Originally published June, 2010. Updated December, 2025. Written and taught by Kris Brinker of Just Breathe Tai Chi classes. Kris has been teaching Tai Chi walking and Tai Chi forms for over 20 years.
Tai Chi Walking Is Trending for Boosting Mood & Metabolism But What Is It?
Is it a new form? Is it a trend? How do I learn Tai Chi Walking?
Tai Chi walking isn’t a separate art but fundamental stepping within Tai Chi. Learning takes becoming comfortable with just a few repetitive movements.
One of the core practices I focus on for Tai Chi is Tai Chi Walking. There are a variety of styles and versions of Tai Chi Walking.
This version of The Walk (which is really more of a glide with wide, short stepping rather than walking forward) is a continuous repetition of the movement Brush Knee and Press. We use this exercise as a way to strengthen the legs, deepen the stance, increase flexibility in the hips and kua. It is a walking meditation and great practice for all of the principals of Tai Chi.
What about Tai Chi Walking for Weight Loss?
We get asked if you can learn Tai Chi Walking for Weight Loss. Yes—especially when it helps you move more consistently and reduces stress. Tai Chi can support healthy weight goals by improving strength, mobility, and daily activity tolerance. But it’s not a “drop 20 pounds in a month” program. The value is that it’s joint-friendly and sustainable—so people actually stick with it. However, be very cautious and understand Separating Real Benefits from Social Media Hype
There is also a Tai Chi Walking video taken during a class at World Tai Chi and Qigong Day.
You might also like to try some free classes of simple, Tai Chi for every day life.
Learn the Brush Knee and Press Tai Chi Walking
Tai Chi Walking will aid you in learning the form more easily and better ingrain the principles. The following breakdown is not intended to teach, but rather support what you have learned in class.
Tai Chi Walking break-down:
Preparation (or 5 – Bow stance):
Get into a forward bow stance (let’s use left foot forward for this example). Left foot is facing straight forward to front wall, right foot is pointing to the right diagonal, feet are shoulder width apart, weight is shifted more forward than back – 70/30, knees are relaxed into a bend, right hand is pressed forward with palm facing front wall in front of shoulder center, left hand is next to the left thigh. Relax!
1 – Sit back
Pour the weight back into the rear (right) leg and sit with all weight on that leg. Hands remain in position, but expand. No waist turn.
2 – Turn waist, turns out the toe
Turn the waist to the (left) diagonal, relax the forward (left) leg and allow the toe to turn out to the (left) diagonal with the waist turn. Palms of both hands turn to face inward. No weight shift.
3 – Pour weight and hips forward to diagonal and bring in knee
Pushing with rear (right) foot, push hips to diagonal and pour weight into front (left) foot to the diagonal until rear foot peels off the floor, then bring in the (right) knee to meet the other (left) knee. Upper (right) hand turns to face center of chest, arm becomes rounded as though holding a beach ball against your chest. Lower (left) arm floats upward in line with body, palm down, just below height of shoulder. No waist turn, weight shifts body to the diagonal.
4 – Step with heel and pierce ear
Step with unweighted (right) heel shoulder width to the right – do not shift weight here! Curved (right) arm descends slightly downward. Straight (left) arm first flips palm to face upward then bend elbow to point finger tips to ear. Very slight waist turn toward front wall and no weight shift.
5 – Return to bow stance
Turn waist to face forward, pour weight into front (right) leg to 70/30. Lower (right) hand continues to descend until hand brushes the leg and comes to rest by the thigh. Upper (left) hand is sent straight toward front wall by the waist turn and is now the upper hand pressed forward with palm facing forward in front of shoulder.
Now same movements, but alternate sides to continue.
At first, just practice the foot movements. To assist memory, you can try printing very large the following and hold at eye level to keep your head from looking at your feet (trust me they are still down there!)
…can you hear my voice? 🙂
5 – Start in bow stance
1 – Sit back
2 – Turn waist, turns out the toe
3 – Pour weight and hips forward to diagonal and bring in knee
4 – Step with heel
5 – Return to bow stance
Relax and again!
Explore Tai Chi Walking with Just Breathe
If you want to learn Tai Chi Walking, we invite you to join our Tai Chi classes for seniors and adults at Just Breathe Tai Chi. With proper instruction, this simple practice can become a powerful tool for balance, calm, and lifelong movement.
Ready to get started? Reach out to one of our teachers at Just Breathe Tai Chi if you have specific questions about which program is best for you, online on-demand Tai Chi classes, or weekly live Tai Chi classes.
Check out Our Tai Chi Walking videos and articles.
Tai Chi Walking – Walking Brush Knee and Press
Video of Tai Chi Walking How To—Step By Step Breakdown
Tai Chi Walking: The Foundational Practice That Builds Balance, Control, and Calm
What Is Tai Chi Walking? Benefits, Breakdown, and More!
You might also enjoy reading actual student stories.
Frequently Asked Questions: Tai Chi Walking
Tai Chi indoor walking is practicing Tai Chi stepping in a small space—like a hallway or living room—using slow, controlled weight shifts instead of momentum. It’s the same mindful Tai Chi walk you’d do in class, just adapted for indoors so you can train balance, alignment, and coordination at home.
Tai Chi walking is a real foundational Tai Chi practice. It trains controlled weight shifting, leg strength, and whole-body coordination—skills that show up throughout traditional Tai Chi forms. Social media made it more visible, but the method itself isn’t new.
Walking Brush Knee and Press is a Tai Chi walking drill where you repeat the Brush Knee and Press movement continuously as you step. Practiced steadily, it builds leg strength, steadier balance, and smoother hip movement while reinforcing Tai Chi principles through repetition.
Beginners can absolutely do Tai Chi walking. Start with shorter steps and a comfortable stance, and focus on one skill at a time—place the foot, shift weight slowly, and stay upright and relaxed. As it becomes familiar, the movement starts to feel smoother and easier.
Tai Chi walking for Seniors can be very helpful because it’s low-impact and emphasizes controlled weight transfer and steadiness. It can be adapted by shortening the stance, slowing down even more, or practicing near a wall or sturdy chair for confidence. If you have medical concerns or fall risk, check with your clinician and start gently.
Not much. A few short steps in a hallway or an open patch of floor is enough because Tai Chi walking uses slow, deliberate stepping rather than long strides. If you can safely take 3–6 small steps and turn around, you have plenty of space.
A simple way to think about it is: settle your weight, soften the hips, step with the “empty” leg, place the heel, then pour weight forward slowly while staying tall and relaxed. In Walking Brush Knee and Press, you repeat that stepping rhythm while coordinating the Brush Knee and Press action, then continue on the other side.
Yes—Just Breathe Tai Chi has Tai Chi Walking videos you can follow, including a step-by-step breakdown you can practice at home. They’re especially useful for reviewing foot placement, weight shifting, and pacing between classes.
Videos are great for learning the sequence and practicing consistently, but many people improve faster with feedback—especially for alignment, stance width, and smooth weight transfer. A class helps you refine the details safely, and then videos make your home practice easier and more confident.
Even 5–10 minutes is useful if you’re consistent. Many students practice 10–15 minutes a few times per week, focusing on slow control and relaxed breathing. Start small, then add time as your legs and balance get steadier.