Tai Chi / Qigong Student Class Structure Guide
Between Heaven and Earth (Warm-up exercises)
Always begin warm up with 50/50 weight distribution, feet flat on the ground, knees slightly bent, shoulders relaxed
Begin to circle hands (focus attention on wrist joints) (8x)
Then circle forearms (focus upon elbow joints) (8x)
Then circle arms (focus upon shoulder joints) (8x)
Stretch out arms fully to the sides, shoulder height (crucifix) and then draw them back into the chest (8x)
Allow arms to swing up, over and behind the head and back down to sides (8x)
While stretching left arm straight out (in front of body) hold in place with the right forearm (count to 8)
While stretching right arm straight out (in front of body) hold in place with the left forearm (count to 8)
Interlock fingers and make a ‘wave motion’ with wrists and forearms – lock out arms and stretch out fingers, repeat motion
Head Rotations: Slowly look to the left then look to the right (8x)
Slowly look up and then look down (8x)
Hold shoulders and rotate head in clockwise motion (4x)
Hold shoulders and rotate head in anti clockwise motion (4x)
Arms Swing: With ‘dead arms’ turn at the hips and allow arms to swing effortlessly from side to side (gently slapping – waking up internal organs) (8x). Now continue but begin to deepen your movement by gently lifting up the heel as you swing (8x)
Hip Swing (Hula dance) – hands on back of hips rotate hips in circular clockwise motion (8x) then repeat in circular anti clockwise motion (8x)
Hold knees from side, gently make circular movements dipping down with the knees clockwise (8x). Continue to make circular movements dipping down with knees in anti clockwise motion. (8x)
Roll on top of right foot, rolling down from big toe down to little toe – move to heel with back and forth movements – continue to roll on top of left foot, rolling down from big toe down to little toe – move to heel with back and forth movements.
Get into nice, solid, forward stance, hold and take 2 breaths – as you exhale allow the body to lower
End in Wu Chi position – breathe, enjoy
The Silk Weaver’s Exercise
Feet together, knees slightly bent, shoulder and neck relaxed, tip of tongue place behind front teeth. Hands begin down at your sides
Right hand and arm raises up and moves behind head (inhale)
Right hand pushes palm upward toward the sky (exhale)
Right hand lowers again behind head (inhale)
Right hand pushes upward and then returns back down to hip (exhale)
Left hand and arm raises up and moves behind head (inhale)
Left hand pushes palm upward toward the sky (exhale)
Left hand lowers again behind head (inhale)
Left hand pushes upward and then returns back down to hip (exhale)
Both hands and arms raise up and move behind head (inhale)
Both hands push upward palms toward the sky (exhale)
Both hands lower again behind head (inhale)
Both hands push upward and then return back down to hip (exhale)
Shift weight to left leg, step out with right leg and extend / press out both arms and palms. (inhale/ exhale)
Making 90 degree bend with left arm follow right hand as it moves across body (inhale)
Meet left hand and pull into bow string (exhale)
Making 90 degree bend with right arm, follow left hand as it moves across body (inhale)
Meet right hand and pull into bow string (exhale)
Meet extended right hand with left to form and ‘X’ (inhale)
Press out into bow string (exhale)
Move to left side, forming an ‘X’ (inhale)
Press out into bow string (exhale)
Make large movement, big circular arms, bending knees all the way down and imagine scooping up water (Big inhale)
Allow hands (heavy elbows) to gently fall in front of you (exhale)
Gently step back into shoulder width positon, raising and lowering hands (inhale/ exhale)
Take 4 steps on ‘railroad track’ (inhale while stepping forward, exhaling as heel glances off floor)
Rotate on heel at last step and turn to face the opposite direction
3 clockwise head rotations (as head circles down, exhale – as head circles up, inhale)
Shifting weight to the left leg, make hands into fists facing each other and step out with right leg into ‘horse back riding stance’ and fists tucked at side of chest (inhale / exhale)
Finger tips together, shift weight back to left foot and bring right let back, making big circular rotation with arms (inhale / exhale)
Up on tips of toes, holding ‘a tree’ and lower down (inhale / exhale)
Note: Once the sequence has been completely memorized (physical movements with breathing) it should then be performed in the following way:
Do the entire sequence physically (see above)
Do the second sequence entirely in the mind – visualize the movements with eyes closed however breathe the same way you would if you were actually doing it physically
Do the entire sequence again physically
Internal Tai Chi / Qigong Exercises
Qi – Qi is life force, which is found in all living beings whether human or microbial. Qi is ‘expressed’ thru the interplay between the opposing forces of Yin and Yang. The balance of chi (not being dominated by either Yin or Yang) is essential for a healthy and long life. Tai Chi and Qigong are tools intended to assist in the balancing, redirection and movement of Qi throughout the body. As ‘chi’ is literally translated ‘life energy’ or ‘life wind’ and ‘gung’ as ‘cultivation’, ‘production’ or ‘harvesting’ – thus Qigong = ‘the cultivation of life energy’.
