Tai Chi Movements Summary

Tai Chi Movements Summary

Tai Chi Qigong: A series of 17 movements taken from Tai Chi (Taiji) martial arts.

 

  1. Tai chi start
  2. Opening the chest (curtains) – Strengthen heart & lungs and reduce depression
  3. Rainbow Dance (waving ribbons)– strengthens stomach and lose weight, clears headaches. “C”

 

  1. Swimming: Rolling the arms – improve shoulder and neck flexibility, and lose weight. Good for heart & lungs as hand passes by.  Good for reducing stress and panic.
  2. Separating the clouds – stimulates Chong & Ren channels on the center front of the body to open chest, strengthen lungs, and clear blockages from head. (Bottom hand R women)
  3. Rowing the boat– good for backache, tiredness & kidney.

 

  1. Tossing (Lifting) the ball – good for spirit, blood pressure and mind balance (across body)
  2. Hide & Seek: Turning the body to look at the moon – strengthens kidney & stomach, improves circulation, and lose weight.
  3. Patty Cake: Turning the waist to pushing palm – strengthens stomach & kidneys and opens dantien. (cup hands push across body)

 

  1. Ride Horse/ Punching – strengthens internal power and legs (body feels light with strong legs).
  2. Flying Wild Goose – strengthens legs and kidneys.
  3. Rotating the wheel in a circle – strengthens and loosens back

 

  1. Pushing the wave – good for lungs, stomach and knees Bow Stance, push down & out.
  2. Flying Pigeon – good for lungs, shoulders and circulation Bow Stance, breathe out as come in.
  3. Touch the Sea, Look at the sky – flexibility of back and good circulation (also prevents headaches by opening top of head) Bow Stance

 

  1. Marching while bouncing a ball – good for brain & test coordination and balance
  2. Tai Chi Close- ending move to bring Qi back to dantien (calm & relax)

 

Tai Chi Story

We wake up in the morning and get out of bed (tai chi start). We go to the window and “open the curtains” to look outside. It is a beautiful day, we get to go to the lake so we do a little “rainbow dance” to celebrate.

We get to the lake and want to go “swimming”. The rain clouds come so we “separate the clouds” to push them away.  We get in our boat and “row the boat” across the lake to the beach on the other side.

At the beach we play three games – play with the beach ball (lifting the ball), hide and seek (turn and look at the moon), and “patty cake”. We watch the clouds float by in the sky (cloud hands).

We then go riding on a horse down the beach (punching, ride a horse). We see a flock of geese in the sky and fly with them (flying wild goose). Finally we take a cart back to the beach (turn in a wheel).

At the beach we sit and watch the “waves roll in”, the birds playing (flying pigeon), and we “touch the sea and look at the sky” and say what a magnificent day.

We then “march” home, and crawl back into bed after our long day at the beach (tai chi close).

 


Tai Chi Movements

Tai Chi Qigong: A series of 17 movements taken from Tai Chi (Taiji) martial arts.

 

  1. Tai chi start:

Raise arms to shoulder length with arms out straight in front, palms down and breathe in. Slowly lower hand until they are level with your waist while bending your knees and breathing out. Then raise your arms again while straightening your legs and breathing in.

 

  1. Opening the chest (curtains) – Strengthen heart & lungs and reduce depression

Raise arms to shoulder height with arms straight out in front, palms down, and breathe in.  Keeping joints relaxed, turns hands so that your palms face your chest and then open your arms out to the side while breathing out.  Bring your arms back together so that the hands are shoulder width apart with palms facing each other and breathe in.  Then turn palms face down and slowly lower your hands until they are at the level of the waist while bending your knees and breathing out.  Repeat from the beginning, by raising arms and straightening your legs while breathing in.

 

  1. Rainbow Dance (waving ribbons)– strengthens stomach and lose weight, clears headaches. Stand with feet slightly wider than shoulders.  Lean to the left and bend your right leg. Raise your left arm to shoulder level and look at your left hand while raising your right hand above your head so that the palm’s Laogong point faces the top of your head (Baihui point).  Then lean to the right and bend your left leg.  Let your right hand swing down to shoulder height and loot at it while bringing your legt hand up above your head.  Then alternate between left and right breathing in on one side and out on the other. Note: the leg that bears the weight is also the side with the arm above the head.  The side with the arm out is the side you are bending over toward.)

 

  1. Swimming: Rolling the arms – improve shoulder and neck flexibility, and lose weight. Good for heart & lungs as hand passes by.  Good for reducing stress and panic.

