Mobility · Mind Body
Tai Chi Snake Creeps Down
Tai Chi Snake Creeps Down is a slow lowering into a wide, low stance with one leg extended. It develops leg control, hip mobility, and balance as you shift your weight.
- Intermediate
- Compound
- Moderate injury risk
- No rest timer
How to do it
- Stand with your feet wider than shoulder-width apart, toes turned slightly outward.
- Extend your right arm behind you at a comfortable height, no higher than your shoulder.
- Shift your weight onto your right foot.
- Bend your right knee to lower your hips toward your right heel, keeping your left leg long.
- Reach your left hand along the inside of your left leg toward your foot.
- Press through your right foot to rise.
- Return your weight to the center of your stance.
Form cues
- Keep your supporting heel heavy.
- Lengthen through the crown of your head.
- Breathe smoothly throughout.
Common mistakes
- Bent knee collapsing inwardKeep your bent knee pointing in the same direction as that foot's toes.
- Folding over the extended legLet your hand reach only as far as it can without rounding your back.
- Bouncing out of the bottomUse an even, deliberate pace through the descent and return.
Safety
Forcing the low position can strain your inner thigh or irritate your bent knee. A wide stance near your mobility limit can also make you lose balance.
- Practice on a level, nonslip surface.
- Use a shallower stance until you can rise without twisting your planted foot.
- Keep a sturdy support within reach if your balance is uncertain.
- Stop if you feel joint pain, sharp pulling, or dizziness.
If you have ongoing hip, knee, or ankle symptoms or difficulty balancing, use a supported partial lowering and seek guidance from a physiotherapist before going deeper.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 1–3
- Target
- 4–6 reps per side
- Rest
- No rest timer
One lowering and return counts as one rep; reverse the arm and leg positions to practice the other side.