How to How Do a Tai Chi Walk for Better Balance

Tai Chi is a form of Chinese exercise that is very gentle. It also emphasizes an awareness of your center of gravity. As you continue to practice Tai Chi you become more aware of how you are holding and moving your body. As this awareness improves you will have less tendency to lose your balance and/or fall. You will become more aware when you are not steady and can make the necessary corrections to help avoid a loss of balance. The Tai Chi Walk is a simple exercise that can be practiced at home. If your balance is compromised try this exercise while holding counter or while walking in a narrow hallway where you can use the walls for balance

Instructions

Tai Chi Walk Forward

1. Stand up straight with the feet together. Lift your right foot. Bend your elbows. Keep the elbows close to the body with the palms facing up.

2. Flex the foot and place it out in front of you with just the heel touching. Lower the toes to the floor and lunge forward, keeping both feet flat. Stretch your arms out in front of you with the arms at shoulder height. The hands are flexed with the palms facing away from you.

3. Shift your weight into your front foot and lift just the back heel off the floor.

4. Pick your back foot up and slowly step it up to meet the right foot. Bring the arms back down by your sides.

5. Stand up straight. Lift your left foot. Bend your elbows. Keep the elbows close to the body with the palms facing up.

6. Flex the foot and place it out in front of you with just the heel touching. Lower the toes to the floor and lunge forward keeping both feet flat. Stretch your arms out in front of you with the arms at shoulder height. The hands are flexed with the palms facing away from you.

7. Shift your weight into your front foot and lift just the back heel off the floor.

8. Pick your back foot up and slowly step it up to meet the left foot. Bring the arms back down by your sides.

9. Continue walking forward alternating feet. The bigger and wider the steps the more challenging it is to balance, so keep your steps small to start. Work up to walking slower and taking larger steps to help improve your balance.

Tips & Warnings

• You may need to hold on when you first start. With constant practice your balance will get better. The key is consistency!