Which one is more effective, yoga or tai chi?

In fact, there is no absolute distinction between superior and inferior. The effect depends entirely on your exercise needs, physical foundation, and whether you can persist for a long time. There is no such thing as "universally better".

When I had a lumbar prolapse two years ago, I deliberately compared the two. At that time, the doctor asked me to practice more core training and less weight-bearing. I started to practice flow yoga with the blogger. Every time I opened my shoulders and hips, I felt relaxed and relaxed, but if my core didn't keep up, I would often feel a little sore the next day. Later, my mother took me to the Tai Chi team in the community. After half a month of class, I switched to Yang Style Tai Chi's elevated position. I didn't need to squat too low, but walked slowly to adjust my center of gravity. On the contrary, my waist no longer hurt after half a month. I later checked the information and found out that the transformation of Tai Chi between virtual and real is essentially training deep core stability, which is suitable for people like me with weak waist and abdominal strength.

This is not to say that Tai Chi is better than yoga. The little sister around me who wants to practice body contouring chooses Ashtanga three times a week. After more than three months, her waistline has appeared and her hip line has improved a lot. She also tried to follow Tai Chi. After practicing for two months, except for sleeping better, her body shape has basically not changed. After all, the overall exercise intensity of Tai Chi is moderate, and it is not that efficient to quickly gain muscle and shape.

There are always people on the Internet arguing that "yoga hurts the knees and Tai Chi is good for health", or "Tai Chi is practiced by old men and old ladies, and yoga is fashionable". These are really stereotypes. I have seen yoga novices who strained and torn their ligaments due to hard squatting, and I have also seen Tai Chi masters who squatted in incorrect postures and developed effusion in their knees. No matter what you practice, finding a reliable teacher and adapting to your physical condition is the first priority. There is no natural "better".

If you are usually busy at work and want to take some time to relax, then yoga is definitely more suitable. Find an empty conference room during your lunch break, lay out a small mat and practice shoulder and neck stretching for 15 minutes. You don’t have to move and you won’t disturb others.； If you have plenty of time, like to exercise in a social atmosphere, and there happens to be a reliable Tai Chi team in the park downstairs, then practicing Tai Chi with you will definitely be easier than practicing yoga at home in front of videos. After all, you will have someone with you to chat with, and you will be happy while practicing.

To put it bluntly, they are like different flavors of breakfast. If you want to go quickly, you can buy a sandwich and eat it while walking. If you want to enjoy it slowly, you can sit down and drink a bowl of hot porridge with steamed buns. As long as it suits your rhythm and you can eat it for a long time, the nutritional effect is the same. There is really no need to worry about which one is better. The one that allows you to persist in practicing for the first half of the year is the one that has the best effect for you.