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Category: Tai Chi

  • Wuwei

    Wuwei

    Wuwei (无为), often translated as “non-action”, is a fundamental concept in Taoist philosophy and plays an important role in the practice of Tai Chi. It may sound like doing nothing, but wuwei is actually a way of acting without forcing or interfering with natural processes. In this post we explore wuwei through the works of the ancient Taoist philosophers Liezi, Zhuangzi and Laozi.

    Understanding Wuwei

    At its core, wuwei is about letting go of the ego and allowing things to unfold naturally, without our intervention. It means being aware enough to respond to situations appropriately, without creating resistance or conflict. It is not about being passive, but about actively engaging with the world in a way that is aligned with the flow of nature.

    According to Taoist philosophy, all things arise from the Tao, or the Way, the ultimate reality that transcends all dualities. The Tao cannot be described in words, but it can be experienced through direct intuition. To live in harmony with the Tao, we must let go of our desires, judgements and attachments, and be guided by the natural order of things.

    Wuwei is a practical concept as well as a philosophical one. It can be seen in the way we move, breathe and interact with others. In Tai Chi, the goal is not to force the movements or achieve a specific outcome, but to allow them to emerge spontaneously from within.

    Wuwei in Action

    To illustrate wuwei, let’s look at some stories from ancient Taoist philosophers.

    Liezi

    In the Liezi1 there is a story about Liezi riding the wind.

    ‘At the end of nine years my mind gave free rein to its reflections, my mouth free passage to its speech. Of right and wrong, profit and loss, I had no knowledge, either as touching myself or others. I knew neither that the Master was my instructor, nor that the other man was my friend. Internal and External were blended together into Unity. After that, there was no distinction between eye and ear, ear and nose, nose and mouth: all were the same. My mind was frozen, my body in dissolution, my flesh and bones all melted together. I was wholly unconscious of what my body was resting on, or what was under my feet. I was borne this way and that on the wind, like dry chaff or leaves falling from a tree. I knew not whether the wind was riding on me or I on the wind. Now, you have not spent one whole season in your teacher’s house, and yet you have lost patience two or three times already. {p. 40} Why, at this rate, the atmosphere will never support an atom of your body, and even the earth will be unequal to the weight of one of your limbs!

    (The only way to etherealize the body being to purge the mind of its passions.)

    How can you expect to walk in the void or to be chariotted on the wind?’

    In the story, Liezi has spent nine years practising meditation and cultivating his mind and body. Having let go of his ego and desires, he achieves emptiness and unity with nature, and can ride the wind effortlessly, without resistance or struggle.

    Yin Sheng, on the other hand, is still a novice. He is easily frustrated and loses patience, which goes against the Taoist principle of non-action. Liezi reminds him that he needs to purge his mind of passions and desires to reach the emptiness that is essential to wuwei. The story shows that wuwei is not a passive or lazy approach to life, but an active and focused way of being that aligns us with the natural flow of the universe.

    Zhuangzi

    Zhuangzi was a Taoist philosopher famous for his sense of humour. In the Zhuangzi2 there is a story about a man and his fighting rooster.

    There once was a man who wanted his fighting rooster to be more ferocious. He took the rooster to a trainer. In a few weeks’ time he returned and saw that his rooster didn’t squawk as loudly.

    “Not ready yet,” said the trainer. Two weeks later he saw that his rooster barely raised his neck feathers and wings.

    “Not ready yet,” said the trainer. Another week passed. His rooster looked as tame and docile as a chick.

    “You’ve ruined my fine fighting bird!” screamed the man at the trainer.

    “Not at all,” the trainer replied, “See how calm and secure he is, how serenely strong he stands today. The other fighting birds take one look at him and they all run away!”

    This story illustrates wuwei as less is more. Rather than making a fuss and drama, calmness and serenity prevail. This is a quality cultivated by the masters of martial arts above all else: to keep your head and avoid panic. The other birds cannot fathom the trained bird. They see only nothingness, no fear and no anger, and they flee.

    Laozi

    Laozi wrote the most famous book of Taoism, the Tao Te Ching, but paradoxically began it by saying that the Tao that can be put into words is not the true Tao.

    One example of wuwei in the Tao Te Ching3 is in Chapter 17, where it is said:

    “The best leaders are those the people hardly know exist.
    The next best is a leader who is loved and praised.
    Next comes the one who is feared.
    The worst one is despised.”

