Faulk TaiChi

Learn the beautiful, flowing movements for health and relaxation.

  • Home
  • Tai Chi Classes
    • Beginning Tai Chi
    • Tai Chi Class Schedule
    • Locations
    • Arlene’s Approach
    • Testimonials
    • Showing Up
  • About Tai Chi
    • About QiGong
    • Faulk Tai Chi Gallery
  • About Arlene Faulk
  • News & Video
  • Blog
  • Register

Lift Your Knee

June 1, 2012 By Arlene Faulk

Walking is a popular activity at this time of year. The sun is shining. It’s warm outside and we are in days of many hours of light. We feel like moving and know that some exercise is good for us.

What do we think about when we’re walking? Are we paying attention to what’s around us, other walkers and bicyclers, the flowers, the birds, the lake, the bright green leaves on the trees? Or are we in our own world, thinking about work deadline that’s looming, what we’re going to have for dinner, how to resolve a sticky problem or the worst, texting while crossing a busy street corner? Texting walkers can be a challenging obstacle course. And a couple weeks ago I saw a woman reading a hardback book as she walked down the street. Totally unaware of where she was, totally unaware of other walkers and cars.

In Tai Chi class, we practice walking, keeping our legs and feet parallel, focusing on moving our weight totally over the standing leg before picking up the opposite foot. And speaking of our feet, some of us don’t always pick up our foot to take the next step. “How can we take a step forward if we don’t pick up our foot?’ you might ask. Some of us shuffle along, from heel to toe, without actually lifting our foot. Or we drag our heel. It may be habit or weak legs or a physical challenge. Whatever it is, it’s a recipe for a potential stumble and fall.

I ask students to think about not only lifting the foot to take the next step, but also the knee. When you lift the knee, that leg comes up vertically and you firmly have your weight on the standing leg. It’s training our body to firmly have our standing leg be planted into the ground or sidewalk. That gives us stability and helps promote proper alignment throughout our body. It also promotes a vertical movement rather than just a forward movement.

This practice, over time, can help us improve our walking, slow us down and prevent falls. The next time you’re out walking, pay attention to what your habits are.  Are you shuffling, looking down, favoring one side? Take a few moments to slow down — place your foot solidly on the ground, lift the opposite knee and foot, and then take a step forward. Happy and safe walking!

Feel free to share

Filed Under: Listening to our Body Tagged With: alignment, balance, changing habits, focusing, mindfulness, tai chi, walking

Comments

  1. Denise k. says

    June 1, 2012 at 3:45 pm

    This is really good advice. I will work on lifting my knee next time
    I am out walking my dog!

Arlene Faulk

Arlene Faulk

After a years-long struggle to understand and conceal debilitating symptoms while I ascended the corporate ladder, I found comfort and healing through Tai Chi and Chinese Medicine.

My memoir, Walking on Pins and Needles, is the story about the power to control our lives and move in the direction of possibility. Read more...

FOLLOW ARLENE FAULK

  • Email
  • Facebook
  • Instagram
  • LinkedIn
  • Phone
  • YouTube
Register for Chicago Tai Chi Class

“A LIFE-AFFIRMING STORY”

Walking on Pins and Needles

My book Walking on Pins and Needles: A Memoir of Chronic Resilience in the Face of Multiple Sclerosis is available in paperback & e-book.

Buy Your Copy Today!

Awarded a Top Tai Chi Blogger

Top Tai Chi Blog

FROM TAI CHI STUDENTS

Tai Chi makes me feel calm, yet energized. Because of my practice, the small irritants of life affect me less.

Tai Chi student

I had back surgery, was in pain and had little range of motion. Tai Chi practice at Heartwood has helped me increase flexibility, my range of motion and my overall stamina.

Tai Chi student

Arlene teaches the Tai Chi form in such a gentle and connected way that many movements now feel utterly natural and healing.

Tai Chi student

I've even shared some of the exercises with my bike club to help reduce injuries. They really work!

Tai Chi student

I've always been a klutz and have regularly lost my balance and fallen when walking outside. Arlene taught me how to stand and walk properly through Tai Chi. I really can't believe it: I haven't fallen in four years since I've been taking Tai Chi with Arlene!

Tai Chi student

I love Arlene's Tai Chi classes. She helps us understand not only what we're doing, but also why we're doing it. That really helps me take what I learn in class and apply it to my daily life.

Tai Chi student

I'm really inspired by what Tai Chi has done for Arlene. She is a great teacher, who is calm and very patient. She has really helped me not to be so hard on myself.

Tai Chi student

I play golf and had a lesson after school, on the same day we had Tai Chi class. My coach commented, 'Your posture is amazing and all of the balance issues that we have been fighting for so long seem to have just taken a vacation.' I mentioned to him that I thought it was due to Tai Chi.

Tai Chi student

Tai Chi relaxes your entire body and promotes peace and proper breathing. The more I manage to breathe properly while doing any activity in my life, I generally tend to do a lot better at it. I benefited from Tai Chi because it managed to help me with my breathing skills even more.

Tai Chi student

Tai Chi really gives my body strength to put up with the pains of my breast cancer and back problems. Tai Chi is 'sneaky'. You don't think it's helping, but eventually you realize it's helping you.

Tai Chi student

For me, Tai Chi brings comfort and quiet amidst all the chaos and change.

Becky, Tai Chi student

In just a few months, the practice has become perhaps the most nurturing element in my life during COVID times, when sustaining a commitment to anything else has been challenging.

Barb, Tai Chi student

The community Tai Chi has provided has been a gift. With so much we can now do whenever we wish --- with an app, YouTube video, or streaming service --- meeting weekly (via zoom) in real time, live, to practice Tai Chi creates true community.

David, Tai Chi student

I really enjoy our time together and I've found Tai Chi a great way to "keep moving," not only during this pandemic but also as a regular practice with a wonderful integration of mind, body and spirit.

Martha, Tai Chi student

Tuning into the class and seeing familiar faces of the other students brings a nice sense of community and connection during this time of separation and isolation.

Julia, Tai Chi student

I love the walking practice because it helps me slow down and focus only on the moment.

Tai Chi student

Tai Chi has made me aware of how I’m standing and where my weight is. My balance is improving.

Tai Chi student

I hear Arlene saying to listen to my body and only do what I can do. That helps me relax.

Tai Chi student

Newsletter

GET TAI CHI TIPS, NEWS

Subscribe for weekly inspiration!



25 Years Faulk Tai Chi

Copyright © 2025 Arlene Faulk, Faulk Tai Chi, Chicago, Evanston, IL   |   312-642-0722   |   Website by Grotto Communications