Tai chi chaun is a style of marital arts. Tai chi is considered a soft style used to build internal power. Tai chi practitioners develop an internal strength through increasing their chi, or life force. Tai chi is still a martial art that some may use for health or competition, but at its core is for fighting and self-defense. You can practice tai chi exercises and movements without equipment for whatever purpose you wish.
Rooster Stands on One Leg
Rooster stands on one leg, also called golden cock, is an exercise and common posture in tai chi forms. As an exercise, it improves balance, stretches your back muscles and strengthens the thighs, glutes and shoulders. Stand with your feet together and slowly shift your weight into your left leg. Raise your right knee to waist level with the knee bent to 90 degrees. Hold your arms straight toward the ceiling. Then, bend your left knee into a mini squat as you lower your arms to shoulder level. Open your arms to your sides and then raise them back overhead.
Meditative Walking
Meditative walking may look like regular walking to someone who doesn't know what they are looking at, but this moving exercise encourages relaxation and teaches you to walk gracefully and efficiently. You will use as little energy as possible when you walk, making it look more like a glide. Stand with all of your weight on your right leg. Relax your leg completely. Work up your body and relax every part of you. Once you have released all your stress and tension up through your chest, lungs and shoulders, take a step forward with your left leg. Keep your body totally relaxed as you shift all your weight smoothly onto your left leg. Think of pouring your weight into your left leg. Continue walking without tension and keep your pelvis level.
Crescent Kick
The crescent kick is one of the few high kicks employed in tai chi. There is an inside crescent kick and an outside crescent kick. Both develop balance, leg strength and flexibility in the backs of your legs and hips. Hold your arms in front of your body and in line with your left shoulder. Your right arm is above your left and both palms face toward the right. This gives your leg a target. Then, lift your right leg up toward your right shoulder and across your body in front of your face to gently kick your palms. Return your right foot to the floor. The right knee bends slightly during the kick to facilitate the flow of chi and prevent a joint injury. To do an outside crescent kick, simply bring your arms in front of your right shoulder with your left arm on top and your palms facing to the left. Kick your right leg up toward your left shoulder and circle it across your body to hit your palms. If you cannot kick as high as your head and shoulders, do the kick as high as you can and work up over time.
Member Comments