TOGU Tai Chi Ball – Fluid Movement and Inner Balance

The TOGU Tai Chi Ball is more than just a training device – it becomes a gentle point of connection between your hands. With its soft shape, it promotes the smooth, circular movements that define the essence of Tai Chi and helps improve coordination, balance, and mindfulness.

Through the subtle contact with the ball, you can feel distances, pressure, and release more clearly – a direct experience of flow, presence, and body awareness. This conscious perception motivates participation and invites you to bring body and mind into harmony.

Handling:

Guide the ball with both hands at a calm, flowing pace. Think of slowness, steady breathing, and inner calm.

• Carry the ball, do not grip it.
• The hands remain soft, the fingers relaxed – as if the ball were floating between them.
• The arms and legs remain “rounded”.
• The movements take place mainly at heart and abdominal level.
• The movement follows the breath – becoming a meditative flow.

The TOGU Tai Chi Ball gives you a new body sensation – gentle, harmonious, and centering. Ideal for mindfulness training, flowing movements, and finding your inner balance.

1. Small fast circles

Activation of the deep core muscles, mobilization of the wrists.

Carry the Tai Chi Ball. Now with both hands describe small offset sagittal circles, rotating the ball quickly between the hands

2. Large circles

Mobilization of the wrists, elbow joints.

Carry the Tai Chi Ball. Now with both hands describe slightly larger offset sagittal circles, rotating the ball between the hands

3. Around the forearms

Mobilization of the shoulder and elbow joints, shoulder girdle.

Carry the Tai Chi Ball. Now rotate the ball between the forearms first forward, then backward. Let the shoulder girdle move loosely with it.

4. Side bend

Mobilization of the shoulder joints, shoulder girdle, thoracic spine.

Carry the Tai Chi Ball. Now rotate the ball like a steering wheel so that the right hand is on top once, then the left hand. Keep the pelvis stable.

5. Side to side

Mobilization of the thoracic spine.

Carry the Tai Chi Ball. Now move the ball at chest height from one side to the other. The center of the body leads the movement, the ball follows.

6. Large horizontal circle

Mobilization of the shoulder joints, shoulder girdle, thoracic spine.

Carry the Tai Chi Ball. Now move the ball several times in one direction, then the other, in a large horizontal circle in front of the body. Keep the pelvis stable.

7. Right and left

Mobilization of the thoracic spine.

Carry the Tai Chi Ball. Now move the ball at chest height from one side to the other. Keep the pelvis stable.

8. From one side to the other

Mobilization of the shoulder, chest, hip, and ankle joints.

Carry the Tai Chi Ball. Now rotate the ball between the hands so that one hand is on top and the other is below. Rotate the upper body to the side. The whole body follows the movement.

9. Large sagittal circle

Mobilization of the shoulder joints, shoulder girdle, thoracic spine.

Carry the Tai Chi Ball. Now move the ball in both directions in a large sagittal circle in front of the body. Keep the pelvis stable.

10. Large sagittal circle to the side

Mobilization of the shoulder joints, shoulder girdle, thoracic spine, ankle, knee, and hip joints.

Carry the Tai Chi Ball. Now rotate the upper body to the side and move the ball in both directions in a large sagittal circle in front of the body.

11. Large sagittal circle with leg power

Mobilization of the shoulder joints, shoulder girdle, thoracic spine.
Strengthening of the leg muscles.

Carry the Tai Chi Ball. Now move the ball in both directions in a large sagittal circle in front of the body. Keep the pelvis stable and bend and extend the knees.

12. Large frontal circle with leg power

Mobilization of the shoulder joints, shoulder girdle,
Strengthening of the leg muscles.

Carry the Tai Chi Ball. Now move the ball in both directions in a large frontal circle in front of the body. Keep the pelvis stable and alternately bend and extend the knees.

13. Small clockwise circle on the abdomen

Supports intestinal movement, relaxes the abdominal area, calms the nervous system, improves body awareness.

Carry the Tai Chi Ball. Place the ball on the abdomen and perform gentle clockwise circular movements.

14. Large figure eight

Mobilization of the shoulder joints, shoulder girdle, thoracic spine, ankle, knee, and hip joints.

Carry the Tai Chi Ball. Now move the ball in a large figure eight in front of the body. Let the whole body move freely.

15. Figure eight around the body, under the legs

Full-body mobilization.

Carry the Tai Chi Ball. Pass the ball around the body and under each leg in a figure-eight pattern.

16. Throwing and catching

Strengthening of the legs, eye-hand coordination.

Carry the Tai Chi Ball. Bend deeply, then throw the ball upward and catch it again in a deep squat.

17. Stretching and rolling through the feet

Mobilization of the ankles, activation of the venous pump, full-body stretch.

Carry the Tai Chi Ball overhead. Stretch upward and roll through the feet.

18. Windmill movement

Mobilization of the shoulder joints, shoulder girdle.

Clamp the Tai Chi Ball between the lower legs and perform a windmill movement backward with the arms.

19. Flyer

Strengthening of the back extensors, balance training.

Place the ball on the floor, extend one leg backward onto the ball, lean forward, then move like wings while rolling the ball.

20. Spinning top

Mobilization of the shoulder joints, shoulder girdle.

Carry the Tai Chi Ball and circle it around the head in both directions.

21. Spinning top sitting

Mobilization of the shoulder joints, shoulder girdle.

Sit and repeat the same circular motion around the head.

22. Rainbow

Mobilization of the spine, shoulder joints, and shoulder girdle.

Sitting, move the ball in a rainbow arc from one side of the body to the other over the chest.