Typical Class Content

Three Intentful Corrections

Align the body posture
Attend to the breath
Calm the mind

5 Curves & 3 Columns

The Classic teachings say that Tai Chi is rooted in the feet, developed in the legs,
directed by the waist, and delivered by the hands.

Warm-up
Neck, Shoulders, Arms
Hips, Knees, Legs, Ankles
https://www.youtube.com/watch?
v=lMBAOjrD47M&index=26&list=PL2E20DEFCDB0B2E43

Standing Meditation Wu Chi

Stepping Drills/Walking DRills

Forward
Backward
Sideward

Shibashi (Taiji Qigong)

https://www.youtube.com/watch?v=HN-MVpF8gkY
or 8 Brocades
https://www.youtube.com/watch?v=BQbfysOBxhI

Tai Chi
https://www.youtube.com/watch?
v=Tetf79WQta4&list=PL27F2EB7D23534960

Opening
Parting Horses Mane
Repulse Monkey
Brush Knee
Waving Hands Like Clouds
Closing

Cool Down
Meridian pat down - https://www.youtube.com/watch?
v=GG0I1LXYN2I&list=PL2E20DEFCDB0B2E43&index=28

1. Opening Form, Merging Heaven & Earth

Standing in the Wu chi, keep feet flat, sink at knees then slowly lift and draw hands
up to shoulder height breathing in, roll over top and breath out as hands fall back
down, sinking at knees. Always move from the lower DanTien. Inhale as hands rise,
exhale as they fall. Abdominal breathing. 6x

2. Broadening One's Chest

As No. 1, but as the hands reach upper chest open to sides palms facing each other,
arms out to sides, then back in and down. Inhale as hands rise up and out, exhale
as they come back to centre and down. 6x

3. Dancing With Rainbows/Painting Rainbows

One hand goes over the crown palm down, the other goes out to side palm up, fluid
and willow-like, shifting the weight from one leg to other. Inhale as weight goes into
right leg, arms to the left, exhale as the weight goes to left, arms to right. Gaze out
over extended fingers. 6x

4. Cross Hands/Circling Arms

Sink at knees as you cross both arms in front of the lower body, right on top of left,
then arc upwards and outwards as you rise from centre. Arms flow out and back
and then down again sinking back into knees. Inhale as you rise, exhale as you
sink. 6X

5. Twisting Waist & Swinging Arms (like Repulse Monkey)

Keep lower body still (no up n down), just gentle turning at waist. One arm out to
front palm up, other drops down to swing back up and behind the shoulder and
over to push back to the front. Inhale as the arm swings up, exhale as the arm
pushes forward until the palms cross. 6x (3 each side)

6. Rowing a Boat
Sink down into knees as both arms swing down then out and behind you, then up
and over the shoulders back to front in circles. Rise and inhale as the arms come up
palm up, sink and exhale as the arms fall palms down. Arms do not cross in this
one. 6x

7. Holding a Ball
Imagine you are holding a soft ball in the palms of your hands. Lift the ball up to
eye level and across your body, and as you reach across, turn your body and allow
the opposite heel to lift off the ground as the hand reaches eye level. Inhale as your
palms rise, exhale as they fall. 6x (3 each side)

8. Carrying the Moon (Cow Gazes at Moon)

Imagine you are holding a balloon (the Moon!) between the palms. Sink as you
carry the balloon past the knees, and lift up around the shoulder to behind the head
gently. Swing back down to go other side. Inhale as you lift the balloon, exhale you
it falls. 6x (3 each side)

9. Twisting Waist & Pushing Palms

Sit hands on hips palms open and up. Push your open palm out (fingers up) and
across the body to opposite shoulder height, by turning the waist. Inhale as palm
comes back towards the waist turning palm over, exhale as palm goes away. 6x (3
each side)

10. Playing With Clouds (Cloud Hands)

Finishing the previous, allow the hands to make a ball shape, left hand on top,
palms facing each other. Shift the weight to the left leg turning the hips/waist as
you travel, turning the upper palm to face you as you go. Change the arms over
then repeat the other way. Inhale as turning waist and weight to the left, exhale as
turning to right. 6x

11. Scooping From the Sea

Step forward into Bow stance with left leg, leaning forward to cross hands in front
of shin, but not over-extending your reach, like Cross hands/Circling Arms (No.4),
rise up raising arms over head, hands separating smoothly, as you keep your spine
straight, shoulders relaxed, and then down to start again. Inhale as your arms
raise, exhale as they fall. 6x

12. Playing With Waves

Rocking your weight from front leg to back, and forward again, lift your front (left)
toes as you roll back, and lifting back (right) heel as you roll forward. The arms
swing at the shoulder so that they are palm down as you roll back, and swing up to
about upper chest height pushing out. Inhale as you roll back, exhale as you push
forwards. 12x

13. Spreading Your Wings

Roll weight forwards and back as in Playing With Waves. As you sit back open your
arms sideways palms facing each other, at chest height inhaling, close arms
towards each other as weight comes forward exhaling. 12x

14. Spinning Wheels/Wheels of Fire

Back to Wuchi stance. Sink at knees keeping spine straight pointing down, draw a
circle with the fingertips to the left side, up, over, and down the right, turning and
moving from the waist. Inhale as you rise up, exhale as you fall. 3x to the left (anticlockwise), then 3 to the right.

