Move · Videos · Tai Chi · 14 min

Tai Chi-Inspired Movements for Better Balance

Tai Chi-Inspired Movements for Better Balance — video by SilverSneakers Play · 13:48

Video by SilverSneakers on YouTube · Open on YouTube

A calm standing tai chi sequence for older adults built on breathing and weight shifting, with moves such as Embracing the Moon and Wave Hands Like Clouds, finishing with Rooster Stands on One Leg (lifting the knee is optional).

  • 14 min
  • Beginner
  • Low impact (no jumping)
  • No equipment

Good forHealthy ageing

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Step by step 9

Tap a time to watch that step in the video.

  1. Stand with feet hip-width apart, hands just below your navel, and breathe slowly into your belly. 0:26
  2. Weight shifts forward and back, then step wider and sink gently as the arms lower, knees over your feet. 1:00
  3. Embracing the moon: gather the arms in, hold an imaginary ball, then shift onto one foot and empty the other. 2:26
  4. Parting the wild horse's mane: step out heel first and turn from the waist and hip; keep steps short. 4:28
  5. Wave hands like clouds: hands pass in front of you as the weight shifts side to side from your centre. 7:15
  6. Single whip: hook one hand, step out and sweep the other across, then shift back to play the harp. 8:17
  7. Wave hands like clouds, single whip and play the harp on the other side. 9:31
  8. Sway side to side like a wave, filling one leg with weight as the other empties. 11:24
  9. Rooster stands on one leg: raise one hand as that leg empties, lifting the knee only if you wish. 11:55

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep your knees over your feet and sink only as far as feels good
  • Take shorter steps rather than overreaching; shift your weight first
  • Turn from the waist and hip instead of leading with the shoulder

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarms floating, cloud hands, playing harp
  • Upper back movesturning the torso in wild horse's mane
  • Hips movesweight shifts, stepping, turning from the waist
  • Knees movessoft sinking and stepping, weight shifts
  • Ankles & feet movesweight shifts, heel-ball-toe steps
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Shorter steps, a shallower sink; the knee lift in the rooster stand is optional

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by SilverSneakers; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety