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Tai Chi: Tai Chi Fundamentals
Tai chi is a martial art that combines physical exercise with deep meditation. A tai chi routine typically consists of a series of forms , each of which is a combination of slow and deliberate mov ...
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Tai chi is a martial art that combines physical exercise with deep meditation. A tai chi routine typically consists of a series of forms , each of which is a combination of slow and deliberate mov ...
Tags: Tai Chi Smart Tai Chi for Arthritis Pilates for Arthritis Yoga for Arthritis
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Relaxation Techniques: Stretching and Flexibility
Stretching —exercise designed to lengthen your muscles and tendons—is another powerful tool for bringing balance and relaxation to your life. In this case, you are countering the ten ...
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Stretching —exercise designed to lengthen your muscles and tendons—is another powerful tool for bringing balance and relaxation to your life. In this case, you are countering the ten ...
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Tai Chi: Preparing to Practice Tai Chi
There are a number of practical considerations to evaluate before you begin a tai chi regimen: Where and how to learn Which style to practice When to practice Where to practice What clothing and f ...
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There are a number of practical considerations to evaluate before you begin a tai chi regimen: Where and how to learn Which style to practice When to practice Where to practice What clothing and f ...
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Tai Chi: Basic Principles of Tai Chi
The forms that make up all five of the primary styles of tai chi share the following key principles: Posture: When practicing tai chi, your body should remain upright and perpendicular to the grou ...
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The forms that make up all five of the primary styles of tai chi share the following key principles: Posture: When practicing tai chi, your body should remain upright and perpendicular to the grou ...
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Tai Chi: Tai Chi Forms
This chart covers the Yang style, the world’s most popular tai chi style. The Yang style includes 24 forms , each of which flows into the next. Practice each form separately, with the goal ...
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This chart covers the Yang style, the world’s most popular tai chi style. The Yang style includes 24 forms , each of which flows into the next. Practice each form separately, with the goal ...
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Tai Chi: 1. Commencing Form
Stand upright with feet together and arms at sides. Look straight ahead. Inhaling, bend knees slightly. Lift left heel while shifting weight onto right side. Extend left foot toward left, heel up. ...
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Stand upright with feet together and arms at sides. Look straight ahead. Inhaling, bend knees slightly. Lift left heel while shifting weight onto right side. Extend left foot toward left, heel up. ...
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Tai Chi: 2. Wild Horse Parts Mane
Begin in last position of form 1. Inhaling, raise right hand to middle of chest, palm down, while turning at waist to straighten left leg. Raise left heel and move left hand downward. Position han ...
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Begin in last position of form 1. Inhaling, raise right hand to middle of chest, palm down, while turning at waist to straighten left leg. Raise left heel and move left hand downward. Position han ...
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Tai Chi: 3. White Crane Flashes Its Wings
Begin in last position of form 2. Inhaling, lift right heel so only toes touch floor. Rotate right hand clockwise. Move right foot forward so toes align with left heel. Move right hand in front of ...
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Begin in last position of form 2. Inhaling, lift right heel so only toes touch floor. Rotate right hand clockwise. Move right foot forward so toes align with left heel. Move right hand in front of ...
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Tai Chi: 4. Brush Knee
Begin in last position of form 3. Inhaling, turn torso left, lower left hand to hip, and raise right hand up toward head. Turn torso toward right, passing right hand across abdomen and moving left ...
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Begin in last position of form 3. Inhaling, turn torso left, lower left hand to hip, and raise right hand up toward head. Turn torso toward right, passing right hand across abdomen and moving left ...
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Tai Chi: 5. Strum the Lute
Begin in last position of form 4. Inhaling, shift weight onto left leg. Extend right arm, palm down Move center of right foot against left heel to form a “T” shape. Begin to pull rig ...
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Begin in last position of form 4. Inhaling, shift weight onto left leg. Extend right arm, palm down Move center of right foot against left heel to form a “T” shape. Begin to pull rig ...