    This suggests that the most effective leaders are those who act with wuwei, not drawing attention to themselves or forcing their will upon others. They allow things to unfold naturally and lead by example, without seeking personal glory or control. This way of leading is harmonious and beneficial for both the leader and the people they serve.

    Cooking a small fish is another example of wuwei in the Tao Te Ching. In Chapter 64, it is said:

    “A kingdom is like a great, low-lying river, The point where all the streams and torrents in the world converge. If you can keep centered and true, The kingdom will be centered and true. With Wuwei, the whole kingdom is refreshed, Without Wuwei, the kingdom becomes weary and oppressed.

    Just as a small fish should not be over-handled, The ruler must not over-manage the people with force. In this way, the Tao of Heaven is reflected in the land, And all things flourish without being commanded.”

    Just as a small fish should not be over-handled when cooking, a leader should not try to control or manipulate their people too much. By trusting the natural order of things, the kingdom is refreshed and all things flourish without the need for force or excessive intervention.

    Wuwei in Tai Chi

    Rather than forcing the body into a specific position, Tai Chi practitioners allow movements to arise spontaneously from within. In doing so, they develop a deep awareness of, and sensitivity to, the flow of energy within the body and the environment.

    Regular practice brings a sense of ease and relaxation, reduces stress and promotes overall wellbeing. Tai Chi has been shown to improve balance, flexibility and cardiovascular health, and to reduce symptoms of anxiety and depression. Research also suggests it can reduce inflammation: in one study, participants who practised Tai Chi regularly for 12 weeks showed a significant reduction in inflammation compared with a control group.

    In ancient Chinese medicine, based on Taoism, mind and body are viewed as two aspects of a whole. By reducing mental stress, the body can allocate more time and energy to repair and rejuvenation, resulting in less wear and tear on the system.

    Tai Chi also has a meditative aspect. By focusing on the movements and the breath, practitioners quiet the mind and enter a state of deep relaxation, which can be particularly beneficial for anxiety and stress-related disorders. With regular practice, this state of calm can become a habitual state of mind.

    Wuwei in Daily Life

    The principles of non-action can be applied to all areas of our lives. Here are three ways to begin.

    Awareness. Be fully present in the moment, without judgement or distraction. By noticing our thoughts, feelings and surroundings, we can respond to situations with greater clarity and equanimity.

    Acceptance. Let go of attachment to outcomes. Rather than trying to control every aspect of our lives, we can learn to trust the natural order of things and be guided by it.

    Playfulness and curiosity. Approach situations with openness, let go of expectations and allow yourself to be surprised by the unexpected.

    Wuwei and mindfulness

    Wuwei can also be translated as “no-mind” or “non-intentional action”, implying a state of mind free from attachment, distraction and mental chatter, in which our actions flow effortlessly and spontaneously, without self-consciousness or deliberate effort.

    In this sense, wuwei goes beyond mindfulness, which may still involve a degree of intentional focus or mental effort. But wuwei is not about “doing nothing” or being passive. It is about acting in harmony with the natural flow of the universe, without imposing our own will or agenda on the world around us. In Tai Chi, we allow our movements to arise naturally and effortlessly, while staying actively engaged and focused in the present moment.

    Conclusion

    Wuwei is a fundamental concept in Taoist philosophy and has an important role in the practice of Tai Chi. It involves letting go of our ego and allowing things to unfold naturally, without our intervention. Through regular practice, we can develop a deep awareness of the natural flow of energy within the body and the environment, reduce stress and cultivate a sense of inner peace and calm. By practising awareness, acceptance and playfulness in daily life, we can bring that same ease, harmony and balance to everything we do.

    References:

    1. TAOIST TEACHINGS Translated from the Book of Lieh-Tzü with Introduction and Notes by LIONEL GILES M.A., D.Litt. [1912] https://www.sacred-texts.com/tao/tt/tt05.htm
    2. Zhuangzi. Translated by James Legge
    3. Laozi. Tao Te Ching. The Sayings of Lao Tzu by Lionel Giles [1905] https://www.sacred-texts.com/tao/salt/index.htm
  • The biggest ever Tai Chi review

    The biggest ever Tai Chi review

    Here’s a number to sit with: more than 1.7 billion people live with a musculoskeletal condition. It’s the leading cause of disability on the planet, and low back pain alone tops the list in 160 countries.

