T ai Chi Chih with Sokie Lee

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Stewart McDowell
5 years ago
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exhale and relax body erect (don t lean) flow from the center (dantien) hands/arms move with weight shift move in slow

Yanging (9x, each side) 1. bend knees, sink down 2. shift weight to right foot, ( becomes yang or full ) 3.

move forward, transfer weight fully to front foot; back heel releases 5.

alternate forward-backward movement repeat sequence, with right forward yang straight heel to ground back weighted body

yang move from Dantien breathe into dantien relax jaw no muscular tension Dantien tip of tongue on upper palate 1 relax

fingers width inside body Bird Flaps its Wings (3 sets of 3) 1. knees bend to shift weight to balls of feet 2.

hands and heels return to starting position 3 wrist circles on 3rd sequence Rocking Motion (9x) 1.

1 exhale and relax body erect (don t lean) flow from the center (dantien) hands/arms move with weight shift move in slow motion softness and continuity focus on soles of feet BALANCE ying / yang empty / full stillness / movement Yinning and Yanging (9x, each side) 1. bend knees, sink down 2. shift weight to right foot, ( becomes yang or full ) 3. left foot forward, heel to ground ( becomes yin or empty ) 4. move forward, transfer weight fully to front foot; back heel releases 5. move back, shift weight to back ; front toes release 6. alternate forward-backward movement repeat sequence, with right forward yang straight heel to ground back weighted body erect straight heel releases weighted foot forward weighted body relaxed, follows weight shift yin eyes look forward yang move from Dantien breathe into dantien relax jaw no muscular tension Dantien tip of tongue on upper palate 1 relax shoulders palms face ground soften knees heels together, v shaped Dantien (Sea of Qi) 3 fingers width below navel and 3 fingers width inside body Bird Flaps its Wings (3 sets of 3) 1. knees bend to shift weight to balls of feet 2. heels release, flip wrist up 3. hands and heels return to starting position 3 wrist circles on 3rd sequence Rocking Motion (9x) 1. feet comfortably apart, parallel 2. simultanteously bend knees, weight shift forward to balls of feet, palms up, float up to shoulder level 3. bend knees, come back to flat feet, palms face down to return front-back weight shift continually the effort of no effort feet push ground to rise knees arms to shoulder level weight onto balls of feet face palms in front of Dantien knees sink to balls of feet, heels release

cradle ball over right shoulder release ball with forward weight shift pick up ball on return to right shoulder continue tracing circle at heart level repeat with foward, counter-clockwise heel first

2 2 Around the Platter (9x) Left forward, right weighted. hands rise to heart level trace circle clockwise, following weight shift repeat right foward, counter-clockwise Around the Platter Variation (9x) Left forward, right weighted. cradle ball over right shoulder release ball with forward weight shift pick up ball on return to right shoulder continue tracing circle at heart level repeat with foward, counter-clockwise heel first move in slow motion focus on soles of feet palms face each other, same distance apart Bass Drum (9x) Left forward, right weighted. palms inches apart trace lower side of drum with forward weight shift trace upper side of drum with weight shift back repeat with right forward Daughter on the Mountaintop (9x) Left forward, right weighted. hands up to heart level, with weight shift forward cross at wrist, not touching left hand closer to heart trace 2 intersecting circles repeat right foward elbows close to body Daughter in the Valley (9x) Left forward, right weighted. bring palms close together to dantien with forward weight shift palms separate with weight shift back repeat right forward palms close together, not touching

3 Carry the Ball to the Side (3x to the left, 3x to the right) Side-to-Side weight shift: both feet remain grounded with weight shift hold ball over right

weight shift with both feet gounded, ball follows weight shift feet together with ball returns at midline after 2 revolutions.

ball follows weight shift the effort of no effort Push Pull (9 left, 9 right) Left forward, right weighted.