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Tai Chi: 6. Curve Back Arms
Begin in last position of form 5. Inhaling, bend elbows slightly, palms up, and raise both hands to eye level. Lean right, raising left heel off ground. Bring right hand to ear. Inhaling, step bac ...
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Begin in last position of form 5. Inhaling, bend elbows slightly, palms up, and raise both hands to eye level. Lean right, raising left heel off ground. Bring right hand to ear. Inhaling, step bac ...
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Tai Chi: 7. Grasp the Bird’s Tail (Left Style)
7. Grasp the Bird’s Tail (Left Style) Begin in last position of form 6. Inhaling, pivot right. Shift weight onto right leg, raise right arm to shoulder level, and bring left arm up to lower ...
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7. Grasp the Bird’s Tail (Left Style) Begin in last position of form 6. Inhaling, pivot right. Shift weight onto right leg, raise right arm to shoulder level, and bring left arm up to lower ...
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Tai Chi: 8. Grasp the Bird’s Tail (Right Style)
8. Grasp the Bird’s Tail (Right Style) Begin in last position of form 7. Shift weight backward and lift left toes. Pivot right, both feet planted firmly on the ground. Shift weight back, li ...
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8. Grasp the Bird’s Tail (Right Style) Begin in last position of form 7. Shift weight backward and lift left toes. Pivot right, both feet planted firmly on the ground. Shift weight back, li ...
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Tai Chi: 9. Single Whip
Begin in last position of form 8. Inhaling, shift weight left. Lift and turn right toes inward. Push right hand down. Continue pivoting left. Swing left hand across chest. Continue pivoting entire ...
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Begin in last position of form 8. Inhaling, shift weight left. Lift and turn right toes inward. Push right hand down. Continue pivoting left. Swing left hand across chest. Continue pivoting entire ...
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Tai Chi: 10. Wave Hands Like Clouds (Left Style)
Begin in last position of form 9. Inhaling, lean backward and toward right. Turn left foot in and raise toes. Swing left arm down and open right hand, palm facing down. Turn torso right. Lift left ...
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Begin in last position of form 9. Inhaling, lean backward and toward right. Turn left foot in and raise toes. Swing left arm down and open right hand, palm facing down. Turn torso right. Lift left ...
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Tai Chi: 11. Second Single Whip
Begin in last position of form 10. Center body weight and raise left arm slightly, palm toward face. Lower right hand, palm down, to waist. Inhaling, move right hand in front of face. Follow right ...
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Begin in last position of form 10. Center body weight and raise left arm slightly, palm toward face. Lower right hand, palm down, to waist. Inhaling, move right hand in front of face. Follow right ...
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Tai Chi: 12. High Pat on Horse
Begin in last position of form 11. Move weight forward and unhook right hand. Inhaling, bring right arm in toward ear and slide right toes in next to left foot. Shift weight onto right foot. Bring ...
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Begin in last position of form 11. Move weight forward and unhook right hand. Inhaling, bring right arm in toward ear and slide right toes in next to left foot. Shift weight onto right foot. Bring ...
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Tai Chi: 13. Kick with Right Heel
Begin in last position of form 12. Inhaling, lift left leg. Lift left hand, crossing right hand as it moves back toward chest. Step forward and left with left heel. Circle both hands upward and ou ...
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Begin in last position of form 12. Inhaling, lift left leg. Lift left hand, crossing right hand as it moves back toward chest. Step forward and left with left heel. Circle both hands upward and ou ...
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Tai Chi: 14. Strike Opponent’s Ears with Both Fists
14. Strike Opponent’s Ears with Both Fists Begin in last position of form 13. Inhaling, move hands toward face, palms in. Bend right knee and point toes downward. Exhaling, step right heel ...
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14. Strike Opponent’s Ears with Both Fists Begin in last position of form 13. Inhaling, move hands toward face, palms in. Bend right knee and point toes downward. Exhaling, step right heel ...
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Tai Chi: 15. Turn and Kick with Left Heel
Begin in last position of form 14. Inhaling, lean on right leg and rotate body 90° left. Turn right foot inward. Shift weight toward right. Open arms and place left foot next to right foot. E ...
