Tai Chi for Beginners 01 “Tai Chi Fundamentals”


[ MUSIC ]>>HELLO, AND WELCOME
TO TAI CHI CLASS. I’M DR. DANIEL HOOVER, AND ASSISTING ME TODAY
IS VERONIKA LEE HOOVER. WE’RE GOING TO BEGIN WITH
A TRADITIONAL GREETING. IN THIS TRADITIONAL GREETING, WE ARE COVERING OUR RIGHT
FIST WITH OUR LEFT HAND. BASICALLY, WHAT THIS MEANS IS
WE’RE SHOWING SELF-CONTROL. YOU CAN HIT ME; I CAN HIT YOU. BUT, REALLY, I’M SHOWING
PEACE AND RESTRAINT BECAUSE TAI CHI IS
ACTUALLY A MARTIAL ART, BUT WE USE IT FOR HEALING. AND THAT MIGHT BE WHY
YOU’RE HERE TODAY. SO LET’S GET STARTED. HORSE STANCE: IMAGINE
YOU’RE SITTING ON A HORSE. YOU WANT TO FOCUS ON YOUR
CONNECTION TO THE EARTH. SO FEEL THE SPRINGINESS
IN YOUR LEGS. WE WANT TO BE MINDFUL OF
OUR POSTURE, SO SIT UP TALL. LET THOSE SHOULDERS ROLL BACK. VERY GOOD, VERONIKA. AND WE’RE GOING TO START
BY OPENING UP THE WAIST. SO HERE WE GO JUST
TURNING YOUR WAIST, LETTING YOUR HANDS MOVE FREELY, TAPPING YOUR FRONT
AND YOUR BACK. BUT A LITTLE SECRET, A LITTLE
TREASURE HERE IS YOU WANT TO SPECIFICALLY ALLOW YOUR HANDS TO GENTLY TAP YOUR
KIDNEYS IN THE BACK. THE REASON WE DO THIS IS BECAUSE
IN TRADITIONAL CHINESE MEDICINE THE KIDNEY IS WHERE
OUR QI IS STORED. IT’S OUR ESSENCE. YOU COULD COME TO THINK OF
IT KIND OF LIKE YOUR MOJO. AND, SINCE THIS IS TAI
CHI, WE WANT OUR QI TO FLOW AND CIRCULATE THROUGHOUT
TODAY’S PRACTICE. YOU MIGHT INCREASE A LITTLE
BIT MORE EACH TIME YOUR RANGE OF MOTION. VERY GOOD. OKAY. SO NOW WE’RE
GOING TO TRANSITION INTO TAKING CARE OF OUR KNEES. SO BRING OUR FEET TOGETHER. AND WE REALLY WANT TO
TAKE CARE OF OUR KNEES. SO COME ON DOWN HERE
AND WARM-UP YOUR KNEES. NEXT, WE’RE GOING TO SUPPORT
ON THE SIDE OF OUR KNEES. AND THROUGHOUT TODAY’S
PRACTICE YOU’RE GOING TO NOTICE VERONIKA IS
GOING TO BE MODIFYING A LOT OF THE TIMES HOW WE’RE GOING TO
DO THESE DIFFERENT MOVEMENTS. SO WE WANT TO START
WITH SOME CIRCLES. START THE CIRCLES
WITH YOUR KNEES. REMEMBER, IF YOU TAKE
CARE OF YOUR KNEES, THEY’LL TAKE CARE OF YOU. GRADUALLY INCREASE
THAT RANGE OF MOTION UNTIL YOU FIND A RANGE
THAT WORKS FOR YOU. IT CHALLENGES YOU BUT
DOESN’T HURT, OKAY? OTHER DIRECTION. GO A LITTLE FARTHER. REMEMBER THIS IS A PRACTICE. IT’S AN ART. SO YOU WANT TO LISTEN TO AND
HONOR WHAT YOUR BODY TELLS YOU. VERY GOOD. COME ON BACK UP. NEXT, WE’RE GOING TO USE
A PRESSURE POINT USED IN TRADITIONAL CHINESE MEDICINE. TAKE YOUR MIDDLE FINGER, AND
WE’RE GOING TO PRESS FIRMLY IN THE BACK OF OUR KNEE HERE. I’M GOING TO TURN
AROUND SO YOU CAN SEE. IN THE BACK OF YOUR KNEE, WE’VE
GOT THIS CREASE RIGHT HERE. FIND THE VERY MIDDLE
BACK POINT IN YOUR KNEE. VERY GOOD. AND PRESS FIRMLY. THIS IS A MASTER PRESSURE
