A Tai Chi Walking Exercise

Updated on November 17, 2016

Benefits of Tai Chi Walking

Tai Chi Walking can help to:

- improve one's balance,
- calm the mind,
- relax the body,
- lower one's internal energy, which the Chinese call 'chi' and which, they believe, should be stored low in the body in an area called the Dan Tien - about 2 to 3 inches below the belly buttton.

Where to Do the Exercise

The exercise may be performed indoors or outdoors, the important element is safety - the surface should be flat, non-slippery and free of obstacles and hazards. The larger the space the better, as this allows concentration on the walking without the need for frequent turning. A quiet environment free from distractions is best. Some people like to listen to gentle music or sounds of nature. This is personal preference, but should not distract the mind from becoming quiet and listening to itself.

How to Tai Chi Walk

Tai chi Walking may be performed in bare or stockinged feet (but not on a slippery surface). Low heeled footware may be worn so long as the person's weight is not tilted forward on to the front of the foot.
The exercise involves a slow, deliberate shifting of weight from one foot onto the other. The eyes should be kept looking straight ahead and breathing should be normal.

1. Place both feet together, weight evenly distributed, with the knees slightly bent.
2. Place all the weight onto one leg (this leg becomes full or Yang).
3. Slowly lift up the foot of the other leg which is now empty of weight (or Yin), slowly move the foot forward and to the side and take a natural step. It is important not to over step. The heel should be placed on the floor first, the toes pointing forward. Slowly place the rest of the foot onto the floor, but Do Not Place any weight on this foot yet. Concentrate on the sensation of the floor beneath your foot.
4. As slowly as possible, transfer weight onto the front foot until there is no weight on the back foot (keep the whole of the back foot on the floor) - the back foot and leg can now be said to be empty (Yin) and the front foot and leg full (Yang).
5. As slowly as possible shift the weight from the front foot to the back foot, until all the weight is on the back foot.
6. With all the weight on the back foot, slightly lift the toes of the front foot and turn on its heel for the toes to point about 45 degrees outward.
7. Place the whole of the front foot on the floor and slowly transfer all the weight to the turned-out front foot.
8. Slowly pick up the back foot, move it towards the front foot and then take a natural step forward and to the side - place the heel on the floor first and then the rest of the foot, with the whole front foot now pointing forward.
9. Repeat this sequence from step 4 until you meet an obstacle, then turn to face the other way, as outlined below:

Turning

With the front foot turned outward at about 45 degrees, and with all the weight on it, pick up the back foot and place it on the floor above the front foot in order to form a 'T' shape with the front foot.Transfer the weight onto this foot and turn to face the way you have just walked.Continue from number 3 above.

Tips

The exercise is far easier to perform than describe. It may help for someone to read the instructions to you.

The mind should be focused on the bottom of the feet. Movements and shifting of weight should be as slow as possible.

When to Do the Exercise

Tai Chi Walking can be done at any time, but may be better when the mind can be focused and the stomach is not too full.

Conclusion

This is a gentle, slow exercise that can be done by almost anyone. However, those with an injury, physical disability or medical problem should seek the advice of their medical practitioner before performing the exercise.

Comments

    0 of 8192 characters used
    Post Comment

    • profile image

      David 

      20 months ago

      Thanks vocalcoach. Let me know how you get on.

    • vocalcoach profile image

      Audrey Hunt 

      20 months ago from Idyllwild Ca.

      I'm going to try this. I took a couple of classes in Tai Chi and enjoyed it. It was challenging but I did okay. Thanks for the step-by-step instruction.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, caloriebee.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://caloriebee.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)