Yoga vs. Tai Chi: Which Is Right for You? Pros Share the Benefits of Each Practice
If you’re in the market for a low-impact exercise with total-body benefits, yoga and tai chi are likely both on your list. And while they share a few similarities, the two shouldn’t be mistaken for the same practice. Here’s what experts say are the key differences between yoga vs. tai chi, and how you can decide which is right for you. Spoiler alert: You might decide to do both!
The origins of yoga vs. tai chi
Yoga is an ancient Indian tradition, and the word is derived from Sanskrit meaning to join or to unite. It includes physical poses, breathing techniques and meditation. There are many different forms of the practice.
Tai chi, on the other hand, is an ancient Chinese martial art, according to the Tai Chi Foundation. Its origins can be traced back to philosophical and spiritual practices that predate recorded history.
“Tai chi is a traditional Chinese practice incorporating slow, flowing movements, deep breathing and mindfulness,” explains Tom Ingegno, DACM, owner of Charm City Integrative Health. “It's a moving meditation that promotes balance, flexibility, and overall well-being.”
Benefits of yoga vs. tai chi
Arguably, the most prominent commonality between yoga and tai chi is the mental and physical health benefits they provide.
“Both tai chi and yoga focus on the connection between the body, mind and breath,” says Ingegno. “However, tai chi emphasizes continuous, circular movements, while yoga involves holding static poses. Tai chi is often practiced standing, while yoga includes a variety of postures, including seated and lying down positions. Both practices offer numerous health benefits, such as reducing stress, improving balance and coordination and increasing strength and flexibility.”
Yoga places a greater emphasis on stretching and strength-building, notes his wife Maura-Leigh Ingegno, certified 200-hour yoga instructor. She adds that yoga also incorporates a wider range of breathing techniques and may include more meditation practices. The gentle, low-impact movements of both tai chi and yoga have offer significant improvements in balance, cardiorespiratory fitness, cognitive function, mobility, proprioception (the body's ability to sense movement, action and location), sleep, strength, bone density, reduced falls and stroke risk factors.
Why you might consider both yoga and tai chi
“As a 66-year-old fitness professional, I practice both for myself and for the benefit of my older clientele,” says Andrea Lepcio, Founder and Owner at Mighty Fit. “Both have the advantage of slowing one down and are calming to the nervous system. I use both practices to build strength. This can be particularly effective for older clients. In tai chi, we stand upright and move slowly as if through water. The flowing form develops strong muscles, joints and bones. In yoga, we have more variety, moving from standing to seated to prone and supine poses. We build strength, enhance range of motion and balance.”
Both tai chi and yoga can be done in chairs if mobility is challenged, with a focus on breathing to support the movements, Lepcio adds.
When you’re ready to try tai chi, follow along with this beginner-friendly workout video:
If you’re looking for a beginner-friendly seated yoga routine, try the one in this video:
Yoga vs. tai chi: which is right for you?
To decide whether yoga vs. tai chi is best for you, start by thinking about your goals and physical abilities. Tai chi may be more suitable if you prefer a gentler, flowing practice or have limited mobility, says Tom Ingegno, adding that it’s also ideal for older adults looking to improve balance and prevent falls.
Yoga, on the other hand, might be ideal if you're looking for a practice that will challenge you physically and leave you feeling strong and flexible, Maura-Leigh Ingegno explains. You'll have the opportunity to work on mastering poses and discovering your body’s physical capabilities.
Unless it’s chair-based, yoga involves getting down on the floor. That's something to consider if you have physical limitations, Lepcio says, adding that tai chi is similar to dance. Both practices are offered in a variety of styles, so it’s beneficial to try different kinds and see which feels best. You also might enjoy practicing both yoga and tai chi and find it valuable to combine their benefits.
The bottom line on yoga vs. tai chi
“Tai chi and yoga can complement each other beautifully,” Tom Ingegno says. “Practicing both can provide a well-rounded approach to physical and mental wellness. Tai Chi can help you develop a sense of groundedness and flow. And yoga can help you build strength, flexibility and body awareness. Incorporating both practices into your routine can lead to a more balanced and fulfilling wellness journey.”
More on the benefits of low-impact exercises:
Why Low-Impact Exercise May Be the Secret To Easing Depression
Why Women Over 50 Love Barre Workout Routines for Better Balance + Flexibility (Without Joint Pain!)
Yoga for Menopause Helps Tame Hot Flashes, Irritability, Fatigue and More, Experts Agree
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan
