Wave hands like clouds: how to do it
Your hands drift side to side in front of you, slowly, like clouds crossing a sky. In the tai chi form this is called Wave Hands Like Clouds. Works: whole body, shoulders and balance.
How to do it
- Stand with your feet hip-width apart, knees soft, a wall or kitchen counter within reach.
- Let your weight move onto your right foot. Your right hand floats up to chest height, palm facing you. Your left hand rests low, near your belly.
- Shift your weight slowly to your left foot. Your hands pass each other in front of your chest and swap places.
- Keep your chest and hips facing forward. Only your arms and weight move.
- Keep going, side to side, for the time on your page.
As you go
- Make it smooth and slow, like clouds.
- Breathe out as you shift. Keep breathing.
What it works
- Works
- whole body, shoulders and balance
- Position
- Standing
- Have nearby
- a sturdy chair
- Effort
- Moderate
An easier and a harder version
Keep your feet planted and just shift your weight a little, with your hands low.
Slow it down to 8 counts per side.
Sit tall, feet flat. Sway gently from one sit bone to the other while your hands float side to side in front of you.
Take care
- Balance: stand beside the wall or counter. Keep the weight shift small.
- Sensitive shoulders: keep your hands at or below chest height.
- Sensitive knees: keep them soft.
Where it is in the plans
In our walking plan: 13 of 28 days, first on day 3, Clouds.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Walking plan | 13 of 28 days: 3 to 4, 6, 10, 12, 15 and 22 to 28 | Day 3, week 1: Clouds | 1 min 45 s |
| Walking plan, round 2 | 10 of 28 days: 4, 6, 8, 19 to 20, 22, 24 to 25 and 27 to 28 | Day 4, week 1: Pace checks | 1 min 10 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 3 | 1 min 45 s | Eyes follow your top hand. Wall or counter within reach. |
| 2 | 10 | 55 s | Slow clouds. |
| 3 | 15 | 1 min | Let your breath set the speed. |
| 4 | 22 | 1 min | One move melts into the next. |
In the plan, this move plays as a looping video with a spoken cue.
Wave hands like clouds: day 3 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.