In the Jade Dragon tradition arm circles are taken very seriously. They teach us to move our arms fluidly, without tension, without hesitation at any angle and at any speed. There are 8 circles to learn but only 4 of those are used in tai chi.

This version of the yin circle is one of the most common arm movements in our tai chi form so it’s important to get it right. Also watch the accompanying video below to see how to do it.

This arm movement has many benefits:

• It teaches you how to revolve your shoulder joint without lifting it
• It helps you drop tension out of your body
• It creates an effortless yet very powerful forward movement
• It encourages a strong flow of energy through your shoulder, along your arm and out your hand or fingers

The Movement

• With your hand palm up by the top of your leg raise your elbow without letting your shoulder pop up. Your hand should now be palm down
• Then sink your elbow down so your palm is facing forward
• Sink your wrist so your palm is still facing forward but your forearm is a bit more horizontal
• Draw your shoulder, then elbow, then wrist forward in a pushing movement
• Extend your fingers forward then drop your elbow turning your palm up and withdraw your hand back to your lower hip

Connect the Movement

All movements in tai chi involve as much of your body as possible. They also involve your mind, breath and energy but that’s for later.

Once you have the arm movement you need to connect it to the rest of your body.

• If you’re using your right arm as you retract your arm back to your hip then raise your elbow to the side twist to the right.
• As you sink your elbow again turn back to face front
• As you push forward with your hand you can twist to the left

There are no hard and fast rules – it depends how and why you are doing the movement. It is all changeable and adaptable.

Add your legs

Most of the time when you’re doing this arm movement you are also moving your weight from one leg to the other. As you might imagine when you push forward you are also bringing your weight onto your front leg. As you pull back you bring your weight onto your back leg.

• If you’re using your right arm pull back onto your back leg then twist to the right as you raise your elbow to the side
• Twist back to face front as you drop your elbow
• Transfer your weight forward as you push forward

You will see this done many times throughout the form videos on this course.