Written by Rachel

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The lesson starts at 6:30 PM

A martial artist needs to have self-discipline, focus, control.
There is no scope for sloppiness.
The taijiquan lesson starts at 6:30 PM. Be there on time.

Group warm-up

The group warm-up starts at 6:30 PM.

  1. Moving qigong (cardio version) or standing qigong

  2. Leg stretches (1 set)

  3. Psoas exercises

  4. Cardio work (1 set)

  5. Core strength (1 set)

  6. Taoist Yoga (1 set)

The content varies weekly; cycling through the fitness exercises in the curriculum.
The taijiquan warm-up is not be like the tai chi for health warm-up.
It is much more challenging.

Avoiding injury

The exercises are performed in a particular sequence in order to warm-up the muscles appropriately.
You cannot just join in 10 minutes late without a risk of injury.
If you are late, report to Rachel.

Group leader

The taijiquan warm-up is led by a helper who is familiar with the exercises (or by Sifu Waller himself).

Assessments for grading

Students who want to be assessed by Sifu Waller or Rachel between 6:30 - 7:30 PM need to arrange this by e-mail before the lesson.
Assessments can take place at 6:30 PM.
If you haven't trained at home that day don't ask.


If you have a standing qigong challenge to perform, start it upon arrival, then revise with Rachel.
If you have a form challenge, warm-up with the group until 7:00 PM, then do your form challenge.


Taoist Yoga and core strength exercises both require training equipment that can be bought inexpensively on-line.


Tardy students need to learn that wanting to do taijiquan does not make you martial artist.
Only your behaviour can do that.
Turning up on time is an excellent starting place.


If you hope to arrive late, skip warm-ups and just get on with the training, please be aware that Sifu Waller will notice.
And he will not be happy that you flout our insurance liability criteria.
His solution will be concise: you will work with the tai chi for health group for the entire night.
This is not a punishment. It is a reminder: health comes first.

Many beginners think that they do not need to warm-up. Skipping a warm-up will automatically result in pain later on, and that will restrict your fighting abilities. A good pre-workout warm-up protects against future aches and pains. Furthermore, it is also an immediate factor in improving performance.

(Frederic Delavier)

The risk of injury in combat sports is especially high. To prevent injury, do the following: 1) Learn to warm-up well before any exercise, 2) Do everything possible to accelerate recovery between workouts.

(Frederic Delavier)

Nothing can substitute for serious practice. Practice seriously, correctly and patiently. Use your brain, not just your body. Don't hide weaknesses in your training. Don't lie to yourself. If you cheat, you only cheat yourself.

(Adam Hsu)

Steel isn't strong, boy. Flesh is stronger.
What is steel compared to the hand that wields it?
Look at the strength of your body, the desire in your heart.

(Conan the Barbarian)

I'm strong enough to tear apart rhinoceros hide and drag nine oxen by the tail
- yet I still lament my weakness.

(King Hsuan of Chou)

You've grown stronger here than I ever could have imagined.
The only way to know how strong is to keep testing your limits.

(Man of Steel)

I don't stop when I'm tired.
I only stop when I'm done.

(Marilyn Monroe)

I do not promise you ease. I do not promise you comfort.
But I do promise you these hardships: weariness and suffering.
And with them, I promise you victory.

(Giuseppe Garibaldi)

Olives taste bitter at first,
sweet later.
So the matter of practice:
Hard work discovering the true way.

(Loy Ching Yuen)

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Page created 18 December 2007
Last updated 29 May 2017