Thank you for joining our Tai Chi for Arthritis class. This session focused on gentle, mindful movements designed to improve balance, flexibility, and overall well-being. Tai Chi is a lifelong practice, and even a few minutes of daily movement can help reduce stiffness, increase mobility, and ease joint pain.

Key Takeaways and Practice Tips

Tai chi is a slow, mindful practice

You can never practice too slowly—slower movements improve control and relaxation.
Class time focuses on learning forms—regular home practice will enhance your progress.
Even five minutes a day can make a difference in balance, stress reduction, and mobility.

Tai Chi Practice Guidelines

Each class will focus on at least one of these essential principles:

Mindfulness – stay present with each movement
Postural alignment – maintain good posture for balance and stability
Breath awareness – connect movement with deep, natural breathing
Active relaxation – let go of tension while staying engaged
Slow movement – move with control and intention
Weight separation – shift weight smoothly for improved balance
Integrated movement – coordinate hands, feet, and breath together
Mind/body connection – enhance awareness of movement and energy flow

Step-by-Step Guide to Forms Practiced

Single Whip Sequence

Open-Close Form

Hands come to the front of the chest, fingers curved like holding a ball.
Inhale – Hands gently separate (6-8 inches apart).
Exhale – Hands move back towards each other.

Single Whip Form

Shift weight to the left foot, turning the left heel slightly outward.
Step the right foot slightly forward at a 45-degree angle, landing heel first.
Shift weight onto the right leg, keeping your torso upright.
Extend both arms forward without leaning—as though pushing against an invisible curtain.

Open Curtain Form

With arms extended and palms facing forward, expand arms left and right (as though opening a curtain).
Track the movement with a soft gaze on the back of your left hand.
Shift weight smoothly from right foot to left foot.

Waving Hands in the Clouds Form

Right hand moves toward the left elbow, weight shifts to left foot.
Step sideways with the right foot, moving right hand up, left hand down.
Shift weight and rotate upper body to the right.
Hands switch positions—left hand up, right hand down—as torso turns left.
Finish by stepping right foot in line with the left, maintaining shoulder-width stance.

Brush the Knee Sequence

Open-Close Form

(Same as in Single Whip sequence)

Brush the Knee Form

Left hand extends as right hand moves toward the face, turning towards left elbow.
Step the right foot to the side, left hand stretches up, right hand presses down.
Shift weight onto right foot, turning body right while sweeping right hand across the knee.
Push forward with the left hand, bringing right foot in.

Play the Lute Form

Turn both palms inward (facing each other).
Right hand stretches forward while right foot steps back.
Shift weight to right foot, drawing left foot back as right hand moves back, left hand forward.

Parry and Punch Form

Step forward with the left foot, turning right palm upward, left palm down.
Shift weight to left foot, pushing right palm forward while left palm moves back.
Step forward with right foot, switching right palm down, left palm up.
Shift weight forward, moving right hand back, left hand forward.
Step forward with left foot, forming fists and bringing right hand toward hip.
Step right foot slightly forward, delivering a right punch over the left wrist.

Block and Close Form

Step back with right foot, stretching hands forward.
Shift weight back, drawing hands inward.

Push the Mountain Form

Step forward onto left foot.
Push both palms forward.
Step forward with the right foot, completing the movement.

Music for practice

There is a lot of soft, calming music available on YouTube that can enhance your tai chi practice.

Due to copyright and royalty restrictions, these tracks are not played in class but are recommended for your personal use:

In class, Ty uses music from PixaBay.com, a great source for copyright-free, royalty-free music.

Disclaimer: Before beginning any exercise program, especially if you have arthritis or other health conditions, please:

consult with your doctor to ensure tai chi is safe for you
follow medical guidelines for movement intensity and range of motion
listen to your body—move at your own pace and avoid overexertion