Tai chi chuan is a Chinese martial art with roots dating to the 13th century. Today, this relaxing art is widely practiced because of its health benefits. The Mayo Clinic states that tai chi chuan can help practitioners reduce stress, lower blood pressure and improve strength, balance and flexibility. Some tai chi chuan exercises that you can try at home include Opening the Door, Embracing the Moon and the Golden Cockerel Stands on One Leg.
Opening the Door
Opening the Door is a tai chi chuan technique that is typically used at the beginning of this martial art's routines. Practice this exercise with your feet about hip-width apart. With your hands open and palms facing down, inhale and slowly raise your extended arms to about chest level. Slightly bend your arms and slowly bring your hands down to just below your waist as you exhale. Bend your knees as you bring your hands down and straighten your legs as you bring your hands up. Your hands should look somewhat like two brushes painting a wall. As you repeat this exercise, you can sink lower in your stance each time to give your legs a better workout.
Embracing the Moon
To exercise your coordination and balance, you can practice Embracing the Moon in a T-stance. Inhale and bring your arms out like you are hugging a big tree. Exhale as you bring your hands closer to the front of your body with your right palm facing down and your left palm facing up. Point your right fingers to the left and your left fingers to the right. You should look like you are holding a large ball between your hands.
As you grasp the imaginary ball, simultaneously put your weight on your right foot. Raise your left heel and bring it closer to your right leg to perform a T-stance. Your left knee should be bent and pointing to your left side. Repeat this technique by putting your left hand in the top position and lifting your right heel off the floor. If you do this technique several times in row, it's a good warm-up exercise before a workout.
As you grasp the imaginary ball, simultaneously put your weight on your right foot. Raise your left heel off the floor and bring it closer to your right leg to perform a t-stance. Your left knee should be bent and pointing off to your left side. Repeat this technique by putting your left hand in the top position and lifting your right heel off the floor. If you do this technique several times in row, it can be a good warm-up exercise before a workout.
Golden Cockerel Stands on One Leg
Golden Cockerel Stands on One Leg will also help you improve your balance. To execute this technique, put your weight on your left foot. With your palm facing the left side, slowly raise your right hand. Your fingers should point upward and your arm should be bent as you lift it. Raise your hand to about head level. As you raise your arm, simultaneously raise your right knee as if it is attached to a string. Pause and then slowly return your arm and leg to starting position. Repeat this technique on your left side. See how many times you can repeat this exercise without losing your balance.
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