How to Perform a Polishing the Mirror Exercise in Tai Chi

The polishing the mirror 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 with feet about shoulder-width apart.
2. Raise your hands just above your head, palms forward. Pretend you have two rags and you're about to polish a large round mirror in front of you.
3. Move your hands apart as you polish the imaginary mirror, circling your left hand out to the left side and the right out to the right side.
4. Begin to lower yourself as you follow the outside of the round mirror, still polishing in circles with your hands.
5. Keep your back straight as you lower yourself into a deep squat.
6. Bring your hands in together at the bottom of the mirror and begin to rise up.
7. Continue to polish the center of the mirror in circular movements as you slowly stand.
8. Return to your original starting position.
9. Repeat the exercise several times.

Tips & Warnings

• Imagine the round mirror on a vertical plane. Keep your palms against the plane at all times as you polish.
• According to Tai Chi belief, the polishing the mirror exercise strengthens the lower back, the backs of the knees and the insides of the thighs.
• 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.