Tai chi classes usually last about one hour, and may be held once or twice a week. They begin with a gentle warm-up and breathing exercises or a meditation to quiet the mind. The teacher demonstrates individual poses and then leads the class through the sequences, step by step, gradually linking the movements together in longer sequences. The sequences can be done slowly, or with more speed and energy. But movements are always soft and graceful, with careful attention to breathing and posture.
Classes end with cooling down exercises and, sometimes, a short meditation.
At the end of class, you should feel relaxed. If you have pain that lasts more than a few hours after class, talk to the instructor about how to change the movements to work within your limits. Before you begin any exercise program, be sure to ask your doctor's advice about specific movements to avoid. As you learn the basics, you can practice on your own or with a video. Choose your teacher carefully.