How to Perform a Knee Rotation Exercise in Tai Chi

The knee rotation 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 with your feet together.
2. Bend your knees to a 90-degree angle, as if sitting on the edge of a chair. Keep your back straight, but at an incline with your hands lightly resting on your knees.
3. Support your weight through the center of your body, not by supporting your weight on your hands.
4. Circle your knees together out to the left and then around to the right, ending at the forward starting position.
5. Repeat the rotation several times, then perform an equal number in the opposite direction.

Tips & Warnings

• According to Tai Chi belief, the knee rotation exercise will help you prevent arthritis in your middle and old age.
• Practice the exercises slowly and without tension to increase the flow of "chi," your 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.