The step walk is one of the simplest and most iconic moves in the tai chi repertoire. According to tai chi instructor Kerry Collette, it's also one of the most beneficial. It improves strength, tone and range of motion in the legs, hips, waist and back. Although there is no substitute for live training with a qualified instructor, practicing the tai chi step walk on your own can help you to take your first steps on the road to fitness.
Step 1
Begin by standing in a modified fighting stance. Face forward with your back erect but not locked. Turn your hips so that they are at a 45 degree angle to the direction you're facing. Your feet should be parallel, pointing in the same direction as your hips. Let your arms dangle at your sides.
Step 2
Step forward, in the direction you're facing, with your rear foot. Set the foot down heel first.
Step 3
Bring your hands up to waist level, palms forward.
Step 4
Bring the ball of your foot down, pulling your weight forward. As your center of gravity approaches your lead foot, push at waist level with both hands. Do this by pressing your arms with your center, rather than reaching with your hands.
Step 5
Allow your weight to shift backwards until it is distributed evenly on both feet. You should now be in the position from which you started, only with the other foot forward.
Step 6
Repeat, stepping with the other foot this time.
References
- "Easy Tai Chi"; Keith Jeffreys; 2004
- Kerry Collette; Tai Chi and Yoga Instructor; Hillsboro, OR
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