- What is Tai Chi?
- A Brief History
- What to expect?
- Who can do Tai Chi?
- Health Benefits
- Tai Chi Forms
- What students say
Tai chi is a captivating Chinese art, promoting health, which consists of a progression of relaxed graceful fluid movements. An identifiable feature of all styles of tai chi is that the movements are performed slowly and flow from one into the next without pause. The subtlety of the exercises is found in the slowness of the peaceful movements co-ordinated with the breath, promoting inner calmness, balance, co-ordination and vitality.
Millions of people all over the world practice tai chi daily and it is fast becoming the most popular exercise world-wide. It is a highly pleasurable and effective way to reduce stress and dispel mental and physical tension, while promoting health and vitality and helping to develop inner spiritual growth and creativity.
It has become well known in the West as a very effective health exercise, but tai chi is quite different from other forms of workout as it benefits the practitioner without the strenuous physical demands on the body required by other sports.
Tai chi is now mostly practised as a spiritual and physical fitness system, but tai chi originated primarily as a martial art fighting system for self-defence.
Tai chi is a part of Wu Shu (Kung Fu). As a means of keeping fit and preventing and curing diseases, it has been widely practiced among the Chinese people since the 16th century. Before this, these exercises had a different name, for example, The 13 Forms, Long Form, Shadow Boxing, etc. About 200 years ago, the name tai chi was given to this kind of exercise because the movements were slow, flowing and balanced like Yin and Yang, a small part of a large universe, always moving.
The words tai chi come from classical Chinese literature, the I Ching, which is 3000 years old. 'Tai' means 'the greatest' and 'Chi' means 'polar, no end to the whole universe'. We are told in the I Ching of a state of harmony that exists in all of nature. It is the starting point of life.
The tai chi symbol shows a circle divided equally into a light and a dark sector, Yin and Yang. The division between Yin and Yang is not just a straight line, it is a graceful curve, suggesting movement and interplay of opposites. Light (Yang) changes into darkness (Yin) and then back again. Tai chi embraces all aspects of nature and her processes, visible and invisible, positive and negative, physical and spiritual, negative power (yielding) and positive power (action). These two powers, Yin and Yang, oppose and yet complement each other. This theory can be used to explain everything in the world.
The effects of tai chi have much to do with its characteristic features:
- Exercises require a high degree of concentration with the mind free of distractions.
- The movements are slow and uninterrupted, like a flowing stream.
- Breathing is natural and performed in rhythmic harmony with body movements. From the point of view of sports medicine, these characteristics are important factors contributing to the prevention and treatment of diseases.
Tai chi exercises have a 400 year history handed down from one family to another. This created many different styles, even within the same style. The five most popular styles are Chen, Yang, Wu, Woo and Sun. The Yang is the most popular and in 1956 the Chinese authorities decided to create a National Chinese Standard Form, making it easier and more popular for everyone to learn and maintain their health.
New beginners are always welcomed to join. We are a keen and friendly group; some students have been coming for many years because they have discovered that tai chi makes them "feel great".
The sessions involve:
1- Warm up exercises: these are traditional Chinese exercises, combined with Mrs Bao's own exercises, taken from her vast experience in sports and gymnastics and put together in a structured sequence to 'oil our joints' before we start.
2- Chi-kung (also spelt qigong): chi-kung means 'energy work'. 'Chi' is the fundamental force in the universe - air, breath and nourishment. All things would be lifeless and static without chi. Chi is the driving force of the universe and human life, the energy that allows us to grow and develop as we pass through life. Without it we would regress and decay. Chi is the root of all energy.
Chi-kung exercises have been practiced for thousands of years and concentrate on three areas:
Improved posture
Better breathing - deep and natural
Greater concentration - focusing and balancing the mind
3- Energy awareness: exercises bringing our awareness of the energy field that surrounds us and every living thing
4- Tai chi practice: Tai chi is practised all over the world for the great health benefits it has to offer. It consists of gentle graceful flowing movement's co-ordinated with deep breathing which increases self-awareness. Tai chi is best described as a sophisticated type of chi-kung and both are traditional Chinese arts. They are disciplines that can help:
- Improve balance, co-ordination and memory,
- Strengthen joints and develop and maintain flexibility,
- Enhance circulation and digestion,
- Boost the immune system function to help prevent illness,
- Help achieve and maintain correct body weight,
- Improve physical, mental and emotional health,
- Increase general vitality,
- Heighten awareness,
- Help reduce stress by promoting a sense of calm and well being,
- Slow the ageing process and helps prolong life.
