Tai chi vs yoga: what’s the difference?
Yoga moves through stretches and held positions; tai chi is a slow, continuous flow linked to the breath. For older adults, tai chi has the stronger evidence for balance and falls (Cochrane review, 2019); yoga helps flexibility and mood, but no trial yet shows fewer falls with it (Gentle Years Yoga trial).
| Yoga | Tai chi | |
|---|---|---|
| What it is | Stretches and positions, often held for a few breaths | One slow, continuous flow of movements |
| Pace | Move, hold, release | Never stops, never hurries |
| Balance and falls | No trial shows fewer falls yet | About 20% fewer people falling in a large review (standing tai chi) (Cochrane review, 2019) |
| Knee and hip arthritis | Conditionally recommended, knee only | Strongly recommended (arthritis guideline, 2019) |
| Seated version | Chair yoga | Chair tai chi |
Which should you choose?
If balance is your main concern and you can stand safely, tai chi is the better-studied choice. If stiffness is the problem, chair yoga stretches target it directly. Many people do both: a few chair yoga stretches, then the seated tai chi flow.