Body Rotation – do 3 reps
- with bottle cap on palm of hand
- Basic Posture
- to open up all joints
- with palm facing up & open, place bottle cap or any flat item on palm
- starting from waist, move hand under the arm, turn hand over the head & back to waist as rotate body, keeping palms open without dropping item
- start with right hand then with left hand
- reverse direction
Tai Chi walk – intro
- Open right foot 45 degrees, left foot step forward
- weight on back foot, shift to front, turn waist, shift weight to back
- open left foot 45 degrees, right foot forward
- weight on back foot, shift to front, turn waist, shift weight to back
- repeat as walk forward
- maintain same height as walk forward (visualize rope across path of walk, head stays under rope – do not go above rope)
Tai Chi – 8 energy drills
- 4 energy: peng, lu, ji, an
- 4 corners: cai, lie, zhou, kao
4-Energy:
- peng – expand, maintain
- lu – redirect, deflect to the side
- ji – press forward/inward with energies from opposing directions
- an – press downward
4-Energy drill: peng, lu, ji, an
- open back foot, 45 degrees, front foot step out shoulder width
- peng – sink down on kua as raise arms up to front, palms out, shift weight back to front
- lu – flip hands, shift weight front to back as visualize grab person arm (left hand on wrist, right hand close to elbow), relax
- ji – left arm face body, right hand push toward left wrist as shift weight back to front
- an – open arms, bring hands close to center, palms down as press down & spiral, weight balance on both legs
4-Corners:
- cai – pluck & pull down
- lie – split
- zhou – elbow strike
- kao – leaning strike
4-Corners drill: cai, lie, zhou, kao
- open back foot, 45 degrees, front foot step out shoulder width
- cai – sink as pull down with fist, turn waist to knee (weight on back leg)
- lift leg & step out to side then step front with back leg
- lie – circle arm counterclockwise as shift weight to left, step right, shift weight, turn waist, & open hands with palms facing each other and arms open
- zhou – turn arms counterclockwise, then shift weight to from & elbow strike as step with front leg
- kao – circle front arm as lift front leg, drop front leg then shoulder strike
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