The standard Shibashi (Tai Chi Qigong Shibashi) Set 1 contains 18 movements, each with a widely accepted English name and a corresponding Chinese name. The core purpose of the Shibashi 18‑form is to create a gentle, breath‑paced flow state that improves cardiovascular health, calms the nervous system, and some would say, cultivates Qi. It was designed in 1979 by Master Lin Housheng specifically to merge Tai Chi’s flowing structure with Qigong’s breath‑driven energy work. A v

External martial arts build power from the outside in—through muscular strength, speed, conditioning, and explosive technique. Internal martial arts build power from the inside out—through alignment, relaxation, whole‑body coordination, and efficient force transmission. 🥋 What External Martial Arts Emphasize Strength & speed — muscular contraction drives power. Explosive movement — kicks, punches, and dynamic drills. Conditioning — stance training, impact conditioning, cardi

Here are the final Stanford videos for Tai Chi for Rehabilitation. You've read Part I and Part II of this blog series, talked to your medical team and have a plan, correct? If your team does not recommend tai chi for rehab, they have the goal of advancing your recovery and a plan for you. Follow it! Once you recover and you are medically cleared, you will be ready to slowly once again start your regular tai chi practice. Warm Up and Movement Sitting Cool Down in Sitting Pe

Did you read Part I of this blog series? If not, go back and read it! It tells you how to weigh the benefits or restricitions that only your personal doctor can explain and decide. I do not give medical advice, ever. If you are considering a combination of tai chi and physical therapy, only YOUR doctor and YOUR physical therapist can decide what is the correct course of action for you. Here are additional videos for you to share with your medical team. I've done this in the

At any age and regardless of your health status, you may suffer an illness or injury. The first thing to do is get professional treatment and assistance from your doctor. The next step may be physical therapy, If you practiced tai chi for a short time or a long time, you probably will not be able to perform your usual tai chi routine during your recovery. This can be very frustrating! Since tai chi is meditation in motion, it can feel like a two part loss. There may be a

One Leg Balance Most people can stand on one leg, but the ability changes a lot with age — and that’s actually expected. The short answer: yes, everyone benefits from practicing one‑leg balance, but no, it’s not realistic to expect the same performance at every age. 🧠 Key takeaway Balance naturally declines with age, especially after 60, but being able to stand on one leg for some amount of time is considered a meaningful marker of lower-body strength, proprioception, and fa

Quiet Joy There’s a special kind of joy that comes from moving slowly. In a world that pushes us to hurry, multitask, and squeeze productivity out of every minute, tai chi invites us to do the opposite. It asks us to soften, to breathe, to feel our feet on the ground, and to let movement unfold like a quiet conversation between the body and the mind. Practicing tai chi isn’t just an exercise routine — it’s a way of living more peacefully, more intentionally, and more joyfully

This performance at the World Cup 2026 is amazing. I highly recommend that you turn off the audio and skip through the opening commercials, both distractions to a wonderful demonstration of athletic ability (first video). The second and third video are short clips. - Peace

Snake Creeps is one of the hardest moves for new and intermediate students. Here are three videos by three different masters/instructors to help people of various abilities learn the movement. Watch all three and decide what works best for your practice. Each video may open with an ad that you can skip through. Peace

Practice with Vivien Chao. These are beautiful videos and easy to follow. The movements are listed on the screen and the music is gentle and perfect for meditation in motion. Please rate this blog (and other blogs) to help us decide what is the best content for our audience. Thank you for sharing stars! Peace #taichi #8piecesofbrocades #vivienchao

Watch Jackie as she demonstrates Moving for Better balance at the YMCA. Turn up the volume to catch the music and hear the directions! Learn about Moving for Better Balance on the Balance Page. https://www.bcalmbzen.com/taichi/moving-for-better-balance This class or a version of it is offered at YMCA locations across the country for free. You don't need to be a member of the Y. If your Y doesn't offer this class, request it and they will bring in a specially trained instr

Get started with your exercise of choice while sitting in a chair. The only equipment you need is a sturdy armless chair (no wheels) and a phone, tablet or laptop to watch and follow the videos. Once you become familiar with the routines, you won't need the videos, just some relaxing music. Peace #chairyoga #chairtaichi #chairgigong

If you've heard terms in different practices but don't really know or understand what they mean, here is a short list... with short explanations. 🪷 Mind/Body, Energy, & Martial Arts 🔮 Chakra Stones Crystals aligned with the seven chakras. Used for grounding, clarity, and energetic balance. More... 🔮 Chakras Energy centers along the spine. Seven points from root to crown. Harmony of body, emotion, spirit. More... 🥋 Karate “Empty hand.” Japanese striking art. Discipline, pr

Senior Group Tai Chi In case you missed it: If you or a loved one are 65+ or disabled (45+) did you know that the YMCA offers free Moving for Better Balance classes across the United States? You do not need to be a member of the Y to join this class. The entire class can be performed from a sitting position. with a chair for stability or standing without any assistance. "Moving For Better Balance is a 12-week evidence-based group exercise program developed by researchers at

This is an introduction to a simple qigong exercise for your morning routine.

Here is your memory‑friendly cheat sheet for the Yang Style 24 Short Form, written so you can recall the entire sequence at a glance. It’s compact, pattern‑based, and designed to stick in your mind without (too much) effort. Keep in mind that you cannot learn the moves or the principles from this cheat sheet. It just helps you to remember the order of the moves in this particular form. Other forms use the same moves plus more but in different or repeating order. ⭐ THE WHOLE F

Tai chi is such a wonderful martial art with so many benefits. Unfortunately, YouTube, Google, streaming commercials, books and more are flooding the zone with AI produced commercials and impossible claims. This blogger has always, for free, sifted through the videos and books to provide my readers with suggestions to review honest and proven recommendations. To sign up for a tai chi walking class via an AI commercial may buy nothing but pain. An introductory charge could en

If you are bored with your tai chi or qi gong practice, you've forgotten what makes a practice worthwhile. It's time to review the tai chi Principles. It takes a lifetime to come close to perfection, so don't fool yourself into thinking that you don't need to work on every Principle. Pick one to start and as you become more confident, choose another. The Principles are explained here. Move on to the Four Main Energies. If you would like a pep talk, not flashy but helpful, wa

Yang Style Chi Walking 1. Set your posture before you move Feet: Stand with feet hip-width apart, toes pointing forward. Knees: Slightly bent, never locked. Pelvis: Gently tucked so your low back feels long, not arched. Torso: Spine tall, crown of head lifted, chin slightly tucked. Shoulders/arms: Shoulders relaxed; arms can hang loosely at your sides or float in front of you as if holding a soft ball. Gaze: Look straight ahead, soft focus. Take 3 slow breaths here, in

Here’s a clear, practical guide to choosing a good Tai Chi or yoga instructor —the kind of process that helps you feel confident, safe, and supported in your practice. I’ll break it into steps you can actually use, whether you’re evaluating someone online or in person. 🌿 How to Choose a Good Tai Chi or Yoga Instructor 1. Check Their Training and Credentials A strong instructor doesn’t need a wall of certificates, but they should have: Formal training in a recognized lineage