Post on 01-Oct-2018
transcript
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About Complete Tai Chi
Complete Tai Chi for Beginners is a simple system of learning the fundamentals of Tai
Chi and energy work in a straightforward building block method. There are four basic
levels that build on each other progressively making it easy to follow and understand.
This program is unique and is the one of the 1st complete Tai Chi home study courses
in the world.
What's in the home study course?
This home study course contains four DVD’s labeled level 1 through level 4 and a
comprehensive Home Study Manual which supports the DVD’s.
Each DVD level is broken down into four sections:
1. Introduction - A simple explanation of what is in the DVD level.
2. Warm Up - A simple low impact follow along stretching and warmup for each
DVD level. The warm up routines are comprised of traditional stretching, eastern
temple exercises and shaolin 18 lohan.
3. Elements - Demonstration, breakdown and instruction for each basic Tai Chi
element covered in the DVD level. The section also includes a simple “Chi Kung”
follow along routine working on the basic elements.
4. Form - A simple pattern of Tai Chi elements strung together into a flowing form.
Each level form is simple yet powerful and covers the basic elements for the
DVD level. The level form is demonstrated with front, back and angle views and a
complete breakdown and instruction is given for the development of the form. A
follow along form is provided for practice.
Some Basic tips for Home Study
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Take your time - One of the nice things about home study is you can learn at your pace
and schedule. You can specifically work an area of development as you need it. The
DVD’s are set up in a simple progression in an orderly fashion. Skipping around in
DVD’s can cause confusion and lead you to miss some important information and get
you frustrated. So we suggest that you stay in the progression given and become
comfortable with new items and elements before going to the next section or level.
Don’t get frustrated - go slowly and practice regularly. If you hit a section that is
difficult, slow down or back up and work in it out. You are in control, you can rewind, use
slow motion, pause and play as needed.
Each DVD section is a Gold Mine of Health, Well Being and Energy - this system is
packed with healing and energy work. Any one of the DVD level sections within this
course by themselves can give a great workout and with heart, focus and intent can
create balance and harmony in your life.
The Five Power Principles of this System
(1) Breathing - deep breathing is used, in through the nose, out through the mouth. I
use a forced exhalation technique so the air takes longer to go out than in. That way I
get all the oxygen out of the air into my blood supply. When we inhale I use the term Yin
breath, and exhale is the Yang breath. Yin is to bring in or internalize. Yang is to send
out and externalize. Sometimes we talk about Yin and Yang Energy. So Yin energy is
being brought into our system and Yang energy is being sent out.
(2) Movement - what happens when an individual sits on couch all day, day after day
and simply does nothing. They become lethargic and out of balance. Their system is
stagnant and disease easily sets in. Movement is critical in the Health, Harmony and
Balance of the Human body and energy system. When you move your electrical system
is working and energizing different areas of the body. When you move blood is pumped
more thoroughly through the body and a cleansing process is working through the
pulsing and pumping of the system.
(3) Relaxation - If you take a water hose and kink it, the flow of water is reduced.
Runners actually run relaxed breathing deeply through the run. So be relaxed when you
exercise and allow the flow of energy through your system.
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(4) Focus - be present in the moment. Be aware, stop the chatter in your mind. Focus
on your body, how does it feel? How does my whole body feel? The power of your
BEING exist in the stillness of no-thought. Focus on your breathing and how your body
feels.
(5) Intent - is to have the view in mind of this exercise and journey BEING, Health,
Harmony and Balance for you. It is having a positive mind set toward better a greater
way of BEING.
At first you will have to pay attention to what you are doing with the Five Power
Principles. With, in and through each exercise become the Five Principles. Then in time
they will reward you with Health, Harmony and Balance.
Meditation
From actual real experience I have determined that meditation is an important factor to
the wellbeing and harmony of the human mind, body, spirit and emotional complexes. I
personally use several different forms of meditation depending on my “feeling” and life
situation. What I mean by “feeling” is the monitoring of my mind, body, spirit and
emotional systems. What is happened to most humans in this day and age is the lack of
balance in their system by over identification with one of the four areas, mind, body,
spirit and emotions. Only through meditation and presence of BEING in stillness can
one balance the wholeness of system they are comprised of.
Here are some simple meditations for you to try out and use:
This simple breathing meditation technique which you are about to learn is one of the
oldest and the simplest of all the meditation techniques I know of. It is one of my
favorites.
You can do it at any time, anywhere. It is quite effective also as newcomers to
meditation find it easier to grasp, understand and do.
The immediate effect of this meditation technique is a feeling of being centered, calm
and at peace. I’ll talk about other benefits later on in this article.
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Right now lets go and see what are the general prerequisites of meditation.
Understanding these prerequisites of meditation will help you reach the meditative state
much more quickly and will help immensely in your meditation practice.
SIMPLE BREATHING MEDITATION TECHNIQUE
Sit down making a comfortable posture. Your back should be straight, neither too stiff
nor too loose. Your posture should not make you feel lazy or sleepy and neither it
should make you feel uncomfortable.
The spinal cord in this natural position acts as a channel for the energy to flow from your
root chakra (base of spinal cord) to your crown chakra (top of your head).
If closing your eyes helps you achieve a better focus then close your eyes otherwise
just look straight ahead without actually looking at anything specific. I usually close my
eyes as it helps me in focusing my mind better.
Now put your attention on your breath. Breathe normally through your nostrils. The
rhythm of your breath may change as you start focusing on it. Sometimes it may get
heavier and sometimes lighter and faster.
Don’t worry about the change. Just keep your attention focused on your breath. Just be
with your breath as you inhale and exhale. The object of meditation is the sensation of
breathing.
As you go deeper into the meditative state, you will automatically feel other thoughts
leaving your mind. At first you may feel a sudden rush of thoughts trying to get your
attention. Don’t let it bother you. Don’t resist your thoughts either.
If you will resist your thoughts they will usually lead you astray. Just accept them,
acknowledge them and as you see your attention wandering, bring it back gently to your
breath again.
After some practice the mental chatter will stop and the distracting thoughts will leave
you alone as they won’t find any host willing to give them a place to linger on.
Think of the distracting thoughts as dust. In our normal state of awareness the dust is
always there and we don’t notice it because we are too busy interacting with it
subconsciously.
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Once you still your mind, its like holding the wind all of a sudden. As the wind dies down
and you become more aware, you tend to notice the dust acutely. Just remember that it
was there all along. It’s just that you noticed it just now. The dust will settle down by
itself as there is no wind to carry it around anymore. Just be patient.
In the beginning you can keep an alarm clock with you, set to 15 minutes and you can
come out of your meditation when it rings. With practice you will actually be able to
instruct your mind to come out of meditation after a desired span of time. If you find it
impossible to sit still for 15 minutes, start from 5 minutes.
Wu-Chi Meditation Technique
Move into Wu-Chi stance, your hands at your side, relaxed and still, feet shoulder width apart
with toes pointed forward and knees slightly flexed. There should be a sinking feeling in the
shoulders.
Now looking straight ahead at nothing in particular or with your eyes closed to help center
yourself put your attention on your breath. Inhale through your nose and exhale through your
mouth. Breath deeply in and exhale twice as long out three times focusing on your breath.
Now bring your attention to your entire body feeling every part of your body. Now breathe
deeply three times with your focus on all of your body.
