Tai Chi moves for good sleep

Tai Chi’s slow, mindful movements help calm the nervous system, relax muscles, and reduce night time restlessness. Here are six beginner friendly Tai Chi moves that can support deeper, more restorative sleep, according to calm.com. (Source: Photo by unsplash )

Commencement: A gentle introductory move that focuses on slow arm lifts and mindful breathing. It helps release physical tension, slow down the breath, and prepare the body for relaxation before bed. (Source: Photo by unsplash )

Parting the Wild Horse’s Mane: This flowing movement opens the chest and shoulders, easing upper-body tightness. Its rhythmic, side-to-side motion helps calm racing thoughts and settle the mind. (Source: Photo by unsplash )

Wave Hands like Clouds: One of the most soothing Tai Chi sequences, it uses continuous circular arm motions that promote relaxation, reduce stress, and bring the mind into the present moment, ideal before sleep. (Source: Photo by unsplash )

Brush Knee and Push: A grounding movement that synchronizes breath with motion. It helps regulate the heart rate, relax stiff joints, and create a sense of steady, focused calmness. (Source: Photo by unsplash )

Golden Rooster on One Leg: This balancing pose strengthens lower limbs while improving concentration. Practicing it slowly before bedtime helps quiet mental chatter and centre the mind. (Source: Photo by unsplash )

Closing Form: A calming finish that lowers the arms and regulates the breath. It helps release the last bits of tension and signals the body that it’s time to wind down and prepare for sleep. (Source: Photo by unsplash )