This is a very simple Tai Chi exercise that anybody can do. It’s really easy. It’s basically mindful walking that I know some simple. We’re going to walk normally but we’re really going to think about it. So as I take my step, I’m going to put my heel down first real softly, so I’m controlling my step. I’m going to shift the way gradually onto the front floor and try not to push off to your back foot. So, I don’t want to push. I’m going to get all the way, comfortable on my front foot now, my back foot comes up.
So basically, I’m doing slow motion walking. I’m going to put the heaviest part of the foot for it and then I’m going to transfer the weigh. And I feel like when I transfer the weight, it’s under the floor, so I’m going not standing up on my stints. And then my back foot, it’s coming up without pushing off. So pushing off is like—you think it can drag your foot but I’m going to pick it up and step through softly with the heel.
So, this is how we do it. So this is a warm up for Tai Chi. It’s a free mind full walking. And Tai Chi, you’re concentrating on where the weight is. So I weigh some all the way on my back and gradually, I’m shifting the weight onto the front leg. And again, we’re using a major muscle groups in a very fine like mineral, so bulge across strength and your legs might shake a little bit. And my foot is relaxed there, so my foot is not fuse. It’s like an animal walking but my heel down last.
Now, once you’ve had that, we’re going to add a little—the Tai Chi walk is not quite that way. It’s going to be this. We’re going to step out, transfer the weigh, and then we rock back a little bit. Now, we come back, after we come back, we rotate, turn the waist and we turn the front foot out. And I’m going to keep turning my waist and bringing up my back foot softly and very slowly. I step through and I control like fashion. And I don’t step directly in front of myself. I step out a little bit of the side, on my heel down first and then I shift my weight and I turn my waist, so facing straight ahead. And then I relax back, I rock back. I take the weight off the front foot and I turn the front toe out. I keep turning the waist, almost like I’m going to drag my foot. Now, it’s going to be hard to pick up your back foot and you just try it to pick up slowly.
So if I’m moving it in a very control light fashion, you’re developing your balance and you’re always aware of where your weight is. And then at the end of the move, I have 60% of the weight in the front, the rest on the back. I feel rued. I want to hit my stints. I want to feel nobody can move me. I’m very strong. And then one I moved, I try to feel very light. So I’m going to rock it back, turn the foot, that foot comes up slowly, control link fashion. I’m going to turn the body. Now to make it more challenging, do the same walk. We rock it back, return the foot. And then I picked up my foot but I keep bringing my knee up. So try to bring the knee up. Just what is comfortable for you and then don’t bring it down fast, bring it down controlled—on the leg standing on there, put the foot down.
And then from here, we’re going to rock back, turn the foot. I keep turning the waist. And then back where it comes up. Now, I’m going to show you now holding your breath. Just bring up your leg and then we’re going to lower ourselves down. Almost like I’m going to touch my toe to the floor but then I put my heel down, very softly. One more time, I’m going to rock back. I take the weight out the front leg. I turn the front foot out. I keep turning my waist. I get my head over the leg I’m standing on and very controlled. I pick up my back leg and then I lower myself down and then I step out again.
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