Heel Slides (Tai Chi)


Heel slides is a tai chi exercise that allows you to practice balancing while also bringing more awareness to your feet and ankles.

Set up

Shift your weight from one leg to the other.  


Now with your weight on your left leg, slide your right heel from front to back.

You can imagine your heel is wading through water or mud at the edge of a lake.

The pattern is circular with your right knee raising in front of you and your heel brushing backward.

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


  • Your weight should be in your standing leg.
  • Only your heel should be brushing the ground.
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