How to Perform a Fist Under Elbow Movement in Tai Chi

Want to learn a different way to strengthen your body? Try the Fist Under Elbow Movement in tai chi. It's disciplined, yet fluid and relaxed ' an "iron fist in a velvet glove" approach to exercise.

Instructions

Difficulty: Moderately challenging

Things You’ll Need:

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

1. Lean back and shift your weight on the left leg.
2. Turn your right toes in and your upper body slightly to the left. At the same time, bring both hands across your chest to the left, the left hand higher than the right, until the left arm is horizontal on the left side of your body with the palm facing downward at a slant. Your right arm will end up in front of your left rib with the palm facing upward.
3. Look at your left hand.
4. Shift your weight on your right leg and move your left foot close to the right.
5. Move your right hand upward in a curve toward the upper right side of your body until it is about level with your shoulder with the palm outward.
6. Lower your left hand across your stomach and up in a curve to rest in front of your right shoulder with the palm inward.
7. Look at your right hand.
8. Take a step to the left with your left foot, toes pointing outward.
9. Turn your body to the left and shift your weight on the left leg.
10. Place your right foot close to the left. At the same time, bring your left hand to the left side, then draw it back to place below your left rib with the palm up.
11. Move your right hand left in a curve to rest in front of your chest and look forward.
12. Raise your left hand from the left side and cross over the wrist of your right hand, going forward until it is level with your nose with the palm facing right.
13. Turn your right hand into a fist and let it remain under the elbow of your left arm upward.
14. Shift your weight on the right leg, and take a small step forward with the left leg, heel first. Keep the knee slightly bent.
15. Look at the forefinger of the left hand.

Tips & Warnings

• Do not move your right foot forward until your left foot stands firm.
• When you step back, your eyes should first look in the direction of your body's turn and then at your front hand.
• Keep your breathing deep and coordinated with movements.
• 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. This information is not intended as a substitute for professional medical advice or treatment.