Warm-up
Taijiquan fitness
     

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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.


Late?

If you are late, don't join in with the taijiquan group. Perform full circle qigong (by yourself) for 30 minutes. Don't break off for the starting bow.


Missed a week?

If you missed last weeks class, please perform full circle qigong for 30 minutes. Don't break off for the starting bow.



Intermediate (part 1)

The group warm-up starts at 6:30 PM and lasts for 30 minutes.
Complete every exercises:

  1. Ba duan jin

  2. Reeling silk exercises

  3. Post exercise

  4. Moving qigong

  5. Standing qigong

  6. Leg stretches or psoas exercises
     

Intermediate (part 2) onwards

The group warm-up starts at 6:30 PM and lasts for 30 minutes.
Choose from:

  1. Ba duan jin (8 exercises)

  2. Plate exercise

  3. 4 directions - forwards & backwards

  4. 4 directions - to the side

  5. Standing post

  6. Standing post with arms

  7. Opening & closing - to the side

  8. Cloud hands

  9. Moving qigong (15 exercises)

  10. Leg stretches (set 1 or 2) or psoas exercises

  11. Cardio work

  12. Yoga

  13. Core strength

  14. Stretches & joint work (12 exercises)

  15. Horse stance

  16. High circle qigong (5 mins)

  17. Qigong on one leg (5 mins)

  18. Horse stance qigong (10 mins)

  19. Standing qigong (15 mins)

  20. Standing qigong (4 postures) (20 mins)

  21. Full circle qigong (30 mins)

  22. Qigong development (40 mins)


Group leader

The taijiquan warm-up is led by a assistant teacher who is familiar with the exercises.


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)


Challenges

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


Tardy?

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.


Misconduct

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 policy 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.
 

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 07 November 2018