3 3 Carry the Ball to the Side (3x to the left, 3x to the right) Side-to-Side weight shift: both feet remain grounded with weight shift hold ball over right shoulder; side step to left, heel first. weight shift with both feet gounded, ball follows weight shift feet together with ball returns at midline after 2 revolutions. 3 sets total to the left; then 3 sets to to the right. ball follows weight shift the effort of no effort Push Pull (9 left, 9 right) Left forward, right weighted. exhale, palms face out, weight shift forward inhale, palms face in, shift backward hands soft, wrists loose repeat right forward push and pull softly palms up to receive flow from the center (dantien) Pulling in the Energy (9 left, 9 right) Left forward, right weighted. palms face up, circle counterclockwise visualize energy coming through fingertips move slowly and evenly, release any tension repeat opposite direction, right forward, circle clockwise

4 Pulling Taffy (3 sets, each side) wind up body to right, shift weight to right right hand (top) palm down, left hand (bottom) palm up side step, shift weight

side-to-side Anchor Taffy (3 sets, each side) wind up body to right, shift weight to right short step forward with left, pigeon-toed shift weight forward, back

side: alternate side-to-side Wrist Circle Taffy (3 sets, side to side) wrist circles 3x, going up and down, heels rise when fingers points up wind up body to the

Motion Taffy (9 sets, side to side) wind up body to right, shift weight to right Pulling Taffy sequence to the left keep feet comfortably apart the entire set

4 4 Pulling Taffy (3 sets, each side) wind up body to right, shift weight to right right hand (top) palm down, left hand (bottom) palm up side step, shift weight to left foot, palms pass each other, bottom hand opens out with unwinding of torso return feet to stillness pose (rest) repeat sequence opposite side: alternate side-to-side Anchor Taffy (3 sets, each side) wind up body to right, shift weight to right short step forward with left, pigeon-toed shift weight forward, back heel anchored, while shifting weight, palms pass each other return feet to stillness pose (rest) Pulling Taffy sequence to the left repeat sequence opposite side: alternate side-to-side Wrist Circle Taffy (3 sets, side to side) wrist circles 3x, going up and down, heels rise when fingers points up wind up body to the right, weight shift to right Pulling Taffy sequence to the left repeat sequence opposite side: alternate side-to-side hands/arms move with weight shift Perpetual Motion Taffy (9 sets, side to side) wind up body to right, shift weight to right Pulling Taffy sequence to the left keep feet comfortably apart the entire set release heel with weight shift to opposite reconnect heel first, then full weight shift on foot move continually, alternate side-to-side move with softness and continuity

softness and continuity focus on soles of feet pivot on back toes going forward Working the Pulley (9 left, 9 right) Left forward,

waist turn sideways with with forward and backward weight shift hands push and pull at the same time, like swimming slowly, in place

hold for 6 counts Light at the Temple face palms to side of temples flip wrists open, lift heels (6x) mix energy for 6 count, hold for

with feet parallel palms face up, one full breath in, heels lift up palms down, 4 equal exhalations out, hands push towards ground,

5 5 Remember... exhale and relax body erect (don t lean) flow from the center (dantien) hands/arms move with weight shift move in slow motion softness and continuity focus on soles of feet pivot on back toes going forward Working the Pulley (9 left, 9 right) Left forward, right weighted. waist turn sideways with with forward and backward weight shift hands push and pull at the same time, like swimming slowly, in place repeat with right forward Light at the Top of the Head face palms above head flip wrists open, lift heels (6x) mix energy for 6 count, hold for 6 counts Light at the Temple face palms to side of temples flip wrists open, lift heels (6x) mix energy for 6 count, hold for 6 counts pivot front heel going backward move from the Dantien Joyous Breath (3 reps, down and up) Breath and resistance movement stand with feet parallel palms face up, one full breath in, heels lift up palms down, 4 equal exhalations out, hands push towards ground, heels return to ground. Passing Clouds (9 sets, side to side) left palm up, step to the right hand sweeps across dantien with weight shift right hand joins in, as both hands circulate, both feet stay apart, grounded top hand floats across eye level bottom hand sweeps water across dantien hands change position with weight shift from side to side exhale 4 equal breaths both feet planted to ground

Six Healing Sounds step forward with weight shift, back heel stays down hands go forward from the heart palms in same direction of weight shift aspirate sound with each movement HO HU SZU HSU HSI

6 Six Healing Sounds step forward with weight shift, back heel stays down hands go forward from the heart palms in same direction of weight shift aspirate sound with each movement HO HU SZU HSU HSI CHUI Heart, (Fire) Spleen (Earth) Liver (Wood) Lungs (Metal) 3 Heaters (Fire) Kidneys (Water) move from Dantien 6 Cosmic Consciousness Pose left heel rests on right ankle weight evenly distributed fingers overlap, not touching left palm closest to heart breathe into Dantien conclude with breathe may the Qi flow with you Activate Balance Circulate exhale and relax body erect (don t lean) flow from the center (dantien) hands/arms move with weight shift move in slow motion softness and continuity focus on soles of feet

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