Tai chi – Lesson 3: Brush knee, twist step

About This Class

This 44-minute dynamic Tai Chi class (Lesson 3) guides students through the Yang style eight-move short form, building on previous lessons to introduce "Brush Knee, Twist Step" — a movement requiring coordinated weight transfer, waist rotation, and arm sequencing. The class opens with gentle neck rolls, ankle circles, and shoulder mobility exercises ("snake arms") to warm up the body and settle the mind. The instructor carefully breaks down the new form movement — explaining weight distribution (70/30 and 100% stances), the six harmonies (shoulders/hips, knees/elbows, wrists/ankles), and how the waist drives the arms rather than the arms moving independently. Students then flow through the accumulated sequence (including Repulse the Monkey from prior lessons) multiple times to let the body absorb the pattern. A substantial stance-work section follows, progressing from horse riding stance to bow stance, cat stance, and single-leg balance drills (Golden Rooster/Crane), building leg strength and stability. Throughout, the instructor weaves in mindfulness cues about releasing self-judgment, working within personal limits, and cultivating a meditative "qi flow" state. The class closes with a standing grounding meditation — hands on the belly, crown rising, tailbone sinking — and a gentle self-acknowledgment ritual.