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Tai Chi Play the Fiddle in Heel Stance

IntermediateBalanceTier T2

A Tai Chi move. Step the right foot down beside the left heel as both hands circle out and down to the hips. Settle the weight right as the arms and left knee rise.

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

  • Step the right foot toe-out beside the left heel and circle the hands to the hips.
  • Rise the arms and the left knee like a marionette.
  1. She stands with her right foot set toe-out beside her left heel, both hands circled down to rest at her hips.

    Step 1 of 5

    Step the right foot down beside the left heel toe-out while both hands circle out and down to the hips.

  2. She balances on her right leg, her left knee lifted and both arms risen in front of her, her hands and her left toes pointing lightly downward like a marionette.

    Step 2 of 5

    Settle the weight right and rise both arms and the left knee like a marionette, the hands and foot pointing lightly down.

  3. Her left heel is lowering toward the floor as her elbows sink, her hands and her left toes turning to point up and out.

    Step 3 of 5

    Sink the heel and the elbows so the hands and the toe point up and out.

  4. She holds the heel stance, her left heel resting lightly forward, both forearms angled up with her right hand in line with her left elbow.

    Step 4 of 5

    Rest the left heel lightly on the ground with the fingers pointing up and the right hand in line with the left elbow.

  5. She stands with her right foot set toe-out beside her left heel, both hands circled down to rest at her hips.

    Step 5 of 5

    Step the right foot down beside the left heel toe-out while both hands circle out and down to the hips.

Safety Information

Rest the heel lightly without loading it. 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.