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Tai Chi Parting the Wild Horse's Mane

IntermediateBalanceTier T2

Stand with your weight on one leg and your hands as if holding a large ball. Step the other foot forward heel first, shift your weight onto it and turn your waist as one hand rises and the other presses down. You may feel your legs working gently.

Targets: Hip

Stop if

Stop the exercise if this happens. Seek advice if it persists or you are unsure.

Also stop if you notice
Pain in your hips, knees, ankles, back or shoulders, dizziness or unsteadiness.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with your feet close together, knees softly bent, and settle your weight onto your right leg so your left foot rests lightly on the floor.
  • Curve your hands in front of the right side of your chest as if holding a large ball: right hand on top, palm down, and left hand below, palm up, with your shoulders relaxed.
  1. Woman starting tai chi parting the wild horse's mane, weight on her right leg, left toes resting beside her right foot, hands curved as if holding a large ball.

    Step 1 of 3

    Keep your weight on the right leg, your left forefoot resting and your hands holding an imaginary ball.

  2. Woman doing tai chi parting the wild horse's mane in a soft left bow stance, left hand forward at shoulder height and right hand pressing down beside her hip.

    Step 2 of 3

    Soft left bow stance, left hand forward at shoulder height, right hand beside the hip.

  3. Woman starting tai chi parting the wild horse's mane, weight on her right leg, left toes resting beside her right foot, hands curved as if holding a large ball.

    Step 3 of 3

    Keep your weight on the right leg, your left forefoot resting and your hands holding an imaginary ball.

What you should feel

You may feel your legs working gently as your weight moves forward and back, your trunk turning and your shoulders and arms moving freely.

Breathing

  • Breathe slowly and steadily, for example breathing out as your hands part and in as you draw back to hold the ball; do not hold your breath.

Safety Information

This is a slow standing movement that steps forward and shifts your weight onto one leg; if you have a hip, knee, ankle, back or shoulder problem, a balance problem or dizziness, or have had recent surgery, ask a health professional before trying it. Start with a short step and a small weight shift, keep your knees softly bent and your front knee over your foot, wear flat shoes with grip, and practise near a sturdy chair or counter if your balance is unsteady; you can also practise the arm movement sitting. Stop if it hurts your hips, knees, ankles, back or shoulders, or if you feel dizzy or unsteady. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.