Now Bring your attention to your entire body and everything else around you expanding your
awareness infinitely. Now breathe deeply three times focusing on All That Is.
Now inhale deeply and visualize energy flowing into your heart. Exhale slowly and visualize
energy flowing into your heart. Repeat three times or as many times as you like.
When the chi begins to flow properly, the body begins to rock slowly back and forth, like
a supple tree bending in a slight breeze. This is a sign of relaxation. Tense muscles
prevent the chi from flowing along the channels.
Over time, this stance can be held comfortably for half an hour or more. While standing
in The Horse Stance will strengthen the legs, this chi kung exercise also has the
important function of promoting the flow of chi through the body.
Meditation Using Tai Chi and Chi Kung
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Using Tai Chi and Chi Kung as meditational exercises is where the true power of Life
Force is unlocked for Health, Harmony and Balance of the Human Energy System. You
need to understand that All That Exist is energy in one form or another. Through
meditation and exercise we are learning to harmonize and balance the energy that we
are. We have to get in sync and feel these subtle energies and experience what
movement, relaxation, breathing, focus and intent does in connection with the Life Force
energies that move with, in and through you.
You will feel this subtle Life Force energy in the stillness and presence of BEING. The
Simple and Wu-Chi Meditations can be used as the first steps to feeling Life Forced and
understanding about “Presence” and “BEING”. Your life situation, stress, fear, anger,
resentment and being out of balance, will affect how long it takes to truly feel and
master BEING PRESENT IN THE MOMENT. I encourage you to make a commitment to
find this BEING that is within you. The changes that come about will be subtle and take
some time, when you find BEING it places you on an evolutionary path of your highest
good and well being!
Use the Simple Meditations while you are learning Complete Tai Chi For Beginners. As
you become comfortable with the new exercises in the home study course, you can
apply this Awareness, Presence and BEING to your Tai Chi and Chi Kung exercises.
Within BEING in stillness, BEING PRESENT and BEING in the MOMENT you will find
great gifts of healing, harmony and balance with, in and through your Tai Chi
experience.
Lets get started!
Level 1 - I. Introduction
Hello and welcome to Beginner Yang Style Level 1 of our home study course. Within
this level we will be looking at three different sections of study, Warm Up, Elements and
Form. It is best to work through each section beginning with Warm Up, then learn the
Elements and then study the form.
Level 1 - II. Warm Up
This warm up routine is a simple low impact set of exercises and stretching in a low
impact follow along arrangement. The stretching and exercises used are of the
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traditional western style that most of you will be familiar with. In subsequent levels some
eastern exercises will be used to enhance your awareness.
One of the most important aspects of getting started, warming up is proper breathing,
focus and intent throughout the session. The Five Power Principles are used throughout
all exercises and elements of Tai Chi.
Warm Up Exercises
1. Head Roll - this is a simple head roll where you gently circle roll your head one
direction then the other. Deep breathing is used throughout the exercise and the
exercise is continued till all the kinks are worked out. In the beginning you may
not be able to do much, just move slowly and don’t overdo it.
Relax feet shoulder width
apart
Gently roll head in circle till loose
Switch direction and loosen up the
other way
2. Simple Stretch - in this simple stretch we start with our feet together. Breathe in
bend over slowly down toward your toes stop when you feel resistance hanging
freely in place for a bit and then raise back up place hands on hips, exhale breath
and stretch back.
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Feet together and relax
Inhale and stretch down till
you feel resistance
Lift back up place hands on hips and exhale
3. Shoulder Roll - with you feet together, relax and roll your shoulders forward
breathing deeply the entire time. After your shoulders loosen up reverse
directions until you feel done.
Relax feet together
Roll shoulders forward till loose
Roll shoulders opposite direction
4. Arm Circles - feet together, start with arms straight out to the sides and breathe
deeply throughout the exercise. Start making small circles with your hands in one
direction and continue to make bigger and bigger circles until biggest circle then
reverse directions make circles the other direction.
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Relax feet together arms straight out at sides
Slowly increase the size of the circles till biggest circle
Reverse direction of circles and continue till loose
5. Picking Fruit - place feet shoulder width apart, reach up with your right arm and
stretch up high like you are trying to pick and apple out of a tree. Stretch the
whole right side of your body. Inhale as you reach up and exhale as you bring the
arm down. Repeat on each side of the body as many times as you feel are
needed.
Start feet shoulder width hands at your
side
Inhale and reach up stretching side
Exhale and bring your hand slowly
down
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6. Washing Machine - start feet shoulder width with your arms relaxed at your
side. Turn your shoulders back and forth moving your upper torso and let your
arms fling up and out as your rotate until you feel you are done.
Rotate shoulders and upper torso arms are
free to swing
As you move around the front your arms will swing out
Now you have rotated across and the arms
will follow
7. Lifting the Sky - put your feet together, stretch your arms down in front of you,
with your palms down point the finger tips inward toward each other. Bring the
arms and hands up with arms straight and fingertips almost touching over the
head arching your back a bit. Inhale air on the up movement. Next bring your
arms down, keep arms straight moving them in an arc out to the sides all the way
down to your sides exhaling your breath at the same time. Repeat as many times
as you feel are needed.
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Feet together arms straight down palms down
Inhale, bring arms up pressed out straight in front of you all the
way up, arch your back
Exhale and let your arms go down to your sides
8. Hip Body Roll - start with your feet shoulder width apart. Place your hands on
your hips. Rotate your entire torso, hips being the most actually creating rotations
in shoulders, hips, knees and ankles, total body agitation in one direction for
several revolutions. Next reverse directions and do the same number of
revolutions the other way.
Feet shoulder width with hands
on your hips
Breathe deeply throughout the hip
body roll, notice entire body is rolling
Reverse directions and roll till you feel
done
9. Knee Circles - place your feet together, bend over and place your hands on your
knees. Keep your back straight and your head looking forward while you rotate
your knees. Go one direction several times then reverse directions till you feel
done.
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Feet together, back straight, hands on
knees, knees slightly bent
Breathe deeply throughout the
exercise, circle knees
Reverse directions and circle knees till
done
10. Ankle Flex - with your feet together or shoulder with raise up on the ball of your
feet and back down. Do this several times with both feet at the same time then
alternate feet back and forth till done.
Feet shoulder width, arms at side for balance
Breathe deeply throughout exercise, lift up on balls of
feet till done
Lift up on ball of your foot one at a time alternating sides till
done
Level 1 - III. Elements
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A Tai Chi Form is a set of elements “specific movements” tied together one after the
other to form a powerful energy exercise. Section III is dedicated to the study and use of
the individual elements that comprise the Complete Level 1 form. We call each specific
movement a Form Element and each element will be illustrated as support instructional
information for study and mastery of this material.
The second half of this section is a follow along “Chi Kung” style Form Element workout.
I personally use these Chi Kung workouts as an energy building or directing experience
in meditation.
1. Warrior & Scholar
Feet together relax, hands at
your side
Inhale while sinking down, left hand flat, right hand like a fist
Continue to inhale cover right fist
with left hand and pull up
Exhale, release hands and sink
2. Beginning of Tai Chi
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Start feet together then step left
Inhale sink down and lift arms relaxed
Straighten legs back up as arms
continue to straight out, hands
relaxed.
