How to Do the Tai Chi Snake Exercise

The ancient art of Tai chi, known for its therapeutic benefits, lowers stress levels and blood pressure. The snake move in Tai Chi loosens up the muscles and helps improve dexterity. An easy move for beginners to master, the snake offers the hips and spine a very good workout.

Instructions

Difficulty: Moderately Easy

1. Face forward with feet apart and put your body weight on the right foot
2. Balance as you cross the body with your left foot. Bring it in line with the right knee.
3. Twist body as you cross the left leg all the way over the right hand side of body until you are facing to the right. The left leg is in front and the right leg is behind you.
4. Raise the left arm in front of the body to about shoulder height before moving it in a half circle spreading toward the left. The feet have not moved. The right hand is supporting the left elbow as it moves.
5. Stretch out the left arm fully, twisting the spine in the process. Try to stretch without straining and release tension before it becomes uncomfortable.
6. Bend left arm in towards the chest as you return to the position at the beginning of step 4. End the move when you reach the position at the end of step 4. The elbow is bent and the hand turned in toward the chest.
7. Rotate hand outwards to the front of the body snakelike and hold for a few seconds before relaxing.

Tips & Warnings

• Exercise can be performed starting on left or right foot using left or right arm.