Tai Chi Basics for Beginners: Posture, Weight Shifts and First Moves

Step by step 10

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1. Posture: feet shoulder-width apart, knees soft, tailbone tucked slightly and chin drawn in. 0:32
2. Sink and rise by bending the knees, then let the arms float slowly up and down as if under water. 1:31
3. Shift your weight side to side, knee above the foot, then add rising and falling hands and a gentle turn. 2:44
4. Seated versions on an exercise ball: hands rise and fall, scoop as if holding a ball, then turn the body. 6:17
5. Shift onto one leg and lift the other heel, then step out, toes forward, keeping the knee above the foot. 8:48
6. Front stance: turn the back foot out about 30 degrees, shift forward and back, then add pushing arms. 13:11
7. Holding the ball: turn back as the hands form a ball, then compress it as you shift forward. 15:50
8. Brush knee: one hand brushes down past the knee, then the back hand comes round and presses forward. 17:55
9. Link the moves: turn 90 degrees, step forward and shift your weight as the hand rises, each side. 20:17
10. Grasp the sparrow's tail: form the ball as you turn, then step and compress it, staying upright. 21:46

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