    Meanwhile, a slow, quiet practice that people have done in parks at dawn for centuries has just been put under the microscope, and it held up better than you might expect.

    The biggest look yet

    A new paper in the British Journal of Sports Medicine took on a problem that has dogged Tai Chi research for years: lots of studies, patchy results, no clear overall picture. The authors ran no new trial. They gathered 92 existing meta-analyses, drawing on 1,744 randomised controlled trials, and graded the strength of the evidence for 547 different outcomes. Tai Chi was the biggest single category, alongside Qigong, Baduanjin, Wuqinxi and Yijinjing.

    The headline findings for Tai Chi reached high certainty:

    • Better physical function in knee osteoarthritis
    • Better mental health in neck pain
    • Better sleep in fibromyalgia
    • Stronger bones in osteoporosis

    Pain and stiffness eased in several conditions too.

    The sweet spot, according to the reporting: more than six months, at least three times a week, around 150 minutes in total each week. Not heroic. Just steady.

    Now the reality check

    I’d rather tell you this than have you find out from a sceptical friend. Only 23 of those 547 findings (4.2%) reached high certainty, and 179 (32.7%) moderate. The rest were weaker. About 71% of the included reviews were rated high quality. The paper calls these exercises safe, but it doesn’t seem to pool adverse events separately, and the authors are asking for bigger, longer trials.

    So: strong evidence for specific things, promising evidence for plenty more, and no miracle cure.

    The part that made me put the paper down

    Every one of those trials asked the same kind of question: does this help people who already have the problem? That’s good, rigorous science. It’s also exactly the question the Huang Di Nei Jing says is the wrong one to start with.

    That text is thousands of years old, and one passage in the Su Wen has stayed with me. The wise physician, it says, works before illness arrives. Don’t dig the well once you’re thirsty. Don’t start forging your weapons on the way into battle. By then, it’s too late. The sages taught people who weren’t yet ill, because treating a disease that has already taken hold is the slow, costly way round.

    The same page lays out the logic behind it. Live in step with the seasons, with yin and yang, and you stay free of strange diseases. Go against that rhythm, and you wear yourself down from the inside. It’s a whole philosophy of health built on not getting there in the first place.

    Two very different yardsticks

    Western medicine measures what it can count: pain scores, joint function, bone density, hours of sleep. That rigour is a strength, and I’m not knocking it.

    But Tai Chi wasn’t designed to treat knee osteoarthritis. In the Chinese tradition, you practise it to cultivate qi and keep it flowing, to stay supple and settled. Building muscular strength isn’t the aim. A trial that scores it like physiotherapy is judging it by a yardstick it wasn’t made for. Perhaps that’s why the benefits that show up are so broad: function, sleep, mood, bones. Those are the fruits you’d expect from a practice aimed at balance, not bulk.

    A few honest limits. The Neijing predates Tai Chi by many centuries, so the link is one of philosophy, not lineage. The page I’ve been reading talks about living with the seasons, not about exercise or diet. The wider tradition does treat how you eat, rest and move as part of one picture, but that’s the tradition speaking, not a trial result. And science hasn’t confirmed qi as something measurable. Better sleep in fibromyalgia doesn’t prove the classical theory behind it.

    But look where the two approaches land. Gentle, regular practice, kept up over months and years, seems to matter. The review’s authors even suggest community and primary care as a natural home for these exercises, in the name of healthy ageing and chronic disease prevention. The Neijing would nod along.

    The study nobody’s run yet

    Here’s what I’d love to see: big, long trials of people who don’t yet have these conditions, testing whether regular practice, alongside decent food, rest and rhythm, keeps them at bay. That would be digging the well before the thirst. It would also be a genuine meeting of East and West.

    Your move

    If you have a musculoskeletal condition, check with your GP or physio before starting anything new. Otherwise, the message from both the trials and the text is the same: don’t wait until you’re thirsty. Come and try a class, slow down, and keep turning up.

    Sources

    • Chen W-X et al., “Efficacy and evidence certainty of traditional Chinese exercises for musculoskeletal disorders: an umbrella review of meta-analyses,” British Journal of Sports Medicine, 2026. doi:10.1136/bjsports-2026-111792 (PubMed)
    • Huang Di Nei Jing Su Wen, in Ilza Veith’s translation, p. 105.
  • Tai Chi Summer Course

    Tai Chi Summer Course

    Two Weeks on the Sand: Training at Sennen Cove, Summer 2026

    Tai Chi and Kung Fu beside the sea in Whitesand Bay

    This summer we moved our training out of the hall and onto the beach. For two weeks in July and August, students and teachers from the Truro, Falmouth and St Agnes classes met at Sennen Cove, on the edge of Whitesand Bay, and trained from morning until late afternoon with the Atlantic in front of us.