Tai chi and chi-kung work with a subtle current of life energy, flowing through every living thing and when that flow gets blocked; our health systems begins to break down. The symptoms of blocked energy are first felt as tension and stress. The practice of tai chi and chi-kung help release physical blocks as well as emotional and mental ones, opening us up to the spiritual element of the practices. This eventually becomes the core of our training and we aim to practice tai chi and chi-kung to heal ourselves in order to open up to a maximum flow of life energy.
Approximately 70% of all doctors' visits for modern complaints have the onset of the problem caused by stress factors, or blocked energy, in today's frantic life. There are two ways energy gets blocked, either through an accident such as a broken limb or through internal unmanaged stress. Tai chi and chi kung help us find our flow of life energy through the use of breathing and relaxed slow movements, we enable the mind, body and spirit to let go of tension or 'dis-ease'(lack of harmony) before it becomes a disease.
Breathing is the key to releasing the 'world we all carry on our shoulders', and so we encourage learners to come to sessions for no other reason than to 'breathe' and to 'let go of their grip on the rat race from today's frantic life style' and then one day they will discover that they have grasped tai chi and chi kung naturally at deeper and deeper levels without any struggle
ABSOLUTELY ANYONE! at Bao's Lung Fei Tai Chi we have a vast age range from 6 to over 90 years old. Some people are fit and healthy; others have illness, or are recovering from illness, such as ME, arthritis, asthma, blood pressure, back problems, knees, joints etc. EVERYONE CAN BENEFIT. We aim to make the exercises fun and make new friends.
Tai chi can be performed throughout life to maintain and improve flexibility, mobility and vitality, but without the risk of injury associated with some other forms of exercise. No special equipment is needed, just loose clothing and flat, comfortable shoes.
As tai chi is practiced slowly, no oxygen debt builds up during practice, so it is suitable for many people who suffer chronic illness, such as high blood pressure. The Chinese authorities recently carried out fitness tests on regular practitioners of the Short Form (24), comparing their health with a similar group of non practitioners. Tai chi students had more efficient circulatory and respiratory systems and metabolisms.
Other clinical tests have shown that tai chi can be beneficial for people suffering from insomnia, anxiety and debilitating psychological states. It instils and maintains good health and fitness in people of all ages.
Regular practice prevents onset of illness and can prove effective in the treatment of common ailments and debilitating conditions. Muscles, energy, balance and control are improved.
Clinical trials in China have confirmed that it is especially good for older people but people of all ages and walks of life can benefit from its hauntingly beautiful exercises. In some universities, tai chi is studied by young students as a subject in itself.
- CIRCULATORY SYSTEM - The heart muscle is strengthened and blood pressure regulated. Blood circulation is improved and the veins are kept elastic and supple. Tai Chi does not accelerate the heart like vigorous exercise.
- RESPIRATORY SYSTEM - The benefits are enormous for lungs and they are made stronger
- MUSCULAR SYSTEM - tai chi won't give you big muscles, but will tone them beautifully. Good muscle tone depends on exercise and an efficient blood supply and tai chi provides both of these. Ligaments and tendons that connect the muscles to the bones are strengthened. All the joints of the body are used and the muscles and tendons greatly stretched, keeping them in good shape. Muscles become more supple.
- SKELETAL SYSTEM - Bones are strengthened, preventing them from becoming brittle. Posture and balance are improved. Arthritis and rheumatism are greatly helped with regular practice.
- NERVOUS SYSTEM - tai chi creates harmony and calm throughout the entire nervous system, relaxes the mind and improves the physical and mental co-ordination. It helps concentration, increasing mental clarity, and hormone balance is corrected.
