Tai chi for fitness syllabus
	Cross training tai chi

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8 areas of study

Tai chi for fitness practice in our class is broken down into 8 areas of study:

1. Qigong

4 directions - forwards & backwards
4 directions - to the side
Ba duan jin (8 exercises)
Cloud hands
Full circle qigong (6 positions)
Moving qigong (8 exercises)
Opening & closing - to the side
Plate exercise
Pushing peng
Standing post
Standing qigong/3 circle qigong

2. Fitness

Balls & grips
Constructive rest
Core strength (3 sets)
High circle qigong
Leg stretches (2 sets)
Psoas exercises (4)
Qigong development
Qigong on one leg
Self-massage
Standing post with arms
Stretches & joint work
Taoist Yoga (3 sets)

3. Form (regular & mirrored)

Long Yang form (slow form version)

4. Pushing hands

Da lu
Double pushing hands
Single pushing hands

5. Brain work (meditation, awareness, metacognition)

Breath meditation
Meditation on body sensations
Meditation on emotions

Recommended reading:

- There Are No Secrets
- The Harvard Medical School Guide to Tai Chi
- The Way of Chuang Tzu
- Tao Te Ching (The Way and Its Power)
- The Little Zen Companion
- Chang San-feng treatise
- Wang Tsung-yueh treatise
- Wu Yu-hsiang treatise
- The Inner Way
- Zen in the Art of Archery
- The Essence of Tai Chi Chuan
- Sword & Brush
- Steal My Art
- Commentaries on Living volume 2
- How to Win Friends and Influence People
- The Complete Taiji Dao
- The Tai Chi Journey

6. Partner work

4 directions with a partner
Central equilibrium – maintain the centre
Eyes-closed walking
Leading & following (eyes-closed)
Palm at 3 distances
Peripheral vision
Place palms & shift weight (eyes-closed)
Posture testing
Pushing peng exercise
Yielding to a push

7. Neigong (introductory)

8. Instructing (optional)

Teacher training course (free of charge)

More advanced material?

Students are taught material relative to competence.
 

As a teacher I am continually impressed with Sifu Waller's teaching system, resources and the time he takes with classes. I often feel like emailing him to thank him for another outstanding lesson but a) this could happen most weeks and b) I do actually feel guilty for not being a good enough student.

(Tim)
 

Page created 2 August 1995
Last updated 02 December 2020

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