POINT FOR THE LOW BACK AND A GREAT LOCAL POINT FOR
CIRCULATION IN YOUR KNEES. ALL RIGHT. BACK INTO OUR HORSE STANCE. YOU MIGHT NOTICE THE SIZE OF
YOUR HORSE CHANGES A LITTLE BIT. THAT’S OKAY. SOMETIMES YOU LIKE A WIDER
HORSE, SOMETIMES A NARROW HORSE. SEE WHAT’S COMFORTABLE FOR YOU. WE WANT TO OPEN UP THE MUSCLES
IN OUR NECK AND OUR CHEST, SO WE’RE GOING TO INTERLOCK
OUR FINGERS BEHIND YOU. I’M GOING TO TURN LIKE THIS. AND ROLL THOSE SHOULDERS
BACK AND DOWN AS YOU STRAIGHTEN YOUR ARMS. GOOD. NOTICE HOW THE
CHEST IS OPENING UP. WE WANT TO BRING OUR CHIN
BACK JUST A LITTLE BIT. REMEMBER, THIS IS GOING
TO HELP US TREMENDOUSLY WITH OUR POSTURE. AND ROTATE THE NECK. WE’RE GOING TO START
GOING TO THE LEFT. WE’LL GO A FEW TIMES
EACH DIRECTION. YOU MAY HAVE FOUND TAI CHI BECAUSE YOUR DOCTOR RECOMMENDED
IT EITHER FOR POSTURE, BALANCE, BLOOD PRESSURE. THERE’S MANY REASONS
TO PRACTICE TAI CHI. OTHER DIRECTION. REALLY TAKE YOUR HEAD INTO
ITS FULL RANGE OF MOTION, A LITTLE FARTHER EACH TIME. IF YOU HEAR A POP IN YOUR
NECK, IT MEANS YOU’RE WORKING. GOOD JOB. OKAY. LET’S GO BACK INTO
OUR HORSE STANCE. ONE MORE THING WE REALLY
WANT TO WARM UP BEFORE WE GET INTO THE MEAT OF THE TAI CHI
PRACTICE TODAY ARE OUR HIPS. SO HANDS ON THE HIPS. AND WE’RE GOING TO SHIFT
OUR WEIGHT TO OUR RIGHT LEG. SHIFT YOUR WEIGHT WHILE YOU
STRAIGHTEN YOUR LEFT LEG. THEN BRING YOUR HIPS
BACK AND AROUND TO THE OTHER SIDE,
SHIFTING WEIGHT LEFT. BRING YOUR HIPS FORWARD
AND AGAIN AROUND. SHIFTING WEIGHT RIGHT. THIS IS FROM A QIGONG SERIES THAT IS CALLED DRAGON
DRINKS FROM THE RIVER. SO CAN YOU SEE IT? THE DRAGON DRINKS FROM THE
RIVER AND THEN BACK UP. WHEN WE GET TO THE
FRONT THIS LAST TIME, REALLY STRETCH AND
OTHER DIRECTION. SHIFT WEIGHT LEFT. HIPS GO BACK. WE DON’T HAVE TO GO
TOO, TOO SLOW YET. WE’RE NOT FULLY INTO
OUR TAI CHI PRACTICE. WE JUST WANT TO FOCUS
ON THAT BALL AND SOCKET JOINT
IN YOUR HIPS HERE. GOING A LITTLE FARTHER
EACH TIME. CAN YOU FEEL THAT? I CAN. ALL RIGHT. VERY GOOD. BACK INTO HORSE STANCE. WE TRANSITION NOW INTO THE
ENERGY WORK, TAI CHI CHUAN. IT’S A MARTIAL ART, BUT IT’S
ALSO AN ENERGY — ENERGY ART. SO WHAT WE WANT TO DO
IS FOCUS ON THAT ENERGY. IMAGINE THE CIRCULATION AS
IT FLOWS DOWN YOUR HANDS. SO YOU DON’T WANT ANY
KINKS IN THE HOSE. IF MY ARM IS A HOSE, I
DON’T WANT A KINK, RIGHT? I WANT TO OPEN UP THAT ANGLE
AND FOCUS ON THE ENERGY BALL BETWEEN OUR PALMS HERE. YOU CAN IMAGINE THAT THERE
IS A FLOW OF LIFE FORCE. IN STAR WARS, THEY
CALL IT THE FORCE. LITERALLY, THERE’S A BIOLOGICAL
ENERGETIC CIRCUIT PASSING FROM HAND TO HAND. I WANT YOU TO FOCUS ON THAT. SO WE HAVE OUR TAI CHI BALL. NOW LET’S EXPAND THAT
