Can’t sleep? Try this five-minute Tai Chi practice to help you unwind and relax tonight

Woman standing in a domestic living area in an athletic stance with her hands on her hips, feet wider than shoulder-width apart and knees bent — (Image credit: Getty Images / Satoshi-K)

Tai Chi is an ancient Chinese practice that focuses on building a mind-body connection through gentle, low-impact movement and deep breathing.

You can practice at any time of the day, but if you’re struggling to sleep at night Tai Chi teacher Brian Thompson recommends a five-minute practice that could help.

“The benefit of an evening Tai Chi practice is that it helps to unwind accumulated physical tension in the back, neck and shoulders from the day,” says Thompson, founder of BNEW4LIFE.

The five-minute evening Tai Chi practice

YouTube

Watch On

1. The waterfall

Time: 1-2min

Sit up straight on a sturdy chair with your butt in the middle of the seat and your feet flat on the floor, in front of your knees.
Follow your natural breath, in and out through your nose, softening your stomach, shoulders and chest.
Allow your breath to rise and fall like a waterfall.

2. Lift water

Reps: 2-3

Stand with your feet shoulder-width apart, shoulders relaxed, a slight bend in your knees and spine extended.
With your hands relaxed and fingers loosely hanging down, raise your arms gently to shoulder height as you inhale.
Extend your wrist joint so your palms face forward, and gently lower your arms to return to the starting position.

3. Single-hand silk reeling to double-hand silk reeling

Set up:

Stand with your feet slightly wider than shoulder-width apart, shoulders relaxed, chest upright and chin slightly tucked.
Bend your knees slightly, with your weight centered.
Raise your right hand in front of at chest or waist height, keeping your elbow lower than your wrist.
Rest your left hand on your left hip or waist.
Practice one-hand outward reeling on both left and right sides.

Four steps of silk reeling:

Turn 1: Rotate your waist slightly toward your left, and rotate your right hand so your palm faces up.
Weight shift 1: Shift your bodyweight toward your left leg, bending your left knee, and moving your right hand across your body and up to shoulder height.
Turn 2: Turn your palm down, and move your right hand across your body to your right, then lowering your right hand to waist level as you rotate it so your palm faces up.
Weight shift 2: Shift your bodyweight to your right leg, bending your knee slightly.
Switch sides after practicing slowly on one side first.

Transition to double-hands silk reeling:

Transition to using both hands together.
Circle your arms into your middle, with your weight even on your feet and knees slightly bent.
Circle your arms out to the sides, shifting your weight onto one leg.
Return to center and repeat on your other leg.
Float your arms out to the same side, shifting your weight onto your opposite leg. Repeat on the other side, following the silk reeling instructions above.
Synchronize your movement with your breath.

4. Body massage and body cupping

Stand or sit off the side of your bed.
Relax your shoulders and begin massaging your neck, arms, midsection and legs, to help you activate the relaxation response.
Cup your hands and pat up and down your shoulders, arms, chest, torso and legs, creating a suction motion.

Ciara McGinley is a health and wellbeing journalist, and a meditation practitioner. Ciara previously worked as a writer and editor at Good Housekeeping, Woman & Home and Red Magazine, before beginning her freelance career. She’s always on the lookout for the latest health trends, and covers everything from fitness and sleep to mental health and relationships.