How to Improve Your Walking Technique with Tai Chi Part 2 Grasp the Sparrow's Tail
Improve your walking technique with Tai Chi Cross Training. Part 2 of Grasp the Sparrow's Tail. In this part, I relate each of the 8 techniques in Grasp the Sparrow's Tail to all of the common variations of walking, including walking on level ground, walking uphill, walking downhill, walking up stairs, walking down stairs, and running. By cross-training with Tai Chi, you can improve your mind body coordination for all the movements you do in your daily life. Tai Chi is the most effective exercise for improving balance, reducing fall risk, and reducing the fear of falling in older people. With my unique method of understanding Tai Chi, you can directly apply knowledge from Tai Chi to walking and apply knowledge from walking to Tai Chi. Make sure you have watched Part 1 before watching this video. In Part 1 I review Grasp the Sparrow's Tail and detail the core movements which I apply to walking technique in this video. A list of the Tai Chi techniques and core movement patterns used in Grasp the Sparrow's Tail and in walking are listed below.
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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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