The Benefits of the Backward Step - Chi Living

The Benefits of the Backward Step

Posted by Danny Dreyer on Wed Sep 4th, 2013, 2 comments

Whether a walker or a runner, walking backwards does many things to help you feel ChiWalking® and ChiRunning® in your body.

Walking backwards puts you into excellent Chi posture; it gives you the Body Sense of engaging core muscles. It teaches you how short your stride should be while walking or while running in first gear. If you keep that posture when moving forward, you’ll get a great sense of having your upper body lead.

Walk backwards at the start of your walking or running workout. If you feel yourself lose or question your posture or engaging your core, walk backwards anytime during your workout.

Watch Danny’s video to see what it looks like.

Do a little backwards walking during the day and remind yourself what good posture and an engaged core and a short stride feel like in your body. Imprint that memory on your body and mind and then move forward with that same feeling. Notice how your body changes when you move forward. It really should not change, but you may slip into old patterns. Notice when you slip into old patterns.

Taking the backward step can make a big difference in how you move. 

Watch the Backward Step


  • chirunning,
  • running form,
  • chiwalking,
  • posture

2 CommentsLeave a comment below

Ruth Vidunas Sep 6th, 2013 10:00am

I have been walking backwards as part of my personal fitness regime before my classes at the local community center.  I use the indoor track for my walking and do 2 laps and do some of my PT work and do another 2 laps and do some step work (am up to 3 risers) then do 2 more laps with the short ends of the laps to do either backwards or side step walking

Danny, which muscle parts do you consider the ‘core’ you mentioned in the book as?

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