This page is designed as a refference for those who have participated in the "T'ai Chi Warm Ups" classes at the various music camps and festivals that have me to share these ancient exercises in addition to my teaching music.
While the suggested links and books are useful for anyone interested in Tai Chi, I have geared my recommendations to those that will hopefully inspire beginners to continue this path to self cultivation.


    LINKS

Yin & Yang
Origin and meaning of Yin Yang symbol.

About the Tao
Introduction to the Tao.

Taoism and The Philosophy Of Tai Chi Chuan
History and descriptions of Taoism and Tai Chi

Tai Chi Magazine
Wayfarer Publications
 Many usefull articles. Large selection of books, videos and CDs.

New Life Health Center
Professor Bo-In Lee is an Exceptional individual and a Master Healer.
He has been and continues to be a major influence on my life.
Together with his wife Nam Ye and the rest of the staff,
they truly offer the possibility for a New Life.

     BOOKS

T'ai Chi Ch'uan for Health and Self Defense by T.T. Liang
In 1971 I took my first T'ai Chi lesson with Master Liang. In August of 2002 he passed on, at the age of one hundred and two. This book was written when Master Liang was in his seventies.
T.T. Liang

The Essence of T'ai Chi Ch'uan by Lo/Inn/Amacker/Foe
Translations of a selection of T'ai Chi Classics.

Dao Of Taijiquan by Jou Tsung Hwa (Tao of T'ai Chi Chuan)
In depth presentation by an inspired teacher.
Dao Of Taijiquan

Complete Book Of Self Healing - Internal Exercises
by Dr. Stephen T. Chang
Practical, immediately effective exercises for self healing.
Books by Dr. Chang

Knocking at the Gate of Life by Edward C. Chang
Healing Exercises from the Official Manual of the People's Republic of China
Knocking At The Gate Of Life

     PRINT OUTS
                  Introduction to T'ai Chi Ch'uan
Standing
Stand like a tree.
Stand straight with aware relaxation. Weight evenly distributed between both feet.
Arms gently hang to the sides with the space of a small egg in your armpits. From the diaphragm down:
gently sink your energy through relaxed feet, like a tree sinking roots into the ground.
From the diaphragm up: gently stretch your energy up through the crown of your head, like a tree’s branches stretching up towards the sky.
Your spine should feel a slight stretch. Relax. Let your bones support you.


Breathing
Stand as above.
           
Gently place your tongue on the roof of your mouth.
Breath through the nose.
Breath slow and deep.
An in breath causes your lower abdomen to gently expand.
An out breath causes your lower abdomen to gently contract.
   
Center Line
Stand as above.
Visualize that a pole runs vertically through your body. It runs straight up and down. 90 degrees to the ground. It doesn’t tilt in any direction.
When standing, the pole runs through the crown of the head, through the spine, and through the center spot on the ground between the feet.
When shifting your weight, the center line maintains it’s 90 relationship with the ground. As the weight shifts, the center line ends up passing through the crown, spine and foot that the weight is on. Also called the substantial or full foot. The insubstantial or empty foot is relaxed.
When turning; the body rotates around the center line.
In the following Three Box Exercises, the center line only moves side to side.
  College for seniors Fall 05                 donpedi.com

 

Box Exercises A,B,C
                 

Box Excersise A
Relaxed breathing.
Maintain your center line.
Shift weight, moving from center of box, to one side, and then to the other.
Hips face straight ahead.
Distinguish substantial and insubstantial.
Repeat from three to twelve times.

              

Box Excersise B
Shift the weight as in Box Excersise A
Gradually turn the hips as you shift the weight.
Hips stop at the corner of the box.
Repeat from three to twelve times.

                  

Box Excersise C
Move as in Box Excersise B,
only once the hips stop at the corner of the box,
continue turning the upper body to face the side of the box.
Repeat from three to twelve times.

  College for seniors Fall 05                 donpedi.com


Pounding
1. Head
 With loose fists, pound from the forehead back to the base of the skull. Repeat 3x
2. Chest
Left arm out to side, parallel to ground:
With a loose right fist, pound the left side of chest below collarbone.
1. left hand palm down
2. left hand thumb up
3. left hand palm up
4. left hand thumb down
Pound 12 times for each hand position.
Repeat on Right Side
3. Shoulders
 Left arm out to side, parallel to ground:
With a loose right fist, pound the fleshy part of the left shoulder.
1. left hand palm down
2. left hand thumb up
3. left hand palm up
4. left hand thumb down
Pound 12 times for each hand position.
Repeat on Right Side
4. Arms
 A. Extend left arm out to front at a forty five degree angle, palm up.
    With a loose right fist, pound the left arm.
    Pound down three lines: outside, middle, & inside.
    Start each line at the left shoulder and stopping at the wrist.
    Repeat on Right Side
B. Extend left arm out to front at a forty five degree angle, palm down.
    With a loose right fist, pound the left arm.
    Pound down three lines: outside, middle, & inside.
    Start each line at the left wrist and stopping at the shoulder.    
     Repeat on Right Side
5. Legs
A. Stand relaxed, wider than shoulder width.
    Fold forward from the waist and pound up the inside of the legs, three lines:
    outside, middle and inside
     Begin at the ankles and end at the crotch.
B. Stand relaxed, wider than shoulder width.
    Fold forward from the waist and pound down the outside of the legs, three lines:
    outside, middle and inside. Begin at the buttocks and end at the ankles.
6. Kidneys
Pound kidneys with mouth of loose fists.
Repeat steps 4,5 and 6 three times each.
 Rubbing
1. Arms
A. Extend left arm out to front at a forty five degree angle, palm up.
   Rub down the left arm.
   Begin at the shoulder and stop at the wrist. Repeat 12 times.
   Repeat on Right Side
B. Extend left arm out to front at a forty five degree angle, palm down.
   Rub up the left arm.
   Begin at the wrist and stop at the shoulder. Repeat 12 times.
   Repeat on Right Side
2. Legs
A. Stand relaxed, wider than shoulder width.
    Fold forward from the waist and rub up the inside of the legs.
     Begin at the ankles and end at the crotch. (Use whole body) Repeat 12 times.
B. Stand relaxed, wider than shoulder width.
    Fold forward from the waist and rub down the outside of the legs.
     Begin at the buttocks and end at the ankles. (Use whole body) Repeat 12 times.
3. Kidneys
Rub kidneys with open palms. Repeat 36 times.
Repeat steps 1,2 and 3 three times each.