Tai Chi is a powerful art of immense depth; the set of Forms is the structure or the foundation. According to Yang Chan Fu (who is known by many as the modern father of Tai Chi in the 30’s) “to start learning Tai Chi you have to start with the Forms”. There are many styles of Tai Chi, and within each style, it has different Forms. Tai Chi Chi Kung 18 Movements. The Taiji Qigong 18 Exercises (also known as Shibashi) is a series of simple, yet highly effective qigong exercises which are accessible to all age and physical abilities. Download PDF T Ai Chi For Dummies book full free. T Ai Chi For Dummies available for download and read online in other formats. Tai Chi is the fastest-growing martial art in the world today-due to its physical, mental and spiritual benefits-combining low-impact exercise, self-healing, meditation and a philosophy of life all in one.
The ancient practice of T’ai Chi and Qigong includes postures and movements, as well as a philosophy. T’ai Chi also has its own lingo — words and concepts you need to know.
Basic T’ai Chi and Qigong Movements
A Simpler Eight-Form Easy Tai Chi for Elderly Adults Fuzhong Li, K. John Fisher, Peter Harmer, and Machiko Shirai Low-impact exercise that appeals to elderly adults and can be done almost anywhere provides hoth societal and individual benefits. One such program is Tai Chi, a traditional Chinese dancelike conditioning exercise. Conventional medical science on the Chinese art of Tai Chi now shows what Tai Chi masters have known for centuries: regular practice leads to more vigor and flexibility, better balance and mobility, and a sense of well-being.
If you’re practicing the ancient postures of T’ai Chi, you need to become familiar and fluid in adopting the basic stances and movements. The following illustrations show some elementary positions to master:
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How to Follow the Principles of T’ai Chi
T’ai Chi is more than just movements and postures. As with many disciplines that originated in the East, T’ai Chi incorporates a philosophy along with its physical practice. The principles of T’ai Chi in the following list tell you how to live in harmony in your world:
Slow down. This is the Grand Ultimate Principle because you begin to find all the benefits of T’ai Chi if you go slowly.
Take it easy. Forcing things is an antithesis in T’ai Chi. Physical and mental stress makes you tense up and get all the forms wrong.
Think in curves. Movement in T’ai Chi is always curved and circular, never straight and linear. This allows one movement to flow seamless to the next and promotes a better flow of your chi (energy).
Be simple. Live fully. Live naturally. And be simple at your core.
Sink lower. In other words, let your knees relax and bend at the joint. This grounds you, lets energy flow from the earth into your body, and allows you to overpower your opponent by getting beneath his or her energy and center.
Balance your movements. Just as all things in the universe are reciprocal, T’ai Chi is a about balancing your moves — for example, forward and back, weight-bearing and non-weight-bearing, and reach and pull back. This is based on the ancient Chinese philosophy of yin and yang, in which all living things are opposing yet complementary.
Stay balanced. Both physically and mentally, good balance is essential to good T’ai Chi — and to life.
Move the whole package. Your whole body, not just a wrist or leg, is a part of T’ai Chi movement. Think action-reaction. Think flow.
Go with the flow. Think smooth as silk. Move and think as if you are on wheels. Not herky-jerky with breaks. That cuts into your energy flow.
Stay rooted. Always feel that you are firmly planted on the ground. This applies not only to T’ai Chi but also to life — what else is new?
In The Writings of Chuang-Tzu, Chuang-Tzu offers a quote to live by: “Flow with whatever may happen and let your mind be free: Stay centered by accepting what you are doing. This is the ultimate.”
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T’ai Chi Terms to Know
T’ai Chi has its own lingo, like any other practice. The terms in the following list represent the basic concepts you need to know to enhance your practice of T’ai Chi:
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Chi: Otherwise known as “life energy,” chi is the life force that pulses through your body and keeps you vital. Blocked chi can cause sickness or unhappiness.
Meridians: Also known as “energy pathways,” these are the streets, roads, and byways in your body through which energy flows. These pathways can get “kinked” from poor health and stress and, therefore, can block energy from flowing through your body.
Dan Tien: Literally meaning “elixir field,” this area is located approximately between your navel and pubic bone and is a storehouse of body energy.
Yin and yang: The terms for opposites that are opposing, yet complementary. A concept used throughout all of T’ai Chi and Qigong.