How to do the Tai Chi Horse Stance

The Tai Chi horse stance is the most common of all postures, not only in Tai Chi, but also in Qugong. Used to transition from one exercise to another, it helps to build strength in the legs, focus concentration and practice deep breathing techniques, helping to maintain proper flow of chi. If you are just beginning Tai Chi, this stance is the perfect place to start.

Instructions

    • 1

      Stand with your feet open shoulder width apart and turn your toes so that the outsides of your feet are perfectly parallel. Sink back into a slight sitting position, bending the knees a bit and dropping the hips so that you are in a shallow squat. Your knees should be bend up no more than 45 degrees.

    • 2

      Roll your knees out a bit without moving your feet is your knees naturally turn in. If you are a bit bow legged, gently roll the knees in. This will help you to lift; however, make sure that your feet remain parallel and that your toes are in constant contact with the ground.

    • 3

      Relax your tailbone, allowing it to hang straight down and then lengthen your spine from your tailbone to your head. Lift your arms straight in front of you with palms facing in, as if you were hugging a large tree and let your elbows relax down. Drop your shoulders and feel the stretch through the back of the neck as you lift your head high.

    • 4

      Inhale deeply to expand and stretch the body and exhale slowly to release tension from every part of you. Hold the Tai Chi horse stance for as long as possible. While most instructors recommend holding the posture for 20 minutes to help gain strength, you can remain in the stance more or less time depending on your comfort level.