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Tai Chi Single Whip

IntermediateBalanceTier T2

A Tai Chi move. Shift the weight left with a waist turn as the right palm sinks to hip height. Then return right as the hands exchange and step out.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Shift the weight left with the waist turn and sink the right palm to hip height.
  • Pivot the right toe in as the weight returns.
  1. His weight sits over his left leg, his right palm sunk to hip height, his right toe pivoted inward.

    Step 1 of 5

    Shift the weight left with the waist turn, sink the right palm to hip height and pivot the right toe in.

  2. His weight has shifted back onto his right leg, his two hands passing each other in front of his body.

    Step 2 of 5

    Return the weight right as the hands exchange.

  3. He is stepping into a left-lead bow stance, his right hand whipping out to his side while his left hand circles upward across his body.

    Step 3 of 5

    Step out into the left-lead bow stance as the right hand begins its whip.

  4. He sits in the left bow stance, his right hand extended to the side in a down-pointing hook - the four fingers curled to the thumb - and his left palm pressed out at shoulder height.

    Step 4 of 5

    Finish with the right hand whipped out in a down-pointing hook and the left palm pressed out at shoulder height.

  5. His weight sits over his left leg, his right palm sunk to hip height, his right toe pivoted inward.

    Step 5 of 5

    Shift the weight left with the waist turn, sink the right palm to hip height and pivot the right toe in.

Safety Information

Keep the hook-hand shape and the press-out to the finish. The tai chi sequence needs clear floor space and balance control. Anyone with a shoulder, elbow, wrist, hip, back, knee or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. 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.