Start in Wuji (emptiness / void) position
Fingers tips pointed toward each other, at lower Dian Tiem (2 inches below navel), palms facing up - raise up to shoulder level (inhale) and lower with palms down and fingers stretching forward (as if laser beams were shooting out) (exhale)
Relax hands, bring straight arms to the side (shoulder height) (inhale), extend fingers (laser beams) (exhale)
Relax hands, straight arms to the front (inhale) extend fingers (laser beams) – relax and allow to float back down (exhale)
Continue to move hands round all the way to the back and up over kidneys (inhale) and then bring arms forward, dropping and bouncing with bent arms (as if you’re holding a load of laundry) (exhale). Now straighten up, bring arms back to center and allow them to float back down (inhale / exhale)
Reach up on tip toes, stretch and hug tree (inhale / exhale) (3x)
Palms facing each other (holding beach ball) (inhale) up to shoulders and down palms facing down (exhale) (3x)
Finger tips pointed toward each other, palms facing up, raise (inhale), turning at the chest, then pressing palms toward the sky (exhale) – then do the reverse (3x)
Cross arms at chest (inhale) and open and expand (expand) (3x)
Robot inhale, arms moving up and extend out to front (inhale) and down, heavy elbows (exhale) (3x)
Holding big beach ball in center (both hands are down fingertips pointing to each other), turning from side to side and shifting weight (inhale towards center, exhale as you turn to the side) (3x)
Holding arms down at sides, twist inwardly (inhale) pulling in chest and shoulders, then twist arms outward expanding chest and shoulders (exhale) (3x)
Holding arms straight out in front of you, twist inwardly (inhale) then twist arms outward (exhale) (3x)
Starting with left hand extended over head while right hand is pressing down at the side, Inhale palms facing each other, then at the chest level change directions and allow right arm to extend over head, while left hand pressed down to the side (3x)
Stand in Wuji / Tai Chi post for a few minutes.
Rise and drop and bounce (allow all tension to leave the body thru the feet)
Trembling Horse shakes off water – starting with hands shaking, move to shoulders and moving wave of energy all the way down thru your feet …
Counter swing – remember to smile ;)
Tai Chi Chuan
About 800 years ago a priest named Zhang San-feng was studying the esoteric philosophy of Yin / Yang and the notion that the universe is orchestrated by the interplay between opposing energies. One morning he came to the revelation that this abstract idea could actually be seen occurring continuously in all areas of life – He surmised that all nature expresses that interplay and flow between one extreme and another and that life itself is a dynamic dance of opposite but balancing forces.
With the help of the Wudang monks Zhang set about to develop a set of movements that were at once a beautiful, fluid dance and yet at the same time, a powerful, martial art style – This ‘deadly dance’ encapsulated the elements of both Yin and Yang and laid the foundation of Tai Chi Chuan (or The Grand Ultimate Fist). Its’ founding tenants are that the harmonious mind will ultimately win over the chaotic mind and that ‘softness’ will ultimately overcome ‘hardness’.
Yin = Lightness, soft, feminine, darkness, breath in, metal/water, north/winter, west / autumn, negative, cold, passive, wet, earth, absorbing, black, small, even
Yang = Heaviness, hard, male, lightness, breath out, wood/fire, south/summer, east / spring, positive, hot, active, dry, heaven, penetrating, white, large, odd
The Tai Chi Chuan – ‘Core-System’ form.
This short but beautiful form was created by Sifu Carl Totten (Taoist Institute of Los Angeles, North Hollywood). It is designed to give the student a concise introduction into all the major movements / postures of Yang style Tai Chi Chuan. Unlike the 24 or even 108 movement forms is short enough that it can be learned in a matter of weeks but will take a lifetime to perfect. It’s length also allows the student to begin to learn and apply the ;lkjlk; of mobilizing Jin. Once the practitioner is comfortable with doing the form and mobilizing Jin at multiple speeds then he / she is ready to learn the Beijing 24 Form or even the 108 Long form.
The 20 movements of the ‘Core-System’ Form:
Raise and Lower Arms
Parting the Wild Horses’ Mane
Stork Spreads It’s Wings
Brush Knee Push Step
Play the Pipa
Repulse the Monkey
Ward Off
Roll Back
Press
Push
Wave Hands Like Clouds
Right Foot Kick
Double Wind Fills The Air
Fair Lady Works The Shuttles
Fan Thru The Back
Punch
Apparent Close Up
Embrace Tiger
Return To Mountain
Closing