How to Do a Tai Chi Circle Stretch

A Chinese martial art, tai chi is unique in that instead of focusing on attack or defense, it focuses on centering and strengthening the mind and body. Using a variety of slow and controlled martial arts movements, tai chi is practiced individually instead of with a sparring partner as a means of stretching and meditation. The circle stretch is one example of many beginning movements you can try at home.

Difficulty: Moderately Easy

Instructions

1. Stand with your feet a bit further than shoulder width apart. Take a moment to practice your tai chi breathing exercises to center your mind and prepare your body. As you prepare, imagine that there is a string pulling you up from the center of your head, keep your spine tall, strong and straight.

2. Relax your arms gently at your sides, and when you are ready to begin, inhale, drawing your left arm in front of your body, up your right side and above your head. Begin the exhale when your hand reaches above your head, relaxing the arm down your right side to complete the circle and return to your original position.

3. Inhale and repeat the circle, this time with your right hand. Remember to keep your feet firmly planted into the ground, your spine tall and straight and your arms reaching far to enhance the stretch.

4. Perform the circle stretch again, this time opening your left hand out to your left side on the inhale and completing the circle on the exhale, moving down the right side. Repeat with the right arm. Perform at least three circles in each of the two forms before relaxing and moving on to the next tai chi exercise.

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