Keep your feet still and raise your arms to shoulder height with right arm forwards and left arms pointing backward with both palms up.  Look at your left hand behind you.  Bring your left hand up towards you and turn your body to face the front.   Bring both hands towards you so that the left hand with palm down passes just above your left ear can comes to center at the chest while your right hand drops slightly and come to the center of your chest (The left hand passes over right hand just in front of your chest).  Then turn to the right and push your left hand forward. Turn your right hand palm down and push your hand to the back.  As your right arm begins to extend, turn both palms so that they face up.  Repeat to the right side.

 

  1. Separating the clouds – stimulates acupressure channels on the center front of the body to open chest, strengthen lungs, and clear blockages from head.

Slightly bend knees and hold hands in front of dantien with one hand covering the other (bottom hand: left – men, right – women) and straight back. Raise hands in front of your body until your palms are above your head and begin to straighten legs and breathe in. While bending knees and breathing out, turn your palms away from you and circle straight arms down the sides and finish in the front where they started.

 

  1. Rowing the boat in the middle of the lake – good for backache, tiredness & kidney.

Turn arms slightly back and up to open chest while breathing in.  With arms out, bend forward from the waist (keeping back straight) and continue circling arms forward while breathing out.  Continue with arm circle back as straighten up and breath in. (e.g. forward arm circles with bending of waist on way down in front)

 

  1. Tossing the Ball: Lifting up the ball – good for spirit, blood pressure and mind balance

Turn to left and shift weight onto the left leg (right heel lifts off the ground). Raise your right arm and lift palm up as if gently lifting a balloon.  Look at the right hand and raise the right arm above the shoulder, while the left arm moves behind you and to the left with palm facing the buttocks.  Then turn the right palm over and lower hand while shifting the weight to the other hand and lifting the left hand.

 

  1. Hide & Seek: Turning the body to look at the moon – strengthens kidney & stomach, improves circulation, and lose weight. (note the body will turn 135 degrees). Breathe in on one side and out on the other.

Turn to the left and shift weight onto the left left (right heel lifts off the ground).  Raise both arms to the left and side (look in that direction). Sweep both arms down in front of you while bending knees and shifting weight to the right leg.  Continue swinging until you end in the same position on the right.

 

  1. Patty Cake: Turning the waist to pushing palm – strengthens stomach & kidneys and opens dantien.

Bring hands up so they cross in front of the dantien.  Turn to the left and bring the left hand back to waist at belt level and push right hand out in front at chest level. Look at right hand.  Bring hands back to starting position and repeat to the right.

 

  1. Ride Horse/Punching – strengthens internal power and legs (body feels light with strong legs).

Start at horse stance with fists at waist.  Punch forward with wrist rotating, but stop before arm is fully extended. (back straight, shoulders relaxed). Withdraw fist and repeat with other hand.

 

  1. Flying Wild Goose – strengthens legs and kidneys.

Look straight ahead and fly like a bird by raising arms, elbows, wrists, fingers to shoulder level while breathing in. Then lower arms while breathing out.

 

  1. Wheel of Fortune / Cart: Rotating the wheel in a circle – strengthens and loosens back

Breathe in as circle up and out as circle down. Keep back straight. Bend over and begin circling from waist toward left. Make a full circle with firm foundation 3 times and then repeat to the right.

 

  1. Watch Waves Roll In / Pushing the wave – good for lungs, stomach and knees

Stand in bow stance (back foot at 45 degrees, front foot straight) and lift both arms to shoulder height with weight on back leg. Bring hands into chest with palms facing down while breathing in.  sink down and move weight forward with palms pushing forwards at same time — shift weight to front leg and straighten it (back leg goes up on toes) and breath out.  Then pulls arms in palms down while breathing in and shifting weight onto back leg and then sink down.  Do 6 times and then switch legs & repeat.

 

  1. Flying Pigeon – good for lungs, shoulders and circulation

Start in bow stance and open arms out to the sides with palms facing forward. Weight is on back leg and toes of front foot rise off ground (look forwards and breath in).  Shift weight forward and close arms in front while shifting weight onto front leg and breathing out (bring palms together).  Repeat 5 times and then change legs.

 

  1. Touch the sea , Look at the sky – flexibility of back and good circulation (also prevents headaches by opening top of head)

From bow stance open arms out to the side with palms forward, transfer weight to back foot and breathe in. ten shift weight to  front leg and lean forwards and down to have hands closed across from knees.  Repeat 6 times and then change feet.

 

  1. Marching while bouncing a ball – good for brain & test coordination and balance

Marching by lifting same hand and foot. (Thigh up to level and arm to shoulders.) Move smoothly and relaxed. Stay in the same spot.  May change to alternate hand and foot, or two times on one side.

 

  1. Tai Chi close

Same movement as tai chi start but with the intention to settle energy in navel center.

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