taiji qigong: postures 1 thru 3
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tip:
All the postures to be done at the same time are in small blocks. Each block has a name like transition 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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Raising the Arms
overall effect
It looks as though you are gently raising and sinking your body in time with raising and lowering your arms.
opening position:
- stand with feet shoulder width apart
- arms hang down
- palms face in to thighs
- relax body
- knees slightly bent
raise arms to shoulders:
- turn palms face out to back
- fingers downwards and slightly curved
- breathe in
- raise body
- draw arms up to shoulder height and width
- palms face down
- elbows and wrists slightly bent
return arms to sides:
- turn palms face out to front
- fingers upwards and slightly curved
- breathe out
- sink body down with knees slightly bent
- draw arms down to thighs
- palms face out to back
repeat: raise arms to shoulders thru return arms to sides 8 times
end of this taiji qigong shibashi instruction
Opening the Chest
overall effect
It looks like you are hugging a big balloon and then letting it go ....
raise arms to shoulders:
- breathe in
- raise body
- draw arms up to shoulder height and width
- elbows and wrists slightly bent
- palms face down
open arms out:
- turn palms facing each other
- draw hands away from each other
- arms fully extended to sides
- keep elbows slightly bent
close arms in:
- turn palms facing each other
- breathe out
- draw hands together to shoulder width apart
return arms to sides:
- turn palms face out to front
- fingers upwards and slightly curved
- sink body down with knees slightly bent
- draw arms down to thighs
- palms face out to back
repeat: raise arms to shoulders thru return arms to sides 8 times
end of this taiji qigong shibashi instruction
Painting a Rainbow
overall effect
Imagine turning your head from side to side as you look at something on your out stretched palm - while trying to cover the crown of your head with your other hand.
raise arms over head:
- breathe in
- raise body
- draw arms straight up fully extended
- elbows and wrists slightly bent
- turn palms facing each other
turn to left:
- transfer body weight to right leg
- turn body to 9:00
- keep knees slightly bent
- extend left arm out to left side at shoulder height
- elbows and wrists slightly bent
- left palm up
- turn head to left
- eyes focus on extended left palm
- slightly curve waist over towards extended palm
- curve right arm over head
- right palm faces down above center of head
return to center:
- breathe out
- transfer weight so weight is equal in both legs
- draw both arms up fully extended above head
- elbows and wrists slightly bent
- palms facing each other
- turn body from waist to 12:00
turn to right:
- transfer body weight to left leg
- turn body to 3:00
- keep knees slightly bent
- extend right arm out to right side at shoulder height
- elbows and wrists slightly bent
- right palm up
- turn head to right
- eyes focus on extended right palm
- slightly curve waist over towards extended palm
- curve left arm over head
- left palm faces down above center of head
Repeat: turn to left thru turn to right 4 times
end of this shibashi instruction
end of this group - congratulations
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