BALL A LITTLE BIT. BREATHE IN AS YOU EXPAND IT. AND OUT AS YOU COMPRESS IT. GOOD. KEEP THE SHOULDERS
RELAXED. REMEMBER YOUR POSTURE. STANDING STRAIGHT UP AND
ELONGATING YOUR SPINE AND MOVING THE PALMS OUT AND IN. NOW, THIS TIME, LET’S
KEEP OUR PALMS IN. AND WE WANT TO PALPATE
OUR OWN ENERGY BALL HERE. SO YOU’RE GOING TO BRING
YOUR BALL IN AND OUT. THERE’S NO WRONG OR RIGHT WAY
TO DO THIS, BUT THE PURPOSE OF THIS IS TO GET THE SENSE
OF THAT ENERGY, THAT HEAT, THAT WARMTH BETWEEN YOUR PALMS
BECAUSE WE REALLY WANT IT TO CIRCULATE THROUGHOUT
TODAY’S PRACTICE. PALPATION SIMPLY MEANS TO FEEL WITH THE HANDS WHAT
THE EYES CANNOT SEE. WHAT I LIKE TO DO TO MAXIMIZE
THE FEELING IS BRING THE BALL IN A LITTLE CLOSER. BRING THE HANDS CLOSE TOGETHER
UNTIL YOU CAN FEEL SOMETHING. SEE WHAT THAT SOMETHING IS
AND EXPLORE IT A LITTLE BIT. THEN EXPAND OUT A LITTLE
BIT MORE AND SEE WHEN AND WHERE YOU FEEL
THE SUBTLE SENSATION. VERY GOOD. YOU GOT IT, HUH? AWESOME. SO JUST
KEEP PRACTICING, AND THEN YOU’RE GOING TO KEEP
GROWING AND GROWING YOUR BALL. ALL RIGHT. I CAN FEEL THAT AT HOME
THAT PEOPLE GOT IT. ALL RIGHT. SO BACK INTO OUR HORSE STANCE. BRING YOUR BALL RIGHT
HERE, RIGHT BACK IN FRONT. WE’RE GOING TO BEGIN TO MOVE
THAT BALL WITH OUR BODY. TAI CHI IS ABOUT
INTEGRATION OF MOVEMENTS. SHIFT YOUR WEIGHT
TO YOUR RIGHT LEG. TURN YOUR WAIST TO THE RIGHT AND SHIFT YOUR WEIGHT
LEFT, MINDING YOUR POSTURE. AS WE SHIFT OUR WEIGHT, WE
DON’T WANT TO LEAN, OKAY? STAY STRAIGHT UP AND DOWN. AT ABOUT 45 DEGREES, YOU
START TURNING THE OTHER WAY. GOOD. AND THIS TIME AS WE SHIFT
OUR WEIGHT, TURN THE BALL OVER. YOUR LEFT HAND IS ON TOP AS
YOU TURN TOWARDS THE LEFT. GOOD. AS YOU SHIFT YOUR
WEIGHT TO YOUR RIGHT, TURN THE BALL OVER AGAIN. AND WHAT WE WANT TO DO
IS JUST KEEP THAT FLOW. KEEP FLOWING. VERONIKA IS GOING TO DO HER BEST
TO KEEP IN SYNC WITH ME AND I WITH HER AND YOU WITH US. SO YOU MAY FEEL TEMPTED TO
GO FASTER, BUT WE REALLY WANT TO PRACTICE SLOWING DOWN. WE’RE GOING TO RELEASE
OUR BALL NOW AND TRANSITION INTO WAVE HANDS. SO YOU’RE NO LONGER
HOLDING ONTO THE BALL. THE TOP HAND IS FACING YOU. AS YOU SHIFT YOUR WEIGHT,
LEFT HAND IS ON TOP FACING ME. I DON’T WANT TO BLIND MYSELF. HAVE IT JUST UNDERNEATH MY EYES. KEEPING THE SHOULDERS RELAXED,
VERONIKA IS DOING A GREAT JOB. NOTICE HER SHOULDERS ARE
DOWN AND THE ELBOW IS DOWN, SO IT’S LIKE HER HAND
IS FLOATING IN WATER. THE SWITCHING OF THE
HANDS MATCHES THE SHIFTING OF HER WEIGHT. SHE’S USING HER WAIST TO TURN. NOTICE SHE’S NOT DOING THIS. IT’S MOVING TOGETHER. WE WERE TALKING ABOUT THAT
INTEGRATION OF MOVEMENT. REMEMBER TO BREATHE. WHAT WE’RE DOING IS WE’RE
