Although tai chi originated in Asia, this form of exercise has gained popularity in the Western world in recent decades. Tai chi is rooted in self-defense; however, it is widely considered a form of moving meditation. The gentle, flowing movements of tai chi can help promote relaxation and a sense of well-being. Tai chi exercises can be performed in a group, but you can also perform these movements alone at home to help combat stress.
White Crane Spreads Wings
White Crane Spreads Wings is one of the 12 basic movements of tai chi, according to the Stanford Health Promotion Resource Center. Start with your feet slightly more than shoulder-width apart and your hands out to your sides. Your palms should face forward. Turn your body to your left side, and turn both of your feet 45 degrees to the left. Slowly step forward with your right foot. Bring your right hand straight out in front of you with your palm facing inward. Move your left hand to your waist. Bring your right foot back beneath your body, then back out to the right. Shift your weight to your right leg and pull your left leg in. Bend your right arm and move your elbow out to the side.
Rotating Waist
This exercise is a simple stretch that loosens the hamstrings and the muscles of the lower back, according to Mark Evans, author of "Yoga, Tai Chi, Massage, Therapies and Healing Remedies." The rhythmic movements also promote relaxation. Start with your legs shoulder-width apart and your feet facing forward. Turn your torso to the right slowly, reaching forward with your left arm and stretching your right arm out behind your torso. Return to the starting position and repeat on the opposite side.
Return to Center
According to Evans, this exercise is designed for stress relief and for clearing and centering the mind. Begin by placing your feet shoulder-width apart and holding your arms near your thighs. Turn your palms up and slowly bring your arms together above your head--the motion of each arm should form a semi-circle at the side of your body. Exhale while you lower your hands to your chest with your elbows bent. Continue pushing your hands down until they reach the starting position.
References
- Stanford Health Promotion Resource Center: Tai Chi Movements
- "Yoga, Tai Chi, Massage, Therapies and Healing Remedies"; Mark Evans, B Phil., FNIMH; 2003
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