List of forms:
10 FORMS OF YANG STYLE TAI CHI
1- COMMENCING FORM (QI SHIH)
2- HIGH PAT ON HORSE (GAO TAN MA) X2
3- BRUSH KNEE, TWIST STEP ON BOTH SIDES (LOU XI AO BU) X2
4- PART WILD HORSES MAINE ON BOTH SIDES (YE MA FEN ZONG) X2
5- CLOUD HANDS (YUN SHOU) X2
6- GOLDEN COCK STANDS ON ONE LEG (XIA SHIH DU LI)
7- KICK WITH HEEL (YOU DENG JIAO)
8- GRASP THE BIRD'S TAIL (LAN CH'UEH WEI) RIGHT/LEFT
9- CROSS HANDS (SHI ZI SHOU)
10- CLOSING THE TAI CHI (SHOU SHIH)
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16 FORMS OF YANG STYLE TAI CHI
1- COMMENCING FORM (QI SHIH)
2- PART WILD HORSES MAINE ON BOTH SIDES (YE MA FEN ZONG) X2
3- WHITE CRANE FLASHES IT'S WINGS (BAI HE LIANG CHI)
4- BRUSH KNEE, TWIST STEP ON BOTH SIDES (LOU XI AO BU) X2
5- PARRY AND PUNCH (BAN LAN CHUI)
6- APPARENT CLOSE-UP (RU FENG SI BI)
7- SINGLE WHIP (TANPIEN)
8- STRUM THE LUTE (SHOU HUI PI PA)
9- REPULSE THE MONKEY/CURVE BACK ARMS (DAO NIAN HAO) X2
10- FAIR LADY WORKS THE SHUTTLES (CHUAN SUO) RIGHT/LEFT X2
11- NEEDLE AT SEA BOTTOM (HAI DI ZHEN)
12- FAN THROUGH THE BACK/FLASH ARMS (SHAN TONG BEI)
13- CLOUD HANDS (YUN SHOU) X2
14- GRASP THE BIRD'S TAIL (LAN CH'UEH WEI) RIGHT/LEFT
15- CROSS HANDS (SHI ZI SHOU)
16- CLOSING THE TAI CHI (SHOU SHIH)
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STANDARD 24 FORMS OF YANG STYLE TAI CHI
1- COMMENCING FORM (QI SHIH)
2- PART WILD HORSE'S MANE ON BOTH SIDES (YE MA FEN ZONG) X3
3- WHITE CRANE FLASHES ITS WINGS (BAI HE LIANG CHI)
4- BRUSH KNEE, TWIST STEP ON BOTH SIDES (LOU XI AO BU) X3
5- STRUM THE LUTE (SHOU HUI PI BA)
6- REPULSE THE MONKEY/CURVE BACK ARMS / LEFT & RIGHT (DAO NIAN HAO) X4
7- GRASP THE BIRD'S TAIL / LEFT (LAN CH'UEH WEI)
8- GRASP THE BIRD'S TAIL / RIGHT (LAN CH'UEH WEI)
9- SINGLE WHIP (TAN PIEN)
10- CLOUD HANDS / LEFT (YUN SHOU) X3
11- SINGLE WHIP (TAN PIEN)
12- HIGH PAT ON HORSE (GAO TAN MA)
13- KICK WITH RIGHT HEEL / RIGHT (YOU DENG JIAO)
14- STRIKE OPPONENT'S EARS WITH FISTS (SHUANG FENG GUAN ER)
15- TURN AND KICK WITH LEFT HEEL (ZHUANG SHEN DENG JIAO)
16- DESCENDING SINGLE WHIP/PUSH DOWN / LEFT AND GOLDEN COCK STANDS ON ONE LEG / LEFT (XIA SHIH DU LI)
17- DESCENDING SINGLE WHIP/PUSH DOWN / RIGHT AND GOLDEN COCK STANDS ON ONE LEG / RIGHT (XIA SHIH DU LI)
18- FAIR LADY WORKS THE SHUTTLES / LEFT & RIGHT (CHUAN SUO) X2
19- NEEDLE AT SEA BOTTOM (HAI DI ZHEN)
20- FAN THROUGH THE BACK/FLASH ARMS (SHAN TONG BEI)
21- TURN TO DEFLECT DOWNWARDS, PARRY AND PUNCH (ZHUAN SHEN BAN LAN CUI)
22- APPARENT CLOSE-UP (RU FENG SI BI)
23- CROSS HANDS (SHI ZI SHOU)
24- CLOSING THE TAI CHI (SOU SHIH)
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88 FORMS OF YANG STYLE TAI CHI - LONG FORM
1st PART
1-PREPARATORY
2- OPENING FORM
3- GRASP THE BIRD'S TAIL
4- SINGLE WHIP
5- RAISE HANDS
6- WHITE CRANE SPREADS ITS WINGS
7- BRUSH KNEE, TWIST, STEP
8- STRUM THE LUTE
9- BRUSH KNEE, TWIST, STEP - (X3)
