Video:Tai Chi: Sculling
with Lenny FriedlandSculling is a more advanced Tai Chi exercise that stimulates the bodies energy, improves flexibility and balance. Learn how to perform sculling correctly with this helpful Tai Chi exercise video.See Transcript
Transcript:Tai Chi: Sculling
Hi. I’m Lenny Friedland from Long River Tai Chi Circle here for About.com. This exercise is called sculling.
Tai Chi Bow Stance is the Basis of Sculling
This exercise is a little more complicated then the exercises we’ve done before. The basis of this exercise is a stance we call a 70/30 stance in Tai Chi. Sometimes known as a bow stance. So we stand with our feet parallel. Toes and heels on the liner. Shift the heels to the left – turn the right toe to the corner. Shift the weight into the right. Step the left foot forward until the heel of the left foot clears the toe of the right foot.
Get a good bend in the knees. Shift the weight forward so that the hips are directly facing ahead. You have more weight forward then back and put the hands up in this position as if they’re resting on somebody else’s chest.
Sculling Develops Leg Strength
Sculling is a wonderful exercise. It develops strength in the legs. If we have strength in the legs then we have a strong foundation and we have a good connection to the ground. In Tai Chi we call that root. Having good root, we have stability. It’s like the foundation of a house. So the sculling exercise is a nice no stress no impact way of developing the leg muscles and thereby developing a good connection to the ground.
Sculling Reflects a Rowing Motion
And, as we sit back we let the arms extend and flatten. And, as we sit forward and let the arms bend. We call this sculling because it sort of has a feeling of standing in a boat and rowing. Shift the weight back 100 percent. Shift the weight forward not quite 100 percent. About 80 percent, 70 percent forward.
Sit backs, arms extend, shoulders relaxed. Sit forward, let the arms bend. Sit back, arms extend. Sit forward, let the arms bend. It’s a wonderful exercise for developing strength in the legs, flexibility in the arms.
Imagine as you’re doing this exercise that your fingertips are resting here and as I sit away my fingertips stay there so I’m sitting away from the hands. And, as I sit forward they close up. Almost as if I’m doing it against a wall. Now he should feel no pressure in my fingers as I sit away and sit forward.
Sculling. Thanks for watching. To learn more visit us on the web at About.com.
