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Full time job
Rachel has worked a 37.5 hour week since leaving university. Every day she commutes to work. As part of her job Rachel also has public speaking engagements, yet she manages to fit in an extensive daily training schedule.
Twice daily training
Rachel follows the traditional model of training in the morning when she wakes up, and then again after work.
The early session prepares Rachel's body and mind for the day ahead. The later practice is quite short and serves to release tension accumulated through driving, standing and sitting throughout the day.
Afterwards, Rachel feels composed and at ease after her day of work.
Rachel rises at 5:00 AM and has finished training well before 7:00 AM. A healthy breakfast, fresh fruit and an invigorating shower finish things off nicely. The morning has been productive, unhurried, rejuvenating, fun and pleasant.
A lady of tai chi
Every morning Rachel arrives at work before 8:00 AM feeling refreshed, clear-headed, exercised and relaxed.
learn by doing. If you desire to master the principles you are studying, do
something about them. Apply these rules at every opportunity. If you don't,
you will forget them quickly. Only knowledge that is used sticks in your
You are attempting to form new habits. You are attempting a new way of life. That will require time and persistence and daily application.
Leg stretches (set 1 or 2)
- Long Yang (regular & mirrored)
Taoist Yoga (day 1, 2 or 3), core strength (set 1, 2 or 3) or psoas exercises
2-3 times a week
2-person cane (solo) (regular & mirrored)
Walking stick form (regular & mirrored)
Staggered across the week
Ba duan jin
Cardio work (set 1 or 2)
Chin na applications (set 1, 2 & 3) (solo) (regular & mirrored)
Da lu (solo) (regular & mirrored)
Double pushing hands (solo) (regular & mirrored)
Full circle qigong (30 mins)
Knife drills (regular & mirrored)
Penetrating defences (regular & mirrored)
Pushing peng exercise
Qigong development (40 mins)
Reeling silk exercises
San sau (regular & mirrored)
Shuai jiao applications (solo) (set 1 & 2) (regular & mirrored)
Silk arms (regular & mirrored)
- standing qigong (10 mins) or
- horse stance (2-5 mins) or
- full circle qigong (30 mins) or
- qigong development (30 mins)
Stick drills (set 1, 2 & 3) (regular & mirrored)
Stretches & joint work
Rachel undertakes short partnered training sessions with Sifu Waller on an evening and has her practice corrected each weekend.
Workshops and boot camp
Rachel attends Sifu Waller's workshops and the boot camps.
For 2 hours every Monday night Rachel teaches tai chi for health and tai chi for fitness.
Rachel aims to read books from the recommended reading list for at least 10 minutes each night before going to bed. She typically manages to get at least 8 hours sleep per night.
18 April 1995
Last updated 27 April 2020