10- STRUM THE LUTE
11- STEP UP, WARD OFF AND PUNCH
12- APPARENT CLOSE UP (SHUT THE DOOR)
13- CROSS HANDS
2nd PART
14- CARRY THE TIGER TO THE MOUNTAIN
15- DIAGONAL GRASP THE BIRDS TAIL
16- FIST UNDER ELBOW
17- STEP BACK, REPULSE THE MONKEY (X3)
18- FLYING OBLIQUE
19- STRUM THE LUTE
20- WHITE CRANE SPREADS ITS WINGS
21- BRUSH KNEE, TWIST, STEP
22- NEEDLE AT SEA BOTTOM
23- FAN THROUGH THE BACK
24- TURN THE BODY AND PUNCH
25- STEP UP, WARD OFF AND PUNCH
26- STEP UP, GRASP THE BIRD'S TAIL
27- SINGLE WHIP
28- CLOUD HANDS (X5)
29- SINGLE WHIP
30- HIGH PAT ON HORSE
31- KICK TO THE RIGHT SIDE WITH TOES
32- KICK TO THE LEFT SIDE WITH TOES
33- TURN BODY AND KICK WITH LEFT HEEL
34- BRUSH KNEE, TWIST, STEP (X2)
35- STEP UP AND PUNCH DOWNWARDS
36- WHITE SNAKE SHOWING TOUNGUE
37- STEP UP, WARD OFF AND PUNCH
38- KICKS TO THE RIGHT SIDE WITH HEEL
39- STEP BACK & TAME TIGER - LEFT
40- TAME THE TIGER - RIGHT
41- SWIVEL LEFT & KICK RIGHT HEEL
42- HIT EARS WITH BOTH FISTS
43- KICK LEFT HEEL
44- STEP ACROSS & SWIVEL TO KICK RIGHT HEEL
45- STEP UP, WARD OFF AND PUNCH
46- APPARENT CLOSE UP (SHUT THE DOOR)
47- CROSS HANDS
3rd PART
48- CARRY THE TIGER TO THE MOUNTAIN
49- DIAGONAL GRASP THE BIRDS TAIL
50- SIDE STEP SINGLE WHIP
51- PART WILD HORSE'S MANE - (X4)
52- STEP UP, GRASP THE BIRD'S TAIL
53- SINGLE WHIP
54- FAIR LADY WORKS THE SHUTTLES - (X4)
55- STEP UP & GRASP THE BIRDS TAIL
56- SINGLE WHIP
57- CLOUD HANDS (X5)
58- SINGLE WHIP
59- SNAKE CREEPS DOWN
60- GOLDEN COCK STANDS ON ONE LEG - (X2)
61- REPULSE THE MONKEY - (X3)
62- FLYING OBLIQUE
63- RAISE HAND
64- WHITE CRANE SPREADS ITS WINGS
65- BRUSH KNEE, TWIST, STEP - LEFT
66- NEEDLE AT SEA BOTTON
67- FAN TROUGH THE BACK
68- TURN THE BODY AND PUNCH
69- STEP UP, WARD OFF AND PUNCH
70- STEP UP & GRASP THE BIRD'S TAIL
71- SINGLE WHIP
72- CLOUD HANDS (X3)
73- SINGLE WHIP
74- HIGH PAT ON HORSE
75- CROSS PALMS BACK TO BACK
76- TURN AROUND & KICK FORWARDS
77- BRUSH KNEE & PUNCH TO THE GROIN
78- STEP UP & GRASP THE BIRD'S TAIL
79- SINGLE WHIP
80- SNAKE CREEPS DOWN
81- STEP UP, SEVEN STAR POSE
82- TURN RIGHT & RETREAT TO RIDE THE TIGER
83- TURN THE BODY, DOUBLE LOTUS KICK
84- BEND THE BOW TO SHOOT THE TIGER
85- STEP UP, WARD OFF AND PUNCH
86- APPARENT CLOSE UP (SHUT THE DOOR)
87- CROSS HANDS
88- CLOSING FORM
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32 TAI CHI FORMS - SEVERAL STYLES OF TAI CHI
1st PART
COMMENCING FORM
GRASP THE BIRD'S TAIL
SINGLE WHIP
STRUM THE LUTE
PARRY, DEFLECT AND PUNCH
APPARENT CLOSE-UP
BRUSH KNEE, TWIST STEP
2nd PART
SINGLE WHIP
CLOUD HANDS X3
PART WILD HORSE'S MANE X2
NEEDLE AT SEA BOTTOM
FAN THROUGH THE BACK/FLASH ARMS
GRASP THE BIRD'S TAIL
3rd PART
TURN BODY AND PUNCH
ROLL BACK AND PRESS HANDS
RIGHT TOE KICK - HAND HITTING TOES
LEFT TOE KICK
RIGHT KICK WITH FISTS
STEP UP AND PUNCH DOWNWARDS
FAIR LADY WORKS THE SHUTTLES X2
4th PART
LEFT FIST UNDER RIGHT ELBOW/STEP BACK WITH LEFT LEG
