Mindfulbody T'ai Chi
Home Practice Guide
Lift arms up and down; inhale up, exhale down. Circle wrists, elbows, shoulders, neck, waist, hips, knees and ankles.
Practice is done from “Horse” Stance (feet double weighted with knees bent). Repeat each movement 4 to 8 times or practice one movement many times.
Shifting weight forward and back: Take a long stance with one foot forward and other foot at a 45 degree angle. There should be a 4” channel between feet. Bend knees. Shift weight slowly forward and back. Fold at hip. Keep back upright and straight.
Shifting weight sideways: Bend knees with feet under shoulders. Side step left with no weight. Gradually shift weight onto left foot. Bring right foot next to left. Gradually shift weight onto right foot. Pick up left foot and side step with no weight. Gradually shift weight. Repeat. Change direction and repeat.
Slow Set beginning
1. Preparatory Movement: Raise arms, palms facing to shoulder height. Lowers arms, palms facing the floor. Bend knees. Push down.
2. Grasp Peacocks Tail: (This movement consists of the 4 pillars of Tai Chi: PENG, LIU, GEE, AN)
Ward-off left: Shift weight to right and turn right, pivoting on right heel. Right hand over the foot. Step to left angle with no weight. Left hand moves up and out in front of body with palm up. Gradually shift weight left.
Ward off right Scoop with right hand and lift to center. Drop left hand behind right. Shift weight forward.
Roll back: Rotate hands, turning them over. Shift weight slowly back. Draw hands back and turn waist.
Press: Turn waist forward and touch left hand to right wrist. Shift weight forward slowly.
Push: Separate hands and let left hand float over right. Lift hands and shift weight back. Bend wrists with palms forward and slowly shift weight forward.