Mobility · Mind Body
Tai Chi Ward Off
Tai Chi Ward Off pairs a slow weight shift with a rounded arm movement to practice balance, leg control, and coordinated posture.
- Beginner
- Compound
- Low injury risk
- No rest timer
How to do it
- Stand in a staggered stance with your left foot forward, knees slightly bent, and most of your weight on your back leg.
- Position your right hand near your waist with the palm facing down.
- Curve your left arm in front of your lower torso with the palm facing inward.
- Shift your weight gradually onto your left leg.
- Raise your rounded left forearm to chest height during the weight shift, with your palm facing toward you.
- Shift your weight back onto your rear leg.
- Lower your left arm to its starting position.
Form cues
- Keep your shoulders heavy.
- Let your head float upward.
- Breathe naturally throughout.
Common mistakes
- Standing on a tightropeKeep some side-to-side space between your feet rather than placing them in one line.
- Leaning into the movementMove your torso with your pelvis instead of tipping your chest forward.
- Locking the back kneeKeep a slight bend in your rear knee as your weight moves forward.
Safety
Shifting beyond your stable range can cause a loss of balance. A deep stance or a knee twisting away from the toes can irritate the knee.
- Practice on a level, nonslip surface.
- Keep a stable support within reach if your balance is uncertain.
- Use a shallow stance with each knee pointing in the same direction as its toes.
- Stop if you feel joint pain or dizziness.
If you have persistent knee or hip pain or frequent balance problems, use a smaller weight shift with support and seek guidance from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 1–3
- Target
- 6–10 reps per side
- Rest
- No rest timer
Count one forward-and-back cycle as a rep; reverse the foot and arm positions for the other side.