Mobility · Mind Body
Tai Chi Commencing Form
Tai Chi Commencing Form is a slow opening movement that combines raising and lowering your arms with a gentle knee bend. It practices balance, posture, and whole-body coordination.
- Beginner
- Compound
- Low injury risk
- No rest timer
How to do it
- Stand with your feet parallel, shoulder-width apart, and your arms resting at your sides.
- Raise your arms slowly forward to shoulder height, palms facing down.
- Bend your knees slightly into a shallow, comfortable dip.
- Lower your hands slowly to the sides of your thighs.
- Return to your starting height without locking your knees.
Form cues
- Let your shoulders stay heavy.
- Breathe naturally throughout.
- Keep your weight even between both feet.
- Keep your gaze level.
Common mistakes
- Stiff, locked elbowsKeep a slight bend in your elbows so your arms move with a rounded, relaxed shape.
- Knees collapsing inwardKeep each knee pointing in the same direction as its toes.
- Leaning backward during the arm liftKeep your ribs above your pelvis rather than shifting your trunk to counterbalance your arms.
Safety
Bending lower than you can control may irritate your knees or make you unsteady. Rushing the movement increases the chance of losing balance.
- Practice on a clear, level, nonslip surface.
- Keep a stable support within reach if you feel uncertain on your feet.
- Stop if you develop joint pain, dizziness, or loss of balance.
If you have ongoing knee problems or a condition affecting balance, ask a physiotherapist about adapting the standing position.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 1–2
- Target
- 5–10 reps
- Rest
- No rest timer
Count one complete arm rise and lowering cycle as one repetition; use a slow, continuous pace.