instructions & general

INFO

on tai chi

What is tai chi?

 

Tai chi = Taijiquan

Taijiquan (which literally translates to "supreme ultimate fist") is an internal Chinese martial art practiced for its health benefits, and is about changing our internal environment so that life becomes a joy to live and not a burden to drag into old age and death. It is about helping your body to let go of the past and your mind to slow down and cease churning. Taijiquan encourages your internal focus to shift toward cherishing and remembering all that is wonderful in your life. It predisposes you to look forward to ways to make life better, rather than remembering how unsatisfying it has been.

Most importantly, taijiquan gives us the ability to realize a greater human potential in ourselves and to have genuine compassion for others. Taijiquan, with its gentle strength, moves us closer to feeling more truly alive.

Why Tai Chi?

The Basics

 

Practicing Taijiquan

Mind

  • Have faith, patience and persistence during taijiquan and be in a good mood while you practice.
  • Relax. Imagine you are weightless, just like a feather floating in the air. Imagine you are swimming in the air, the air is a fluid too.
  • Avoid any nervous or muscular tension.
  • Empty your mind. Let no distracting thought occupy your mind.
  • Concentrate. Focus your attention on what you are doing.
  • Guide your body movements with calm and peaceful mind

Body

  • Suspend your head straight as if someone is pulling your ears up slightly but no tension must be in your neck.
  • Keep your spine straight and keep it in a central equilibrium position. This will help you to raise your spirit.
  • Both arms are free. Drop your shoulders, sink your elbow naturally, loosen your chest and raise your upper back.
  • Keep your solar plexus area always relaxed, soft and loose. Never protrude your buttocks. Keep the coccyx in at all times.
  • Loosen your shoulder joints, waist and hip or carriage joints when you practice.
  • Keep your knees so they seem loose( soft knees). Although they really are not
  • Keep your wrist naturally open and alert all the time. Keep your feet firmly on the floor. Balance must be kept at all times. There must be no tension at all on any of the toes.
  • Keep your wrist naturally straight. Have the middle finger straight and on the same line as the center of the palm and the center of the wrist. Keep your hand and forearm lined up loose and straight, not tense. Extend and hollow the palm, keep your fingers extended without touching. Keep it natural, slightly curved shape.

– Based on the teaching and writings of Master George Ling Hu

 

BREATHING

  • Keep your tongue on the roof of your mouth.
  • Inhale through your nose and exhale through your mouth – a long, continuous breath without a pause between the inhale and exhale.
  • Breath to and from the belly.
  • Relax.

WHY tai chi?

 

The Benefits of  Taijiquan

In addition to the general health benefits of taijiquan, each movement of the form has internal applications that affect the energy flow of the body.

  • Opening: This movement focuses the mind, causes relaxation, restores the internal systems and external muscles to their proper alignment, which in turn results in comfort. The chi breathing is harmonious, invigorating to the spirit, and tones the nervous system.
  • Parting the Wild Horse’s Mane: This invigorates the nervous system. It also strengthens the muscles of the face and neck, and improves circulation and complexion of the skin.
  • White Crane Spreads Its Wings: This diagonal upright opening of the human figure extends and contracts the chest and back, toning the spinal nerves, up righting the coccyx and strengthening the alertness if the cerebrum.
  • Brush Knee Twist Step: This exercise contracts and strengthens the posterior muscles of the body. It also increases strength in the legs.
  • Play the Lute: The emphasis here is on training of the abdominal, waist, shoulder, and posterior muscles. It tremendously increases the extending and contracting strength of the two arms.
  • Repulse the Monkey: The entire nervous system is benefited by this form. It also centers the spinal cord.
  • Grasp the Sparrow’s Tail: This form emphasizes the splitting and enclosing of the limbs, and the contracting and expanding of muscles. They strengthen the muscles of the back and abdomen and help relieve constipation. The lungs are expanded and become strong, thereby helping to strengthen the heart. The legs and thighs are strengthened, and circulation is improved.
  • Single Whip: This movement expands and contracts the joints, bones, and muscles of the hips and legs. It emphasizes split energy, and thus increases the flow of blood to the abdomen, improving digestion. The liver is invigorated, lungs expanded, and the knee and hip joints are made flexible.
  • Wave Hands Like the Clouds: The individual gains tranquility and calmness by the direct flow of energy from the tan tien (psychic center) to the whole body. Nerves are calmed, and the mind becomes peaceful and concentrated. Besides the reduction of excess weight in the waist line, it gives a general felling if joyfulness and well-being.
  • Pat the High Horse: This movement stimulates the chi (energy) of both arms, develops the chest, and improves posture.
  • Kick Right Foot, Kick Left Foot: These forms increase the energy in the legs.
  • Strike Both Ears: This makes the spin supple and elastic. It also strengthens the muscles of the arms.
  • Snake Creeps Down: These increase the elasticity of the thighs, and buttocks, and benefits the neck, shoulders, arms, thighs, calves, ankles, back, and abdomen. They invigorate the whole system.
  • Golden Pheasant Stands on One Leg: These forms vigorously contract and strengthen the abdominal muscles, tone the spinal nerves, and abdominal organs as a result of concentrating the center of gravity on one leg without wavering.
  • Fair Maiden Works the Shuttles: This form relieves cramps and stiffness of the neck. It strengthens the entire chest and spinal area. The expansion of the legs and hands benefits those areas.
  • Needle at the Bottom of the Sea: The knees and the life force of the spinal cord are particularly benefited by this form.
  • Fan Through the Back: This form harmonizes the outer form of the body and stimulates the internal glands and organs. It trains the strength of the shoulders, back, and legs. It also develops the lungs, neck, arms, wrists, knees, calves and ankles.
  • Turn and Chop with Fist: This form reduces excess fat around the waist. It strengthens the waist as well as the thighs.
  • Step, Parry, and Punch: The glandular functions are balanced. This form also strengthens the spinal column and knee joints, and promotes flexibility in the hips.
  • Apparent Close-Up (Two Hand Push): This form increases peristalsis of the bowels, invigorates the appetite, harmonizes gastric excretions. It also tones the spinal nerves and abdominal organs.
  • Cross Hands (Two Hand Breathing): By vigorously stretching the arms, inhalation and exhalation are emphasized. The movements are also tone the sympathetic nerves.
  • Closing: This form promotes the healthy flow of chi and concentrates the mind.