Exhale slowly, bring hands in like going over a ball, sink down and let hands slowly go
down to your sides
3. Brush the Knee
Start in tee-stance, inhale, bring arms
into position
Back hand up,front leg forward, weight on your back leg, front
hand across the body, focus on your back
hand
Exhale while pushing with the
back hand, turn at the waist and
brush down with front hand across
the knee
Continue to push out until your weight is over
the front leg
4. Part the Horse Mane
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Start in tee-stance, inhale and circle
hands, back hand on top, front hand on
bottom
here is the tee-stance and hands prepared
Bring hands close together not touching
Exhale, step out with front foot, focus on the front hand, palm
facing in, weight starting on back leg
Focusing on front hand, turning at the hips, front hand goes
around and back hand brushes down
As you are turning transfer your weight from your back
leg across the front.
5. White Stork Colls Wings
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Feet together Hands out away from your sides
Bring left hand up, right out to side
Inhale begin to step with
right foot, left hand starting to go down, right hand going up
Right foot steps out, left hand continues down, right hand
going up
Right foot is out, continue right hand up, left hand
down
Ending posture, right hand up, left hand
down, Exhale and bring right hand down slowly
6. Settling Chi
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Feet shoulder width, arms and hands relaxed at
your side
Cross your left hand over your right, palms up
Inhale, bring arms down and around in a circle
Continue to inhale till arms up and hands,
fingertips about two to three inches
apart
Exhale and bring hands down slowly
Continue to exhale and bring hands
down
Finished posture, very relaxed
Level 1 - Elements Follow Along “Chi Kung”
I can say from personal experience that the element follow along “Chi Kung” is the basic
cultivation of the healing life force that moves with, in and through all that is. We not
only learn the basic movements, we learn how to productively use them for our benefit
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and others. As we master these basic elements utilizing the five power principles,
breathing, relaxation, movement, focus and intent we are preparing ourselves for the
ultimate exercise of Tai Chi.
In this follow along each element is executed ten (10) times. Remember to use proper
deep breathing as demonstrated in the DVD lessons, It is beneficial to do them in the
order given. Here there are listed for your convenience:
1. Warrior & Scholar 2. Beginning of Tai Chi 3. Brush the Knee
4. Parting the Horse’s Mane
5. White Stork Cools Wings
6. Setting the Chi
Level 1 - IV. Form
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The level 1 form is comprised of six (6) basic elements strung together in five (5)
distinct segments forming a pattern of movements that is called a Tai Chi Form. In
order to unlock the full potential of the Ultimate Exercise of Tai Chi we once again point
to the use of five power principles while performing our Tai Chi Form. You want to
create a meditative, healing state of BEING as you do “your” Tai Chi. In order to get at
the core of your BEING the element pattern and movements will need to be second
nature to you, and this takes practice with focus and intent toward a goal of meditation
in exercise. You will reach the absolute truth and BEING only through BEING
PRESENT in what you are “doing”.
So at first we must learn the elements, then the pattern of the form. Any time you are
doing Chi Kung or Tai Chi bring your full attention to monitoring:
(1) Breathing
(2) Are we relaxed
(3) Even easy flow of movement
(4) Have meditational intent of unconditional love and peace
(5) Hold alignment and focus on the experience of BEING in stillness of the moment
Here is the form listed for your convenience:
Seg 1-1. Warrior and Scholar
Seg 1-2. Step left, the beginning of Tai Chi
Seg 1-3. Brush the Knee to the Left
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Seg 1-4. Turn 180 degrees, Brush the Knee to the right
Seg 2-5. Turn 90 degrees left and Part
the Horse Mane
Seg 2-6. Step forward right foot, Part Horse Mane
Seg 2-7. Step forward left foot, Part Horse Mane
Seg 2-8. Right foot out, Right hand up, White Stork Cools
Wings
Seg 3-9. Backwards turn into Brush the knee left.
Seg 3-10. Turn 180 degree into Brush the Knee right
Seg 4-11. Turn 90 degrees step left foot, Part Horse Mane
Seg 4-12. Step right foot, Part Horse Mane
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Seg 4-13. Step left foot, Part Horse Mane
Seg 4-14. Half step right foot forward, White Stork Cools Wings
Seg 5-15. Backwards turn into Brush the Knee left
Seg 5-16. Turn back 180 degrees, Brush the knee right
Seg 5-17. Settling the Chi Seg 5-18. Bring feet together, Warrior & Scholar
Level 2 - I. Introduction
Within this level we will be looking at three different sections of study, Warm Up,
Elements and Form. It is best to work through each section beginning with Warm Up,
then learn the Elements and then study the form.
Level 2 - II. Warm Up
This warm up routine is a simple low impact set of exercises and stretching in a low
impact follow along arrangement. The stretching and exercises used are of the
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traditional western style that most of you will be familiar with. some eastern exercises
used to enhance your awareness.
One of the most important aspects of getting started, warming up is proper breathing,
focus and intent throughout the session. The Five Power Principles are used throughout
all exercises and elements of Tai Chi.
Warm Up Exercises
1. Simple Stretch - in this simple stretch we start with our feet together.Inhale and bend
over slowly down toward your toes stop when you feel resistance hanging freely in
place for a bit and then raise back up place hands on hips, exhale and come back up.
Next place your feet shoulder width inhale and stretch down, exhale and come up then
stretch down the right and left side of your body inhale as you go down then exhale and
come up. Place your feet wider apart and repeat last process.
Feet together and relax
Inhale and stretch down till
you feel resistance
Feet shoulder width
Stretch down right side
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Stretch down left side Stretch in center Feet wider apart stretch in center
Raise back hands on hips and arch back to
stretch
2. Head Roll - this is a simple head roll where you gently circle roll your head one
direction then the other. Deep breathing is used throughout the exercise and the
exercise is continued till all the kinks are worked out. In the beginning you may not be
able to do much, just move slowly and don’t overdo it.
Relax feet shoulder width
apart
Gently roll head in circle till loose
Switch direction and loosen up the
other way
3. Shoulder Stretch - with your feet shoulder width apart take your right arm and place
it across your chest. Bring your left arm up and hook it under your right arm. Pull back
your left arm and lightly stretch your right shoulder for several seconds, remember to
breathe deeply. Repeat for the left shoulder. Next reach over your right shoulder with
your right hand and touch your back moving as far down as you can and stretch.
Repeat on the other side..
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Right shoulder stretch
Left Shoulder stretch
Right shoulder and side stretch
Left shoulder and side stretch
4. Carrying the Moon - with your feet shoulder width, as you breathe in, bend over and
stretch down till you feel some resistance then bring your hands and arms up over your
head arching back a bit. As you exhale, release your arms out to the sides and down as
you straighten your body up. Repeat several times till done.
Feet shoulder width, inhale
continue to inhale stretch down
continue to inhale bring arms up
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At top arch back Exhale and bring arms down Arms all the way to the side
5. Nourishing the Kidneys - with your feet together, inhale and stretch down till you
feel resistance then continuing to inhale bring your hands to your hips and exhale
arching your back, repeat until done.
Start feet together Inhale reach down Lift up, exhale hands on hips with back arched
6. Carrying Mountain - start with your feet together, deep breathing throughout the
exercise. Lift arms straight up and out from the sides till even with the floor. Rotate
slowly from one side to the other gently till done.
