TAI CHI TERMS

 

 

          

Tai Chi Chuan = Supreme “ULTIMATE” fist also called “Shadow Boxing”

 

 

CHI    

Acupuncture practitioners use needles to direct the flow of energy.  In Japan they call it “Ki” and in Yoga it is called “Prana”.  In Yoga it is directed mainly through the breath and the poses or asanas.

Tai chi also directed chi by gathering the energy and managing chi through our breath.  Chi runs down fixed channels or meridians in the body.

 

 

BREATH

 

Abdominal

Diaphracmatic

 

 

PART I: PRACTICE

 

FORM

*  Alignment

*  Knees

NEVER LET THE KNEE LEAN INWARD OR OUTWARD.  Also, do not let them extend beyond your toes.  Always keep slightly bent knees.

* Footwork =   Start in Bow and arrow stance  and move from left to right/ right to left and shifting 70/30 moves.

1. A.   After the opening turn right.  Visualize holding a ball of energy and synchronize the movement of your arms with the movement of your waist.  Sink down and relax both the upper and lower torso..  Shift your weight (60-40) to the left leg, bend the left knee and slowly turn, the body to the left.
2. Raise the right toes-  Turn your foot to the right and at the same time turn your upper torso to the right.

 

See Insert

 

WARD OFF LEFT

1. Shift your weight to the right leg.  Keep your upper torso erect.  Make a beach ball and turn.
2. Turn and the left toes are at right angle to the right. (distance between the two legs should be about 1 and ½ times the width of your shoulders.
3. Shift your weight -70% should be on the left leg.  Lift your toes and turn at right angle.

 

 

WARD OFF RIGHT

1. Continue the flow.  Breath, head and spine should be in alignment, chin, and tail bone tucked in. Shift you weight to the left leg, raise the right heel, turn your waist to the left and move you left hand to face downward facing the wrist ( slightly touching).
2. Place at right angles to the right Right knee bent and other 1 ½ shoulder width apart.
3. Bend the knee  and 90% of the weight is on the right leg.  Turn your waist so that the body is facing right. In the bow and arrow stance.  Raise the right arm, palm

facing down, left wrist pointing to the right palm.

 

During the first turn to the left ; you make a beach ball and the left wrist faces the right wrist..  The feet are the same as the footwork used in the warm-up.

You lift the arms and repeat the same footwork with the wrist relaxed and turning from right to left, etc.

 

ROLL BACK/PRESS

 

Energy is drawn inward.  Keep the body soft-relax the hip so that the waist moves freely.

 

1. 70% of your weight is on the right leg.  Turn the waist to the right.  Lower the arms extending the right arm just slightly and turning the hand so that the fingers are pointing away from you.  The left finger pointing to the right wrist.
2. You then shift the weight onto the left leg.  Turn at the waist slowly keep in the left arm facing the earth.
3. Continue turning and extend your up and into the chest.  90% of your weight should be on the left leg.

 

PUSH

This uses outward energy.

It boosts and increases concentration.

Both feet flat on the ground.

1. Separate out your hand until they are at shoulder level and palms facing outward.  Fingers slightly bent.  Bend the knee and relax the hips.
2. Shift 70% of your weight onto the right leg.  Move it about 6” forward and simultaneously, maintain full contact with the soles of your feet.  Extend your arms forward with the upper body.  Keep the elbows bent.

 

TURNING THE BODY

 

Follow the “footwork” as in stanzas.

 

SINGLE WHIP

 

Maintain a fully relaxed posture.

 

1. Weight is on the right foot which was moved after completing turning the body facing forward and in preparation for a bow and arrow.  Let the right arm extend outward and form a beak with the index, third finger and thumb together.  Bring in the little and ring finger. And hold loosely.  Drop the left elbow as the left hand floats away for the right elbow across your face.
2. Move the left foot out to the left. Placing the heel first, then rolling down the rest of your foot. It should be about one and a half the width of your shoulders between them.
3. Shift your weight onto the left leg. 

 

LIFTING HANDS