Circles in Sand (Tai Chi)

Purpose

Circles in the sand is a tai chi exercise that challenges single leg balance. As you do this exercise, you’re not only working on your balance but you’re also bringing more awareness to your ankles and the soles of your feet.

Set up

Begin with your feet parallel and about shoulder width apart. Bending your knees slightly, shift your weight from one leg to the other. Pay attention to the feeling of your weight shifting. Improving your mind-body awareness is an important benefit of the practice of tai chi.

Movement

With your weight on your left leg, make circles on the floor with your right toes.

Imagine you are on a beach and you are making circles in the sand.

Now reverse direction.

Shift your weight back and forth again and repeat the exercise on the other side.

Tips

  • Tai chi is a fluid exercise so don’t lock your standing leg. You can allow it to bend naturally and ever so slightly as you extend your leg forward.
  • Think about moving like you’re underwater – nice and fluid without abrupt stops.
join us

Get started

Join us and experience our exercise program designed by physical therapists specifically for women with osteopenia and osteoporosis.
Already have an account? Log in here
Check mark
Thank you! Your submission has been received!
We will contact you shortly.
Oops! Something went wrong while submitting the form.

Related articles in the Well Guide

Explore our exercises...

Bridge with Marching

View exercise

Piriformis Stretch Over Chair

View exercise

Squat with Weight

View exercise

Forward Step Ups

View exercise

Tame the Tiger (Tai Chi)

View exercise