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How Do You Walk?

Walking is a skill we learn, normally as a toddler, as we grow and develop it happens without conscious thought. 

The problem with this is we start to take short-cuts and develop bad habits.  We find that ‘walking’ is actually our momentum driving us forward, not a conscious thought.

 One of the key drills we perform in Bonsai Chi is a ‘stepping’ drill.  Walking slowly forwards and backwards, often with arm movement included. 

New members tend to give me the ‘I’ve been walking for a long time, why do you want me to do it in an exercise class?’ look!  However it’s an important exercise to do.

Because we develop habits over time, it’s often our momentum that is propelling us, especially forwards, so when we slow it down we find that it’s actually quite difficult to do!

As we walk we want to keep our feet shoulder width apart, so as we stand they’re directly underneath our shoulders.  Our step wants to stay this distance apart, the phrase I use is ‘imagine you’re walking on train lines’.  This ensures we keep them the required distance apart, maintaining an even balance, managing our weight distribution. 

Walking forwards

Keep your back straight, eyes looking forward (find a spot on the wall in front of you). 

As you lift your foot for your next step feel your weight shift from being centred on both legs to you balancing on one leg.

If you can place your heel on the floor and roll onto the ball of your foot, ensuring it is flat on the floor. 

Centre your body weight evenly on both legs. 

Pause for a moment, learn how it feels to have your body weight centred and grounded. 

Then take the next step.

Walking backwards

It’s the same when walking backwards, if you can place your ball of the foot on the floor, rolling onto your heel, ensuring it is flat on the floor. 

Centre yourself again, learn to feel where your body weight wants to be.

Mindful walking

This is something you can practise at home, or when you’re outdoors.  When you’re next walking consciously think about the physical act of walking.  Feel your feet connecting with the floor, learn where your body weight is, how it’s distributed, and where it should be to allow you to walk confidently.

Feel your breathing alter as you relax into your walking.  Enjoy the feeling of walking, I love walking, especially outside in nature, take time to enjoy the exercise and your surroundings.

I’m interested to hear your comments and thoughts after you’ve done the exercise.

Please click here to follow one of our exercise drill videos - 'Bonsai Chi Top Tip #2'