When most people picture 'Tai Chi', images of seniors taking up sedate poses in a peaceful garden often come to mind. Yet while emphasis on stability over speed is key – and there are definite health benefits whatever your age – this perception doesn't give a full picture of the advanced martial art developed initially as a form of self-defence.

Tai Chi instructor Hung Tra hopes to clear the mist surrounding the ancient art.

"It originated from China as an internal martial art - using less physical strength to oppose brute force," he explains.

Unlike externally physical exercises or sports which involve speed and strength, Tai Chi doesn't require these and relies only on internal strength, balance and relaxation techniques.

Based on the Yin/Yang philosophy of balance and harmonisation, Hung says even when facing an attacker, the principle is to reflect the opponents force and use it against them.

"You don't change your opponents, you change yourself," he adds.

The confusion of Tai Chi's true form no doubt arose because it is, in fact, also very good for you.

It's association as a healthy pastime came after when people noticed how much it improved the strength and well-being of those who practiced it.

Hung himself is a living example of this: injuring his knee ligaments when training karate 25 years ago, he turned to Sing Ong Tai Chi as a gentle exercise to build up muscle as opposed to undergoing an operation. After recovering, the martial art soon became his passion.

"The best thing about Tai Chi is people enjoy it, so they are more likely to stick with it long enough to feel the benefits, " he says. "They also sleep better, and generally feel more confident. After the class their blood is pumping, but all tension has left their body."

Participants move their bodies calmly, gently and with awareness, while breathing deeply. Studies have reported regular practice of Tai Chi can lower blood pressure, improve bone density, strength, agility, circulation and balance.

Suitable for complete beginners, Hung's classes are held on Mondays and Wednesdays from 6pm-7pm at Wairau Intermediate School, 113 Becroft Dr, Forrest Hill. For newcomers, the first two introduction classes are free. Phone 021 380 477 or 479 3034 (evening) to join.