How to Do Tai Chi Press Energy Down

The tai chi press energy down exercise is a very gentle and calming movement. It provides an easy range of motion exercise for the shoulders. It can be helpful in times when you are feeling stressed or scattered and need to center and relax yourself. This movement can be done by itself or it can be used as part of a warmup before you do a more involved tai chi sequence. Since there are a lot of arm movements in a tai chi form, this exercise can help you to loosen up your shoulders and calm your mind, leaving you better prepared to move through your tai chi form. If standing movements are difficult, you can also do this exercise seated in a chair.

Difficulty: Easy

Instructions

1. Stand up straight. Align your hips directly under your shoulders and think of pressing the crown of your head up to the ceiling without lifting your chin.

2. Have your arms down by your sides and rotate your arms out so your palms are facing away from your body.

3. Slowly lift your arms up to shoulder height with your palms facing up to the ceiling. Keep your elbows soft and not locked and your shoulders down and relaxed.

4. Bend your elbows, and in a windshield washer-like movement, bring the tips of the fingers of both hands together in front of your face. The elbows do not change position. You are making an upside down "V" with your arms.

5. Slowly press your hands down in front of your body, like you are moving through water until your arms are straight but your elbows are not locked.

6. Bring your arms back by your sides and once again rotate your arms out so your hands face away from you. Repeat for 8 to 12 repetitions.

Tips & Warnings

• In tai chi, the breathing is not coordinated with the movement. Just take slow deep belly breaths throughout this exercise.
• Move slowly and deliberately. Make sure you do not lock the elbows and do not lock the knees while standing in oder to avoid placing stress on the joints.

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