REPATTERNING THE BODY. THROUGHOUT OUR DAY, WE
TEND TO GO LIKE THIS OR BE AT A COMPUTER LIKE THIS. WHAT THIS DOES IS ALLOW
AN OPPORTUNITY FOR US TO RESET OUR POSTURE, OPEN UP
THAT CHEST, AND RELEARN HOW TO JUST SIMPLY SLOW DOWN,
REMEMBERING TO BREATHE. AND AS WE DO THIS WAVE
HANDS SEQUENCE ALSO KNOWN AS WAVE HANDS LIKE CLOUDS, KEEP
CHECKING IN WITH YOUR POSTURE. WE WANT TO AVOID SPEEDING
UP OR SLOWING DOWN. REMEMBER, WE’RE MOSTLY
WATER, RIGHT? SO, IF I’M IN THE FLOW AND I
SPEED UP, WHAT DOES THAT DO TO THE WATER INSIDE MY BODY
OR THE ENERGY IN THE BODY? IT CREATES TURBULENCE. SO WE WANT TO REMOVE THE
TURBULENCE FROM OUR BODY, FROM OUR NERVOUS SYSTEMS. RELAX AND FLOW. NOW, YOU MAY BE HAVING A
DIFFICULT TIME RELAXING BECAUSE YOU’RE THINKING,
IS HE EVER GOING TO END? IS THIS GOING TO END? WE’RE ALMOST DONE. BUT, REMEMBER, PATIENCE,
PRESENCE. DON’T WORRY ABOUT WHAT’S NEXT. THIS IS THE QUINTESSENTIAL
PRACTICE IN TAI CHI CHUAN. LATER, WE’LL BE LEARNING TAI
CHI MOVEMENTS FOR A WHOLE FORM. BUT, REALLY, ALL
YOU NEED IS THIS. WE’VE GOT THE INTEGRATION
OF THE WEIGHT SHIFT. WE’VE GET THE REGULATION
OF THE BREATH. WE’RE SLOWING DOWN ONE
FLUID, CONSTANT MOVEMENT, AND ALSO A GENTLE SMILE. SEE HOW PEACEFUL SHE LOOKS? THIS IS REALLY WHY
WE PRACTICE TAI CHI. IT BRINGS PEACE. ALL RIGHT. VERY GOOD. LET YOUR HANDS FLOAT UP. WE’RE GOING TO SINGLE WHIP. SAME IDEA, SHIFTING YOUR
WEIGHT FORWARD AND BACK. AND NOW THE ARMS ARE GOING IN
A — ON A HORIZONTAL PLANE. AGAIN, THERE’S THAT WATER. IT’S FLOATING. REALLY LUBRICATE
THAT SHOULDER JOINT. FEEL IT MOVE. ALLOW YOUR HANDS TO FLOAT
OFF TO THE SIDES, PALMS UP, BIG CLEANSING BREATH
IN AND SOFTLY OUT. VERY GOOD. THAT’S OUR WARM UP. HOW ARE YOU FEELING? IF YOU DID IT WELL, YOU
ARE EITHER FEELING CALM OR INVIGORATED OR BOTH. KEEP IT UP. WE’RE GOING TO TRANSITION NOW
INTO THE TAI CHI MOVEMENTS. VERONIKA, DO MIND
JOINING ME OVER HERE? IN THE TAI CHI FORM, WE
HAVE TO LEARN HOW TO WALK. THEN WE’LL ADD THE
HAND MOVEMENTS. WE’RE GOING TO BRING
OUR FEET TOGETHER. STAND TALL. REMEMBER POSTURE. THIS IS A GREAT OPPORTUNITY TO REPROGRAM NEUROMUSCULAR
REEDUCATION. BRING THOSE SHOULDER
BLADES BACK. I’M GOING TO BRING YOUR SHOULDER
BLADES BACK JUST A LITTLE AND DOWN. SHIFT YOUR WEIGHT
TO YOUR RIGHT LEG, AND STEP OUT WITH YOUR LEFT. WE’RE GOING TO GO HEEL TO TOE. TAI CHI REMINDS US OF
YIN AND YAN OR YIN YANG. GIVE AND RECEIVE. TOES UP, OPEN THE FEET OUT. SHIFT YOUR WEIGHT FORWARD. RIGHT FOOT COMES IN
AND OUT, HEEL TO TOE. NOW, LET’S PAUSE
HERE FOR A MOMENT. WE DON’T WANT TO CONTINUE
ON WITH POOR POSTURE. SO WHAT I WANT YOU TO DO
IS LOOK DOWN AT YOUR FEET AND NOTICE THERE’S A
