Tai Chi & Qi Gong: Exercises for Balance & Stability

Issue No. 3: Words from the Wise
Words + Illustration - Singha Hon

Tai Chi and Qi Gong are recommended for older adults to prevent falls and improve stability. They are accessible for people with health conditions or limited mobility because they are low impact and can be done anywhere. Tai Chi and Qi Gong are ancient practices that focus on cultivating the Qi, sometimes described as life energy. Both practices focus their movements on regeneration, relaxation, and stability. Tai Chi warms, your body and has a martial art element to it, while Qi Gong is solely for regeneration and wellness.


is the most ‘advanced’ of the poses, though they are all approachable at any level. It is a 1,200-year-old pose that comes from the Qi Gong lineage of the Feminine Sacred Dance. It is good for the nervous system and calming the heart.


is a pose used in both Qi Gong and Tai Chi that is good for circulation. The Pei-pa is a Chinese string instrument, so the pose draws on how one might hold the instrument while playing.

Hugging a tree

is one of the oldest Qi Gong poses - possibly 3,000 years old. The movement is to hold your arms out and gently sink into the pose with your knees bent. If needed for support, you can even hold onto a tree! This pose is aimed at restoring energy. For this pose, imagine absorbing energy through your pores, breathing through your whole body like a tree.

Womanly would like to thank Sat Hon for guidance on Tai Chi and Qi Gong.