15. Flying Like A Goose

Sink down into the knees, rising up from the centre let the arms float upwards and
out to the sides just above the shoulder, like a bird`s wings, then float back down
to each other as you sink at knees. Inhale as you rise, exhale as you sink. 6x

16. Punching
Loose fists sit on hips, palm up, punching out to middle at chest height as you
exhale, pulling back to waist as you inhale. Use the turning of the waist to move the
arms. 6x

17. Bouncing A Ball

This exercise should now balance the Chi in and around the body. Opposite hand
and foot rise off the ground together, bouncing up onto the toes and flicking the
fingers up as you reach the top. Inhale as you raise and lower the right hand and
left foot, exhale as you raise and lower left hand and right foot. 6x

18. Pressing Your Palms (Shao'Lin)

This will gather and concentrate the Chi to the lower Dan Tien, where it is stored.
Palms face up, fingertips together, lifting up to upper chest height, rising up from
knee, inhaling. Palms turn down and press down to lower abdomen, exhaling. 6x.
Shibashi video:

Eight Brocades
The version described below is only slightly different than the one we use in class.

When doing the exercises, relax both physically and mentally. When exertion is
called for, use force gently by " integrating hardness with softness"- a principle
governing all traditional Chinese fitness exercises.
Once you have relaxed, concentrate your attention on the acupuncture point of
dantian (about 4 cm below the navel). Such concentration will aid abdominal
respiration, promote blood circulation in the abdominal cavity and conduct Qi (vital
energy) to the lower part of the body.
Take a few deep breaths before you start the exercises. Breathe naturally and
evenly. Practice in a place where the air is fresh.
Beginning

Stand upright, with feet shoulder width apart and toes pointing directly ahead. Eyes
gaze directly forward, the tongue is placed on the roof of the mouth. Breath
through the nose, naturally and relaxed. Relax all the joints, lower the shoulders
and suspend the head. Arms hang down naturally along the side of the body. Keep
the body upright but relaxed. Toes grip the ground but the arches are lifted. Calm
the mind, concentrate the spirit.

Posture 1

Raising both hands to the sky, to regulate the triple warmers

Raising both hands

Interlock the fingers of both hands in front of the trunk of the body.
Raise the arms upward from the head as if supporting the sky, simultaneously raise
the heels with the arms. Then lower the arms and heels back to the beginning
posture. Repeat 8 times
Posture 2

Drawing the bow to the left and right, like shooting an eagle
Draw bow as though shooting an eagle
Stand upright with the arms crossed in front of the chest. The right arm is on the
outside and the left arm is on the inside. Both palms are facing the body.
Step out to the side with the left foot, and bend the knees into a horse stance.
Extend the left arm out with the index finger pointing upward, thumb stretched out
and remaining fingers bent - the thumb and index finger then form an L. Turn the
head to gaze at the left index finger tip. Simultaneously form a fist with hand and
raise the forearm to shoulder level with the arm bent. Both arms move arpat as if
drawing a bow.
Return to the beginning posture by drawing in the left foot.
Repeat the above motions to the right side. Perform 8 times.

Posture 3

Stretching one arm skyward; regulates the spleen and stomach

Balance
Stand upright with the feet shoulder distance apart. The hands are aligned just
beneath the chest, and the palms are facing skywards.
Raise the right arm upward with the palm simultaneously turning upwards and
fingers pointing to the left. At the same time press the left hand downward with the

palm turning down and fingers pointing forward. The fingers of both hands must be
joined together tightly.
Return to the beginning posture. Repeat the above motions to the other side 8
times.
Posture 4

Looking back will cure the five toils and seven injuires
Looking back
Turn the head slowly to the left and gaze over the left shoulder. Return to the
original position. Turn the head slowly to the right so that the face is once again to
the front. Repeat the above in reverse 8 times.
Posture 5

Shaking both the head and tail removes fire from the heart
Swaying head and tail
Separate the feet, approximately 3 feet apart. Bend your knees and assume a horse
stance. Place both hands on the upper thighs in such a manner that allows the first
four fingers to point to the front and the thumbs to the rear.
Bend the head and trunk forward and sway to the left side of the body,
simultaneously sway the buttocks to the right in order to assist in the stretching out
the left leg and hip. The hands move correspondingly with the swaying movement.
Return to the beginning posture and repeat to the other side 8 times.

Posture 6

Both hands grasp the toes to strengthen the kidneys

Grasp the toes
Bend forward slowly and deeply. Keep the legs straight. Grasp your toes with both
hands. If unable to perform this simply touch the ankles.
Raise the head slightly and arch the back. Bend the knees slightly and place the
palms over the kidneys. From here begin to return to a standing position. Bend
slowly backwards with the palms still placed over the kidneys.
Return to an upright position and repeat 8 times.

Posture 7

Clenching the fists and angrily gazing increases the strength

Clenching
Stand in a horse stance with the hands clenched in the form of a fist. Place your
fists on the waist with the palms facing upward.
Slowly extend the right hand out to the right front corner and simultaneously twist
the forearm and fist so that the palm faces the ground once the arm is fully
extended. Withdraw the fist back to the hip and repeat to the other side. Repeat 8
times.

Posture 8

Jolting the spine 8 times will eradicate diseases

Jolting the spine
Raise both heels upward and then drop them back to the ground so as to create a
jolting action on the spine.
Repeat 8 times.
~~~ Credit: Gordon Muir, Victoria Chen Taiji Academy

Gordon Muirs book Yang Style Traditional Long Form T'ai Chi Ch'uan: As Taught by
Master T. T. Liang is available for purchase. Amazon
Same exercises, shorter names:
1.
1. Pressing Heavens with Two Hands
2.

2. Drawing Bow and Letting Arrow Fly

3.

3. Separate Heaven and Earth

4.

4. Wise Owl Gazes Backwards

5.

5. Big Bear Turns Side to Side

6.

6. Bend Back, Bend Low

7.

7. Punching with Angry Gaze

8.

8. Bouncing on Toes