Tai Chi for Knee Health: Circles #1–#5 | Building Strength, Stability, and Precise Knee Alignments

This guided practice covers 𝗖𝗶𝗿𝗰𝗹𝗲𝘀 #𝟭 𝘁𝗵𝗿𝗼𝘂𝗴𝗵 #𝟱 from my book 𝙏𝙖𝙞 𝘾𝙝𝙞 𝙛𝙤𝙧 𝙆𝙣𝙚𝙚 𝙃𝙚𝙖𝙡𝙩𝙝: 𝙏𝙝𝙚 𝙇𝙤𝙬-𝙄𝙢𝙥𝙖𝙘𝙩 𝙀𝙭𝙚𝙧𝙘𝙞𝙨𝙚 𝙎𝙮𝙨𝙩𝙚𝙢 𝙛𝙤𝙧 𝙀𝙡𝙞𝙢𝙞𝙣𝙖𝙩𝙞𝙣𝙜 𝙆𝙣𝙚𝙚 𝙋𝙖𝙞𝙣 (𝟮𝟬𝟭𝟵). This session builds on Guided Practice Video 1 by adding𝗛𝗼𝗿𝗶𝘇𝗼𝗻𝘁𝗮𝗹 𝗖𝗶𝗿𝗰𝗹𝗲𝘀 + 𝗞𝘄𝗮 𝗦𝗾𝘂𝗮𝘁 𝗮𝗻𝗱 𝗛𝗼𝗿𝗶𝘇𝗼𝗻𝘁𝗮𝗹 𝗖𝗶𝗿𝗰𝗹𝗲𝘀 + 𝗪𝗲𝗶𝗴𝗵𝘁 𝗦𝗵𝗶𝗳𝘁 + 𝗛𝗶𝗽 𝗧𝘂𝗿𝗻. As the volume of exercise increases, you continue developing strength, endurance, and increasingly precise knee alignments while staying on your Sweet Spot. 👉 Get the book: https://amzn.to/4bB1sCF 👉 Explore the full Online Course: https://wp.me/P2FRvF-3kO 👉 Follow the full video sequence:    • Tai Chi for Knee Health – Step-by-Step Pro...   𝗪𝗵𝗮𝘁 𝗬𝗼𝘂’𝗹𝗹 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲 In this session, you’ll perform: • 𝗖𝗶𝗿𝗰𝗹𝗲 #𝟭 – Vertical Circles + Kwa Squat • 𝗖𝗶𝗿𝗰𝗹𝗲 #𝟮 – Vertical Circles + Weight Shift • 𝗖𝗶𝗿𝗰𝗹𝗲 #𝟯 – Vertical Circles + Weight Shift + Hip Turn • 𝗖𝗶𝗿𝗰𝗹𝗲 #𝟰 – Horizontal Circles + Kwa Squat • 𝗖𝗶𝗿𝗰𝗹𝗲 #𝟱– Horizontal Circles + Weight Shift + Hip Turn This sequence increases exercise volume while helping you refine knee alignments, move in a pain-free range of motion, and spend more time on your Sweet Spot during increasingly dynamic movement. 𝗞𝗲𝘆 𝗣𝗿𝗶𝗻𝗰𝗶𝗽𝗹𝗲𝘀 As you practice, focus on: • The 𝟳𝟬% 𝗥𝘂𝗹𝗲 — stay within a comfortable range of motion • The𝗗𝗼𝗻’𝘁 𝗛𝘂𝗿𝘁 𝗬𝗼𝘂𝗿 𝗞𝗻𝗲𝗲𝘀 𝗥𝘂𝗹𝗲 — all movement should be pain-free • Maintaining 𝗽𝗼𝘀𝘁𝘂𝗿𝗮𝗹 𝗮𝗹𝗶𝗴𝗻𝗺𝗲𝗻𝘁 • Keeping the 𝗸𝗻𝗲𝗲𝘀 𝗮𝗹𝗶𝗴𝗻𝗲𝗱 𝗼𝘃𝗲𝗿 𝘁𝗵𝗲 𝗳𝗲𝗲𝘁 • Moving with 𝗰𝗼𝗻𝗻𝗲𝗰𝘁𝗲𝗱, 𝘄𝗵𝗼𝗹𝗲-𝗯𝗼𝗱𝘆 𝗺𝗼𝘁𝗶𝗼𝗻 • Staying on your 𝗦𝘄𝗲𝗲𝘁 𝗦𝗽𝗼𝘁 for balanced knee pressure These principles are what make the system both safe and effective. 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲 𝗚𝘂𝗶𝗱𝗮𝗻𝗰𝗲 A full set includes: • 20 repetitions of Circle #1 • 20 repetitions of Circle #2 • 20 repetitions of Circle #3 • 20 repetitions of Circle #4 • 20 repetitions of Circle #5 By the end of Exercise 26, you have performed 1𝟭𝟬𝟬 𝗰𝗶𝗿𝗰𝗹𝗲𝘀, 𝟲𝟬 𝘄𝗲𝗶𝗴𝗵𝘁 𝘀𝗵𝗶𝗳𝘁𝘀, 𝟰𝟬 𝗸𝘄𝗮 𝘀𝗾𝘂𝗮𝘁𝘀, 𝗮𝗻𝗱 𝟰𝟬 𝗵𝗶𝗽 𝘁𝘂𝗿𝗻𝘀—a substantial amount of low-impact, weight-bearing exercise. Move slowly, stay relaxed, and prioritize quality over range of motion. 𝗔𝗯𝗼𝘂𝘁 𝗖𝗵𝗿𝗶𝘀 𝗖𝗶𝗻𝗻𝗮𝗺𝗼𝗻 Chris Cinnamon is the founder and Head Instructor of Chicago Tai Chi and the author of 𝙏𝒂𝙞 𝘾𝒉𝙞 𝙛𝒐𝙧 𝙆𝒏𝙚𝒆 𝑯𝙚𝒂𝙡𝒕𝙝 and 𝙏𝒂𝙞 𝘾𝒉𝙞 𝙛𝒐𝙧 𝘽𝒂𝙡𝒂𝙣𝒄𝙚. A lawyer, author, and exercise physiologist with over two decades of teaching experience, Chris specializes in helping adults improve balance, reduce pain, and move with confidence through Tai Chi and Qigong. 👉 https://www.chicagotaichi.org/ tai chi for knee pain knee health exercises tai chi balance training