    How Cornwall became our summer home

    It started in 2005, when our Easter course at Warwick School was double booked. Lying in the bath, I wondered what would happen if we ran it in Cornwall instead. We had been holidaying here for years, ever since a hurricane flattened our tent in North Devon, so I consulted the I Ching and tossed a coin: heads we go, tails we stay. It came up heads, and it changed our lives.

    We piloted a week-long course based at the St Just Sports Centre, with everyone staying in holiday cottages nearby, and for years afterwards we came back every Easter and for three weeks each summer. In 2010 we booked a cottage by mistake that turned out to be a permanent let. The coin pointed the same way again, and we moved here that September.

    In 2018 a researcher from ITN asked about filming our summer course. Sennen Cove, where we usually finish the course with a beach party, was the obvious setting. The weather held all week and the crew captured wonderful footage for an ITN Tonight documentary on alternatives to painkillers.

    Students from near and far

    Over the years our courses have drawn people from across the country and around the world. This year we welcomed students and teachers from our Cornish clubs, the Midlands, Brighton and Switzerland. Training beside people with different habits and different questions sharpens everyone’s practice.

    Week one: Tai Chi (27 to 31 July)

    Tai Chi dance at Whitesand Bay with Bea and Jane

    We worked through the Tai Chi forms and spent a lot of time on sticky hands, the two-person practice of listening, yielding and responding. Sand is a demanding teacher: the ground moves under you, so balance and rooting have to be honest. Bea partnered Jane, a dance graduate from Switzerland, and we were struck by how quickly she grasped the principles of spontaneous movement, or Wuwei.

    The UK heatwave was at its height, but a light haze and patchy cloud kept the beach comfortable. At lunch Bea’s large canopy gave shade, so everyone could rest properly before the afternoon session.

    Week two: Kung Fu, Hand of the Wind (3 to 7 August)

    The second week was mostly for our more experienced students, so we moved into freeform training. Alongside more sticky hands, we took apart techniques that are notoriously hard to get right, such as the rear naked choke. Slowing a technique down, separating its parts and rebuilding it is where real understanding comes from.

    Camping, breakfasts and Cornish food

    Many of us camped at Brea Vean Farm, where the nights were warm and there was no morning dew. We started each day early with a full cooked breakfast, most often at the Dog and Rabbit, and tried other cafés in St Just and Sennen Cove too.

    Evenings were spent around West Penwith: Newlyn, the Mackerel Sky, the Tolcarne Inn, Mousehole, the Coastguard Inn, and a takeaway from the Red Star Beijing in St Just.

    Join us next time

    Whether you are new to Tai Chi, coming back after a break, or already training and ready to go deeper, our courses are built for steady progress over days rather than a single hour. To hear about the next course, get in touch.

  • FAQ

    FAQ

    So you have questions? You can always chat to us on social media or enroll in one of our classes in Cornwall. Here are the frequently asked questions (FAQ) about Tai Chi along with their answers:

    General Questions

    1. What is Tai Chi?
      • Tai Chi is a soft internal style form of exercise that involves slow, flowing movements, deep breathing, and meditation.
    2. What are the benefits of practicing Tai Chi?
      • Tai Chi can improve balance, flexibility, strength, and cardiovascular health. It can also reduce stress, anxiety, and depression.
    3. Is Tai Chi a martial art or a form of meditation?
      • Tai Chi is both a martial art and a form of meditation. Some teachers emphasize self-defense, and some teach it for health and wellness purposes.
    4. How is Tai Chi different from other forms of exercise?
      • Tai Chi is a low-impact, low-intensity exercise that is gentle on the joints and suitable for people of all genders, and all ages and fitness levels. It emphasizes meditation, relaxation, and slow, fluid movements. Tai Chi is known as an internal style which means cultivating Qi or life force in contrast to external styles which are more physical and develop the muscles.

