This easy-to-do beginner exercise will help you find out immediately how great tai chi can make you feel.
(This exercise also can be performed in a seated position with only the arm movements.) Do 10 repetitions one to two times daily.
Helps: Develop a calm awareness of the body. Builds leg and arm strength
1. Stand with feet shoulder-width apart or slightly wider (toes pointing forward). Bend your knees slightly.
Don't let your knees extend past the front of your toes.
2. Rest your palms on the front of your thighs. Inhale as you straighten your legs (don't lock them). Keep your fingers slightly down (so that your wrists are bent) as you let your arms float up to shoulder level.
3. Bend your knees and let your arms float down (fingers pointed up) as you bend your elbows and sink further into the bent-knee position. Then slowly straighten your wrists so that your outstretched hands (palms facing down) are aligned with your arms.
4. Exhale as you slowly sink down, bending your knees as much as is comfortable. Keep your palms parallel to the ground as you come back to the starting position.
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