Part the horse's mane: how to do it
One hand lifts forward, as if gently parting the long mane of a horse, while the other hand rests low by your hip. In the tai chi form it is called Parting the Wild Horse's Mane. Works: whole body, legs and balance.
How to do it
- Stand with your feet hip-width apart, knees soft.
- Shift your weight onto your left foot. Hold your hands in front of your belly, as if holding a ball.
- Breathe in. Slide your right foot a short way forward, heel touching first, with little weight on it.
- Breathe out. Shift your weight forward, your right hand rising to chest height and your left hand sinking by your hip.
- Shift back, bring your foot in, and repeat on the other side. Do 4 rounds on each side.
As you go
- Keep the step about the length of your foot.
- Breathe out as your hand rises. Keep breathing.
What it works
- Works
- whole body, legs and balance
- Position
- Standing
- Have nearby
- a sturdy chair
- Effort
- Moderate
An easier and a harder version
Stay stationary: do the weight shift and arms without stepping. If you feel unsteady, do it beside the counter with one hand on it and move only the other arm.
Link all 4 rounds on each side without pausing.
Sit tall with your feet flat. Lean a little to one side as your hand rises and the other hand rests by your hip. Switch sides.
Take care
- Balance: keep a wall or counter within reach. Take small steps only.
- Sensitive knees: keep your front knee soft.
Where it is in the plans
In our walking plan: 12 of 28 days, first on day 8, Part the mane.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Walking plan | 12 of 28 days: 8 to 10, 15, 19 and 22 to 28 | Day 8, week 2: Part the mane | 2 min |
| Walking plan, round 2 | 9 of 28 days: 6, 8, 11, 13, 20, 22, 24 to 25 and 28 | Day 6, week 1: Your forms, linked | 1 min 25 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 2 | 8 | 2 min | 4 rounds each side. Small steps, wall or counter within reach. |
| 3 | 15 | 1 min | Small steps. Support within reach. |
| 4 | 22 | 1 min | Both sides, without stopping. |
In the plan, this move plays as a looping video with a spoken cue.
Part the horse's mane: day 8 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.