How to Perform a Prayer Wheel Exercise in Tai Chi

The prayer wheel exercise is one of nine exercises practiced by Asian monks and nuns to promote physical and spiritual well-being. Today the exercises are practiced for health and as a warm-up for Tai Chi.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Tai Chi Medidation Music
• Martial Arts Supplies
• Martial Arts Uniforms
• Tai Chi Videos

1. Face forward. Turn your left foot out at a 45-degree angle and place your body weight on it.
2. Lift your right foot and step forward heel first, pointing your toes forward as you step down.
3. Raise both hands to shoulder height, palms facing each other and held about a foot apart. Arms will be fully extended in front of you.
4. Keep your forward knee bent with most of your body weight on it.
5. Lean back on your rear leg, bending your knee and pulling your hands toward you in a downward circular path. Your forward leg will be straight out with your foot flat on the floor.
6. Circle your hands up and out again with your weight shifted until your forward knee is just over your toes.
7. Begin another circle as you rock back on your left leg again. As you move forward and backward, keep your body at the same height level.
8. Repeat the movement several times.

Tips & Warnings

• Imagine you have a wheel in front of you, your hands touching either side of the outer edge. As you move your hands out in a circular path, follow the wheel until your hands return back to the original position.
• Never extend your knee beyond your toes.
• According to Tai Chi belief, the prayer wheel exercise tones the whole body. For this reason, it is the first of the nine temple exercises.
• Practice the exercises slowly and without tension to increase the flow of "chi," or life energy. The results will calm the mind and benefit mental health.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.