SPACE BETWEEN YOUR LEGS. SO, VERONIKA, THAT’S GREAT. WE HAVE TWO OF THESE
PLANKS RIGHT HERE GOING BETWEEN OUR LEGS. IF I WERE TO STEP OUT
ON ONE PLANK HERE, I’M NOT AS BALANCED, RIGHT? SO YOU WANT TO MAKE SURE
THAT, WHEN YOU STEP OUT, STEP AT ABOUT A 45 DEGREE ANGLE. NOW FEEL HOW YOU’RE ROOTED
AND CONNECTED TO THE EARTH, EVEN THOUGH WE’RE NOT
ON OUR HORSE RIGHT NOW. CONTINUING ON, RECEIVE,
TOES UP AND OUT. SHIFT YOUR WEIGHT
FORWARD, HEEL TO TOE. WE GIVE AND RECEIVE. ONE MORE TIME. DON’T WORRY ABOUT THE HANDS. WE’LL BRING THOSE
IN, IN JUST A MOMENT. HEEL, TOE. VERY GOOD. LET’S HEAD ON BACK OVER HERE. I THINK YOU’VE GOT IT. SO THEY’RE READY, RIGHT?>>I THINK SO.>>OKAY. TAI CHI BALL. REMEMBER THE BALL? WE DID THIS IN THE WARM-UP. RIGHT HAND IS ON TOP. OH; EXCUSE ME. I’M JUST GOING TO STEP
INTO POSITION HERE. FEET TOGETHER. SAME FOOTWORK. THIS FIRST MOVEMENT IS CALLED
PARTING THE WILD HORSE’S MANE. SO IMAGINE THERE’S
A HORSE RIGHT HERE. HERE’S THE HORSE’S HEAD, THE
BACK OF THE HORSE’S NECK. AND WHAT WE’RE GOING TO
DO IS SIMPLY PART THE WILD HORSE’S MANE. THE HAIR ON THE BACK
OF THE HORSE, WE’RE BASICALLY COMBING
IT, OKAY? SO HERE WE GO. RELAX INTO YOUR BODY. INTEGRATE YOUR POSTURE. STEP OUT LEFT, HEEL TO
TOE, AND WE’RE GOING TO PART THE WILD HORSE’S MANE. AGAIN, WE GIVE ONE AND RECEIVE. KEEP THE LEFT HAND ON TOP AND
THEN SCOOP THE ENERGY BACK INTO YOUR TAI CHI BALL HERE. CONTINUING FORWARD,
GIVE, RECEIVE. NOW, AS YOU START TO FIND
YOUR GROOVE WITH US HERE, I WANT YOU TO PAY
ATTENTION TO YOUR CADENCE. WE WANT TO AVOID SPEEDING
UP OR SLOWING DOWN, REMEMBERING TO BREATHE. GOOD POSTURE. CONTINUING ON, I’M GOING
TO OBSERVE VERONIKA NOW. NOTICE HOW HER ARMS LOOK SOFT. HER BODY MOVEMENTS ARE SOFT. THEY’RE GRACEFUL. YET SHE’S COMPOSED AND
FIRM WITHIN HERSELF. SHE’S GOT A GOOD,
POWERFUL FRAME HERE BUT, AT THE SAME TIME, IS GENTLE. SO YOU WANT TO BALANCE
THAT YIN AND YAN, A GOOD SOLID FRAME
THAT’S DYNAMIC AND SOFT. ONE MORE TIME, AND
WE’LL PAUSE AT THE END. REMEMBER WE SAID THIS
IS A MARTIAL ART, SO THIS IS ACTUALLY
A MARTIAL ARTS MOVE. LET’S CHECK IT OUT. YOU READY? OKAY. SO WE’LL GET
READY TO PUNCH IN. FRONT POSITION. WE BOW. AND THE BOWING, AT THE BEGINNING YOU REMEMBER
IT WAS ABOUT A GREETING. I MENTIONED THE PUNCH
AND THE SELF-CONTROL. THIS IS MORE FOR ME THAN FOR HER
BECAUSE SHE’S ABOUT TO PUNCH ME, AND I JUST WANT TO MAKE
SURE SHE’S GOING TO BE NICE. YOU GOING TO BE NICE? ALL RIGHT. LEFT LEG FORWARD, PLEASE. I’M GOING TO DEMONSTRATE
PARTING THE WILD HORSE’S MANE. SO WE’RE IN A COMBATIVE
SITUATION HERE. SHE’S GOING TO PUNCH
IN, SLOWLY I HOPE. I SHIFT MY WEIGHT BACK, AND
