How to Perform a Brush Knee, Twist Step Movement in Tai Chi

Want to learn a different way to strengthen those leg muscles? Try the Brush Knee, Twist Step Movement in tai chi. It's disciplined, yet fluid and relaxed ' an "iron fist in a velvet glove" approach to exercise.

Things You'll Need

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

Instructions

1. Turn your upper body slightly to the left as your right hand moves down and your left hand moves up.

2. Take a heel-first step forward with the left foot.

3. Circle your right hand downward past your chest and then upward behind your right ear. At the same time, your left hand comes back toward your chest.

4. Shift your weight forward to your left foot and bring your right hand back from behind and push it forward by the side of your right ear, keeping it at nose level, palm outward.

5. Continue pushing and lower your right hand to waist level as you circle it forward, palm down, over your left knee and left side.

6. Shift your weight back to your right leg and raise your left toes, pointing them outward 45 degrees. Shift your weight forward to your left leg, turning your chest slightly to the left.

7. Bring your right hand toward your chest.

8. Step forward with your right leg as you circle your left hand up behind your left ear and press forward, the palm also facing forward. At the same time, bring your right hand from chest level to waist level and circle it forward over your right knee and out to the right side.

9. Sit back on your left leg and raise your right toes, turning them outward about 45 degrees.

10. Shift your weight forward to your right leg as you circle your right hand down and back while drawing your left back toward your chest.

11. Step forward with your left foot as your circle your right hand up behind your right ear and press forward with it palm forward. At the same time, lower your right hand from chest level to waist level, palm down.

12. Circle your right hand forward over your left knee and out to the left side.

Tips & Warnings

• Use the waist to turn, not the limbs.

• Keep your breathing deep and coordinated with movements.

• Practice the movements 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.