X3 - STEP BACK TO REPULSE MONKEY
SNAKES CREEPS DOWN
GOLDEN COCK STANDS ON ONE LEG
SNAKES CREEPS DOWN
CROSS FISTS
5th PART
STEP BACK OPEN HANDS
TURN LOTUS KICK
SHOOT THE TIGER
GRASP THE BIRD'S TAIL
APPARENT CLOSE UP
CLOSING THE TAI CHI
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40 INTERNATIONAL COMPETITION FORMS OF YANG STYLE TAI CHI
1st PART
OPENING FORM
GRASP THE BIRD'S TAIL
SINGLE WHIP
RAISE HAND
WHITE CRANE SPREADS ITS WINGS
BRUSH KNEE, TWIST, STEP (X3)
STRUM THE LUTE
STEP UP, WARD OFF AND PUNCH
APPARENT CLOSE UP
2nd PART
FLYING OBLIQUE/DIAGONAL FLYING
FIST UNDER ELBOW
STEP BACK TO REPULSE THE MONKEY (X2)
FAIR LADY WORKS THE SHUTTLES (X2)
PART THE WILD HORSES MANE (X2)
3rd PART
WAVE HANDS LIKE CLOUDS (X3)
SINGLE WHIP
HIGH PAT ON HORSE
KICK TO THE RIGHT SIDE WITH HEEL
HIT EAR WITH BOTH FISTS
KICK TO THE LEFT SIDE WITH TOES
TURN, KICK TO THE RIGHT SIDE WITH HEEL
NEEDLE AT SEA BOTTOM
FLASHING ARMS
4th PART
TURN AND STRIKE
CROSS HANDS, STRIKE RIGHT LEG
TAME THE TIGER (LEFT & RIGHT)
DESCENDING SINGLE WHIP
GOLDEN ROOSTER STANDS ON ONE LEG (LEFT & RIGHT)
BRUSH KNEE AND PUNCH TO THE GROIN
GRASP THE BIRD'S TAIL
SINGLE WHIP
DESCENDING SINGLE WHIP
STEP UP AND CROSS FISTS (SEVEN STAR POSE)
STEP BACK TO RIDE THE TIGER
TURN BODY, DOUBLE LOTUS KICK
BEND THE BOW TO SHOUT THE TIGER
STEP UP, WARD OFF & PUNCH
APPARENT CLOSE UP
CROSS HANDS
CLOSING FORM
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42 INTERNATIONAL COMPETITION FORMS - SEVERAL STYLES OF TAI CHI
1st PART
1- COMMENCING FORM
2- GRASP THE BIRD'S TAIL
3- SINGLE WHIP
4- RAISE HANDS
5- WHITE CRANE SPREADS ITS WINGS
6- BRUSH KNEE TWIST STEP
7- HAMMER FIST
8- ROLL BACK AND PRESS HANDS
9- STEP UP PARRY AND PUNCH
10- APPARENT CLOSE UP
2nd PART
11- OPEN AND CLOSE HANDS
12- SINGLE WHIP
13- FIST UNDER ELBOW
14- REPULSE THE MONKEY
15- FAIR LADY WORKS THE SHUTTLES
16- HEEL KICK ON BOTH SIDES
17- CLOSE HANDS AND PUNCH
18- PARTING THE WILD HORSES MANE
3rd PART
19- WAVE HANDS LIKE CLOUDS
20- STAND ON ONE LEG AND STRIKE TIGER
21- TOE KICK
22- DOUBLE PUNCH
23- TOE KICK
24- TURN AROUND AND KICK
25- STEP UP AND PUNCH DOWN
26- FLYING OBLIQUE/DIAGONAL FLYING
27- SINGLE WHIP AND SNAKE CREEPS DOWN
28- GOLDEN COCK STANDS ON ONE LEG
29- STEP BACK AND JAB
4th PART
30- TURN AND PALM PRESS DOWN
31- STAND ON ONE LEG
32- SHOULDER PUSH IN HORSE STANCE
33- TURN AND PULL BACK
34- TWIST STEP AND STRIKE
35- SNAKES CREEPS DOWN
36- STEP UP AND CROSS FISTS
37- STEP BACK AND RIDE THE TIGER
38- TURN AND SWING KICK
39- PULL BOWW TO SHOOT TIGER
40- GRASP THE BIRDS TAIL
41- CROSS HANDS
42- CLOSING FORM
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18-steps taiji sword
Ready position (Yubeishi)
Beginning position (Qishi)
Stand with feet together and point (Bingbu Dianjian)
Back step and strike backhand (Chebu Fanji)
Step in and stab with flat sword (Jinbu Pingci)
