The mind-body practice of Tai chi originated in China as a form of martial art. It is signified by slow, gentle movements with a focus on awareness and breathing, according to the National Center for Complementary and Alternative Medicine. Fast-paced forms of this exercise can occur however, the method of exercise motion speed depends on the individual and the results intended. Tai chi offers benefits to weight loss, muscle strengthening, and coordination. As a method for improving overall wellness, Tai chi offers a means through the different movements and exercise routines.
Parting and Slanting
Parting the wild horse's mane is a move repeated as part of a sequence. To part the mane, start in standing position with right leg forward, knee slightly bent and left leg back and straight. As the legs part from standing position use the congruent arm pushed forward with the same leg. In a parting motion the hands separate in the same directions as the legs, one forward and one back. Slant the flying diagonal is similar in the diagonal movement of upper and lower body. However, in slant the arms push upward toward the sky instead of forward. To execute the move with ease and smooth flow, repeat the motions for each side of the body, parting or slanting right then left, back to standing and repeat again.
White Crane
White crane begins in the standing position with arms outstretched in front. One leg is forward with knee slightly bent. The arms move in a rolling motion upward, then the opposite arm to the forward posed leg rises above the head. The arm above the head is stretched forward with the hand bent down facing at the wrist. The adjacent arm is faced downward in the same motion. The forward leg supports the back leg, which will come up with knee bent at hip level. To finalize the pose the arms rolls back and forth opening up in a wing spreading motion. This posture is repeated on each side three times. This posture is also linked to the preceding and following posture in the sequence.
Heel Kicks
Heel kicks begin in the standing position. Open the straightened arms from the head out to the side while simultaneously raising the right leg, foot flexed and heel forward. Raise the leg to 90 degrees, using the opposite leg for balance and to turn the body slowly. From a 180-degree turn, lower the leg and repeat the arm motions congruent with raising the left leg. Keep the foot flexed during the entire leg raising motion to optimize the stretch. Repeat three times on each side.
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