How to Perform a Picking Fruit Exercise in Tai Chi

The picking fruit 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.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

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

1. 
    

   Face forward with your legs about a foot apart. Point your toes forward.

2. 
    

   Extend both arms overhead, reaching up as if to pick fruit from a tree.

3. Keep your arms extended and stretch up as high as possible with the right hand.

4. 
    

   Return your right arm even with your left, then stretch up as high as possible with the left hand.

5. Continue to alternate right and left arm stretches several times.

Tips & Warnings

• Imagine you're picking fruit from a high tree as you exercise.
• According to Tai Chi belief, the picking fruit exercise activates the kidneys, the spleen and the pancreas.
• 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.

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