FORM INSTRUCTIONS

 

Yang style 8 step form

Opening

  • Repulse the Monkey right side, Repulse the Monkey left side
  • Brush Knee Twist Step left side , Brush Knee twist Step right side
  • Parting the Wild Horse’s Mane left side, Parting the Wild Horse’s Mane right side
  • Wave Hands Like the Clouds 2x right side, Wave hands Like the Clouds 2x left side
  • Golden Rooster Stands on One Leg right, Golden Rooster Stands on One Leg left
  • Kick Right Foot, Kick Left Foot
  • Grasping the Sparrow’s Tail, Press and Push right side
  • Grasping the Sparrow’s Tail, Press and Push left side

Closing

    Download step by step instructions

 

WA V E HANDS LIKE THE CLOUDS

  • (face NORTH to start)
  • Posture starts from Parting the Wild Horses Mane on the right side. (facing EAST)
  • (switch hands) Turn Right had palm away from you slowly drop the right arm as you raise the left palm facing you.
  • Rotate the waist to the left side (as the left hand goes across center of body to the left) palm should be facing you.
  • (switch hands) Drop the left arm and raise the right. (facing WEST)
  • Rotate the waist to the right side ( as the right hand goes across center of body to the right) palm should be facing you.
  • Shift the weight to the right leg, step the left foot beside the right foot. Feet are together(facing. EAST)
  • (switch hands) Drop the right arm and raise the left.
  • Rotate the waist to the left side (as the left hand goes across center of body to the left) palm should be facing you.
  • Shift the weight to the left leg. Step the right foot to the right side. Feet are apart. (facing WEST)
  • (switch hands) Drop the left arm and raise the right.
  • Rotate the waist to the right side (as the right hand goes across center of body to the right) palm should be facing you.
  • (switch hands) Drop the right arm and raise the left. (facing EAST)
  • Rotate the waist to the left side (as the left hand goes across center of body to the left) palm should be facing you.
  • Shift the weight to the right leg, step the right foot to the left side Feet are together. (facing WEST)
  • (switch hands) Drop the left arm and raise the right.
  • Rotate the waist to the right side ( as the right hand goes across center of body to the right) palm should be facing you.
  • Shift the weight to the right leg, step the left foot to the left side. Feet are apart. (facing EAST)
  • (switch hands) Drop the right arm and raise the left.
  • Rotate the waist to the left side (as the left hand goes across center of body to the left) palm should be facing you.
  • (switch hands) Drop the left arm and raise the right. (facing WEST)
  • Rotate the waist to the right side (as the right hand goes across center of body to the right) palm should be facing you.
  • (switch hands) Drop the right arm and raise the left. (facing EAST)
  • Rotate the waist to the center p
  • prepare for roster posture. (facing North)

     download step by step instructions

 

Y ang short form (24 steps)

Download instructions

 

Yang modified Long form (108 steps)

Download instructions

 

Yang style (AGNES) quan 108 steps form

Download instructions

 

Fan Style

   Download instructions

 

2016 World Tai Chi Day Routine

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Woodlands Tai Chi Practice Group courtesies

 

HELP US CREATE A peaceful practice environment

Please observe the following courtesies when participating in tai chi sessions at the Woodlands Tai Chi Practice Groupp:

  • Please be on time. Sessions start promptly at their designated meeting times.
  • Wear loose, comfortable clothing (no tight yoga pants).
  • Wear soft, flat-soled shoes (no sneakers, as they have a tendency to grip the floor).
  • No lotions or perfumes. Smokers: please do not come smelling of cigarette smoke, you will be asked to leave.
  • Set mobile devices to silent mode.
  • We recommend you bring drinking water.
  • Leave the outside world at the door!

 

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copyright © 2016 the woodlands tai chi practice group. all rights reserved.

What is tai chi?

 

Tai chi = Taijiquan

Taijiquan (which literally translates to "supreme ultimate fist") is an internal Chinese martial art practiced for its health benefits, and is about changing our internal environment so that life becomes a joy to live and not a burden to drag into old age and death. It is about helping your body to let go of the past and your mind to slow down and cease churning.

Taijiquan encourages your internal focus to shift toward cherishing and remembering all that is wonderful in your life. It predisposes you to look forward to ways to make life better, rather than remembering how unsatisfying it has been.

Most importantly, taijiquan gives us the ability to realize a greater human potential in ourselves and to have genuine compassion for others. Taijiquan, with its gentle strength, moves us closer to feeling more truly alive.