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Begin in last position of form 14. Inhaling, lean on right leg and rotate body 90° left. Turn right foot inward. Shift weight toward right. Open arms and place left foot next to right foot. E ...
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Tai Chi: 16. Push Down and Stand on One Leg (Left Style)
Begin in last position of form 15. Inhaling, pull left foot back. Form hook with right hand and move left hand across face so palm faces inward. Exhaling, let left foot drop to ground. Lower left ...
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Begin in last position of form 15. Inhaling, pull left foot back. Form hook with right hand and move left hand across face so palm faces inward. Exhaling, let left foot drop to ground. Lower left ...
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Tai Chi: 17. Push Down and Stand on One Leg (Right Style)
Begin in last position of form 16. Inhaling, turn left. Raise left arm up and move right hand across body, in front of face. Turn and lean left. Form hook with left hand. Continue moving right han ...
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Begin in last position of form 16. Inhaling, turn left. Raise left arm up and move right hand across body, in front of face. Turn and lean left. Form hook with left hand. Continue moving right han ...
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Tai Chi: 18. Work at Shuttles on Both Sides
Begin in last position of form 17. Inhaling, turn 90° left. Kick left leg out, heel down. Transfer weight to left foot and move right foot beside it, heel up. Place arms in “ball holdi ...
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Begin in last position of form 17. Inhaling, turn 90° left. Kick left leg out, heel down. Transfer weight to left foot and move right foot beside it, heel up. Place arms in “ball holdi ...
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Tai Chi: 19. Needle at the Bottom of the Sea
Begin in last position of form 18. Inhaling, shift weight forward, raising right heel. Drop both arms, palms down. Lower arms to waist height and place feet at 90° angle to each other. Twist ...
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Begin in last position of form 18. Inhaling, shift weight forward, raising right heel. Drop both arms, palms down. Lower arms to waist height and place feet at 90° angle to each other. Twist ...
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Tai Chi: 20. Flash Arm
Begin in last position of form 19. Inhaling, stand up straight, keeping left heel raised. With arms, form hoop parallel to ground in front of body. Lay backs of left fingers on wrist of right hand ...
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Begin in last position of form 19. Inhaling, stand up straight, keeping left heel raised. With arms, form hoop parallel to ground in front of body. Lay backs of left fingers on wrist of right hand ...
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Tai Chi: 21. Turn Downward to Deflect, Parry, and Punch
Begin in last position of form 20. Inhaling, lean back and turn right, left toes inward. Lift hands to eye level, palms out. Raise right heel and shift left. Make loose fist with right hand and dr ...
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Begin in last position of form 20. Inhaling, lean back and turn right, left toes inward. Lift hands to eye level, palms out. Raise right heel and shift left. Make loose fist with right hand and dr ...
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Tai Chi: 22. Apparent Closeup
Begin in last position of form 21. Relax fist. Inhaling, move left hand beneath and past right hand, palms up. Uncross hands. Turn palms down. Shift weight right and backward. Raise left toes. Bri ...
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Begin in last position of form 21. Relax fist. Inhaling, move left hand beneath and past right hand, palms up. Uncross hands. Turn palms down. Shift weight right and backward. Raise left toes. Bri ...
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Tai Chi: 23. Cross Hands
Begin in last position of form 22. Inhaling, turn 90° right and bend both legs. Turn left toe inward. Open arms and shift weight right. Bend right knee and straighten left leg. Shift weight b ...
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Begin in last position of form 22. Inhaling, turn 90° right and bend both legs. Turn left toe inward. Open arms and shift weight right. Bend right knee and straighten left leg. Shift weight b ...
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Tai Chi: 24. Closing Form
Begin in last position of form 23. Inhaling, uncross and lift arms, palms down. Exhaling, push down with elbows. Lower both arms to side, palms in. Adjust weight toward right and lift left heel. P ...
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Begin in last position of form 23. Inhaling, uncross and lift arms, palms down. Exhaling, push down with elbows. Lower both arms to side, palms in. Adjust weight toward right and lift left heel. P ...
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