Closing form: how to do it
A slow finish: your hands float up, then sink down as you settle. The image: the surface of a pond calming after a ripple. In the tai chi form it is called Closing Form. Works: relaxing and breathing.
How to do it
- Stand with your feet hip-width apart, knees soft.
- Breathe in and float your hands up in front of you, palms down, to chest height.
- Breathe out. Let your knees bend a little as your palms sink slowly to your sides.
- Keep your feet hip-width apart, with a hand on the support if you like, and stand quietly for 3 breaths.
- Notice how you feel. Repeat the lift and sink twice if you like.
As you go
- Move as slowly as you can.
- Let each out breath be a little longer than the in breath.
- Finish with a quiet look at the room.
What it works
- Works
- relaxing and breathing
- Position
- Standing
- Have nearby
- a sturdy chair
- Effort
- Gentle
An easier and a harder version
Skip the knee bend. Just float your hands up and lower them.
Take 6 counts for each lift and 8 for each sink, or add a third round.
Sit tall, feet flat. Float your hands up, sink them to your thighs, then rest for 3 breaths.
Take care
- Balance: keep a wall, counter or chair back within reach, and hold it if you feel unsteady.
- Stand up slowly after sitting.
- Sensitive shoulders: lift your hands only to waist height.
Where it is in the plans
In our walking plan: 25 of 28 days, first on day 1, Find your feet.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Walking plan | 25 of 28 days: 1 to 6, 8 to 13, 15 to 20 and 22 to 28 | Day 1, week 1: Find your feet | 1 min 20 s |
| Walking plan, round 2 | 25 of 28 days: 1 to 6, 8 to 13, 15 to 20 and 22 to 28 | Day 1, week 1: Stronger roots | 1 min 20 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 1 | 1 min 20 s | Hands float up, then sink. Stand quietly for 3 breaths. |
| 2 | 8 | 1 min 10 s | Hands float up, then sink. |
| 3 | 15 | 1 min | Feet hip-width apart. Stand quietly for 3 breaths. |
| 4 | 22 | 1 min | Feet hip-width apart. Stand quietly for 3 breaths. |
In the plan, this move plays as a looping video with a spoken cue.
Closing form: day 1 of a 28-day walking plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Tai chi is a balance exercise. Have a sturdy chair or wall nearby.
National Institute on Aging (NIH), Three Types of Exercise
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.