Berks Tai Chi



Tai Chi for Balance

With Jan Gyomber

Basics                                                                     copyright 2018

Head up and level.

Shoulders relaxed down.

Relax but don’t collapse!

Breathe freely. Don’t hold breath.

Smile!

Move feet and legs before standing.

Knees unlocked when standing.

Weight evenly distributed in feet.

Body upright. Don’t lean.

When shifting weight, slightly bend the weighted knee.

When exercising, move slowly, be mindful, work within comfort zone. Gradually explore boundaries of comfort zone. Gradually expand boundaries of comfort zone. Rest when needed.

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Tai Chi for Balance Basic Five Movements

Adapted from Harvard Medical School protocol

1. Opening Gesture – Horse riding stance (feet parallel). Stand tall, lengthen arms to front. Avoid locking knees or elbows. Settle into legs while lowering arms. Repeat.

2. Shift and Push – Bow stance (rear foot turned slightly outward, front foot toes forward). Gently push with both palms while settling weight (2/3rds) into front foot. Bring hands in while settling into rear foot. Repeat.

3. Brush and Push (move curtain, throw pie) – Bow stance. Rear hand near shoulder, palm faces forward, ready to push. Forward hand palm down in front of belly. Shift forward, brushing aside with front hand while gently pushing forward with the rear hand. Shift back to starting position.

4. Part Horses Mane (offer gift) – Bow stance. Hold ball (rear hand on top). While shifting 2/3rds of weight onto forward foot, upper hand strokes palm downward, lower hand extends and lifts palm up as if offering a gift. Shift weight back onto rear foot. Hands return to original holding ball position.

5. Cloud Hands – Horse stance (slightly wide). Hold ball, right hand on top. Settle 2/3rds of weight into right leg while turning slightly towards right. Lower right hand, lift left. Shift back to center, holding ball left hand on top. Shift and turn left. Lower left hand, raise right, and return to center.

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Berks Tai Chi

Ten Step Taijiquan (Tai Chi Chuan)

www.berkstaichi.com

1.       Opening – “Taiji Qi Shi”

Step out left

Extend arms to front

Lower arms and sink

2.       Repulse Monkey (Reeling forearms) – “Dao Nian Hou”

Open right, push forward with right hand, withdraw left hand

Open left, push with left, withdraw right

3.       Brush Knee – “Lou Xi Ao Bu”

Step left, shift forward, brush past knee with left hand, push with right

Shift back, turn right

Step right, brush knee with right hand, push with left

4.       Part Wild Horses Mane – “Ye Ma Fen Zong”

Shift back, turn left, hold ball (right hand on top)

Step left, shift forward, left hand comes up and out, right palm presses down

Shift back, turn right, hold ball (left on top)

Step right, shift forward, right hand up and out, left palm presses down

5.       Cloud Hands (Alternate arms lift and turn out) – “Yun Shou”

Turn left, step right foot next to left

 Side step left foot, shift and turn left, shift back to center, bring left foot next to right

Side step right foot, shift and turn right, shift back to center, draw right foot in

6.       Golden Rooster Stands on One Leg – “Jin Ji Du Li”

Weight on left leg, raise right knee and right hand (fingers up), press left palm down

Sink weight onto right leg, raise left knee and hand, press right palm down

7.       Kick with Heel Towards Corner – “Ti Jiao”

Weight on left leg, cross arms, raise right knee, open arms, push out through right heel

Weight on right leg, cross arms, kick with left heel

8.       Grasp Birds Tail – “Lan Que Wei”

Hold ball, step right, Ward Off with right hand, press down with left    “Peng”

Turn slightly to right, Roll Back to left                                                    “Lu”

Press left palm against right palm, shift forward                                    “Ji”

Shift back, separate hands, drop elbows, Push forward with palms     “An”

Shift back, turn left, hold ball, step left, Ward Off, Roll Back, Press, Push

9.       Cross Hands – “Shi Zi Shou”

Shift back, turn right, open arms, lower arms, adjust right foot, cross arms at chest

10.   Close – “Taiji Shou Shi”

Extend arms forward, lower arms, shift right, bring left foot next to right

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