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Start feet together
Arms up and to the sides even with floor
Gently rotate your torso keeping feet in
place
Gently rotate back the other direction
7. Hip Body Roll - start with your feet shoulder width apart. Place your hands on your
hips. Rotate your entire torso, hips being the most actually creating rotations in
shoulders, hips, knees and ankles, total body agitation in one direction for several
revolutions. Next reverse directions and do the same number of revolutions the other
way.
Feet shoulder width with hands
on your hips
Breathe deeply throughout the hip
body roll, notice entire body is rolling
Reverse directions and roll till you feel
done
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8. Knee Circles - place your feet together, bend over and place your hands on your
knees. Keep your back straight and your head looking forward while you rotate your
knees. Go one direction several times then reverse directions till you feel done.
Feet together, back straight, hands on
knees, knees slightly bent
Breathe deeply throughout the
exercise, circle knees
Reverse directions and circle knees till
done
9. Ankle Flex - with your feet together or shoulder with raise up on the ball of your feet
and back down. Do this several times with both feet at the same time then alternate feet
back and forth till done.
Feet shoulder width, arms at side for balance
Breathe deeply throughout exercise, lift up on balls of
feet till done
Lift up on ball of your foot one at a time alternating sides till
done
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Level 2 - III. Elements
In this level a new set of elements is introduced in moving toward the fullness of the
Yang 24 form in level 4. Always remember the importance of BEING in a meditative
state using the five power principles when working on any part of your training. Of
course in the beginning you will have to master the movement however, keeping your
awareness on, breathing, relaxation, movement, focus and intent at all times train you to
stay present in the moment.
Each element is demonstrated in multiple angles with a breakdown and instruction
following. Here for easy reference is a photo guide with descriptions for each element.
At the end of this section is the follow along exercise provided where you can practice
the elements and increase your energy and awareness.
1. Grasp the Bird’s Tail
Start in tee-stance left foot forward weight on the back
leg
Hands go out in front and start to make a circle
downward, start inhale.
Hands continue around circling back still inhaling.
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Bring right hand behind left hand creating scissorhands
“bird’s tail”
Turn at the waist hands close to chest, exhale while rotating
to left after hands make it around to left transfer weight
and push bird tail out.
With your weight over your left leg release the bird and
extend hands a bit to complete movement.
2. Pushing Away
Start in tee-stance left foot forward
Extend arms and hands out sift weight across front leg
Inhale and bring hands back in an arc downward like you are going over a ball shifting your weight to the back leg
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Continue to inhale shifting weight to back leg, bringing hands in an arc to your waist
Exhale and push hands out in an upward arc like you are
going over a ball and shifting your weight to the front foot
Continue and extend pushing away with your weight across
the front foot and finish exhale
3. Kicking and Twin Fist
Start feet shoulder width arms at your
sides
Inhale, step into right tee-stance, bring arms up in circular motion, left hand over head,
right up in front.\
Exhale slowly, point with right hand and kick with right foot
Continue exhale through remaining movements, bring
arms and fist in front
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Circle arms and fist back Continue to circle arms all the way around back, over and to
the front leaning forward
Complete twin fist strike leaning forward
4, Play Piepah
Start feet together arms at your sides
Inhale step into left tee-stance lift hands
Continue inhale lift left foot
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Exhale, circle hands Continue to exhale and set left foot down
5. Needle in the Sea and Rising from the Sea Bottom
Start with feet shoulder width hands
at your sides
Inhale, step out left foot circling right hand back in a big
circle
Continue inhale circling on around and starting to sink
down
Continue inhale circling on around and starting to sink
down
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Complete inhale, at bottom
Exhale slowly, starting to rise up
Continue to Exhale hands crossed, left
over right
Separate blocking hands and lean
forward completing movement
7. Scoop Parry and Punch
Start feet together Step right foot forward, inhale
Make circles with hands
Complete block with right hand out
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Feet together, left hand up and across
the right blocking arm and parry
Exhale and start punch with right hand
Step out with left foot Punch with right hand over the left
supporting arm, complete exhale
Level 2 - Elements Follow Along “Chi Kung”
I can say from personal experience that the element follow along “Chi Kung” is the basic
cultivation of the healing life force that moves with, in and through all that is. We not
only learn the basic movements, we learn how to productively use them for our benefit
and others. As we master these basic elements utilizing the five power principles,
breathing, relaxation, movement, focus and intent we are preparing ourselves for the
ultimate exercise of Tai Chi.
In this follow along each element is executed ten (6) times. Remember to use proper
deep breathing as demonstrated in the DVD lessons, It is beneficial to do them in the
order given. Here there are listed for your convenience:
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1. Warrior and Scholar 2. The Beginning of Tai Chi
3. Brush the Knee 4. Parting the Horse’s Mane
5. White Stork Cools Wings
6. Grasp the Bird’s Tail
6a. Pushing Away 7. Kicking
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7a. Twin Fist 8. Needle in the Sea 8a. Rising from the Sea Bottom
9. Scoop
9a. Parry 9b. Punch
Level 2 - IV. Form
The level 2 form is comprised of twelve (12) basic elements strung together in five (5)
distinct segments creating a pattern of movements that is called a Tai Chi Form. In
order to unlock the full potential of the Ultimate Exercise of Tai Chi we once again point
to the use of five power principles while performing our Tai Chi Form. You want to
create a meditative, healing state of BEING as you do “your” Tai Chi. In order to get at
the core of your BEING the element pattern and movements will need to be second
nature to you, and this takes practice with focus and intent toward a goal of meditation
38
in exercise. You will reach the absolute truth and BEING only through BEING
PRESENT in what you are “doing”.
So at first we must learn the elements, then the pattern of the form. Any time you are
doing Chi Kung or Tai Chi bring your full attention to monitoring:
(1) Breathing
(2) Are we relaxed
(3) Even easy flow of movement
(4) Have meditational intent of unconditional love and peace
(5) Hold alignment and focus on the experience of BEING in stillness of the moment
Here is the form listed for your convenience:
Seg 1-1. Warrior and Scholar
Seg 1-2. Beginning of Tai Chi
Seg1-3. Grasp Bird’s Tail Left
Seg1-4. Pushing Away
39
Seg 1-5. Grasp Bird’s Tail Right
Seg 1-6. Pushing Away
Seg 2-7. Step left foot Part Horse Mane
Seg 2-8. Step right foot Part Horse Mane
Seg 2-9. Step left Foot Part Horse Mane
Seg 2-10, Half step right, White Stork
Cools Wings
Seg 3-11, Backwards turn, into Kicking left
Seg 3-12. Set left foot down, Twin fist
Seg 3-13. Kicking Right
Seg 3-14. Set Right foot down, twin fist
Seg 4-15. Step left foot, Part Horse Mane
Seg 4-16. Half step right foot, White Stork
Cools Wings
40
Seg 4-17. Step Left foot, Brush the Knee
Seg 4-18. Lift Left foot, play the Piepah
Seg 4-19. Needle in the Sea
Seg 4- 20, Rising from the Sea Bottom
Seg 5-21. Turn Back 180 degrees right and
Scoop Block
Seg 5-22. Feet together and Parry
Seg 5-23. Step left foot and supported
punch.
Seg 5- 24. Bring right foot back and Ending
of Tai Chi
41
Seg 5- 25. Warrior and Scholar
Level 3 - I. Introduction
Within this level we will be looking at three different sections of study, Warm Up,
Elements and Form. It is best to work through each section beginning with Warm Up,
then learn the Elements and then study the form.
