Mobility · Mind Body
Tai Chi Fair Lady Works the Shuttles
Tai Chi Fair Lady Works the Shuttles combines a diagonal step, a raised forearm, and an opposite-hand palm press. It practices balance, controlled weight transfer, and whole-body coordination.
- Beginner
- Compound
- Low injury risk
- No rest timer
How to do it
- Stand with your feet hip-width apart, knees slightly bent, and hands relaxed in front of your waist.
- Turn your torso slightly toward the front-left diagonal.
- Step your left foot toward that diagonal, touching the heel down lightly.
- Raise your left forearm above your forehead with the palm facing outward.
- Shift your weight onto your left foot until the sole rests fully on the floor.
- Press your right palm forward at chest height.
- Shift your weight back onto your right leg.
- Step your left foot back to your starting stance.
Form cues
- Breathe naturally throughout
- Keep your shoulders away from your ears
- Let your knees follow your toes
- Move smoothly, without sudden bursts
Common mistakes
- Leaning into the pressKeep your torso upright over your hips as your weight moves forward.
- Locking the pressing elbowFinish the palm press with a slight bend in your elbow.
- Arching under the raised armLower the forearm slightly if lifting it overhead makes your ribs flare or your back arch.
Safety
A step beyond your control can cause a loss of balance. Turning over a planted, weighted foot can strain the knee, especially in a deep stance.
- Practice on a clear, level, nonslip surface.
- Use short steps near a stable support until weight transfers feel steady.
- Reposition your foot while it is unweighted rather than twisting on it.
- Stop if you experience joint pain or dizziness.
If you have persistent knee or shoulder pain or recurrent balance problems, ask a physiotherapist about an appropriate modification.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 1–2
- Target
- 4–8 reps per side
- Rest
- No rest timer
Count one diagonal step, palm press, and return as one rep; reverse left and right for the next rep.