How to Perform a Crossed-Arm Rotation Exercise in Tai Chi

The crossed-arm 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 parallel about a shoulder's width apart. Point your toes forward. Bend your knees slightly.
2. Extend your arms out to your sides at shoulder level, your palms open and facing forward.
3. Swing your right arm over to slap your left palm, twisting at the waist but keeping your feet still and minimizing the movement of your hips. Look in the direction of the slap as you turn.
4. Return your right arm back to its original position, and look forward again as you turn.
5. Swing your left arm over to slap your right palm, twisting at the waist but keeping your feet still and minimizing the movement of your hips. Look in the direction of the slap as you turn.
6. Return your left arm back to its original position, and look forward again as you turn.

Tips & Warnings

• Remember to keep your arms extended, but relaxed during the hand slaps.
• According to Tai Chi belief, the crossed-arm rotation exercise promotes spleen and kidney health.
• Repeat the exercise several times in the morning and evening to see the benefits.
• 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.