Tai Chi Review Sheet

Tai Chi has been around for centuries. This integrated exercise system for body, mind, and spirit dates as far back as 3,000 B.C. in ancient China. The literal translation of “tai” is “big” or “great” and “chi” is translated as “ultimate energy”. Therefore, Tai Chi is about generating and feeling energy through movement. Tai Chi is a very effective form of martial art. Tai Chi is a special way of looking at life, a path of inspiration and a guide toward relaxation and health. Daily practice will increase your sense of well-being and help you deal with the stress of modern living. It can also release one’s creativity and help you stay sharp, optimistic, and alert.

In order for the vital energy to flow unimpeded through the entire body, you need to keep your spine and limbs correctly aligned and your joints open and loose. The following advice will help you maintain this proper alignment during your tai chi practice.

  • KEEP THE SPINE CENTERED
  • NEVER TIGHTLY LOCK THE ELBOWS OR KNEES - Try to maintain a relaxed and flexible look to the limbs without tension. This again enables the blood and other vital fluids of the body to flow easily and without obstruction.
  • MOVE FROM THE CENTER - Our vital energy center is situated in the abdomen - it is a point just below the naval called the tan tien. In Tai Chi, all of the turns, steps, and rotations should be directed from here. We also try to direct our breathing down into that area.
  • MAINTAIN A LOW CENTER OF GRAVITY - When you do Tai Chi always allow your weight to sink down.Always visualize the tension of the body dissolving as you work.
  • DROP YOUR SHOULDERS
  • KEEPING MOVING AT ALL TIMES, DO NOT POSE
  • MAKE SURE YOUR HIPS ARE LEVEL.
  • KEEP YOUR RATE OF BREATHING SLOW AND RHYTHMIC, BUT NEVER FORCED.

You will find that it is worth bearing in mind the following recommendations when you practice Tai Chi. These will help you to gain the maximum benefit from your practice.

  • Mornings and evenings are best.
  • Fresh air is preferable to being indoors.
  • Always warm up first.
  • Always practice in loose comfortable, clean clothing.
  • Work for 30 minutes a day.
  • The rhythm of Tai Chi is your own.

Each movement is accompanied by instructions for breathing: Begin by finding your own rhythm of inhalation and exhalation: you will gradually begin to tune into the breathing patterns given. Remember that in Tai Chi, the learning process should always be one of discovery and fun. Relaxation is the most important aspect, so Relax and Enjoy It!!!

Embrace The Moon (Step By Step)

1) Preparation – Wu-Chi Stance

2) Commencement – Tai Chi Stance

3) Hold the Ball – T- Stance

4) Ward Off – Bow Stance

5) Grasp the Bird’s Tail

6) Capture the Bird and Release

7) Turn Hands Around into Push

8) Embrace The Moon – Two Bow Stances

9) Single Whip – Pop Toe

10)Stop Traffic – Plant Toe

11) Hold the Ball – Slide Foot in

12)Wave Hands Like Clouds (5X) – Tai Chi, Wu Chi

13)Put the Moon to Sleep (Goodnight Moon) – Tai Chi

14)Repeat Commencement

15)Close Feet into Wu-Chi