Horizontal draw to the right (Xiangyou Pingdai)
Horizontal draw to the left (Xiangzuo Pingdai)
One leg stance and stab up (Duli Shangci)
Turn the body and chop down (Zhuanxhen Lumpi)
Empty stance and point forward (Xubu Qian Zi)
Stand upright with feet together and stab with a flat sword (Bingbu Pinci)
Right bow stance and block (You Gongbu Lan)
Left bow stance and block (Zuo Gongbu Lan)
Step in and stab backhand (Jimbu fanci)
Bow stance, circle and chop down (Gongbu Lumpi)
T-stance and pull back (Dinabu Huichou)
Turn around and smear horizontally (Xuanzhuan Pingmo)
Bow stance and stab straight (Gongbu Zhici)
Closing position (Shoushi)
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32-steps taiji sword
Ready position (Yubeishi)
Beginning position (Qishi)
Part 1
1. Stand with feet together and point (Bingbu Dianjian)
2. One leg stance and reverse stab (Duli Fanci)
3. Crouch stance and sweep to the side (Pubu Hengsao)
4. Horizontal draw to the right (Xiangyou Pingdai)
5. Horizontal draw to the left (Xiangzuo Pingdai)
6. One leg stance, circle and chop down (Duli Lumpi)
7. Step back and draw the sword back (Tuibu Huichou)
8. One leg stance and stab up (Duli Shangci)
Part 2
9. Empty stance ad intercept downward (Xubu Xiajie)
10. Left bow stance and stab (Zuogongbu)
11. Turn the body and draw on a slant (Zhuanshen Xiedai)
12. Contract the body and draw on the diagonal (Suoshen Xiedai)
13. Raise the knee and hold the sword (Tixi Pengjian)
14. Jump step and stab with a flat sword (Tiaobu Pinci)
15. Left empty stance and slice upward (Zuo Xubu Liao)
16. Right bow stance and slice upward (You Gonbu liao)
Part 3
17. Turn the body and pull back (Zhuanshen Huichou)
18. Stand upright with feet together and stab with a flat sword (Bingbu Pinci)
19. Left bow stance and block (Zuo Gongbu Lan)
20. Right bow stance and block (You Gongbu Lan)
21. Left bow stance and block (Zuo Gongbu Lan)
22. Step in and stab backhand (Jimbu fanci)
23. Reverse body and chop behind (fanshen Huipi)
24. Empty stance and point the sword (Xubu Dianjian)
Part 4
25. One leg stance and lift horizontally (Duli Pingtuo)
26. Bow stance, hook and chop (Gongbu Guapi)
27. Empty stance, circle sword and chop (Xubu Lumpi)
28. Back step and strike backhand (Chebu Fanji)
29. Step in and stab with flat sword (Jinbu Pingci)
30. T-stance and pull back (Dinabu Huichou)
31. Turn around and smear horizontally (Xuanzhuan Pingmo)
32. Bow stance and stab straight (Gongbu Zhici)
Closing position (Shoushi)
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English simplified 10 forms by Mrs Men Bao
COMMENCING FORM (QI SHIH)
GRASP THE BIRD'S TAIL / RIGHT (LAN CH'UEH WEI)
GRASP THE BIRD'S TAIL / LEFT (LAN CH'UEH WEI)
SINGLE WHIP (TAN PIEN)
CLOUD HANDS (YUN SHOU) X8
SINGLE WHIP (TAN PIEN)
RAISE HAND (TI SHOU)
WHITE CRANE FLASHES ITS WINGS (BAI HE LIANG CHI)
BRUSH KNEE, TWIST STEP / RIGHT (LOU XI AO BU)