Level 3 - II. Warm Up
This warm up routine is a simple low impact set of exercises and stretching in a low
impact follow along arrangement. The stretching and exercises used are of the an
eastern style referred to as Temple Exercises. The Temple Exercises we are using
have been used in Asia for thousands of years. The exercises started in monastery and
temple locations and were created by priest and monks as a form of meditation
exercises. Today these exercises are popular throughout Asia and are finding their way
into all in the world.
One of the most important aspects of getting started, warming up is proper breathing,
focus and intent throughout the session. The Five Power Principles are used throughout
all exercises and elements of Tai Chi.
Warm Up Temple Exercises
42
1. Prayer Wheel - Start feet slightly apart and step into a left tee-stance with your
weight on your back leg. Now you are going to slowly rotate your hands in front of you
and from the right side the hands will rotate in a counter clockwise motion in a circle.
While you are rotating the hands you will shift your weight from your back leg to the
front, back and forth with your hand rotation. Switch sides and do the same thing on the
other side, always work both sides of the body evenly. The breathing through this
exercise is deep and steady. This exercise is a great meditation tool using the five
power principles outlined..
Feet shoulder width and very relaxed
Step into left tee-stance weight on back
leg
Rotate hands in a circle shifting weight
Continue around the circle shifting weight
back
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Continue around the circle shifting weight back
Continue circles and shifting weight until done
2. Knee Rotation - place your feet together, bend over and place your hands on your
knees. Keep your back straight and your head looking forward while you rotate your
knees. Go one direction several times then reverse directions till you feel done.
Feet together, back straight, hands on
knees, knees slightly bent
Breathe deeply throughout the
exercise, circle knees
Reverse directions and circle knees till
done
3. Crossing Arms - this exercise is done with continuous deep breathing throughout
the exercises. Starting with your feet shoulder width bring your arms and hands up
parallel with the ground at your sides. Next tuning at the waist bring your right arm and
hand around till you clap your left hand which is left stationary. Bring your right arm back
to the beginning position and now do the same thing with your left side. Repeat until
done.
44
Start feet shoulder width arms and hands at your sides relaxed
Use deep breathing throughout exercise, bring up arms to the
sides
Turning at the waist bring your right arm
around
Continue till you clap your hands
Bring right arm back to side position
Turning at the waist bring your lest arm and hand around
Continue till your hands clap
Return to beginning position and repeat
until done.
4. Flying - Start with your feet shoulder width, relaxed with arms at your sides. Inhale
and lift your arms up. At the apex of the movement exhale slowly and bring your arms
down and sink your whole body in the down movement. At the bottom of the movement
start inhale lifting arms and body up to the apex of the movement again. Repeat
movements slowly and evenly, relaxed in a meditative way until done.
45
Start feet shoulder width, relaxed with arms at your side
inhale and bring your arms up Exhale bring arms down and sink body into the movement
At the bottom inhale and smoothly bring your arms and
body up
At the Apex of the movement inhale and start over
Sinking down after the apex exhale till bottom and repeat
till done
5. Picking Fruit - Start with your feet shoulder width, relax with your hands at your side.
Place yourself in a meditative frame of mind. Bring your right hand and arm up as you
inhale and stretch up like you are picking some fruit out of a tree. Stretch the side of you
body lightly at first then more aggressively as you go. At the top of the movement
exhale slowly and bring your hand down till it is all the way down at your side. Repeat
the movement for the left side and alternate sides until done.
46
Feet shoulder width, hands at your sides
and relax
Inhale and lift your right arm
Stretch up like you are picking fruit,
stretching right side
Exhale and slowly bring the right hand
down and back to you side
Start again for the left side
Inhale lifting left hand Stretch up high Exhale and slowly lower your hand back
to your side
6. Arm Swings - We start with our feet shoulder width apart, arms relaxes a bit off the
sides. Relax and breathe deeply throughout the exercise. Lift your arms up in front lifting
your body a bit, then push your arms down rapidly sinking down a bit as you move your
arms behind you. Repeat exercise till done.
47
Relax, feet shoulder width, arms at your side slightly out.
Breathe deeply through all parts of exercise, bring arms
up
As you bring arms up, lift the body slightly to the apex of
the upper swing
Push arms down and sink slightly
Pushing arms rapidly behind you
Back to the beginning and repeat until done
7. Leg Swings - This is a balancing and strength building exercise. Breathe deeply
throughout the exercise. Start feet shoulder width. Lift right leg and balance with your
arms. It helps to look at one spot and hold your vision there. Swing your leg back and
forth several times and repeat on the other side till done.
48
Feet shoulder width, arms at your side, breathe deeply
throughout
Lift right foot, swing right leg back and forth using arms to
counter balance.
Continue swing
Put right foot down and repeat on the left side
Swinging leg and counter balance with arms
Continue till done
8. Grinding Corn - Move your feet apart past shoulder width, bend your knees into a
deeper stance keeping back straight as possible. Breathe deeply throughout the
exercise. Rotate your hands in front of you in a circular pattern. As the circle moves
around from one side to the other shift your weight from one leg to the other, You are
making a circle with each hand and the two circles are side by side.
49
Relax, breathe deeply throughout, feet past
shoulder width
Sink down bending knees, keep your back
straight as possible
Making circles with your hands shift your weight back and forth
between your legs
Continue pattern
Continue pattern Continue pattern Continue pattern Continue pattern till done
9. Polishing Mirrors - Start with your feet about shoulder width apart hands in front of
you and inhale, lift your hands up to the apex together. At the top circle hands out and
exhale slowly sinking down, moving hands down all the way to the bottom. At the
bottom inhale and bring your hands up through the center of the movement back to the
apex of the lift lifting your body at the same time. At the top repeat as many times as
needed till done.
50
Feet shoulder width hands in front
Inhale and move hands to the apex of
the center of movement
Exhale slowly and circle hands out
Sink continuing exhale toward the
bottom of the movement
Continuing to the bottom At bottom inhale and rise back up through the center of the
movement
Continue back to the apex of the movement and repeat until
done.
10. Advance and Retreat - Relax, feet shoulder width apart knees slightly bent,
breathe deeply throughout the exercise. Keep knees bent and feet in place straight
ahead through entire exercise. Advance - turn to the right with you weight over your
back leg, push with the back leg muscles and extend yourself out a bit bringing your
weight over your back leg. now turn toward the left keeping your weight on the back
51
leg, push with back leg muscles until weight over right leg and repeat until done. Retreat
- Turn right put your weight over your front leg. Push away from the front leg till your
weight is over the back leg. Turn your upper torso and push away again repeating till
done.
Feet shoulder width, feet held in place toes
straight ahead, Breathe Deeply
throughout exercise
Turn left, place your weight over your back
leg
Push with back leg and advance until
weight over front leg
Turn right advance to the other side and repeat until done
Turn right place weight over your front
leg,
Push retreating to the back leg turn
After turn push away retreating to back leg
Turn and retreat to back leg and repeat
entire retreating exercise till done
Level 3 - III. Elements
52
In this level a new set of elements is introduced in moving toward the fullness of the
Yang 24 form in level 4. Always remember the importance of BEING in a meditative
state using the five power principles when working on any part of your training. Of
course in the beginning you will have to master the movement however, keeping your
awareness on, breathing, relaxation, movement, focus and intent at all times train you to
stay present in the moment.
