Premier Choice Fitness Students:

On Monday April 29, 2024 we will perform the full Yang Style 24 Form

North, then South, then East, then West (with verbal instruction as we go.)

We will go a total of 4 times in a row through the entire form.

We will then practice a fifth time, North, to music, without verbal instruction

Don't forget to bring your water bottle! 

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The Balance Form

Part I

Learning the Movements and the Principles

Columns (posture)

Substantial and Insubstantial (water flowing - full and empty)

Rotation (Moving from the Dan Tien, center of balance and power)

Rooted and Grounded (lower center of gravity) 

Eyes on the Horizon (your opponent) 

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Part II

Flow of the Form - 10 Individual Movements, Together! 

• Preparation (open)

• Lift Knee (L-R-L-R)

• Brush Knee ( L-R-L-R)

• Pheasant Stands (L-R-L)

• Repulse the Monkey (x4)

• High Pat on Horse

• Kick/Smash/Box the Ears (R-L)

• Deflect, Intercept & Punch/Pushing Chi

• Return the Tiger to the Mountain, Wu Chi

• Close 

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The Relaxation Form

This is one version of the form and it can change during every practice (Mash Up)  

Focus on the flow and your breath. 

• Preparation

• Single Whip

• Wave Hands Like Clouds 3x left

• Single Whip

• Pushing Chi 3x (North)

• Ward Off Sequence left (circle right arm to turn to front)

• Ward Off Sequence right (circle left arm to turn to front)

• Wave Hands Like Clouds 3x Right

• Wave Hands Like Clouds 3x Left

• Return the Tiger to the Mountain

• Close 

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Welcome Tai Chi Yang Style 24 Form, Students! 

Practicing Tai Chi is a gift to yourself of physical benefits, stress reduction, and fun!
 

• Perfection is not the goal!

• The underlying 8 principles hold the key to the benefits. 

• Tai Chi is accessible and approachable for everyone. The movements can be modified. There should be no discomfort to Tai chi. If there is, tell the instructor right away for an alternate extra step or position. 

• Tai Chi is a piece of the fitness puzzle: Tai chi + Core Training + Cardio. Discuss all exercise programs with your doctor (they will advise any needed restrictions for you, and will most likely be very supportive of your efforts.  :-) 

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Recommended: 

The Harvard Medical School Guide to Tai Chi: 12 Weeks to a Healthy Body, Strong Heart, and Sharp Mind (Harvard Health Publications)
by Peter Wayne and Mark L. Fuerst  | Apr 9, 2013

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1. Yang Style 24 Short Form: Beginner, The Circuit of Training

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Tai chi is a Chinese martial art that is often practiced for its health benefits. It is a form of exercise that combines slow, graceful movements with deep breathing and relaxation techniques.

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What you will learn about and practice in the Tai chi in-person introductory classes...

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The Eight Principles of Tai chi

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 Principle 1: Columns

 Principle 2: Rotation

 Principle 3: Balance                                                                                     

 Principle 4: Rooted

 Principle 5: Ball of Energy

 Principle 6: Martial Arts

 Principle 7: Relaxation Connection

 Principle 8: Breathing

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The Eight Active Ingredients of Tai Chi

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1. Awareness: This ingredient is essential in order to fully develop all the others. It begins as self-awareness. Paying attention to your breathing and the sensations in your body as you practice the slow, graceful movements of tai chi helps you become more focused.

2. Intention: Through visualization, imagery, and other cognitive tools used in tai chi, you alter your intentions, beliefs, and expectations. This has real-world effects.

3. Structural integration: Tai chi looks at the body as an interconnected system, not as a collection of individual parts. As a result, when practicing tai chi, you won’t do one exercise for your biceps and another for your glutes.

4. Active relaxation: Tai chi is often described as "meditation in motion" because it promotes serenity through gentle movements — connecting the mind and body.

5. Aerobic exercise: Tai chi is a low-impact form of exercise that can improve cardiovascular fitness.

6. Musculoskeletal strengthening: Tai chi can improve muscle strength, flexibility, and balance.

7. Natural, free breathing: Tai chi places emphasis on deep, natural breathing which can improve lung function.

8. Social interaction and community: Practicing tai chi in a group setting can provide social support and a sense of community.

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Qi (also known as chi) is a fundamental concept in Chinese philosophy and culture. In English, qi is usually translated as “vital life force,” but qi goes beyond that simple translation. According to Classical Chinese Philosophy, qi is the force that makes up and binds together all things in the universe. It is paradoxically both everything and nothing.

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The Circuit - Start Any Week, rotate through the circuit multiple times to learn basic movements, gain muscle memory, and progress to the full form.  Every week is a review and a chance to learn something new. It's okay to miss a week! You can pick up the class the following week...do not stress! Learning tai chi is a process.

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1. Hold the Ball (energy), Chi Walking (test the ice), Pushing Chi, Brush Knee, Ward Off

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2. Wave Hands Like Clouds, Snake Creeps - Pheasant Stands, Single Whip

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3. Repulse the Monkey, Kick-Smash-Box the Ears, Part the Wild Horse's Mane

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4. Fair Lady Works the Shuttle, Pick the Needle Up from the Sea Bottom, Deflect-Intercept & Punch

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Movements of the 24 Short Form

 

1. Preparation: Opening Posture   

2. Part the Wild Horse’s Mane x3

3. White Crane Spreads Its Wings

4. Brush Knee x3

5. Play the Guitar (Lute, Pipa)

6. Repulse the Monkey x4

7. Ward Off Sequence Left

8. Ward Off Sequence Right

9. Single Whip

10. Wave Hands Like Clouds x3

11. Single Whip

12. High Pat on Horse

13. Kick (Right Heel), Smash

14. Box the Ears

15. Left Heel Kick

16. Snake Creeps, Pheasant Stands

17. Snake Creeps, Pheasant Stands

18 Fair Lady Works the Shuttle x2

19. Pick the Needle Up from the Sea Bottom

20. Block, Fan through the back

21. Deflect, Intercept (Parry) and Punch

22. Pushing Chi

23. Return the Tiger to the Mountain

24. Close

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Advanced Classes - dates to be announced

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The Hidden Moves - a deeper dive into the moves and transitions that complete the 24 Form

Start & Stop - study of each movement for balance, position, and proper form

Mash Up - the movements out of sequence and repeated for stress reduction

The Full 24 Form - meditation in motion

Changing Direction- the full form, North, South, East and West

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and more...

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