How to Do a Tai Chi Crane Walking Exercise

Tai chi is a unique Chinese martial art which focuses on centering and strengthening the mind and body rather than on attack or defense. Most often practiced individually instead of with a sparring partner, tai chi slows down basic martial arts moves to stretch the muscles. The tai chi walking crane exercise is just one example of many techniques you can begin practicing at home.

Difficulty: Moderately Easy

Instructions

1. Begin with your tai chi breathing exercise to center both your body and mind in preparation for the movements. When you feel calm and centered, bring your arms forward about 6 inches in front of you and about 6 inches apart from one another.

2. Breathe in as you carefully shift your weight to your right leg and lift your arms up to your sides like the wings of a crane. Exaggerate the movement, bending at the wrists and holding your fingers together and down. Lift your left leg at the same time that you are lifting your arms, bending at the knee and pointing your toe.

3. Exhale at the peak of the movement. Flex your hands so that your fingertips now point up as you lower your arms and your leg to the floor, coming back just one stop forward from your original position.

4. Shift your weight to your left leg and repeat the tai chi walking crane exercise by lifting your right leg, moving slowly with controlled motions. Make at least 5 steps with each leg before moving on to your next exercise.

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