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Tai Chi Qigong - Instructions
Free copy of the video.

Opening Position (Wuji Stance): - stand with feet shoulder width apart - arms hang down - palms face in to thighs - relax the whole body - knees slightly bent - clear the mind - remain in this posture for a few minutes

1. Commencing Form

Raise arms to shoulders: - turn palms to face backwards - fingers point downwards and slightly curved - breathe in - raise body - draw arms up to shoulder height and width - palms face down - elbows and wrists are slightly bent

Return arms to sides: - turn palms to face forwards - fingers point upwards and are slightly curved - breathe out - sink body down with knees slightly bent - draw arms down to thighs - palms face out to backwards

Repeat 6 times

2. Broadening one's Chest

Raise arms to shoulders: - breathe in - raise body - draw arms up to shoulder height and width - elbows and wrists slightly bent - palms face down

Open arms out: - turn palms facing each other - draw hands away from each other - arms fully extended to sides - keep elbows slightly bent

Close arms in: - turn palms facing each other - breathe out - draw hands together until shoulder width apart

Return arms to sides: - turn palms to face the front - fingers upwards and slightly curved - sink body down with knees slightly bent - draw arms down to thighs - palms face out to backwards

Repeat 6 times

3. Dancing with Rainbow

Raise arms over head: - breathe in - raise body - draw arms straight up fully extended - turn palms facing each other

Turn to left: - transfer body weight to right leg - keep knees slightly bent - extend left arm out to left side at shoulder height - left palm up - turn head to left - eyes focus on extended left palm - slightly curve waist over towards extended palm - curve right arm over head - right palm faces down above center of head

Turn to right: - breathe out - transfer body weight to left leg - keep knees slightly bent - extend right arm out to right side at shoulder height - right palm up - turn head to right - eyes focus on extended right palm - slightly curve waist over towards extended palm - curve left arm over head - left palm faces down above center of head

Repeat 6 times

4. Circling Arms

Cross hands: - turn palms so that they face up - fingers facing front - cross hands right over left at wrist

Raise palms: - breathe in - raise body slightly - raise the arms until palms at chest level

Turn palms: - keep wrists crossed - turn palms to face downwards - raise arms above head

Separate hands: - breathe out - draw hands apart - arms fully extended up and out - keep elbows slightly bent - keep shoulders relaxed

Repeat 6 times

5. Twisting Waist & Swing Arms

Turn palms facing up and raise arms until shoulder level

Turn to right: - turn body from waist toward right - keep knees slightly bent - breathe in - draw right arm down to side - elbows and wrists are slightly bent

Arc backwards right: - draw right arm up in an arc behind body - palm tip at ear height - turn right palm to face the front

Push right palm: - turn body from waist back to center - breathe out - push right hand over left palm - (note palms cross in line with center of chest) - draw left arm towards body - turn right palm so that it faces upwards

Turn to left: - turn body from waist toward left - keep knees slightly bent - breathe in - draw left arm down to side - elbows and wrists are slightly bent

Arc backwards left: - draw left arm up in an arc behind body - palm tip at ear height - turn left palm to face the front

Push left palm: - turn body from waist back to center - breathe out - push left hand over right palm - (note palms cross in line with center of chest) - draw right arm towards body - turn left palm so that it faces upwards

Repeat 6 times

6. Rowing a Boat

Raise arms over head: - pull both arms back - palms face backwards - breathe in - raise body - draw arms up fully extended above head - elbows slightly bent - palms face out to the front

Return arms to sides: - breathe out - fingers upwards and slightly curved - sink body down; knees slightly bent - draw arms down to thighs - palms face out to backwards

Repeat 6 times

7. Holding a Ball

Turn left: - turn body from waist toward left - breathe in - extend right arm up until shoulder height - right palm face up - raise the heels

Lower heels: - lower heels to floor - breathe out - turn right palm downwards - sink body down with knees slightly bent - turn body from waist back to center - draw right arm down to thigh

Turn right: - turn body from waist toward right - breathe in - extend left arm up until shoulder height - left palm faces up - raise the heels

Lower heels: - lower heels to floor - breathe out - turn left palm downwards - sink body down with knees slightly bent - turn body from waist back to center - draw left arm down to thigh

Repeat 6 times

8. Carrying the Moon

Imagine that you have a big balloon between your hands and you turn to look at the moon over you shoulder and then you lower your arms and turn to look over the other shoulder.