    Tai Chi Practice

    1. What do I need to start practicing Tai Chi?
      • You only need comfortable clothing and enough space to move around. Some people prefer to practice barefoot, but soft-soled shoes are also an option.
    2. How often should I practice Tai Chi?
      • It is recommended to practice Tai Chi at least two to three times a week for the best results. However, even practicing once a week can provide some benefits. In China they practice Tai Chi every morning in the parks before going to work.
    3. Do I need to warm up before practicing Tai Chi?
      • It is recommended to warm up before practicing Tai Chi to prevent injury and improve performance. You can do some light stretching, walk around, or perform other gentle exercises to get your body ready. Warming up and doing some deep breathing and Qigong before you start helps to open the energy channels so your practice can benefit Qi cultivation rather than purely physical exercise.
    4. Can Tai Chi be practiced alone or with a partner?
      • Tai Chi can be practiced both alone or with a partner. When practicing alone, you follow a set of choreographed movements. When practicing with a partner, you practice specific martial arts techniques and self-defense strategies. Tai Chi is based on Taoist philosophy and so Yin-Yang balance means giving a balanced emphasis to both forms and partner exercises like sticky hands.
    5. What should I wear when practicing Tai Chi?
      • Wear loose-fitting, comfortable clothing that allows for freedom of movement. Cotton or other breathable fabrics are a good choice. You can also buy a Tai Chi uniform based on a Chinese Mandarin style design which is popular with more advanced students but also suitable for beginners. This can help you get into the Tai Chi mindset.

    Tai Chi Techniques

    1. What are the basic Tai Chi movements?
      • Tai Chi movements emphasize natural movement, so this means an upright posture and a straight back, keep the shoulders relaxed, don’t step too far or lock the joints, and don’t overexert yourself. Tai Chi movements are always circular.
    2. How do I perform the Tai Chi movements correctly?
      • Tai Chi movements should be performed slowly, smoothly and with intention. You should focus on your breathing, body alignment, and the flow of energy in your body.
    3. What is the proper breathing technique for Tai Chi?
      • Tai Chi breathing involves deep, slow, and natural breathing. You should inhale deeply through your nose and exhale slowly through your mouth. In the form breathe in on inwards movements and out on the outward movement.
    4. How do I maintain balance while practicing Tai Chi?
      • To maintain balance while practicing Tai Chi, you should focus on your body alignment, keep your weight centered, and move slowly and smoothly. Co-ordinate the upper and lower body and avoid leaning.

    Tai Chi Styles

    1. What style do you teach at Cornwall Tai Chi?
      • We teach Lee style as taught to us by our teacher Chee Soo.
    2. What are the different styles of Tai Chi?
      • There are several types of Tai Chi styles including traditional family styles and more modern composite styles which have been designed as fitness exercises by Chinese teachers. Some say there are as many variants as there are Tai Chi teachers. Some styles emphasize order and specific regimented techniques, some are more free-style, some include both elements.
    3. What are the characteristics of each Tai Chi style?
      • Yang style is gentle and flowing with big stances and leaning
      • Chen style is more explosive and vigorous like Shaolin kung fu
      • Wu style is more Yin, gentle, compact and smaller stances
      • Sun style is light and agile
      • Hao style is fast and compact
      • Lee style is a Yin and Yang style so somewhere in the middle
    4. How do I choose a Tai Chi style that is right for me?
      • You can choose a Tai Chi style based on your goals, physical abilities, and personal preferences. You can try different styles and see which one resonates

    Tai Chi Instructors

    1. Do I need a Tai Chi instructor to learn Tai Chi?
      • While it is possible to learn Tai Chi from videos or books, having a qualified instructor can help you learn the correct techniques, avoid injury, and deepen your practice.
    2. How do I find a qualified Tai Chi instructor?
      • You can search for qualified Tai Chi instructors in West Cornwall on this website. If you live outside Cornwall please visit our Association’s website.
    3. What qualifications should I look for in a Tai Chi instructor?
      • Look for instructors who have completed a formal instructor training program, have years of actual teaching experience, and are knowledgeable about Tai Chi principles and techniques. It’s also important to find an instructor who has a teaching style that resonates with you.

    Conclusion

    Tai Chi is a wonderful practice for both physical and mental health and can be enjoyed by people of all ages and fitness levels. With the right guidance and consistent practice, you can experience the many benefits of Tai Chi, such as improved balance, flexibility, strength, and mental well-being. Tai Chi, if taught correctly, is also an ancient and powerful form of self-defence training that will greatly improve your chances of survival if attacked right from the first lesson.