Each element is demonstrated in multiple angles with a breakdown and instruction
following. Here for easy reference is a photo guide with descriptions for each element.
At the end of this section is the follow along exercise provided where you can practice
the elements and increase your energy and awareness.
1. Focus and Recharge
Relax, feet together, hands up fingertips
slightly apart
Inhale and go out like you are going around
a ball of energy
Keep going around the ball
Bring hands back close together on the other side of the ball
of energy
53
Exhale and bring your hands back slowly pulling the ball of energy into your heart center
Continue pulling it in Completed, redo until you feel done
2. Brush the Knee + Grasp Bird’s Tail + Parry + Circle Block
Start feet together, Hands at your sides
relaxed
Inhale move into brush the knee left
Exhale, half step back foot complete Brush
the knee
Inhale, parry left arm high
54
Bring hands down, grasp the bird's tail,
step left
Exhale, half step back foot pushing bird;s
tail out
Release hands into circle block, left palm out, right hand fingers supporting your right
wrist
Inhale as you circle left hand back toward the body shifting your weight from front leg
to back
AS your hands gets to your body, weight on your back leg, exhale and start the circle back out away from the body shifting your weight
back to the front leg
Half step back leg to front and complete the exhale and circle
3. Part the Horse’s Mane + Vertical Fist + Pushing Away
55
Start feet together, relax hands at your
sides
Prepare, inhale, short tee-stance for part the
horse’s mane
Exhale and execute parting the horse's
mane left
Inhale prepare fist right hands use left as
supporting arm
Exhale, half step with your right foot and execute fist strike
with left arm supporting
Release fist strike, both arms out, step back with right leg
Inhale, bring arms and hands back while half
stepping your front leg back
Exhale, step and half step pushing away
4. The Snake Creeps Down + Golden Cockerel
56
Start in a left tee-stance
Bring your left hand palm down in front, rear hand in what is called as mantis fist
Inhale, extend your left leg out reach
down with you lest hand to scoop the snake leaving your
right hand in a mantis fist
Continue inhale, scoop up with left
hand bringing your body back upright
Exhale, bring your right leg and foot through with your
mantis fist over your left knee
Continue exhale, bring your right leg and hand up, like you have a rope attached to your
leg lifting leg with mantis hand
Complete movement by lowering leg
5. Lady at the Shuttles
57
Start feet together, arms at your sides
relaxed
Step into tee-stance at 45 degrees left,
prepare hands left hand under, right over
Inhale and bring left arm up
Continue left arm up to block
Exhale and push up with you right hand
Switch sides, go into right tee-stance at 45
degrees
Inhale and block up with right hand
Exhale and push with left hand
Level 3 - Elements Follow Along “Chi Kung”
I can say from personal experience that the element follow along “Chi Kung” is the basic
cultivation of the healing life force that moves with, in and through all that is. We not
only learn the basic movements, we learn how to productively use them for our benefit
and others. As we master these basic elements utilizing the five power principles,
breathing, relaxation, movement, focus and intent we are preparing ourselves for the
ultimate exercise of Tai Chi.
58
In this follow along each element is executed ten (6) times. Remember to use proper
deep breathing as demonstrated in the DVD lessons, It is beneficial to do them in the
order given. Here there are listed for your convenience:
1. Warrior & Scholar 2. Focus and Recharge
3. Brush the Knee 3a. Parry
3b. Grasp Bird’s Tail 3c, Circle Block 4. Part the Horse’s Mane
4a. Supported Vertical Fist
59
4b. Pushing Away 5. Snake Creeps Down
5a. Golden Cockerel 6. Lady at the Shuttles
7. Settling the Chi
Level 3 - IV. Form
The level 3 form is comprised of a bit more complex elements strung together in five (5)
distinct segments creating a pattern of movements that is called a Tai Chi Form. In
order to unlock the full potential of the Ultimate Exercise of Tai Chi we once again point
to the use of five power principles while performing our Tai Chi Form. You want to
create a meditative, healing state of BEING as you do “your” Tai Chi. In order to get at
the core of your BEING the element pattern and movements will need to be second
nature to you, and this takes practice with focus and intent toward a goal of meditation
60
in exercise. You will reach the absolute truth and BEING only through BEING
PRESENT in what you are “doing”.
So at first we must learn the elements, then the pattern of the form. Any time you are
doing Chi Kung or Tai Chi bring your full attention to monitoring:
(1) Breathing
(2) Are we relaxed
(3) Even easy flow of movement
(4) Have meditational intent of unconditional love and peace
(5) Hold alignment and focus on the experience of BEING in stillness of the moment
Here is the form listed for your convenience:
Seg 1-1 Warrior & Scholar
Seg 1-2 Brush the Knee Left
Seg 1-3 Parry Seg 1-4 Grasp the Bird’s Tail
61
Seg 1-5 Circle Block Seg 1-6 Focus & Recharge
Seg 1-7 Brush the knee right
Seg 1-8 Parry
Seg 1-9 Grasp the bird’s tail
Seg 1-10 Circle Block Seg 2-11 Part the Horse’s Mane left
Seg 2-12 Snake Creeps Down left
62
Seg 2-13 Golden Cockerel right
Seg 2-14 Snake Creeps down right
Seg 2-15 Golden Cockerel left
Seg 2-16 White Stork Cools Wings
Seg 3-17 Lady at the shuttles left
Seg 3-18 Lady at the shuttles right
Seg 3-19 Needle in the Sea
Seg 3-20 Rising from the Sea Bottom
63
Seg 4-21 Snake Creeps Down left
Seg 4-22 Golden Cockerel right
Seg 4-23 Snake Creeps Down right
Seg 4-24 Golden Cockerel left
Seg 4-25 White Stork Cools Wings
Seg 5-26 Part the Horse’s Mane left
Seg 5-27 Supported Strike
Seg 5-28 Pushing Away
64
Seg 5-29 Focus & Recharge
Seg 5-30 Part the4 Horse’s Mane right
Seg 5-31 Supported Fist Strike
Seg 5-32 Pushing Away
Seg 5-33 Settling the Chi Seg 5-34 Warrior & Scholar
Level 4 - II. Warm Up
This warm up routine is a set of Shaolin Eighteen Lohan Hands Chi Kung exercises.
They were taught by the great Bodhidharma in 527 CE to monks at the Shaolin
Monastery in China when this First Patriarch of the Shaolin arts found the monks weak
and often sleepy during meditation, which is the essential path towards enlightenment.
The Shaolin Eighteen Lohan Hands are fundamental chi kung exercises that can bring
tremendous benefits if they are practised as chi kung. The proper use of these
65
exercises have successfully helped many people overcome illness, including so-called
incurable diseases.
The crucial benefits of these chi kung exercise and physical exercise lies not in the
outward form (which can be the same for both types of exercise), but in the internal
dimensions of energy and mind. If one does not know what these internal dimensions
are, it is unlikely that he (or she) has practised chi kung, although he may have
performed the outward form for years.
At the Shaolin Monastery, these Eighteen Lohan Hands evolved into a kungfu set called
“Eighteen Lohan Fist”, which forms the prototype of Shaolin Kungfu today.
Nevertheless, the Eighteen Lohan Hands continued to be practised as chi kung
exercise.
