Fitness syllabus
Cross training tai chi
     

classes     taijiquan     self defence     qigong     tai chi for health     about us     reviews     a-z


Tai chi for fitness syllabus - student grades


1. Beginner (health)

Long Yang form (section 1) (regular & mirrored)
Grading
Leg stretches (2 sets)
Partner work
-
4 directions with a partner
-
central equilibrium maintain the centre
- eyes-closed walking
- leading & following (eyes-closed)
- p
alm at 3 distances
- peripheral vision
- place palms & shift weight (eyes-closed)
- p
osture testing
- yielding to a push
Psoas exercises
Qigong (ticksheet)

Challenge - form challenge (30 mins x 4 weeks)
Challenge full circle qigong (30 mins x 4 weeks)
Challenge - mirrored form (30 mins x 4 weeks)
Challenge standing qigong (4 postures) (20 minutes x 4 weeks)


2. Intermediate (fitness)

4 directions with a partner (no contact)
Cardio work (2 sets)
Cat-stepping
Core strength (3 sets)
Crescent moon
Horse stance qigong
Grading
High circle qigong
Horse stance
Long Yang form (section 2) (regular & mirrored)
Long Yang form (section 3) (regular & mirrored)

Massage
Monkey paws
Pushing peng exercise (complete)
Qigong development
Qigong on one leg
Qigong revision
Single pushing hands
Square on the inside, round on the outside
Standing post with arms
Stretches & joint work
Tao yin/Taoist Yoga (3 sets)

Yielding basic skills

Challenge - form challenge (section 2) (60 mins x 4 weeks)
Challenge - form challenge (section 2) (mirrored) (60 mins x 4 weeks)
Challenge - form challenge (section 3) (60 mins x 4 weeks)
Challenge - form challenge (section 3)  (mirrored) (60 mins x 4 weeks)
Challenge - horse stance qigong (5 mins x 12 weeks)
Challenge - monkey paws (30 mins x 4 weeks)
Challenge - qigong development (40 mins x 4 weeks)
Challenge - single pushing hands (30 mins x 4 weeks)

Assignment #1 - The Sword Polisher's Record
Assignment #2 - There Are No Secrets
Assignment #3 - The Essence of Tai Chi Chuan - The Literary Tradition
Assignment #4 - The Way of Chuang Tzu
Assignment #5 - Peak
Assignment #6 - The Art of War
Assignment #7 - The New Lao Tzu
Assignment #8 - Zen in the Art of Archery


3. Experienced (technical skills)

Walking stick form (regular & mirrored)
5 bows exercise

13 postures
Breath meditation
Da lu
Double pushing hands
Grading
Groundpath
Knife drills
Meditation on body sensations
Meditation on emotions
Monkey paws (stepping)
Moving with kwa
Neigong (1-20)
Neigong (extras)
Obvious power (ming jing)
Reverse breathing
Single pushing hands (stepping)
Spiral body
Stick drills (3 sets)
Teacher training (optional)
Yin

Challenge - da lu (30 mins x 4 weeks)
Challenge - knife drilling (30 mins x 4 weeks)
Challenge - stick drills (60 mins x 4 weeks)
Challenge - walking stick form (regular & mirrored) (60 mins x 4 weeks)

Assignment #1 - The Book of Life
Assignment #2 - The Inner Way
Assignment #3 - Sword & Brush
Assignment #4 - Grit
Assignment #5 -
The Okinawa Program
Assignment #6 - The Little Zen Companion
Assignment #7 - The Power of Habit
Assignment #8 - Tai Chi Secrets of the Ancient Masters
Assignment #9 - Blink
Assignment #10 - Commentaries on Living volume 2
Assignment #11 - 5 Elements of Effective Thinking
Assignment #12 - Steal My Art
Assignment #13 - The Road Less Travelled
Assignment #14 - Outliers
Assignment #15 - Smarter, Faster, Better
Assignment #16 - Tao of Being
Assignment #17 - The Tai Chi Journey
Assignment #18 - How to Win Friends and Influence People
Assignment #19 - The Willpower Instinct
Assignment #20 - Don't Sweat the Small Stuff


school database


Page created 18 April 1995
Last updated 27 April 2020