# Finding a practice that suits you > Yoga, tai chi and qigong feel different, so start gently, try one or two, and keep the one you enjoy. At home you need very little: a quiet corner, a chair or mat, and a regular time. - Type: Guide - Topic: Mind & Mood › Mindfulness & Mind-Body Practices - Reviewed by: Andrew Schox, BSc(Hons) PGradDipPod MPod, Podiatrist (2026-10-21) - URL: https://twikka.com/learn/finding-a-practice-that-suits-you - Updated: 2026-10-21 - **Start gently and try one or two practices.** Yoga, tai chi and qigong each have a different feel. - **Keep the one you enjoy.** Comfort and enjoyment are a sensible way to choose. - **Choose a qualified, experienced teacher** and tell them about any health conditions. - **At home, keep it simple:** a quiet spot, a chair or mat, and a regular time. ## How do you find a mind-body practice that suits you? Start with a gentle practice, try one or two, and keep the one you enjoy and find comfortable. Yoga, tai chi and qigong are well-known practices that combine the mind and the body [1], and they feel different from each other. - **Tai chi** is a series of slow, gentle movements and postures, with a meditative state of mind and controlled breathing [2]. - **Qigong** combines body movements, breathing and meditation. It comes in many forms, and you can do it sitting or standing [3]. - **Yoga** is the third of the three most popular mind-body practices in the United States. Along with tai chi and qigong, it can be an excellent choice [4]. A gentle style such as tai chi is a suitable starting point if your fitness is low. You can move on to more active styles as you get stronger and fitter [5]. Choose a teacher who is qualified and experienced, and tell them about any health conditions so they can adapt the practice [6]. As a beginner, skip headstand, lotus position and forceful breathing. If you are older or have a health condition, avoid hot yoga, because its extreme heat and intensity may not suit you [6]. If your main aim is to avoid falls, balance and functional exercises reduce the rate of falls by 24% in older people living in the community. Tai chi may reduce the rate by 19% [7]. > **Try this:** This week, try one gentle practice for a short session. Afterwards, notice whether you preferred slow movement or more stillness, then try a second practice and keep the one you actually enjoy. ## How do you create a space at home for mind-body practice? You need very little: a quiet spot, a little room to move, and a chair or mat. Tai chi takes limited space and no extra equipment [4]. If space is tight, a yoga mat can cover yoga, Pilates, stretching and mobility [8]. A chair may be all you need if standing is hard [5]. - **Pick a quiet, peaceful corner with good air circulation** [9]. Choose somewhere that will keep working for you and won't disrupt other people at home [8]. - **Skip outdoor practice** in thunderstorms, on days with high smog alerts, or in strong winds [9]. - **Choose a regular time.** Many people find a set time helps restore structure and discipline, and support from family helps them take part consistently [10]. - **Ask someone to join you.** Home practice often lacks outside motivation. A weekly routine with someone you live with, or who can easily join you, makes it harder to skip sessions [8]. If you practise online, ask a family member or friend to help set up the screen and connection. Check that your chair and camera are placed where you can see and be seen [11]. Some people still need extra help with the connection after a first setup, so it is fine to ask more than once [11]. A live class led by an instructor may also be easier to keep attending than a self-guided one [12]. ## When to check with a health professional If you're starting exercise after a long break, it's always a good idea to see your doctor first. For an injury or a health condition, see a health professional, such as your doctor or a physio. Pregnant women and people with health conditions should also talk with their health care provider and the instructor before starting yoga, as some poses may need avoiding or changing [13]. People with glaucoma should avoid inversions, and people with compromised bone should avoid forceful yoga. Don't practise yoga under the influence of alcohol, recreational drugs or psychoactive drugs [6]. Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe. If a muscle or joint is sore, or you're sore a day or two later, ease off. See a doctor or other health professional if it persists or gets worse. Unusual tiredness isn't something to push through: get it checked by a doctor. ## Quick answers ### Can I do these practices sitting in a chair? Yes. Qigong can be done sitting or standing, and there are chair-based and bed-based forms of tai chi that use simple moves, breathing exercises and mindfulness. Chair yoga is also taught, including online. If standing for a long time is hard, these are good places to start. Try one and see how it feels. ### What if I've tried before and stopped? Coming back after a break is normal. Start gently again, and try a different practice from last time if the first one didn't suit you. Try one or two, notice which you prefer, and keep the one you actually enjoy. There is no need to catch up on missed sessions. ## Sources 1. National Center for Complementary and Integrative Health. Mind and Body Practices. https://www.nccih.nih.gov/health/mind-and-body-practices 2. National Center for Complementary and Integrative Health. Tai Chi: What You Need To Know. https://www.nccih.nih.gov/health/tai-chi-what-you-need-to-know 3. Dong X, Bergren SM (2016). Qigong among older adults: a global review. Clinical Research and Trials. https://doi.org/10.15761/crt.1000130 4. American College of Sports Medicine (2022). Integrating Eastern Mindfulness Movements into Exercise Routines in the Era of the Pandemic. https://acsm.org/eastern-mindfulness-yoga-tai-chi 5. Moving Medicine. Martial arts. https://everybody.movingmedicine.ac.uk/way-to-move/martial-arts/ 6. Cramer H, Krucoff C, Dobos G (2013). Adverse events associated with yoga: a systematic review of published case reports and case series. PloS One. https://pmc.ncbi.nlm.nih.gov/articles/PMC3797727/ 7. Sherrington C et al. (2019). Exercise for preventing falls in older people living in the community. The Cochrane Database of Systematic Reviews. https://doi.org/10.1002/14651858.cd012424.pub2 8. American College of Sports Medicine (2022). 3 Essentials for Building a Home Gym. https://acsm.org/home-gym-essentials/ 9. Torbay and South Devon NHS Foundation Trust. Tai Chi for beginners – A basic introduction to the forms. https://torbayandsouthdevon.nhs.uk/uploads/taichi-exercises.pdf 10. Nilsson MB et al. (2025). Experiences of Home-Based Participation in a Digitally Distributed Yoga Intervention in Breast Cancer Rehabilitation: Qualitative Content Analysis. Journal of Medical Internet Research. https://doi.org/10.2196/75975 11. Park J, Wiese LAK, Holt J (2025). Online Chair Yoga and Digital Learning for Rural Underserved Older Adults at Risk for Alzheimer's Disease and Related Dementias. Clinical Gerontologist. https://doi.org/10.1080/07317115.2023.2277333 12. Phansikar M et al. (2023). Feasibility and impact of a remote moderate-intensity yoga intervention on stress and executive functioning in working adults: a randomized controlled trial. Journal of Behavioral Medicine. https://doi.org/10.1007/s10865-022-00385-4 13. National Center for Complementary and Integrative Health. Psychological and Physical Practices for Older Adults: What the Science Says. https://www.nccih.nih.gov/health/providers/digest/psychological-and-physical-practices-for-older-adults-science --- Source: Twikka (https://twikka.com/learn/finding-a-practice-that-suits-you). General information about physical activity, not medical advice.