NOTICE I DON’T EVEN HAVE TO DO ANYTHING ABOUT THIS PUNCH. I CAN RUN AWAY. I’M OUT OF RANGE. BUT SHE’S PRETTY AGGRESSIVE, SO I WANT TO MAKE SURE I
TAKE CARE OF THIS RIGHT NOW. SO WE ARE READY TO GO. PUNCH COMES IN. I SHIFT MY WEIGHT
AND I GRAB MY BALL. HERE’S THE BALL. CATCH HER WRIST,
STEP OUT HEEL TO TOE, AND I’M PARTING THE MANE. I COME UP INTO THE ARMPIT
LOCKING AND JUST TURN MY WAIST. VERY EASY. I’M NOT USING A LOT OF POWER. MOVING ON. FEET TOGETHER. I’M GOING TO STEP
OVER TO THE SIDE HERE. WE’RE GOING TO PREPARE OUR
HANDS ON THE RIGHT SIDE OF OUR BODIES, BRUSH KNEE. STEP OUT HEEL TO TOE. AND JUST LIKE IT INDICATES,
WE’RE BRUSHING IN FRONT OF OUR KNEE AND THEN WE PUSH. NOW, WE’RE GOING TO
PAUSE HERE FOR A MOMENT. NOTICE YOUR POSTURE. ARE YOUR FEET WIDE? ARE YOUR SHOULDERS RELAXED
AND YOU’VE GOT A GOOD FRAME? RECEIVE. PREPARE YOUR HANDS
ON THE LEFT SIDE OF YOUR BODY, HEEL TO TOE, AND SLOWLY OUT. RECEIVE. VERONIKA IS
GOING TO CONTINUE ON. REMEMBER, YOU DON’T HAVE
TO STEP AS FAR AS WE ARE. SHE’S TAKING ABOUT
A MODERATE STEP. THIS NEXT TIME, LET’S DO
MORE OF A SHALLOW STEP. SLOW AND EASY. IT’S NOT ABOUT HOW FAR YOU STEP. IT’S ABOUT STAYING
WITHIN YOUR OWN POWER. ONE MORE TIME. SO, IF I STEP ALL THE WAY
HERE, THAT MIGHT LOOK GOOD. I MIGHT FEEL COOL, BUT I’M GOING TO HAVE A HARD TIME
GETTING BACK UP. OKAY? GO AHEAD AND
PAUSE FOR JUST A MOMENT. SO WATCH HER RECOVERY
VERSUS MY RECOVERY. I’M GOING TO RECEIVE
AND THEN COME FORWARD. LOOK HOW MUCH EASIER
IT IS FOR HER. I’VE GOT TO REALLY
WORK TO GET FORWARD. OKAY? SO THIS IS
THE FIRST CLASS. THANK YOU. STAY WITHIN YOUR
OWN COMFORT ZONE, AND WE CAN PUSH IT
AS WE MOVE ALONG. WELL, WE SHOWED YOU PARTING
THE WILD HORSE’S MANE. LET’S GO AHEAD AND
SHOW THEM BRUSH KNEE. READY? WE’RE GOING TO
DEMONSTRATE HOW THIS WORKS IN A MARTIAL APPLICATION. LEFT LEG FORWARD, PLEASE. VERONIKA IS GOING TO PUNCH IN. I SHIFT MY WEIGHT RIGHT. I’M GOING TO MEET THAT
PUNCH, OPEN, SQUARE UP, REST MY HAND ON HER CHEST. AND I JUST SHIFT
MY WEIGHT FORWARD. I DON’T NEED A LOT OF POWER. I’M JUST WITHIN MY OWN BODY. I’VE GOT MY FRAME
AND IT’S LIKE THAT. WE’RE GOING TO CHANGE
IT UP A LITTLE BIT. LEFT LEG FORWARD. THIS TIME SHE’S GOING
TO THROW A KICK. KICK COMES IN. I’M GOING TO MEET THAT KICK. AND GO AHEAD AND
KICK WITHIN RANGE. SO, IF I DON’T DO THIS
RIGHT, I’M GETTING KICKED. ALL RIGHT. LET’S WHAT HAPPENS HERE. KICK COMES IN, I
SHIFT MY WEIGHT, AND I’M GOING TO MEET THAT KICK. STEP OUT. I’M GOING TO
FOLLOW HER CENTER OF GRAVITY. THANK YOU, VERONIKA. ALL RIGHT. THOSE OF THE FIRST TWO
MOVEMENTS IN THE TAI CHI FORM. IT’S OUR FIRST CLASS. WE DON’T WANT TO GIVE YOU TOO
