Tai Chi, Qigong & Mindful Movement

Supported weight shift

Time. About 10 minutes of written practice

Level. Gentle

Position. Standing

Goal. Balance

A supported shift script. It is not a tai chi course and not a video.

Coming Soon

Script for later recording. This is not a finished video.

1. Open. Hold a sturdy chair with one hand. This is a lifeZoi script for a supported side-to-side shift. It is not a tai chi course, not qigong instruction, and not a video.
2. Stand tall. Feet about hip-width apart. Soften the knees. Keep the chair under your hand.
3. Shift. Move a little of your weight toward one foot, then back to the middle, then toward the other foot. The free foot stays easy to put down.
4. Small circles. If the shift feels steady, make a very small circle with the body while the hand stays on the chair. Skip circles if you prefer only the side-to-side shift.
5. Seated option. Sit and rock gently from one sitting bone to the other if standing is not a good fit.
6. Close. Come back to the middle. Sit and rest. Do not practice this without support if you are at risk of falling.

Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. Do not practice balance without support if you are at risk of falling. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.