Tai chi lesson 2: shifting weight

In lesson 1 you learned to stand tall and relaxed, with your weight spread evenly on both feet. In this lesson, you start to move. You will slide your weight slowly from one foot to the other, first side to side and then front to back.

It sounds simple. But slow, controlled weight shifting is the base of tai chi. Every step and turn starts by moving your weight before your feet.

Why this step matters

More than 1 in 4 people age 65 and older falls each year. Falling once doubles the chance of falling again.⁶ Weak leg muscles and poor balance are two common reasons people fall.⁹

Weight shifting works on both. As you move slowly onto one leg, that leg must hold you steady. Your ankles, hips and feet learn to make small, smooth corrections.

In a 2012 trial of 195 people with Parkinson's disease, a tai chi program built on weight shifting, ankle sways and small steps improved balance and stride length more than strength training or stretching did. Over six months, the tai chi group had about one-third as many falls as the stretching group. No serious side effects were reported.³

A later trial tested a tai chi balance program, Tai Ji Quan: Moving for Better Balance, in 670 adults age 70 and older at high risk of falling. After six months, the tai chi group had 58% fewer falls than a stretching group, and 31% fewer than a group doing a mix of balance, strength and aerobic exercise.⁴

Before you start

• Do lesson 1 first, so the basic stance feels familiar.
• Set up a safe spot. Stand facing a kitchen counter or with a sturdy chair beside you. Clear away rugs and cords. Wear flat shoes with good grip.
• Check with your doctor if you have dizziness, a recent fall, a joint replacement, or a heart, lung or bone condition. Some medicines and low blood pressure can make you dizzy.⁹ Ask your doctor or pharmacist whether any of yours could affect your balance.⁷
• Keep it short. Five to ten minutes is plenty at first. If you have not been active, start slowly and build up.¹⁰

Steps: shifting side to side

1. Start in your lesson 1 stance. Feet about hip-width apart, knees slightly bent, body tall and relaxed. Rest one or both hands lightly on the counter or chair.
2. Take two slow breaths. Feel your weight spread evenly, about half on each foot.
3. Shift slowly to the right. Let your hips glide sideways toward your right foot, as if they were on a smooth track. Keep your head and chest above your hips. Do not lean your upper body over.
4. Go only partway at first. Aim for about 60 to 70% of your weight on the right foot. Your left foot stays flat on the floor but feels lighter.
5. Pause for one breath. Notice how your right leg feels full and your left leg feels empty. Keep your right knee soft and pointing over your toes.
6. Glide back to the middle. Return slowly to even weight. Pause for a breath.
7. Shift to the left the same way, then come back to the middle.
8. Repeat 5 to 8 times on each side. Breathe slowly the whole time. Never hold your breath.

Steps: shifting front to back

This uses a short, staggered stance. Tai chi calls the forward position a "bow stance," because the front leg bends like a bow.

1. Stand beside your counter or chair so you can hold it with one hand.
2. Step one foot forward a short way. With weight on your back foot, place the front heel about half a step ahead and a little out to the side, like standing on two train tracks, not a tightrope. Set the whole foot down.
3. Settle with weight mostly on the back leg. Your back knee is softly bent. Your front leg is relaxed.
4. Shift forward slowly. Let your front knee bend as your hips glide forward. Stop when about 70% of your weight is on the front foot. Keep your front knee behind your toes and your back heel on the floor.
5. Pause for one breath. Keep your body upright, not leaning forward.
6. Shift back slowly onto the back leg. Keep your front foot flat.
7. Repeat 5 to 8 times. Then switch feet and do the other side.

The chair version

Tai chi movements can be done sitting.² It suits people who use a wheelchair, have weak legs or poor balance, or want to learn the feeling first.

1. Sit near the front of a sturdy chair without wheels. If you use a wheelchair, lock the brakes. Put your feet flat on the floor, hip-width apart.
2. Sit tall. Feel your weight evenly on both sit bones, the bony points under your buttocks.
3. Shift right. Slowly let more weight sink into your right sit bone and right foot. Keep your head over your body, not tipping to the side. Pause for a breath.
4. Return to the middle, then shift left the same way.
5. Shift forward. Keeping your back straight, hinge a little forward from the hips so more weight moves into your feet. Then glide back to sitting tall.
6. Repeat each direction 5 to 8 times, moving slowly with easy breathing.

Try it this week

The CDC suggests older adults include balance activities in their weekly exercise, and names tai chi as one good choice for preventing falls.^7,8

Common problems

I wobble or feel I might tip over.

Make the shift smaller and slower, keep both hands on the counter, and widen your stance a little. You should always feel safe. Fear of falling is common and can be eased. See fear of falling.

My knee hurts in the front-to-back shift.

Bend your knees less and shorten your step. Check that your knee points the same way as your toes and does not move past them. If pain continues, use the chair version and ask your doctor or a physical therapist for advice.

I keep leaning my upper body instead of moving my hips.

This is common. Picture your head and chest riding on your hips like a passenger in a car. A mirror can help you check.

I feel dizzy when I practice.

Stop, sit down and rest. Low blood pressure and some medicines can cause dizziness.⁹ Tell your doctor, and ask to have your medicines reviewed.⁷ Practice seated until you know the cause.

Should I join a class instead?

A class can help, because a teacher can watch your posture and weight. Tai Ji Quan: Moving for Better Balance is offered as a group fall-prevention class, usually twice a week for 24 weeks.⁵ Tai chi teachers do not need a license, so ask about their training and experience.¹ Our tai chi overview explains how to find classes.

Next lesson

When shifting weight feels smooth, go on to Tai chi lesson 3: first arm movements. You will add slow arm moves on top of these weight shifts.

You can also follow along in our tai chi practice studio, try a home strength and balance routine, or read about preventing falls.

Education only. This page is general information written from the sources listed. It is not medical, legal or financial advice and does not replace a doctor, therapist or lawyer who knows your situation. How we write and check pages.