MUCH, AND WE WANT TO LEAVE YOU WITH SOMETHING TO PRACTICE. BUT WHERE ARE WE GOING? WE’RE GOING TO BE PRACTICING
THE TAI CHI 24 FORM. THAT MEANS THERE’S 24
MOVEMENTS WITHIN THE FORM. VERONIKA AND I ARE NOW GOING
TO DEMONSTRATE THE FULL FORM SO YOU CAN SEE WHAT WE
HAVE TO LOOK FORWARD TO. HOPEFULLY BY THE END OF THIS
SERIES YOU’LL FEEL COMFORTABLE ENOUGH TO PUT THE
PIECES TOGETHER AND COMPLETE THIS WHOLE FORM. READY? WE’LL COME ON OVER HERE. STARTING POSITION,
FEET TOGETHER. NOW, YOU DID GREAT
UP TO THIS POINT. IF YOU FEEL LIKE TAKING
A BREAK, GO AHEAD. IF YOU’RE FEELING LIKE YOU
JUST WANT TO JUMP RIGHT IN ALL THE WAY, DO
YOUR BEST TO FOLLOW BUT DON’T BE TOO
HARD ON YOURSELF. THERE’S SOME MOVES THAT
WE HAVEN’T SHOWN YOU YET. SO HAVE FUN WITH IT
OR SIT BACK AND RELAX. TAI CHI 24. START. STEP UP WITH OUR LEFT, BREATHING IN AS WE BRING
OUR WRISTS UP AND OUT, LOWERING YOUR CENTER OF GRAVITY. SHIFT YOUR WEIGHT RIGHT,
OPENING YOUR LEFT LEG. REACH OUT, GATHER
YOUR TAI CHI BALL. BRING THAT BALL IN AND STEP OUT, HEEL TO TOE AS WE
PART THE HORSE’S MANE. RECEIVE. WE’LL DO
THIS THREE TIMES. GATHER THAT TAI CHI
BALL, HEEL TO TOE. NOW, I KNOW MOST OF YOU CAN
FOLLOW US THESE FIRST FEW MOVES. SO, IF YOU’RE FEELING GOOD,
COME ON BACK UP AND JOIN US. TAI CHI BALL, PARTING
THE HORSE’S MANE. WE HAVE FOUR TRANSITIONS. THE FIRST ONE, HALF
STEP FORWARD. SIT BACK INTO THAT RIGHT LEG
AND WHITE CRANE SPREADS WINGS. IMAGINE YOU’RE A CRANE. YOU OPEN THOSE WINGS UP. WE’RE LOOKING LEFT AND RIGHT. DID YOU SEE THE DOUBLE
BLOCK THERE? BRUSH KNEE THREE TIMES
HEEL TO TOE AND PUSH. CONTINUING ON, NOTICE
VERONIKA’S KEEPING, MAINTAINING A SLOW CADENCE. SHE’S NOT SPEEDING
UP OR SLOWING DOWN. OPENING UP, COMPLETING
THE MOTION. VERY GOOD. HANDS ARE ON THE RIGHT SIDE,
STEPPING OUT, BRUSH KNEE. SECOND TRANSITION,
HALF STEP FORWARD. SIT BACK ON THAT RIGHT LEG. YOUR HANDS ARE ON GUARD. HEEL DOWN AS WE STRUM THE LUTE. WE’RE GOING TO BRING THE CADENCE UP JUST A LITTLE BIT
HERE FOR REPULSE MONKEY. IT’S LIKE WE’RE A MONKEY
SWINGING THROUGH THE TREES, FOUR TIMES, STEPPING
BACK WITH OUR LEFT AND BACK WITH OUR RIGHT. NOTICE HOW THE SHOULDER
FOLLOWS THE HIPS. ALL THESE MOVEMENTS
ARE CONNECTED. INTEGRATE YOUR MOVEMENTS
WHILE STAYING RELAXED. WARD OFF: IMAGINE
YOUR ARM IS A SHIELD AND YOU’RE PUSHING
EVERYTHING AWAY. AND THEN WE GRASP
THE BIRD’S TAIL. IT’S A VERY BEAUTIFUL,
BEAUTIFUL SERIES HERE. AND WE PRESS. KEEP YOUR ARMS OPEN, CLEARING. USE YOUR WHOLE BODY AND PUSH. RECEIVE. OTHER SIDE. WE HAVE OUR BALL. WE OPEN UP, AND SHE
PUSHES ME BACK. AND THEN SHE PULLS, AND
THEN I COME BACK AND, OH; I CAN’T GET IN BECAUSE SHE’S
STAYING WITHIN HER OWN POWER. AND FULL BODY PUSH,