BRUSH KNEE, TWIST STEP / LEFT (LOU XI AO BU)
BRUSH KNEE, TWIST STEP / RIGHT (LOU XI AO BU)
CROSS HANDS (SHI ZI SHOU)
CLOSING THE TAI CHI (SOU SHIH)
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English simplified 24 forms by Jifu Huang
COMMENCING FORM (QI SHI)
GRASP THE BIRDS TAIL (LAN CH'UEH WEI)
SINGLE WHIP (TAN PIEN)
RAISE HAND (TI SHOU)
WHITE CRANE FLASHES IT'S WINGS (BAI HE LIANG CHI)
BRUSH KNEE, TWIST STEP (LOU XI AO BOU)
STRUM THE LUTE (SHOU HUI PIPA)
STEP BACK TO REPULSE THE MONKEY (DAO JUAN HONG)
FLYING OBLIQUE (XIE FEI SHI)
CLOUD HANDS (YUN SHOU)
SINGLE WHIP (TAN PIEN)
HIGH PAT ON HORSE (GAO TAN MA)
KICK WITH RIGHT HEEL (YOU DENG JIAO)
STRIKE OPPONENT'S EARS WITH FISTS (SHUANG FENG GUAN ER)
TURN AND KICK WITH LEFT HEEL (DENG JIAO)
DESCENDING SINGLE WHIP (XIA SHOU)
GOLDEN COCK STANDS ON ONE LEG (DU LI)
FAIR LADY WORKS THE SHUTTLE (CHUAN SHUO)
NEEDLE AT SEA BOTTOM (HAI DI ZHEN)
FLASH ARMS (SHAN TONG BEI)
DEFLECT DOWNWARDS, PARRY AND PUNCH (BAN LAN CHUI)
APPARENT CLOSE-UP (RU FENG SHI BI)
CROSS HANDS (SHI ZI SHOU)
CLOSING THE TAI CHI (SHOU SHI)
What students say about tai chi
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“From my very first experience of tai chi, I knew that this was something really special and that it would be with me for the rest of my life. Many a pleasant spare hour was dedicated to tai chi, exploring the diverse and fascinating aspects of this ancient art. I took my training to teacher level so that I could share with others the experience and benefits I was getting from it”.
From Zabeth Macfarlane
"I have been practising tai chi for many years now, it helps me relax and be calm. It has helped me to become focused, because in tai chi you have to remember the sequence of movements during the different forms. I can sense that my body becomes tenser if for some reason I have to miss a session of tai chi"
From Bev, Yeovil, Somerset
"When I first ‘had a go’ at tai chi back in ’92, I was bowled over by how quickly my energy increased over the duration of the weekend, and was keen to do more. Unfortunately work commitments at that time made it impossible to do regular classes. When I eventually started in ’06 the effects were more gradual but are long-lasting - I find now after over 4 years of learning with Zabeth that I have much more energy all the time. And there have been several other fitness benefits – my lower back pain has disappeared (possibly due to better posture) and my balance is much, much better (I can now ride a bike with reasonable confidence that I won’t fall off). I have also succeeded in losing weight, which I think is largely down to my newly-acquired substantial reserves of energy, which lead on to feeling stronger and more positive emotionally. Tai chi is, in my opinion, the best way by far of improving one's overall sense of well-being."
