How to Perform a Golden Rooster Stands on One Leg Movement in Tai Chi

Want to learn a different way to tone those abdominal muscles? Try the tai chi movement known as "golden rooster stands on one leg."

Instructions

Difficulty: Moderate

Things You’ll Need:

• Athletic Headbands
• Sports Apparel & Shoes
• Martial Arts Encyclopedias
• Tai Chi Medidation Music
• Exercise Towels
• Martial Arts Supplies
• Martial Arts Uniforms
• Water Bottles
• Martial Arts Videos
• Tai Chi Videos

1. Face forward, keeping your shoulders, wrists and elbows relaxed. Your hands will be open at your sides, palms facing inward.
2. Place your feet about shoulder-width apart.
3. Step forward a pace with your right foot and raise your heel slightly. Almost all your weight will remain on your left leg, which is slightly bent at the knee.
4. Raise your right hand up slowly in front of you with the wrist relaxed and the palm facing down. At the same time, bend your left hand back at the wrist so that the palm faces down. Move your left elbow behind you until your hand is parallel with your waist.
5. Point the fingers of the left hand forward and position your hand about a foot out to the left side.
6. Raise your right hand and right leg simultaneously straight in front of you, as if the knee and elbow were connected by a string.
7. Twist your right wrist until your palm faces left at eye level, about a foot in front of you, your elbow bent at a 45-degree angle. Your right knee will rise to a 90-degree angle with the leg extended out slightly. Your thigh and upper arm should be parallel.
8. Pause slightly, then lower your right arm and leg in unison, reversing their paths and returning them to their original positions.
9. At the same time, return your left arm to a relaxed position at your side.
10. Repeat the entire movement several times, then switch sides.

Tips & Warnings

• Practice the left and right hand movements separately first, then in unison.
• The movements should be performed smoothly and should flow from one to the next.
• Keep your breathing deep and in synch with movements.
• Practice the exercises slowly and without tension to increase the flow of "chi," your life energy. The exercise 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.