Tai chi for fitness syllabus
	Cross training tai chi

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8 areas of study

Tai chi for fitness practice in our class is broken down into 8 areas of study:

Qigong & reeling silk exercises

4 directions - forwards & backwards
4 directions - to the side
Ba duan jin (8 exercises)
Cloud hands
Full circle qigong (6 positions)
Moving qigong (8 exercises)
Opening & closing - to the side
Plate exercise
Pushing peng
Standing post
Standing qigong/3 circle qigong

Fitness

Balls & grips
Constructive rest
Core strength (3 sets)
High circle qigong
Leg stretches (2 sets)
Psoas exercises (4)
Qigong development
Qigong on one leg
Self-massage
Standing post with arms
Stretches & joint work
Taoist Yoga (3 sets)

Form (regular & mirrored)

Long Yang form (slow form version)

Pushing hands

Double pushing hands
Single pushing hands

Brain work (meditation, awareness, metacognition)

Breath meditation
Meditation on body sensations
Meditation on emotions

Recommended reading:

- There Are No Secrets
- The Harvard Medical School Guide to Tai Chi
- The Way of Chuang Tzu
- Tao Te Ching (The Way and Its Power)
- The Little Zen Companion
- Chang San-feng treatise
- Wang Tsung-yueh treatise
- Wu Yu-hsiang treatise
- The Inner Way
- Zen in the Art of Archery
- The Essence of Tai Chi Chuan
- Sword & Brush
- Steal My Art
- Commentaries on Living volume 2
- How to Win Friends and Influence People
- The Complete Taiji Dao
- The Tai Chi Journey

Partner work

4 directions with a partner
Central equilibrium – maintain the centre
Eyes-closed walking
Leading & following (eyes-closed)
Palm at 3 distances
Peripheral vision
Place palms & shift weight (eyes-closed)
Posture testing
Pushing peng exercise
Yielding to a push

Neigong (introductory)

Instructing (optional)

Teacher training course (free of charge)

More advanced material?

Students are taught material relative to competence.
 

As a teacher I am continually impressed with Sifu Waller's teaching system, resources and the time he takes with classes. I often feel like emailing him to thank him for another outstanding lesson but a) this could happen most weeks and b) I do actually feel guilty for not being a good enough student.

(Tim)
 

Page created 2 August 1995
Last updated 24 March 2022

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