Basic Tai Chi Hand Motions Seated

With the seated T'ai Chi variations, let me just say this This will not be true T'ai Chi, at least not the type that the Masters all perform in China. You won't have the same balance training, you won't feel your legs rooting into the ground during a push, and you won't be able to work those leg muscles and knee joints very much. So what You're still exercising, still moving, and hopefully, still breathing With that quick introduction, let's try the exercises. Seated Ward Off can be...

Holding and Turning the Ball

Make believe you are holding a beach ball, about 12 inches in diameter, between both hands. You are holding the sides of the ball, so your palms face each other and the hands are slightly cupped or rounded. Hold the ball in front of your chest, about a foot away. Remember to relax the shoulders and elbows. Now start to move the ball from the center to the right side of your body, turning your waist and hips but keeping your feet flat and parallel. As you do this, rotate the ball so that it goes...

Basic Qigong Exercises

Origin Lift arms to chest level, and then return hands to the knees. 2. Opening the Chest Same as standing version except the hands return to the knees. 3. Painting the Rainbow Here we need to make a slightly different type of adjustment. Because in the standing version we turn our feet, hips, and waist in the direction we are painting, we need to try to duplicate that as much as possible. After your opening moves, you should be sitting upright with your arms out to your sides, palms up....

Sifu Philip Bonifonte

Franklin Lakes, NJ A division of The Career Press, Inc. Franklin Lakes, NJ Copyright 2004 by Sifu Philip Bonifonte All rights reserved under the Pan-American and International Copyright Conventions. This book may not be reproduced, in whole or in part, in any form or by any means electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system now known or hereafter invented, without written permission from the...