From Monica Murphy, Crewkerne, Somerset
“I went along on Bev's recommendation to try out a Tai Chi class that she attended and..... Well, I've been ever since! Completely hooked from that first class back in September 2006, I knew I'd found a niche in something I'd enjoy and pursue. I've since furthered my Tai Chi in attaining the required gradings under Zabeth's coaching to become a teacher for beginners. I attended two classes a week and also have attended Qi Gong classes, with other groups of like minded people. I find Tai Chi has given me more positivity, a calmer approach, & a better balance overall to tackle life’s ups and downs!”
From Anne Doran, Yeovil, Somerset
"After practicing yoga for many years, I had to stop doing many of the postures due to ill health, mainly fatigue and joint pain. I was keen to keep up exercise of some kind. I tried aerobics and 'keep fit' but both caused pain and by the end of the session I had very little energy. Then a friend recommended tai chi, I decided to give it a try, and joined Zabeth Macfarlane's class. The session start with gentle warm up exercises and chi-kung to really get the energy flowing. These are followed by an hour of tai chi, I found that not only did I have to apply my body to the moves, but engage my brain to remember the sequence of moves. I have now been practicing tai chi for two years; I have so much more energy, less stiffness and joint pain, and in some way seem to be much more in tune to nature and beauty around me. Zabeth has a way of teaching that does not make you feel silly if you have difficulty mastering the moves at first, she gently encourages you. I am now thoroughly hooked and would encourage anyone with health problems that might benefit from exercise to give it a try"
From Linda, Kingsdon, Somerset
"I started tai chi with Zabeth in September 2002 and it was one of the best decisions I have made. It helps me to relax and sleep a lot better. Also I enjoy the camaraderie of people enjoying the same interest as myself. I would recommend it to anyone of any age"
From Doreen Kerr, Kingsdon, Somerset
"I look forward to Zabeth's tai chi class every week. It has helped me to centre my mind and become more flexible and generally improve my well being"
From Jane Orme, Kingsdon, Somerset
I have been learning tai chi for over 7 years; I started because I wanted to keep fit, but found it was much more than an exercise class. Although I find it difficult to remember the forms to practice at home when I do tai chi in class I can sense the energy in my body and it makes me feel great. I also enjoy the company of other students in the class.
From Margaret, Yeovil, Somerset
"Since joining Zabeth's class over a year ago, I have noticed an improvement in my balance, suppleness, memory and general well-being. When lacking in energy or feeling stressed, tai chi is always a great help, and I particularly enjoy being part of a group of like-minded people".
From Carol, Kingsdon, Somerset
"Apart from a marked improvement in my physical health and well being - more suppleness, less joint pain etc., I find that I am mentally calmer and more in tune with myself; although if I miss a session, I find my stress levels go up, tai chi has certainly helped a lot"
From Brenda, Kingsdon, Somerset
"I have found my tai chi classes with Zabeth very beneficial - both physically and mentally. Even though I have only attended classes for 7 months, I already feel far more grounded and healthier"
From Elizabeth, Kingsdon, Somerset
"Learning tai chi with Zabeth has helped me to keep fitter in a friendly atmosphere. Among the benefits of establishing a regular tai chi exercise regime have been a lessening of arthritic pains and stiffness, and a general feeling of wellbeing. At the age of 71 it is extremely important to keep the joints and the mind moving smoothly and tai chi goes a long way to achieving this.
From Sandy, Crewkerne, Somerset
"I have been learning tai chi for two years, and am at last remembering the sequences of the different forms. I enjoy tai chi very much, and feel so much better for it. My blood pressure is the lowest it has ever been in my life, and I have hardly any aches or pains in my joints. I am 93 years old, so age is no barrier to learning tai chi."
From our oldest ever member
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