How to Improve Your Walking Technique with Tai Chi-24 Form Lesson 6 Grasp the Sparrow's Tail Part 1

Improve your walking technique, balance, and confidence by learning Grasp the Sparrow's Tail in Tai Chi. Tai Chi has been found to be the most effective exercise for improving balance, reducing falls, and reducing the fear of falling in older people. That is because the movements in Tai Chi use the exact same core movement principles as the movements we do when walking. There are 8 core movement patterns in Grasp the Sparrow's Tail, which is the next technique in the sequence of the Yang Style 24 Form that I have been teaching in this series. These 8 core movement patterns are all used in different walking circumstances, including walking on flat ground, walking uphill, walking downhill, walking up stairs, walking down stairs, and running. This makes Tai Chi the perfect cross training to improve your walking technique. In this series of lessons, I show you how to use your core correctly to perform the Tai Chi techniques using the movement system I developed, The Tai Chi Code. I also help you to understand how to apply these same principles to your walking technique. This will allow you to develop true mindfulness when you walk. Confidence, balance, and fluidity will follow. It will also help you with your alignment and to reduce the impact on your joints caused by poor walking technique.

00:00 Introduction
01:34 Demonstration
02:03 Grasp the Sparrow's Test Left and Right
03:00 Ste by Step Breakdown
13:10 Variation of Push Technique
14:25 Pivot to Grasp the Sparrow's Tail Right

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The 8 Energies and Core Techniques used in Grasp the Sparrows Tail

Collect to Empty Stance Part 1

Elbow Strike
Flexion of the forward hip
Upper waist turns toward the rear leg
Lower waist turns toward the rear leg

Trigram
____ ____
_________
_________

Collect to Empty Stance Part 2

Split
Flexion of the forward hip
Upper waist turns toward the forward leg
Lower waist turns toward the rear leg

Trigram

____ ____
____ ____
_________

Step Out on the Heel

Press
Flexion of the forward hip
Upper waist turns toward the rear leg
Lower waist turns toward the forward leg

Trigram
____ ____
_________
____ ____

Shift Forward to Start Ward Off

Pluck
Extension of the rear hip
Upper waist turns toward the rear leg
Lower waist turns toward the forward leg

Trigram

_________
_________
____ ____

Ward Off
Extension of the rear hip
Upper waist turns toward the rear leg
Lower waist turns toward the rear leg

Trigram

________
________
________

Twist the Waist and Turn the Arms

Shoulder Strike
Extension of the rear leg
Upper waist turns toward the forward leg
Lower waist turns toward the forward leg

Trigram

_________
____ ____
____ ____

Rollback
Flexion of the forward hip
Upper waist turns toward the forward leg
Lower waist turns toward the forward leg

Trigram

____ ____
____ ____
____ ____

Begin to Bring the Arms to Prepare for Press

Split
Flexion of the forward hip
Upper waist turns toward the forward leg
Lower waist turns toward the rear leg

Trigram

____ ____
____ ____
_________

Bring the Wrist to the Palm

Elbow Strike
Flexion of the forward hip
Upper waist turns toward the rear leg
Lower waist turns toward the rear leg

Press Forward

Press
Flexion of the rear hip
Upper waist turns toward the forward leg
Lower waist turns toward the rear leg

Open the Arms

Push
Extension of the rear hip
Upper waist turns toward the forward leg
Lower waist turns toward the rear leg

Trigram
_________
____ ____
_________

Push Down

Push
Extension of the forward hip
Upper waist turns toward the rear leg
Lower waist turns toward the forward leg

Push Forward

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