Qigong & tai chi syllabus

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Proof

We taught this qigong & tai chi syllabus to the over 50's for 7 years at Age Concern in Newcastle and Age Concern North Tyneside. Our students had a variety of health conditions.
We had referrals from Freeman Hospital, medical students visited the class regularly and the classes were featured in the local newspapers.


7 areas of study

Tai chi practice in our class is broken down into 7 areas of study:

1. Standing qigong

Standing qigong/3 circle qigong
Full circle qigong (6 positions)
Horse stance qigong
Qigong development (8 positions)
High circle qigong
Qigong on one leg

Challenge – full circle qigong (30 mins x 4 weeks)
Challenge – standing qigong (4 postures) (20 minutes x 4 weeks)
Challenge - horse stance qigong (5 mins x 4 weeks)
Challenge - qigong development (40 mins x 4 weeks)

2. Moving qigong

Ba duan jin (8 exercises)
Moving qigong (8 exercises)
Standing post
Stretches & joint work (15 exercises)
Ba duan jin #2 - alternate version
Moving qigong (complete set)
Standing post with arms

Challenge - 3 sets of qigong in 30 mins (30 mins x 4 weeks)

3. Reeling silk exercises

Plate exercise
4 directions - forwards & backwards
4 directions - to the side
Opening & closing - to the side
Cloud hands

Challenge - qigong and reeling silk in 30 mins (30 mins x 4 weeks)

4. Form (regular & mirrored)

Long Yang form (section 1)
Long Yang form (section 2)
Long Yang form (section 3)
Long Yang form (mirrored)

Challenge - form challenge (section 1) (60 mins x 4 weeks)
Challenge - form challenge (section 2) (60 mins x 4 weeks)
Challenge - form challenge (section 3) (60 mins x 4 weeks)
Challenge - form challenge (mirrored) (60 mins x 4 weeks)

5. Brain work (meditation, awareness, metacognition)

Breath meditation
Meditation on emotions
Meditation on body sensations
Walking meditation
Meditation on hindrances

Recommended reading:

- Meditations by Marcus Aurelius (Phoenix/Orion books edition)
- There Are No Secrets
- The Way of Chuang Tzu
- The Essence of Tai Chi Chuan - The Literary Tradition
- Back to Beginnings
- Book of the Heart: Embracing the Tao
- The Prophet
- The Sword Polisher's Record
- In Praise Of Shadows
- Wabi-Sabi: For Artists, Designers, Poets and Philosophers
- The Little Zen Companion
- Commentaries on Living volume 2
- Zen in the Art of Archery
- Sword & Brush
- The Tai Chi Journey
- Tao Te Ching (The Way and Its Power)
- Wabi Sabi: The Japanese Art of Impermanence - Understanding the Zen Philosophy of Beauty in Simplicity
- Moving Zen
- How to Win Friends and Influence People
- The Inner Way
- Rip It Up: Forget positive thinking, it's time for positive action
- The Road Less Travelled
- Green Tea Living
- How Not To Die
- The Harvard Medical School Guide to Tai Chi

6. 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
Single pushing hands
Monkey paws
Yielding to a push
4 directions with a partner (no contact)
Partner work mistakes
Stepping
- diamond stepping
- avoiding line of force (solo & melee)

7. Neigong (introductory)

Horse stance
70/30 stance
Cat-stepping
Pushing peng exercise (complete)
Square on the inside, round on the outside
Crescent moon

Instructing (optional)

Teacher training course (free of charge).

It is offered to anyone who has completed the entire qigong & tai chi curriculum.

More advanced material?

Students are taught material relative to competence.
 

My health has improved immeasurably. I am stronger, fewer aches and pains. Muscle tone has improved. Energy levels increased dramatically. Blood pressure reduced to a level where I no longer need medication.

The class in Newcastle has literally changed my life. Daily practice and a weekly class taught by Sifu Waller have improved my health and wellbeing to such an extent that I can't imagine life without tai chi for health. I wish I had discovered qigong & tai chi years ago but am grateful for the opportunity to attend your class and continue to improve my physical and mental health.

(Margaret)
 

Page created 2 August 1995
Last updated 04 December 2023

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