The Tai Chi Workout is designed so that you can Experience the Benefits of Practicing Tai Chi without the Frustration of Having to Learn a Long and Complicated Form.
The exercises in this workout are easy to learn and gentle on the body while building skills and attributes that are necessary to explore the depth of Tai Chi Practice. This workout was designed so that evan as a brand new student you can follow along and practice all the exercises on your first day.
The workout includes exercises that loosen and relax the joints, a standing meditation (Zhan Zhuang) which builds energy and connection in the body, Tai Chi walking exercises, and Tai Chi movement exercises. This is a low impact workout that will help you relax and get rid of stress, become more aware and in control of your body, and benefit circulation.
The Tai Chi Workout should take you between 20 to 40 minutes depending on your what your goals are.
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Benefits of Practice
There are many benefits to practicing Tai Chi. They range from the benefits of the physical workout, the improved circulation of Qi and Blood, the benefits to the nervous system including relaxation and coordination, and the mental benefits of balance and calm.
Some of the benefits of practicing Tai Chi Exercise include
- Get a Relaxing and Low Impact Workout
- Increase Your Balance and Coordination
- Improve Your Posture and Body Awareness
- Keep Your Joints Strong and Flexible
- Stimulate Circulation of Qi and Blood with Slow Rhythmic Movements
- Deep Breathing Massages Internal Organs and Improves Digestion and Elimination
Origin of the Tai Chi Workout
The Tai Chi Workout was created based on over 20 years of practicing Tai Chi, over 15 years of teaching, and in the interest of the students who want the benefits of Tai Chi without having to learn the Traditional Forms of Tai Chi. Being a “Traditionalist” I want to pass down the traditional arts to my students but many people were just looking for a Tai Chi Workout so they could get the benefits of Tai Chi- They were not interested in the Traditional Art of Tai Chi. Being in the health care field I know the benefits of Tai Chi can help many people- so I decided to create the Tai Chi Workout.
The Tai Chi Workout is designed so that the student can follow along and practice the exercises from day one, but it doesn’t compromise the Art of Tai Chi. It is not watered down or simplified- it just presents Tai Chi movements that are easy to learn and there are no complicated forms to memorize. You can develop real Tai Chi skill and easily get the benefits that Tai Chi has to offer by practicing this workout.
- Easy to Learn – Follow Along on the First Day
- All the Benefits of Tai Chi
- No Complicated Forms
- In a 20 – 60 min practice session
The Tai Chi Workout consists of 13 Exercises and a short series of exercises to close your practice. These exercises include exercises that loosen and relax the joints, a standing meditation (Zhan Zhuang) which builds energy and connection in the body, Tai Chi walking exercises, and Tai Chi movement exercises.
Exercise 1- Swing the Arms
This exercise works to warm up the body for further exercise. It also promotes circulation and strengthen digestion
Exercise 2- Swing Like a Bear
This exercise has 4 parts. Each part is a slight variation on the movement. This exercise teaches you how to shift your weight and maintain your balance. It also loosens the hip area, teaches how to use shifting the weight and turning the torso to generate movement in the limbs, and further stimulates the circulation.
Exercise 3- Monkey Flops
This exercise has two parts. It further works to loosen the hip area , promote relaxation and circulation, and also brings a gentle rotational stretch to the spine.
Exercise 4- Hold the Ball Zhan Zhuang
This is a standing meditation posture. It promotes Qi or energy in the body. This practice also helps develop a solid and connected posture.
Exercise 5- Wade through the River
This is a Tai Chi Walking exercise that emphasizes rootedness and the connection in the lower body.
Exercise 6- Walk Across Ice
This is a Tai Chi Walking exercise that emphasizes lightness, precise placement of the feet, and control over the weight shifting.
Exercise 7- Spring Light
This is the first posture of the Tai Chi Form. When repeated as a single posture exercise it helps to coordinate the breath with the movement of the body. It also strengthens the internal organs and the legs
Exercise 8- Row the Boat
An exercise for shifting the weight that teaches you balance and not to over extend. Also a great exercise to strengthen the legs.
Exercise 9- Hands Like Clouds
A stationary Tai Chi exercise where the hands mimic the movement of clouds going to and fro. A great exercise for conditioning the entire body.
Exercise 10- Set the Sail
The first of the walking Tai Chi postures. This exercise uses a unique visualization to move the arms effortlessly. This exercise corresponds to the Tai Chi posture Ward Off.
Exercise 11- Turn the Corner and Push
The second walking exercise coordinates the stepping with the hands pushing out. This exercise corresponds to the Tai Chi posture Brush Knee Twist Step.
Exercise 12- Step Back and Push
This exercise teaches how to walk backwards in coordination with the arm movements. The exercise is good for the Spleen and Liver organs and is traditionally indicated for helping the Qi ascend the Du channel. This exercise corresponds to the Tai Chi posture Step Back to Repulse the Monkey. This exercise can also be done form a stationary position with much of the same benefits.
Exercise 13- Kick
This exercise teaches a kick. Practicing this exercise is good for balance and coordination. This exercise can also be modified to give a very intense workout to the legs.
A simple set of self massage that helps to close your practice.
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