Tai Chi Qigong with demo

Tai Chi Qigong is the most important fundamental practice in traditional Tai Chi, which enhance the energy performance. In the past, only selected students have the chance to learn it. More internal visualizations are integrated to assist learners understand Tai Chi principles.

Tai Chi Qigong is also very therapeutic to help wellness approach. Tai Chi masters spend more time on this practice to help their senior health. The Master Zhao Zhongdao(1843-1962) who set up a Tai Chi Qigong workshop in Beijing in 1950’s at his age of 100. Another famous master Wu Tunan was still practicing Tai Chi at his 100 age. See the photos here for his practice. We adopt practice forms from both above masters in our workshop.

Tai Chi Qigong Demo text

This is the memo for existing student to review the teaching at class. A photo demo is available now on my flickr.

There is a video demo on facebook group “Let’s do Tai Chi”, you may watch the Taichi Qigong and 24 forms TaiChi.

This page will be updated with the pace of teaching.

1. Wu Chi Form:

1. Standing with 1 inch space between two parallel feet, then imagine put the whole feet comfortably over a thick soft carpet, with toes relaxed;
2. Loose the knee joint;
3. Loose the groin part, taking inward the joints there, thus complete the relaxation of the lower limbs;( relax and descend the Qi under the belt- earth part)
4. Lift the Baihui (vertex) point first, then bend the chin close to the chest to maximum level and drop the shoulder joints;
5. Look ahead to the front, adjust the skull to press over the neck arteries to help the mind settle calmer;
6. Raise the tongue to touch the upper gum ceiling;( meridians link)
7. Visualize a small tennis ball size balloon set into both arm pits;
8. Visualize the cervical and chest discs loose and fall apart from top C1 to the T12, then collect the vision back to the Yintang (centre of eyes) point( inner observation)

1. Tai Chi Form:

1. Visualizing the nose moves to the right ear, at the same time shift the body weight naturally to the right side;( moving the body by mind)
2. Take the left toe to the left side, around the distance of shoulder width between both feet;
3. Land the left toes from big one to the small one, meanwhile move the focus from the tip of right small finger to that of the thumb( yin &yang turning and integrating);
4. Understanding the Tai Chi logo in both feet and hands;
5. Pushing the Laogong (centre of palm) point of loony size downward as if push floating balls into water, experience the counter force;
6. Do not move the elbow, while allow the visualized ball to float up to the belt level, then push the balls back into water, repeat over 10 times;
7. Keep the eye sight straight ahead. ( test to understand how the hands lifting works while looking upon or downward)
8. Lift both palms to the shoulder height and stretch energy to finger tips then put palms downward to waist level as putting the balls into water, repeat over 10 times.

1. Hands swing Form (1):

1. Visualizing the right shoulder goes toward the left hip joint, then the right elbow moves toward the left knee; raise the right hand to the front and approach the level of your shoulder while the palm swing from downward to upward.
2. Look at the right index finger and check it reaches the central line of the body ( never cross the central line in practice);
3. Visualizing the left shoulder goes toward the right hip joint, the right elbow moves toward the right knee; swing backward your right hand to the lower level of the right hip joint, palm turn down;
4. Repeat the above practice over 4 times. During this practice, try to coordinate the shoulder, elbow, hand and foot altogether in every move. Visualisation a thread link between the wrist and a post 2 meters away in front of you will help to achieve more sensation training.
5. Practice the left hand over 4 times like above;
6. Practice the right hand once, and then do the left hand as a sequence. Repeat this sequence over 4 times;
7. Do the right hand first, while swing the right hand to shoulder level height, start to swing the left hand simultaneously;
8. Repeat the above step over 4 times.

1. Hands swing Form (2):

1. Visualizing the right shoulder goes toward the left hip joint, then the right elbow moves toward the left knee; raise the right hand to the left side of the body, approaching the shoulder level height with right palm facing the left shoulder;
2. Swing the right palm contraclockwise while turning the body to the right side;
3. Drop the right elbow and wrist, relax the right shoulder and put back the right hand;
4. Repeat the above move over 4 times;
5. Do the left hand as above over 4 times;
6. Practice the right hand once, and then do the left hand as a sequence. Repeat this sequence over 4 times;
7. Do the right hand first, while swing the right hand to shoulder level height, start to swing the left hand simultaneously;
8. Repeat the above step over 4 times.

1. Fists swing Form:

1. Raise up both hand while forming loose fists; the left fist( palm downward) set at the waist level and the right fist(palm upward) lift to the shoulder level;
2. Visualizing the right shoulder goes toward the left hip joint, then the right elbow moves toward the left knee; turn the body to the left side;
3. Swing the right fist contraclockwise while swinging the left fist clockwise with the right fist turn to waist level and the left fist turn to the shoulder level;
4. Turn the body to the right side and repeat the move 10 times.

1. Four direction Hands Play:

1. Raise both palms to the shoulder level height;
2. Let palms fall down to the waist level while descending the body, then look to the left side and right side to turn the body with you focus move;
3. Collect both palms as if holding a ball to the centre of the body, swift body weight to the right leg;
4. Step toward the left direction and raise the left arm in front of the body with left palm toward the right shoulder constructing the left arm as a quarter circle; right palm push a bit downward;
5. Turn the body to left side while stretching both hands forward with the left hand to the head height and the right hand at the shoulder level;
6. Bring both hands downward to the right side of the body;
7. Lift the right hand to support the inner side of the wrist and turn the body to the left direction, push the right hand forward till the right index finger, nose and the left toe in the same line;
8. Open both palm and stretch forward, sit weight to the right leg and pull back the body with two arms;
9. Take both hands to the waist level then push both hands forward while the whole body move forward to shift weight to the left leg;
10. Turn body to the right and Redo move as c. to i. for the right direction;
11. Return to the left side when finishing the form of i. on right direction, stretch both arm open horizontally then hold a cross in front of the chest;
12. Open both hands forward and bring back to the side of the body.

1. Qi Ball Stand:

1. Hold both hands at the lower abdomen position like carrying a ball, meditate at this position for 3 minutes;
2. Lift both hands at the chest level and meditate like above;
3. Turn palms downward and meditate;

8. Open and Close:

a. Drop both elbows and have hands stay vertically;

b. Visualize the ball hold in hand change from one to two, while open palms to shoulder’s width;

c. Visualize the two balls melt into one again and bring palms back;

d. Repeat the practice for 6-10 times;

e. Turn palms to the front and stretch open like pushing a slide door aside the body;

f. Bring hands back and redo the opening for 6-10 times.

9. Tai Chi Ball

10. Gold Fish Play

11. Qi Harmony

12. Monkey Squat Form

13. Cross Hands and Close Form

Forms from 9-13th need on site instruction for precise understanding.

Location

The Yoga Practice

552 16th Street West Vancouver tel.604-926-4655

518-510 West Hastings Street, Vancouver tel. 604-518-6455

Contact

drchen@thecare.ca

tel. 604 518 6455