Sifu Philip Bonifonte

Qigong Power Training System

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New Page Books

A division of The Career Press, Inc. Franklin Lakes, NJ

New Page Books

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 publisher, The Career Press.

T'ai Chi for Seniors

Edited and Typeset by Stacey A. Farkas Cover design by Lu Rossman/Digi Dog Design Printed in the U.S.A. by Book-mart Press

To order this title, please call toll-free 1-800-CAREER-1 (NJ and Canada: 201-8480310) to order using VISA or MasterCard, or for further information on books from Career Press.


The Career Press, Inc., 3 Tice Road, PO Box 687, Franklin Lakes, NJ 07417

Library of Congress Cataloging-in-Publication Data

Bonifonte, Philip, 1958-

T'ai chi for seniors : how to gain flexibility, strength, and inner peace / by Philip Bonifonte. p. cm. Includes index. ISBN 1-56414-697-9 (pbk.) 1. Tai chi for the aged. I. Title.

GV504.6.A35B66 2004

613.7'148--dc22 2003060207



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To Anthony and Michael, who have taught me to laugh at life.

To Doreen and AJ, without whose help, support, and love this book would have been impossible to write.

To my teachers over the years, both in the martial arts world and the "other" one.

To my students, wherever they are on the Path. Thank you for being both students and teachers.

To Linda Paul, for her photography.

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Part I: Living in the Past 9

Chapter 1 11

What is T'ai Chi, and Why Should I Care? The Basics

Chapter 2 21

Hey, That Feels Good! The Benefits of Practicing T'ai Chi

Chapter 3 33

T'ai Chi's Little Sister: Qigong Basics

Chapter 4 43

On Your Mark, Get Set, Relax! Preparing for T'ai Chi Play

Part II: Living in the Present

Chapter 5 59

Dem Bones, Dem Bones, Dem Cold Bones: Warm-Up Exercises

Chapter 6 69

Flow Like a River: Qigong Exercises

Chapter 7 111

Shall We Dance? Standing T'ai Chi Exercises

Chapter 8 123

We All Stand Up, We All Sit Down: Seated Adaptations of T'ai Chi and Qigong

Part III: Living in the Future 133

Chapter 9 135

Swimming in Serenity: Meditation Exercises

Chapter 10 149

Paging Dr. Chi: T'ai Chi in the Rehabilitation Setting

Chapter 11 163

Tao Now, Brown Cow: Taoism: The Philosophy of T'ai Chi

Chapter 12 177

Take Two Lizards and Call Me in the Morning: Traditional Chinese Medicine and T'ai Chi

Conclusion 199

So, When Do I Get My Black Belt? Intermediate and Advanced T'ai Chi and Qigong

Index 205

About the Author 213

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Heal Yourself With Qi Gong

Qigong also spelled Ch'i Kung is a potent system of healing and energy medicine from China. It's the art and science of utilizing breathing methods, gentle movement, and meditation to clean, fortify, and circulate the life energy qi.

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