Because of its long history, there are many versions of the Eighteen Lohan Hands being
taught today. They are a simple low impact set of exercises and stretching in a low
impact follow along arrangement.
One of the most important aspects of getting started, warming up is proper breathing,
focus and intent throughout the session. The Five Power Principles are used throughout
all exercises and elements of Tai Chi. We doing each exercise ten (10) times in this
warm up.
1. Lifting the Sky - This exercise is excellent for chi flow and known to improve all
aspects of health. Start with your feet together, arms down in front palms of hands
toward the ground with finger tips touching. Inhale breathe and raise your arms keeping
them straight all the way over your head stretching up, focus on the hands all the way
up. At the apex of the movement Exhale breathe and release arms out to the sides
keeping them straight all the way down.
66
Feet together, relax arms at your sides
bring hands in front, fingertips touching
Inhale, bring arms up keeping them straight,
fingers touching focus on hands
Continue all the way up arching back
slightly
At the apex start exhale and release hands out to the sides
Continue movement Arms down and done, repeat as many times as needed till
done.
12. Shooting Arrows - This exercise massages the heart and lung systems and can
improve respiratory problems. Start with your feet together arms at your sides. Inhale
and bring arms up crossing your left arm over the right making your hands look like little
guns. Step out left into a horse stance, exhale and push out your left hands and pull
back the right hands like you are pulling on a bow. Repeat on each side until done.
67
Start feet together, relax with arms at
your sides
Inhale and bring arms crossed in front of the body left hand on top
Step left and exhale starting to pull the
bow
Finish exhale and complete the bow pull
Feet together hands at sides
Inhale right hand over left
Pull the bow and exhale Continue bow pull till complete
3. Plucking Stars - This exercise activates what is know as the eight secondary
meridians of the body. The stomach, spleen, liver and gallbladder, know to help
indigestion and diabetes. Start with your feet together hands relaxed at your sides.
Inhale and bring your left arm up even with your shoulders hands facing the floor and
your right arm hands at waist height palm facing down. Exhale and push down with the
left hand and bring the right hands up and turn your head to the left, continue and
stretch out arms as far as possible, Repeat on each side till done.
68
Start feet together hands at your sides
Bring left arm up and right down, inhale
Exhale, push left hand down and right hand
up turning head to the left
Continue and stretch all the way up
Bring righ hand down and left up, inhale
Push left hand up and right hand down as
you exhale
Continue, head turned to the right and
stretch
Bring hands back into place to repeat on the
other side
4. Circulating Body - This is a revitalization exercise that massages internal organs
and is useful in healing rheumatism, diabetes and indigestion. Start with you feet well
past shoulder width. Lean down and clasp hands. Breathe deeply throughout this
exercise. Rotate your upper torso in one direction several time, do this at a gentle
speed, not too fast. Repeat on each side till done.
69
Start feet wider than shoulder width, breathe deeply throughout exercise
Clasp hands start rotation to the right
Continue rotation
Continue rotation Continue rotation Continue rotation several times and reverse directions
and circulate till done
5. Carrying the Moon - This exercise is beneficial for the spine and promotes health
through the nervous system. Start with your hands at your sides relaxed. Stretch down
toward your toes at the bottom inhale and bring your hands and arms up till over and
past your head slightly arching your back. At the apex of the movement release your
hands, exhale and bring your arms down out at the sides till hands back at your sides.
70
Feet together, relax hands at your sides
Stretch down Inhale as you lift your arms
Continue lift past head and arch your
back
Release your hands and exhale
Continue to bring arms down while exhaling
Arms down and done, repeat until done
6. Nourishing Kidneys - This exercise enhances sexual health and promotes intellect
and vitality. Start with your feet shoulder width. Stretch down and inhale. Bring your
torso back up place your hands on your hips arching your back and exhale, at end of
breath bring torso upright with hands on hips briefly then repeat exercise till done.
71
Feet shoulder width apart, relax arms at
your sides
Stretch down and inhale
Stretch up place your hands on your hips, arch your back and
exhale
Bring your torso upright and briefly
relax
7. Squats - This exercise strengthens the heart system and generates energy flow and
vitality. Start feet shoulder width, relaxed with arms at your sides. Squat down arms
straight in front and inhale as you go down. Pushing back up exhale and return to the
start position.
Start feet shoulder width hands at your sides
Squat down arms out straight and inhale
Push back up into starting position and exhale
72
8. Carrying Mountain - This exercise increases arm strength and helps reduce chronic
back pain. Relax, start feet shoulder width arms at your sides.Breathe deeply
throughout this exercise. Bring your arms up at the sides shoulder level Rotate your
upper torso all the way one direction then back the other. Go slowly and smoothly
repeating as many times as you want till done.
Feet shoulder width Arms out at your sides shoulder high
Rotate torso while breathing deeply
Rotate back other direction, back and
forth till done
9. Drawing Knife - This exercise generates flow to the eight secondary meridians and
releases energy tension in your neck and shoulders. Start feet together, inhale and
bring both hands to your back, one over the shoulder and the other down and behind.
Step out feet past shoulder width and exhale drawing the knife. Continue exhale and
the movement where you present the knife in front of you with knees bent in a horse
stance.
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Feet together Inhale, arms behind touch hands if you
can
Step out and exhale bringing imaginary
knife out
Continue exhale, present the knife in front, knees slightly bent in horse stance
10. Presenting Claws - This exercise is beneficial for those with diabetes and helps
overcome digestive disorders, worry and anxiety. Start with your feet shoulder with,
inhale and present your claws in front. Turn to the left, exhale and extend your right
hand out and your left hand back leaning forward as you go. Return to start position
presenting claws and repeat on the other side. Repeat both sides till done.
Inhale, feet shoulder width and present claws
Exhale turn left, extend right hand out, left hand back
Continue extension leaning forward as you go
74
return to start, inhale and present claws
Turn right, exhale and extend left hand forward, right hand
back
Continue extension leaning forward until done
Level 4 - III. Elements
In this level a new set of elements is introduced in moving toward the fullness of the
Yang 24 form in level 4. Always remember the importance of BEING in a meditative
state using the five power principles when working on any part of your training. Of
course in the beginning you will have to master the movement however, keeping your
awareness on, breathing, relaxation, movement, focus and intent at all times train you to
stay present in the moment.
Each element is demonstrated in multiple angles with a breakdown and instruction
following. Here for easy reference is a photo guide with descriptions for each element.
At the end of this section is the follow along exercise provided where you can practice
the elements and increase your energy and awareness.
1. Repulse the Monkey
75
Start with a left tee-stance, hands up in front Inhale, Cross your left foot behind your right, bring right hand back
Exhale, twist body, push with right hand and retract your left
Continue to complete movement
2. Single Whip
76
Start with your feet together Inhale, bring hands up, right hand is a mantis fist and left is
at flat
Exhale, step out left, swing right mantis fist level back in an arc while you push your
left hand out
3. Hands in the Clouds
Start with the end of single whip left Circle your hands and inhale
77
Bring feet together Exhale and rotate your torso focusing on your hand
Step out left and inhale and you circle you botton hand up and the other hand
down
Exhale and rotate your torso shifting
your weight from your back leg to the front as you turn focusing
on your hand
Bring feet together, inhale and circle your hands, bottom hand
up and the other down
Exhale and Repeat
4. Spear Hand + Pat High on the Horse
78
Start in a left tee-stance Inhale step through with your right foot
and right spear hand under left arm
Nest roll your hands and exhale
Pat across the horse as your hands separate
Elements Follow Along “Chi Kung”
I can say from personal experience that the element follow along “Chi Kung” is the basic
cultivation of the healing life force that moves with, in and through all that is. We not
only learn the basic movements, we learn how to productively use them for our benefit
and others. As we master these basic elements utilizing the five power principles,
breathing, relaxation, movement, focus and intent we are preparing ourselves for the
ultimate exercise of Tai Chi.
