Some exercises are designed to give practitioners a better body-sense and to unify the movements of the body. A basic principle of tai chi is that when one part moves, all parts move. Circling Hands. A simple exercise, the circling hands exercise, is a good way to develop this practice of unified body motion. Tai chi is a noncompetitive martial art known for both its defense techniques and its health benefits. As an exercise, it comprises gentle physical exercise and stretching with mindfulness. It has been shown to improve balance control, fitness, and flexibility, and to reduce the risk of falls in older people Not slow, rhythmic, and meditative body movements designed to enhance relaxation, inner calm, and peace. But that's what the martial art of tai chi is all about: slow, rhythmic, meditative movements designed to help you find peace and calm. Tai Chi and Qigong are ancient practices that have led to improved health, fitness, wellbeing and longevity for countless individuals up to the present time. They both cultivate the Qi, also spelt Chi -- the life energy that flows through the body's energy pathways -- by combining movement, breathing and meditation.