How to Perform a Single Whip Movement in Tai Chi

Want to try a gentle way to work on the joints and muscles of the hips and legs? Perform the single whip movement in tai chi.

Instructions

Difficulty: Moderate

Things You’ll Need:

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

1. Place your right foot in front of your body with the knee bent at a 45-degree angle.
2. Keep your left foot about two paces behind with the toes pointed to the side.
3. Push your left and right hands in front of your body, palms out. Keep your elbows slightly bent.
4. Lend back and shift your weight on your left leg.
5. Raise your right toes and pivot your right foot on the heel, turning the toes to the left as you turn your upper body to the left.
6. Bend your right wrist downward and form the fingers of your right hand so that they group together at a point (eagle's beak).
7. Circle the right hand inward toward your chest.
8. Shift your weight to your right leg and extend your eagle's beak out to the right.
9. Step out with your left foot, heel first, and extend your left hand out to the left.
10. Shift your weight to your left leg and place your left foot down firmly (bow stance).

Tips & Warnings

• Keep your breathing deep and coordinated with movements.
• Keep your upper body straight to avoid leaning forward.
• 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.