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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