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Tai Chi for Beginners Video | Dr Paul Lam | Free Lesson and Introduction

Dr Paul Lam - Tai Chi Productions

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Learn Tai Chi from the beginning with Dr Paul Lam . This is the free first lesson from the Tai Chi for Beginners program, including introduction, how to use the program, staying safe, warm-up exercises, your first movements, and cool-down.

What is Tai Chi for Beginners?

Tai Chi for Beginners is Dr Paul Lam's program suitable for beginners, consisting of fluid, gentle and relaxed movements suitable for anyone and can be practised almost anywhere. It includes the Six Easy Steps, including four Qigong exercises, five foundational movements (including Tai Chi Walking), and the Tai Chi for Beginners set based on the 24 Forms, the world's most popular tai chi set. Starting with warm-up exercises, Dr Lam guides you steadily through each step as though you were in his class. This program improves muscular strength, flexibility, balance, and confidence.

What will I learn in this free lesson?

0:00 Introduction
0:39 How to use this Program
4:33 Introduction
4:37 Why Tai Chi for Beginners?
5:35 What is Tai Chi?
8:57 Welcome
10:59 Warm Up Exercises
22:47 Learn New Forms
36:47 Run Through Lesson One
38:19 Cool Down Exercises
39:42 Message

Who is this program for?

Tai Chi for Beginners is suitable for all ages and fitness levels. You can practise seated or standing, and adjust the depth of your movements to what feels comfortable.

Is Tai Chi good for health?

Yes. Medical studies have shown that tai chi improves muscular strength, flexibility, balance, and mental wellbeing. Dr Lam's Tai Chi for Health programs are supported by the US Centers for Disease Control and Prevention (CDC), and health departments and arthritis foundations around the world.

Continue your Tai Chi journey

➡️ Ready for the complete program? Get clear, supportive, step-by-step guidance from Dr Paul Lam through Online Tai Chi Lessons here: https://www.onlinetaichilessons.com/t...

About Dr Paul Lam
Dr Paul Lam is a retired family physician, tai chi expert, and founder of the Tai Chi for Health Institute. He created the Tai Chi for Health programs, practised by millions of people worldwide. His programs are supported by the US Centers for Disease Control and Prevention (CDC), and health departments and arthritis foundations around the world.

20 Comments

@drpaullamtaichiproductions Creator 5 years ago (edited) Pinned

The Six Easy Steps are ideal for beginners. My Tai Chi for Beginners program is based on the 24 Forms, the most popular tai chi set in the world. It is easy to learn and quick to gain health benefits. You can continue to practice it for lifetime or use it to join seamlessly to the 24 Forms.

Do give Tai Chi for Beginners a try by subscribing to my Online Tai Chi Lessons : https://www.onlinetaichilessons.com/tai-chi-for-beginners/?utm_source=youtube&utm_medium=video&utm_campaign=tcb-free-first-lesson-hIOHGrYCEJ4&utm_content=pinned-comment

Enjoy tai chi and better health.

@SaintsDaz84 9 months ago

Who’s here in 2026?!

@profshenoy 3 years ago

slowing down helps diminish stresses of ageing . Tai Chi does just that .

@synseyful 5 years ago

Thank you I am wheelchair-bound so I only can do what I can but I still feel calm and at easy doing tai chi with you all

@RinconcitoDeMarthaYMono 2 years ago

Tai chi it’s so good for people with panic attack and anxiety like me 😢😢 I’m practice at the public parks and the people looking at my like I’m crazy 😝

@jordanl6380 6 years ago

I cannot express enough how grateful I am to you for creating and sharing these videos for free.... I will absolutely buy them at some point, as they are the best instructions on Tai Chi I have ever seen. Your energy is so calm and comforting, and I just had to say thank you for being so kind and generous. I’m sure these videos help a LOT of people.

@drpaullamtaichiproductions Creator 8 years ago

I have answered this several times, making a dvd is a very expensive exercise, once made it is difficult to change let alone the immense cost. Our team did our best, we paid for a professional announcer - and did everything else as profesional and as good as we could. We produced our work with passion and the only objective to help empower people to improve health and wellness. No way we can please everyone or change everything. Thanks for all those who support and appreciate our work and benefited from it. Thanks for those who understand and appreciate how much work and expense we put in compare to vast majority of dvds, and that there is no perfection for every viewer. May I suggest coming to my workshop then you would just have my voice and no announcer.

@scotuslaurentius2763 6 years ago

I'm stuck in a hotel room in quarantine for two weeks so these lessons are really cool for me right now.

@lbatemon1158 3 years ago

"It's better to learn fewer movements well, than rushing through many movements". Exactly how I feel about yoga! I'm excited to learn and incorporate Tai chi into my exercise regime. It's a recommended exercise for my blood type, according to Dr. D'Adamo's book, Eat Right 4 Your Type. I have 18 years of ballet and ballroom dancing, and love yoga, so I'm excited to learn this art of movement! Thank you for putting this for free on YouTube!! Your passion for it must be immense to make it available in this way, and I thank you for being a bringer of light into this dark world!

@carrollindsay432 8 years ago

Dr. Lam the adage says when the student is ready the teacher will appear. I am ready for this lifestyle change thank you.

@SpammytheHedgehog 2 years ago

This is great training for a Waterbender.

@drpaullamtaichiproductions Creator 6 years ago

Chung Nguyen, of course I am not a kungfu master, I only interested in bringing health and happiness to people through tai chi. I dislike fighting and violence. I want to help people fight for better quality of life, fight for harmony and peace. I am a medical doctor who focuses on preventive medicine, my colleagues and I care about people and their health. I have been a family physician for over forty years, I involved in many medical research - my passion is at helping people.

@jasonsgroovemachine 2 years ago

Just a day or two ago I saw on NPR a study that said folks that did Tai Chi had a more significant reduction of blood pressure when they were at per-hypertension levels than people that did more cardio focused exercise.

I'm gonna give it a go and see how well that works for me. Plus I could always use better flexibility and balance.

Thanks so much for making these videos and the series. They've been a great place to start.

@drpaullamtaichiproductions Creator 7 years ago

Glad you love our work of passion, we tried very hard to meet everyone's preference. Having reaches well over 15 million people, we found it much more practical to make our work user friendly and instructional clear and step wise. But we are always working on making our work better. Will keep your comments in mind. In fact at the latest advanced series there are only myself teaching but the introduction does have more people - good to see happy tai chi people around the world!

@darlenehale9192 5 years ago

I love the fact that you turn your back to us. So much easier to follow rather than the mirror image when someone is facing you!

@drpaullamtaichiproductions Creator 8 years ago

All my tai chi work is about health, no fighting.

@jaidosmith6518 10 years ago

I have never been so relaxed without a massage. Tai Chi is so soothing. Day one down!

@lorenacharlotte8383 6 years ago

He has such a benevolent and genuine expression. He inspires trust right away. Thank you Dr. Paul, Students and everyone else that contributed to the production.