SHIFT YOUR WEIGHT BACK. TURN TOWARDS THE
FRONT FOR SINGLE WHIP. RIGHT WRIST COMES OUT. OPEN LEFT AND PALM. WAVE HANDS: REMEMBER WE
DID THIS IN THE WARM-UP. WE’RE GOING TO WAVE OUR HANDS
TO THE LEFT, STEPPING IN AND RIGHT STEPPING GENTLY. I LIKE TO IMAGINE I’M
STEPPING ON CLOUDS HERE. IF I STEP TOO FIRMLY, I
FALL THROUGH THE CLOUDS. I WANT TO CONNECT WITH THE
RESISTANCE IN THAT CLOUD AND ROOT INTO IT WHILE
MAINTAINING A GOOD POSTURE. ONE MORE TIME. IT’S LOOKING GOOD. SHE SO PEACEFUL. I’M NOT TRYING TO CORRECT
HER ABOUT ANYTHING, BUT SHE’S FLOWING AND CRUISING. LOOKS GREAT. SINGLE WHIP ONE MORE TIME. WRIST COMES OUT, OPEN, PALM. HIGH PAT ON HORSE. YOU’RE GOING TO CLEAR. LEFT FOOT COMES UP AND DOWN. WE’LL SHOW YOU WHAT
THESE MOVEMENTS MEAN IN THE FUTURE SERIES. KICK. NOTICE HOW VERONIKA
MODIFIED HER KICK. YOU DON’T HAVE TO
KICK AS HIGH AS I DID. YOU CAN KICK HIGHER THAN I DID. OR JUST KICK YOUR FOOT
OUT LIKE VERONIKA DID. LEFT HEEL KICK. OPEN. IT’S OKAY TO MODIFY. SNAKE CREEPS THROUGH THE
GRASS: STEP OUT, SIT. YOUR LEFT HAND IS THE SNAKE. SNAKE STRIKES AND RECOILS. GOLDEN ROOSTER STANDS
ON ONE LEG. VERY GOOD. ONE MORE TIME. STEPPING OUT. SIT, SIT, SIT OR DON’T GO
DOWN AS FAR AS VERONIKA DID. SNAKE STRIKES, RECOILS. GOLDEN ROOSTER STANDS
ON ONE LEG. PLACE THAT FOOT DOWN. GREAT JOB MODIFYING, VERONIKA. IT DOES NOT MATTER HOW
HIGH YOUR FOOT GOES. OPEN TO THE RIGHT FOR JADE
LADY WORKS THE SHUTTLES. RECEIVE. GATHER BALL. ONE MORE TIME OTHER SIDE. NOTICE THE HIGH BLOCK
AND THE PALM STRIKE. HALF STEP FORWARD FOR
NEEDLE AT BOTTOM OF SEA. NOW, THIS IS THE
FINAL TRANSITION, OPENING UP FOR FAN BACK. SHIFT WEIGHT RIGHT. LOOK TO YOUR RIGHT. SHIFT WEIGHT LEFT. WE’RE GOING TO STEP
OUT AND BLOCK. STEP FORWARD WITH
YOUR LEFT AND PUNCH. CLEAR YOUR WRIST AND
FORM AND FINAL PUSH. TURN BACK TOWARDS US
BACK INTO A HORSE STANCE. COME ON DOWN. BIG CLEANSING BREATH
IN, OPEN AND OUT. FEET TOGETHER. STAND TALL. REMEMBER THAT IN YOUR SMILE. FEEL THE CIRCULATION
IN YOUR BODY. HOW DO YOU FEEL? WHAT’S DIFFERENT? NOW, YOU MAY — IF
YOU FOLLOWED US, YOU MAY HAVE FELT
COMPLETELY LOST. AND THAT’S OKAY BECAUSE
THIS IS THE START OF YOUR TAI CHI PRACTICE. THIS IS A PROCESS. WE INVITE YOU TO JOIN
US EACH NEW CLASS AND TRUST IN THE PROCESS. BELIEVE ME. THIS WAS VERY DIFFICULT
FOR ME AT FIRST. I LIKE TO PLAY SPORTS. I LIKE TO BE OUT
THERE AND MOVE FAST. BUT SLOWDOWN WAS VERY DIFFICULT. BUT THAT’S ALSO WHERE
I FOUND SOME OF THE GREATEST REWARDS
IN MY LIFE. WE’D LIKE TO THANK YOU FOR
JOINING US, AND WE LOOK FORWARD TO YOU CONTINUING WITH TAI CHI. WE SHOW OUR ETIQUETTE TO
YOU AND TO EACH OTHER. THANK YOU, AND SEE YOU SOON. [ MUSIC ]