's best to start with a class, although you'll still need to practice the exercises on your own. A daily practice of 15 to 20 minutes seems to be the ideal; many Tai Chi masters advise practicing upon wakening and before going to sleep.

But other configurations—such as 30 minutes a day four times a week—also yield benefits. The key is to do it regularly. All you need to do Tai Chi is a few feet of space with a flat surface, comfortable clothes and a commitment. You may not see immediate results, however; it could take several weeks of practice before you start to notice changes in your health.

Finding An Instructor

Tai Chi teachers are not necessarily medical professionals and they do not have to be licensed. Some may be accredited, however The International Association of Mind-Body Professionals has an accreditation process for professionals in the field of acupuncture, naturopathy, meditation instruction, tai chi instruction, etc., and theAmerican Tai Chi Association has a searchable database of its members.

You shouldn't have much trouble finding classes. Your local recreation center, YMCA/YWCA or martial arts school can probably point you in the right direction. If you have multiple sclerosis or arthritis, your local association may sponsor classes at a reduced rate. And some cities have Tai Chi schools. Finally, your health care professional may be able to offer some suggestions.

A variety of styles or schools of Tai Chi have evolved over time, reflecting both growth and development of the form in general as well as differences of style between different teachers. Elements from other martial arts forms have influenced Tai Chi and this has changed its character as well.

Most of the different styles or schools of Tai Chi have been given the surnames of their founders. There are many styles of Tai Chi that exist today, the most popular being:

• Yang Style

• Chen Style

• Sun Style

• Wu Style

Before you sign up for a class (many run in eight- to 10-week sessions lasting one hour each), you may want to sit in on a session or two to make sure you will be comfortable. Consider class size, the instructor's relationship with the pupils and the level of mastery the class seems to show. If you prefer one-on-one classes, individual training often is available. Prices vary widely.

The First Class

After a warm-up, your instructor will teach you the various movements involved in Tai Chi. You'll move slowly and gracefully, and your instructor will help you with the deep, relaxed breathing.

The movements or positions have names like Pay Respect to Buddha, Grasp the Bird's Tail, Carry Tiger to the Mountain and White Crane Spreads Wings. Each sequence involves a series of positions that flow into one fluid set pattern or form with a defined beginning and end. A single form includes many positions; each form generally takes a few minutes to complete. It may be hard to remember all the movements at first but, with practice, you will catch on. You learn through repetition.

In a class, you may perform several forms or just one. You may start out in a basic position: feet parallel and shoulder-width apart, knees bent slightly, head slightly lifted, spine straight and arms loosely at your sides. Motions generally begin at the waist; your focus will remain in that general vicinity, too; the area of the body located about two inches below the navel is known as your tan tien, your center of movement. In Chinese medicine, it's considered the center of the body's chi. And breathing is an important part of Tai Chi—your teacher will coach you: don't hold your breath!

You won't undergo a strenuous workout in a Tai Chi class—it won't be like aerobics, for instance. It's often been compared to slow, controlled dancing—along the lines of ballet. When you finish, you won't feel exhausted, and unless it's hot, you may not even perspire. You shouldn't feel sore—if you do, chances are you aren't doing it right. Talk to your instructor about your technique.

There are no ill effects to Tai Chi, so it can be an enhancement to any regular exercise regimen. And it shouldn't interfere with any medications or medical treatments. As mentioned earlier, however, it's always advisable to check with your health care provider before embarking on any exercise program, particularly if you are out of shape, over 65 or have serious health problems. Also remember to inform your Tai Chi instructor if you have a medical condition and/or are under a health care professional's treatment.