Turn left: - breathe in - raise body slightly - turn body from waist towards the left - fully extend both arms up and toward left - keep elbows slightly bent - relax shoulders, elbows and wrists - turn head to look at left palm

Face front from left: - breathe out - turn body from waist back to center - sink body down with knees slightly bent - draw arms down and front in line with thigh - palms facing each other hip width apart

Turn right: - breathe in - raise body slightly - turn body from waist towards the right - fully extend both arms up and toward right - keep elbows slightly bent - relax shoulders, elbows and wrists - turn head to look at right palm

Face front from right: - breathe out - turn body from waist back to center - sink body down with knees slightly bent - draw arms down and front in line with thigh - palms facing each other hip width apart

Repeat 6 times

9. Twisting Waist and Pushing Hands

Draw palms to the waist, facing upwards

Push to left:

- turn right palm facing forwards - turn body from waist toward left - breathe out - push right hand to left at 45 degree and up to chest level

Return to center:

- turn right palm facing upwards - turn body from waist back to center - breathe in - draw right hand to waist at right side

Push to right:

- turn left palm facing forwards - turn body from waist toward right - breathe out - push left hand to right at 45 degree and up to chest level

Return to center:

- turn left palm facing upwards - turn body from waist back to center - breathe in - draw left hand to waist at left side

Repeat 6 times

10. Playing with Clouds

Raise left arm to face level, palm facing body

Drop right hand to waist level, palm facing body

Turn to left: - turn body from waist toward left - breathe in - allow arms to follow turn

Switch positions of your arms: - raise right arm to face level, palm facing body - drop left hand to waist level, palm facing body - keep elbows slightly curved

Turn to right: - breathe out - turn body from waist toward right - allow arms to turn with waist

Switch positions of your arms: - raise left arm to face level, palm facing body - drop right hand to waist level, palm facing body - turn to left again

Repeat 6 times

11. Scooping from the Sea

Left foot half step forward

Bend forwards: - transfer weight to left foot - bend at waist drawing both arms downwards and towards left knee - cross hands right over left over left knee - palms face upwards - top of the head aligns with left foot

Scoop up: - transfer weight to right leg - gradually straighten body upright - breathe in - bring crossed palms up above your head

Separate hands: - separate and extend arms out and down - palms face the ground - breathe out

Repeat 6 times

12. Playing with waves

Push hands: - place both hands at chest level - palms face the ground - push both hands out - palms facing out - transfer weight to left foot - right heel leaves the ground - breathe out

Pull hands back: - palms face the ground - pull back both hands to chest level - breathe in - transfer weight from left foot to right - left heel should be the only part of the left foot that is touching the ground

Repeat 12 times

13. Spreading Your Wings

With both arms extended out from last move, turn palms to face each other

Open arms: - open both arms - transfer weight to right foot - left heel should be the only part of the left foot that is touching the ground - breathe in

Close arms: - close both arms until shoulder width apart - transfer weight from right foot to left - right heel leaves the ground - breathe out

Repeat 12 times

14. Punching

Bring your left leg back to its original position and draw in both fists to the waist

Left punch out: - breathe out - punch out to chest level - as you punch turn the fist-palm down

Pull left fist back: - breathe in - draw left fist back to waist - as you pull back turn the fist-palm up

Right punch out - breathe out - punch out to chest level - as you punch turn the fist-palm down

Pull right fist back: - breathe in - draw right fist back to waist - as you pull back turn the fist-palm up

Repeat 6 times

15. Flying like a Goose

Raise heels: - breathe in - raise body - raise both arms up until slightly above shoulder level - palms face the ground - elbows slightly bent - raise both heels weight on the ball of each foot

Lower heels: - breathe out - lower heels to ground - sink body - curve both arms downwards

Repeat 6 times

16. Spinning Wheels

Circle clockwise up: - keep your arms shoulder width apart - bend down - breathe in - raise body by twisting to the left - raise arms until above the head - tilt body backward

Circle clockwise down: - lower both arms on the right side - breathe out - lower body by twisting to the right - bend down to original position

Repeat 3 times

Repeat 3 more times in the opposite direction (counter-clockwise)

17. Bouncing a Ball

Raise body and bring arms to sides of body

Right bounce up: - shift the weight to right foot - breathe in - raise right arm to chest height - raise left knee until parallel with ground - bounce once on the right foot

Right bounce down: - bring down right arm - put left toes down then left heel down

Left bounce up: - shift the weight to left foot - breathe out - raise left arm to chest height - raise right knee until parallel with ground - bounce once on the left foot

Left bounce down: - bring down left arm - put right toes down then right foot down

Repeat 6 times

18. Pressing the Palms

Raise chi: - breathe in - raise body - turn palms facing upwards - gently raise arms up until palms facing your nose

Ground chi: - breathe out - turn palms downwards - draw arms down to waist level - sink body

Repeat 6 times

The free video and these instructions are downloadable from www.taichi18.com.

 

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