In this follow along each element of all 4 levels is executed four (4) times. Remember to
use proper deep breathing as demonstrated in the DVD lessons, It is beneficial to do
them in the order given. Here there are listed for your convenience:
79
1. Warrior & Scholar 2. Beginning of Tai Chi
3. Parting the Horse’s Mane
4. White Stork Cools its Wings
5. Brush the Knee 6. Play the Piepah 7. Repulse the Monkey
8. Grasp the Bird’s Tail
80
9. Pushing Away 10. Single Whip 11. Hands in the Clouds
12. Spear Hand
13. Pat high on Horse 14. Kicking 15. Twin Fist 16. Snake Creeps Down
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17. Golden Cockerel 18. Lady in the Shuttles
19. Needle at the Sea Bottom
20. Rising from the Sea Bottom
21. Scoop 22. Parry 23. Punch 24. End Tai Chi
23. Warrior and Scholar
Level 4 - IV. Form
The level 4 form is comprised of all elements strung together in five (10) distinct
segments creating a pattern of movements that is called a Tai Chi Form. In order to
unlock the full potential of the Ultimate Exercise of Tai Chi we once again point to the
use of five power principles while performing our Tai Chi Form. You want to create a
meditative, healing state of BEING as you do “your” Tai Chi. In order to get at the core
82
of your BEING the element pattern and movements will need to be second nature to
you, and this takes practice with focus and intent toward a goal of meditation in
exercise. You will reach the absolute truth and BEING only through BEING PRESENT
in what you are “doing”.
So at first we must learn the elements, then the pattern of the form. Any time you are
doing Chi Kung or Tai Chi bring your full attention to monitoring:
(1) Breathing
(2) Are we relaxed
(3) Even easy flow of movement
(4) Have meditational intent of unconditional love and peace
(5) Hold alignment and focus on the experience of BEING in stillness of the moment
Here is the form listed for your convenience:
Ready and Relaxed, focused thought and
intent
Seg 1-1 Warrior & Scholar
Seg 1-2 Step Left, the Beginning of Tai Chi
Seg 2-3 Part the Horse’s Mane Left
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Seg 2-4 Step right, part the Horse’s mane
Seg 2-5 Step Left, Part the Horse’s Mane
Seg 2-6 Half Step Right, White Stork
Cools Wings
Seg 3-7 Step left, Brush the Knee
Seg 3-8 Step right, Brush the Knee
Seg 3-9 Step left, Brush the Knee
Seg 3-10 Lift the left foot and Play the
Piepah
Seg 4-11 Step back left leg, Repulse the Monkey
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Seg 4-12 Step back right, Repulse the
Monkey
Seg 4-13 Step back left, Repulse the
Monkey
Seg 4-14 Step back right, Repulse the
Monkey
Seg 5-15 Grasp the Bird’s Tail left
Seg 5-16 Pushing Away
Seg 5-17 Grasp the Bird’s Tail right
Seg 5-18 Pushing Away
Seg 6-19 Single Whip left
85
Seg 6-20 Hands in clouds feet together
Seg 6-21 Hands in Clouds step left
Seg 6-22 Hands in Clouds feet together
Seg 6-23 Hands in Clouds step left
Seg 6-24 Hand in Clouds Feet together
Seg 6-24 Single Whip left
Seg 7-25 Step through with right foot and
spear hand
Seg 7-26 High pat on the Horse
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Seg 7-27 Kicking right Seg 7-28 Twin fist, hold twin fist turn 180
degrees
Seg 7-29 Kicking left Seg 8-30 Snake creeps down left
Seg 8-31 Golden Cockerel right
Seg 8-32 Snake Creeps Down right
Seg 8-33 Golden Cockerel left
Seg 9-34 Step right 45 degrees, Lady at the
Shuttles
87
Seg 9-35 Step left 45 degrees, Lady at the
Shuttles
Seg 9-36 Needle at the Sea Bottom
Seg 9-36 Rising from the Sea Bottom
Seg 10-37 Reverse turn and scoop
Seg 10-38 Step with back foot, Parry
Seg 10-39 Step left, Right supported
Strike
Seg 10-40 Roll hands out of Fist strike and
turn 90 degrees to the right into the Ending
of Tai Chi
Seg 10-41 Warrior & Scholar
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Level Requirements
These are the requirements for earning a level certification. Make sure and learn
each level in order; and practice hard until you have mastered each component before
you take your rank exam.
Earning a level certification is not necessary to your training, but is something
that we offer. By earning up to Level 4 certification in Complete Tai Chi, you will be
eligible to take our instructor training course - and become a Certified Instructor.
Follow this format when filming your level certification exam:
1. Elements – Demonstrate each element two times on both sides.
2. Form – Demonstrate the complete form.
Testing Tips
● If you feel like adding explanations or commentary about techniques to
demonstrate your deep understanding, this is a plus.
● It is very important that you display understanding in the flow of “chi” and the
integration of proper breathing.
● Say the name of the element before you demonstrate it.
● Pick a spot where there is fairly nice lighting and enough room for you to
demonstrate correctly.
● Of course, relax and enjoy yourself as that is a goal of our training.
How to Test
Please go to our webpage here - www.blackbeltathome.com/testing/
This page explains step-by-step how to take your level certification exam and move
forward in the course.
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Level 1 Certification
Elements
● Warrior & Scholar
● Beginning of Tai Chi
● Brush the Knee
● Part the Horse’s Mane
● White Stork Cools Wings
● Settling Chi
Form
● Level 1 Form
Exam Fee: $40
(covers instructor’s time grading, returning detailed feedback, communication, and mailing of your level
certification)
Level 2 Certification
Elements
● Warrior & Scholar
● Beginning of Tai Chi
● Brush the Knee
● Part the Horse’s Mane
● White Stork Cools Wings
● Grasp the Bird’s Tail
● Pushing Away
● Kicking
● Twin Fist
● Needle in the Sea
● Rising from the Sea Bottom
● Scoop, Parry, Punch
Form
● Level 2 Form
Exam Fee: $50
90
Level 3 Certification
Elements
● Warrior & Scholar
● Focus and Recharge
● Brush the Knee
● Parry
● Grasp the Bird’s Tail
● Circle Block
● Part the Horse’s Mane
● Supported Vertical Fist
● Pushing Away
● Snake Creeps Down
● Golden Cockerel
● Lady at the Shuttles
● Settling the Chi
Form
● Level 3 Form
Exam Fee: $50
Level 4 Certification
Elements
● Warrior & Scholar
● Beginning of Tai Chi
● Part the Horse’s Mane
● White Stork Cools Wings
● Brush the Knee
● Play the Piepah
● Repulse the Monkey
● Grasp the Bird’s Tail
● Pushing Away
● Single Whip
● Hands in the Clouds
● Speak Hand