tai chi 18 moves: - moves 4 - 6
- Separating the Clouds
- Rolling the Arms in a Horse-riding Stance
- Rowing a Boat in the Middle of a Lake
tip:
All the moves to be done at the same time are in small blocks. Each block has a name liketransition move:
and then all the actions for you to do are indented. For more help with basic techniques and the instruction layout go to tai chi instruction
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position check
body facing 1:30;feet shoulder width apart; weight on left leg;
right hand extended at shoulder height left hand curved at head
Separating the Clouds
overall effect
Imagine you are picking up a big fluffy cloud then turning your palms to push it away in two directions
return to center:
- breathe in
- transfer weight to center
- turn body from waist to 12:00
- draw arms up fully extended above head
- palms facing each other
arc arms to waist:
- turn palms face out to sides
- fingers upwards and slightly curved
- breathe out
- sink body down; knees slightly bent
- draw arms downwards in an arc to hip height
cross hands:
- turn palms face up
- fingers facing front
- continue arc moving hands towards each other
- cross hands left over right at wrist
raise palms:
- breathe in
- raise body slightly
- raise the arms until palms at chest level
turn palms:
- keep wrists crossed
- turn palms face down
- raise arms above head
separate hands:
- draw hands apart
- arms fully extended up and out
- fingers upwards and slightly curved
- keep elbows slightly bent
- keep shoulders relaxed
end of this shibashi instruction
Rolling the Arms in a Horse-riding Stance
overall effect
imagine that you have a balloon on the palm of your hand and you bring the other hand round in a big curve to push the balloon gently off your palm
arc arms to shoulders:
- turn palms face out to sides
- fingers upwards and slightly curved
- breathe out
- sink body down ; knees slightly bent
- draw arms down in an arc to shoulder height
palms facing:
- turn palms facing each other
- draw palms together until shoulder width apart
turn to right:
- transfer body weight to left leg
- turn body from waist to 1:30
- keep knees slightly bent
- turn right palm up
- (Note: it's already there on repeats!)
- draw right arm down to side
- elbows and wrists slightly bent
arc backwards right:
- breathe
- draw right arm up in an arc behind body
- palm tip at ear height
- (note: palm will be facing down at ear)
return to centre:
- turn body from waist to 12:00
- transfer weight to center
- turn left palm up
- turn right palm face front
cut hand right:
- breathe out
- push right hand over left palm
- (Note palms cross in line with center of chest)
- draw left arm towards body
- right palm faces front
turn to left:
- transfer body weight to right leg
- turn body from waist to 10:30
- keep knees slightly bent
- draw left arm down to side
- elbows and wrists slightly bent
arc backwards left:
- breathe in
- draw left arm up in an arc behind body
- palm tip at ear height
- (note: palm will be facing down at ear)
return to centre:
- turn body from waist to 12:00
- transfer weight to center
- turn right palm up
- turn left palm face front
cut hand left:
- breathe out
- push left hand over right palm
- (note palms cross in line with center of chest)
- draw right arm towards body
repeat: turn to right thru cut hand left 2 - 3 times
end of this tai chi 18 moves instruction
Rowing a Boat in the Middle of a Lake
overall effect
imagine that you are drawing circles with your fingertips. Your right hand is drawing an anticlockwise circle (when you look at your fingers) and your left hand is drawing a clockwise circle.
transition move1:
- turn palms face out to front
- (note: left hand at chest, right hand near waist)
- fingers upwards and slightly curved
- draw hands to chest height shoulder width apart
transition move2:
- sink body down; knees slightly bent
- draw arms down until hands at sides
- palms face out to back
transition move3:
- turn palms face out to front
- knees slightly bent
raise arms over head:
- breathe in
- raise body
- draw arms up fully extended above head
- elbows slightly bent
- palms face out to front
return arms to sides:
- breathe out
- fingers upwards and slightly curved
- sink body down ; slightly bent
- draw arms down to thighs
- palms face out to back
repeat: raise arms over head thru return arms to sides 4 - 6 times
end of this tai chi 18 moves instruction and end of this group - congratulations
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