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Tai Chi Needle at Sea Bottom

IntermediateBalanceTier T2

A Tai Chi move. Step the right foot to the corner with the heels together and the toe out as both hands sink. Settle the weight into the right foot and turn right.

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 to the corner heels together toe-out and sink both hands.
  • Settle the weight right and turn the centreline right.
  1. He stands with his right foot stepped to the corner heel beside the left heel and toes turned out, both hands sunk low in front of him.

    Step 1 of 5

    Step the right foot to the corner heels together toe-out as both hands sink.

  2. His weight is settled on his right leg and his centreline turned right, his right arm rounded pulling back with the fingers pointing down-and-forward palm-in, his left palm facing it at lower-rib height.

    Step 2 of 5

    Settle the weight into the right foot and turn the centreline right, the right arm rounded pulling back with the fingers down-and-forward and the left palm at lower-rib height.

  3. He has sunk and turned back to front, his left foot stepping lightly into cat stance, his hands travelling toward their low line.

    Step 3 of 5

    Sink and turn to front as the left foot steps to cat stance.

  4. He holds the cat stance, his left hand resting outside his left hip and his right hand forward at his right hip, both hands angled down-forward pointed at the same low spot, the right palm up and the left palm out.

    Step 4 of 5

    Hold the posture: left hand outside the left hip, right hand forward to the right hip, both hands angled down-forward to the same low point - right palm up, left palm out.

  5. He stands with his right foot stepped to the corner heel beside the left heel and toes turned out, both hands sunk low in front of him.

    Step 5 of 5

    Step the right foot to the corner heels together toe-out as both hands sink.

Safety Information

Keep both hands angled to the single low point. Hold the cat stance upright without folding the trunk. 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.