White Crane Kung Fu

Focus: White Crane Bridge Hands #2 (In-Depth) & Long Fist (All Levels Welcome)

TCM Time Course | October 10th-November 14th, 2021 | 6-week course | Sundays 12:00PM-1:30PM EDT

• Learn Traditional Chinese Martial Arts (Kung Fu) to understand martial appications in Tai Chi practice and fighting illnesses in Medical Qigong
• Southern Shaolin White Crane is a soft-hard style specializing in middle to short-range fighting and handwork
• Practice barehand exercises traditionally designed to train specific blocks and strikes in a 2-person set called Pan Shou or "Bridge Hands".
• Build self-confidence and develop your body awareness
• Increase your physical power and mental focus
• Strengthen your body muscles, tendons and ligaments
• Boost your spirits, energy and immune system

Grand Circulation Qigong & Breathing:

• Wuji Breathing (Dan Tian)
• Lao Gong Breathing (Pericardium PC-8)
• Yong Quan Breathing (Kidney KI-1)
• Four Gates Breathing (PC-8 & KI-1)
• Reverse Abdominal Breathing (Daoist Breathing)

White Crane Pan Shou (Bridge Hands) - Level 1 Exercises:

• 1. Single Low Cover Hand
• 2. Double Low Cover Hand* - stationary, rocking, stepping, hopping, sticking & filing
• 3. Left and Right Intercepting Hand
• 4. Left, Right, and Low Intercepting Hand
• 5. Upper Neutralizing Hand

Intro to Long Fist Kung Fu Sequence: Lian Bu Quan (Continuous Stepping Sequence)

• Stances & Stepping: Horse stance, Climbing Mountain stance, Four-Six stance
• See Sequence Details: https://ymaaschool.com/learn/lian-bu-quan

For more info:

• Watch video "White Crane Hard Qigong with Kathy Yang | TCM Time" HERE: https://youtu.be/rHxafhhaqig​
• Watch video "Happy Chinese New Year! | Chinese Traditions & Yao Gu Kung Fu Performance by Kathy Yang" HERE: https://youtu.be/FAi-QXCG4Js​
• Watch video "FREE Kung Fu & White Crane Hard Qigong Class with Kathy Yang | Sun, Feb 28, 2021" HERE: https://youtu.be/KKwlwXkJKWg
• Watch video "Shaolin White Crane Kung Fu (Gong Fu)—Courses 1 & 2 | YMAA" HERE: https://ymaa.com/publishing/dvd/shaol...​
• Watch video "Shaolin White Crane Kung Fu (Gong Fu)—Courses 3 & 4 | YMAA" HERE: https://ymaa.com/publishing/dvd/shaol...​

Tai Chi Sword Sequence

Focus: Movements #15-20 & Basic Techniques (All Levels Welcome)

TCM Time Course | October 9th-November 13th, 2021 | 6-week course | Saturdays 12:00PM-1:30PM EDT

• Tai Chi Sword is practiced to achieve higher and more profound levels of Qi. The theory of Tai Chi Sword is much deeper than that of barehand Taijiquan, and the techniques are consequently also more difficult to train and master.
• An ancient Chinese martial arts proverb says: "It takes 100 days to master barehand, 1,000 days the spear, 10,000 days the sword.
• The Tai Chi Sword Qigong set will be trained in this class as a preparation for the Tai Chi Sword Sequence classes.
• Students will be introduced to the classical Yang Style Tai Chi Sword (楊氏太極劍, yángshì tàijíjiàn) form, which consists of 54 movements.

• Note: A sword will not be necessary for this class, but it can be helpful to order a wooden or metal sword for future classes
• Suggestions: a long umbrella, a long ruler, a toy wand, a long shoe horn, a short rod, or even a paper towel roll would work — anything that gives you an extension of your arm.
• Recommendation: Wood Training Sword | YMAA - https://ymaa.com/publishing/training-equipment/wood-training-sword

Tai Chi Sword Qigong Set:

• 1. Tai Chi Peng with Secret Sword
• 2. Tai Chi Peng with Secret Sword Coil and Turn
• 3. Sink the Qi to the Dan Tian
• 4. Left and Right Expand the Bow (Push the Mountain)
• 5. Left and Right Coil and Turn
• 6. Arc the Arms for Embracing (Eagle Attacks Its Prey)
• 7. Double Fingers Point Forward
• 8. Forward and Backward Coil and Turn
• 9. Upward and Downward Yin and Yang
• 10. Fairy Points the Way

Tai Chi Sword Basic Techniques & Sequence (Focus: Movements #15-20)

