HOW TO DO TAI CHI: THE TAI CHI WALKING EXERCISE

Part 2 in a 3 Part Series on How to Do Tai Chi. Read Part 1 on Tai Chi Balance and Part 3 on Tai Chi Breathing.

Walking Slowly

The Tai Chi Walking exercise has many benefits that teach movement, coordination, harmony, balance and tranquility. Unlike push-ups or jogging, Tai Ch exercises are easy to perform, can be practised anywhere and at any time, and require neither lycra nor expensive home-training machines regrettably purchased during an insomniac phase on late-night shopping channels.
However, despite the simplicity of the exercises, many people find Tai Chi just too confusing. It isn't helped by being described in mystical terms and portrayed as a decade-long study for only the most devoted. This is nonsense. But it is understandable, as many people have still not seen the Back to Basics Series by the Teapotmonk.

What is the Back to Basics Series?

The Basics Series provides short articles, instructions and video guidance on the fundamentals of Tai Chi. I believe these are essential skills we should all learn. To find out more about Tai Chi read all 3 of these exercises that takes you through the fundamentals of posture, movement and balance.

Walk Like a Cat

In this Back to the Basics Tai Ch Walking routine, I am going to show you a simple exercise you will learn in minutes and be able to practice wherever you go. It is called Walk Like a Cat. It consists of 5 Steps and, for the unsure footed amongst you, this exercise could change forever the way you move.

WARNING: Walking Like a Cat is not about imitating the purring, mouse-slaying, rubbish-rummaging qualities of our feline friends, but rather the elegant and focused gait of their movement.

You start by paying more attention to the way cats move, rest, sit, and stalk with their characteristic focus and lightness of step. Why a cat? Well, studying animals has been the traditional starting point for many martial arts. According to Chinese legend, Tai Chi was founded by a man called Chang San Feng who studied the movements of two animals in combat: a Crane and a Mongoose. Ok, so neither is a cat, but it's a good story nevertheless. Skip down this article to start the exercise or read first about the benefits of Cat Walking. 

Chang Appears in the book One Last Thing - click on image for more info

Tai Chi Walking Benefits

Watch a cat hunt a bird or small rodent and you will see an animal in an extraordinary state of balance, with co-ordinated limbs, measured breath and focused concentration. It is these movements that we are going to try and copy as we go about our usual daily activities. At the beginning, you steps will not resemble those of a cat, more a badger or a guinea pig, but once you have acquired the mechanics of the moves - the five steps listed below - and incorporated them into your daily activities, you will begin the transformation into grace and harmony.

Grace and Poise

Tai Chi Walking For Beginners

How then do you Walk Like a Cat? If you were alive in the 1970's you may remember David Carradine in the opening sequences to the 1970´s cult series Kung Fu. This of course shows my age, but hey, it was a fine series given the general standard of rubbish on the box at the time. Anyway, back to the subject in hand... Do you remember his obligatory side-steps and shimmies conducted in candle-light along the rice paper before he embraced the burning Shaolin urn? Well, forget that nonsense. This is the real thing. Still can't remember? Watch the video snippet here...

How to Walk Like a Cat: Tai Chi Walking for Beginners

INGREDIENTS REQUIRED

One pair of feet (not available on Amazon Prime)
1 Low centre of gravity (not available on the moon)
1 tablespoon of vulnerability and a gentle smile
1oz of Softness (not available during elections or referendums)
Pointy ears (optional, unless you are a Vulcan)

Follow the 5-Step instructions below, then watch the video for a more graphical demonstration for walking both at home and in the supermarket

TIP: Do not look at the floor or at your feet, but instead keep your eyes focused in front of you. This will help maintain your balance.

Keep your head up high on your shoulders and look straight ahead.
Keep your centre of gravity low and your knees slightly bent. Do not lock out your knees, keep them soft and the joints open.
Move one foot cautiously off the floor, peeling the sole of the foot slowly from the ground as though it were partially stuck with glue.
With one leg raised, begin to place the heel down in front of you, slowly.
With the heel now on the ground, roll the rest of the foot forward towards the toes. Keep your arms relaxed and at your sides and do not hold your breath!

Practice everywhere: At home, the supermarket, in the bank (unless you're robbing it (then you might want to move a bit quicker) in a queue, in the park, out the park, round your Aunts house... but most important - Relax as you practise!!!

FRIENDLY WARNING: Though this exercise can be done safely anywhere, make sure you have on decent shoes: Roller Skates, Ice-skates, furry slippers with animal faces on them or swimming flippers may hinder more that help.

Tai Chi Walking Meditation

AN ASIDE: Although many people refer to Tai Chi as Mediation in Movement, (and there are numerous Religious Orders, Climate Change Deniers and Gentlemen's Social Clubs that do practice Walking as a Meditation exercise) this exercise is not a means to enter a meditative state, astrally project your soul to a cleaner and greener galaxy or reach enlightenment. It is simply an exercise. Remember to breathe easy and relax as you do the exercise, but resist the urge to start chanting or whirling in circles. This will just frighten the people in the queue behind you, watching cats and visiting relatives.

Our Cat Friend appears in the Manual of Bean Curd Boxing

Tai Chi Slow Walking

Slow Walking is a healthy activity. Others may race past you with sweat on their brow, bluetooth earbuds isolating them from their environment and with a grimace and determination to reach a destination, but Slow Walking shares none of these traits. There is no goal, there is no time to beat, not pavement to beat nor record to beat. It is about opening up to the moment, observing the world as you engage and interact with your surroundings. Slow down and watch as time expands.

WHAT TO DO NEXT?

I would work through each of the 3 exercises in the series and then, take a look at the courses available online that can take you step-by-step along your tai chi journey.

Tai Chi Balance Exercise
Tai Chi Energy Breathing exercise