• 1. Beginning
• 2. Step Forward and Close with Sword
• 3. Fairy Shows the Way-1
• 4. Three Rings Envelope the Moon
• 5. Big Chief Star
• 6. Swallow Dips its Beak in the Water
• 7. Left Sweep, Right Sweep
• 8. Little Chief Star
• 9. Yellow Bee Enters the Hole
• 10. Spirit Cat Catches the Mouse
• 11. Dragonfly Touches Water
• 12. Swallow Enters the Nest
• 13. Phoenix Spreads Its Wings
• 14. Right Whirlwind
• 15. Little Chief Star
• 16. Left Whirlwind
• 17. Wait for the Fish
• 18. Open the Grass In Search of the Snake
• 19. Hold the Moon Against the Chest
• 20. Send the Bird to the Woods
• Next course: Tai Chi Sword Sequence (Movements #20-25)

Tai Chi Sequence—3rd Part

Focus: Tai Chi Silk Reeling (Stepping) & Movements #88-93 (All Levels Welcome)

TCM Time Course | October 6th-November 10th, 2021 | 6-week course | Wednesdays 7:00PM-8:30PM EDT

• Practice gentle breathing, stretching and strengthening meditative movements with Tai Chi Silk Reeling: Yin-Yang Symbol
• The Yang Style Tai Chi Sequence (Traditional Long Form—108 movements) is commonly practiced for relaxation and numerous health benefits
• The Tai Chi Sequence—3rd Part (#83-93 of 50 movements) will be emphasized in-depth in this 6-week course
• This course is open to all levels—beginners are welcome and do not need to know 1st/2nd Parts of the Tai Chi Sequence to begin 3rd Part

Tai Chi is a sequence of postures connected by flowing movement, practiced with focused breathing and a calm mind—a type of moving meditation. Practicing Tai Chi regularly can reduce stress, increase energy, balance, and flexibility, and ease symptoms of many health problems such as high blood pressure, asthma, back pain, and arthritis.

Tai Chi Silk Reeling: Yin-Yang Symbol is an ancient art known for training soft and flowing movements like silk reeling following the Tai Chi Yin-Yang Symbol to develop your sticking hands, body connection, coordination, and whipping power (Jin).

October-November 2021

Tai Chi Sequence—3rd Part (#88-93 of total 50 movements)

Introduction
Warm-up: Tai Chi Silk Reeling with Partner Stationary (Vertical & Horizontal)
Review: Tai Chi Sequence—3rd Part (Movements #63-88)

Application to Tai Chi Sequence—3rd Part (Movements #88-93):

• 82. The Golden Rooster Stands on One Leg: Right
• 83. The Golden Rooster Stands on One Leg: Left

• 84. Step Back and Repulse the Monkey: Left
• 85. Diagonal Flying
• 86. Lift Hands to the Up Posture

• 87. The Crane Spreads Its Wings
• 88. Brush Knee and Step Forward: Left

• 89. Pick Up the Needle from the Sea Bottom
• 90. Fan Back

• 91. The White Snake Turns Its Body and Spits Poison
• 92. Step Forward, Deflect Downward, Parry and Punch

• 93. Step Forward, Wardoff, Rollback, Press and Push Forward (Péng Lǚ Jǐ Àn)

• Next course: Tai Chi Sequence—3rd Part (Movements #93-98)

5 Animal Sports Medical Qigong—Bird Set

Focus: Autumn Health & Lung Acupressure (All Levels Welcome)

TCM Time Course | October 7th-November 11th, 2021 | 6-week course | Thursdays 7:00PM-8:30PM EDT

• Learn one of the most fun and popular sets of Medical Qigong exercises
• Imitate natural movements of 5 animals to benefit your health and reduce common ailments occuring in each season
• Accredited to the legendary doctor Hua Tou—aka the father of Chinese Medicine
• The Bird set will benefit your Lung health—especially in the autumn and for harmonizing emotions of grief and sadness
• The Lung and Large Intestine meridians (Qi flow pathways) will be introduced and key acupressure points emphasized for Fall season
• Each movement of the Bird set will be taught in-depth

Bird Set (Lung Health)

• 1. Bird Flapping
• 2. Bird Gazing
• 3. Bird Taking-off
• 4. Bird Soaring
• 5. Bird Landing

5 Elements Correspondences

• Element: Metal
• Yin Organ: Lung
• Yang Organ: Large Intestine
• Sense Organ: Nose
• Color: White
• Season: Autumn
• Tissue: Body Hair and Skin
• Emotion: Sadness or Grief
• Healing Sound: 呬 SI sounds like "shi" or "tzzz"