Tai Chi Sequence—2nd Part

Focus: Tai Chi Silk Reeling (Horizontal) & Movements #53-63 (All Levels Welcome)

TCM Time Course

Wednesdays 7:00-8:00PM EST | 7-week course | January 13th-February 24th, 2021

• 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—2nd Part (#53-63 of 41 movements) will be emphasized in-depth in this 7-week course with a general review of movements #23-53
• This course is open to all levels—beginners do not need to know the 1st Part of the Tai Chi Sequence to begin the 2nd 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).

January-February 2021

Tai Chi Sequence—2nd Part (#53-63 of total 41 movements)

Introduction
Tai Chi Silk Reeling (Horizontal) Warm-up
Review Tai Chi Sequence—2nd Part (Movements #23-53):

• 23. Wardoff, Rollback, Press, and Push Forward (Peng Lǚ Ji An)...
• 33. Pick Up the Needle from the Sea Bottom...
• 43. Stand High to Search Out the Horse...
• 53. Strike the Tiger: Right...

Application to Tai Chi Sequence—2nd Part (Movements #53-63):

• 53. Strike the Tiger: Right
• 54. Strike the Tiger: Left

• 55. Kick Right
• 56. Attack the Ears with the Fists
• 57. Kick Left
• 58. Turn and Kick with the Heel (270 degrees)

• 59. Twist Body and Circle the Fist
• 60. Step Forward, Deflect Downward, Parry and Punch

• 61. Seal Tightly
• 62. Embrace the Tiger and Return to the Mountain
• 63. Close Taiji
• Next course: Tai Chi Sequence—3rd Part (Movements #63-73)

Tai Chi Sequence—3rd Part

Focus: Tai Chi Silk Reeling with Partner Stationary (Horizontal) & Movements #83-93
(All Levels Welcome)

TCM Time Course | August 4th-September 8th, 2021 | 6-week course | Wednesdays 7:00-8:00PM 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).

August-September 2021

Tai Chi Sequence—3rd Part (#83-93 of total 50 movements)

Introduction
Tai Chi Silk Reeling with Partner Stationary (Vertical) Warm-up
Review Tai Chi Sequence—3rd Part (Movements #63-83):

Application to Tai Chi Sequence—3rd Part (Movements #83-93):

• 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 #93-103)

Tai Chi Sword Sequence

Focus: Movements #10-15 & Basic Techniques (All Levels Welcome)

TCM Time Course | August 7th-September 11th, 2021 | 6-week course | Saturdays 11:30AM-12:30PM 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 #10-15)

• 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
• Next course: Tai Chi Sword Sequence (Movements #15-20)

4 Seasons Medical Qigong—All Five Sets

Focus: Five Elements Health & Meridians

TCM Time Course | August 5th-September 9th, 2021 | 6-week course | Thursdays 7:00-8:00PM EDT

• Learn a well-known traditional medical Qigong practice that will help you naturally adapt your body energy through the four seasons to prevent common illnesses and stay healthy
• In Chinese medicine, five major organ systems correspond to the four seasons of the year: Summer (Heart), Autumn (Lungs), Winter (Kidneys), Spring (Liver) and All Seasons (Spleen)
• This 6-week course will focus on Traditional Chinese Medicine Health and Five Elements Theory related to Organs, Meridians, and Acupressure
• Theory and exercises of all five seasons Spring-Summer-Late Summer-Autumn-Winter Qigong sets will be covered in-depth

• SPRING QIGONG & Liver/Gall Bladder Meridians (WOOD)
  Sense Organ: Eyes | Tissue: Tendons | Emotion: Anger
  Healing Sound: 噓 XU (sounds like "shu" or "shooo")
  • 1. Left-Right Single Lifting
  • 2. White Ape Picks up the Peach
  • 3. Lo Han Bows
  • 4. Zhong Wan Up and Down

• SUMMER QIGONG & Heart/Small Intestine Meridians (FIRE)
  Sense Organ: Tongue | Tissue: Blood Vessels | Emotion: Joy
  Healing Sound: 呵 HE sounds like "hah" or "haaaw"
  • 1. Forward and Backward Swing Arms
  • 2. Left and Right Turn Windlass
  • 3. Feudal Lord Pulls the Bow
  • 4. Immortal Pushes the Stone Tablet
  • 5. Large Roc Arcs Its Wings
  • 6. Large Roc Spreads Its Wings
  • 7. Sway the Head and Swing the Tail
  • 8. Baby Bird Receives the Food
  • 9. Crane Shakes Its Wings

• LATE SUMMER QIGONG & Spleen/Stomach Meridians (EARTH)
  Sense Organ: Mouth | Tissue: Muscles | Emotion: Worry | Healing Sound: 呼 HU sounds like "huh" or "whooo"
  • 1. Double Hands Hold Up the Heavens
  • 2. Large Dragon Loosens Its Neck
  • 3. Buddha Explores the Sea
  • 4. Circle the Waist Horizontally
  • 5. Regulate the Middle and Lower Burners
  • 6. Loosening the Upper Burner
  • 7. White Crane Loosens Its Wings
  • 8. White Crane Shakes Its Wings

• AUTUMN QIGONG & Lung/Large Intestine Meridians (METAL)
  Sense Organ: Nose | Tissue: Body Hair and Skin | Emotion: Sadness or Grief
  Healing Sound: 呬 SI sounds like "shi" or "tzzz"
  • 1. Forward and Backward Swing Arms
  • 2. Left and Right Turn Windlass
  • 3. Feudal Lord Pulls the Bow
  • 4. Immortal Pushes the Stone Tablet
  • 5. Large Roc Arcs Its Wings
  • 6. Large Roc Spreads Its Wings
  • 7. Sway the Head and Swing the Tail
  • 8. Baby Bird Receives the Food
  • 9. Crane Shakes Its Wings

• WINTER QIGONG & Kidney/Bladder Meridians (WATER)
  Tissue: Bones | Sense Organ: Ears | Emotion: Fear
  Healing Sound: 吹 CHUI sounds like "shuee" or "chway"
  • 1. Two Hands Hold the Feet
  • 2. Phoenix Spreads Its Wings
  • 3. Turn the Head to See the Moon
  • 4. Large Bear Softens the Waist

4 Seasons Medical Qigong—Spring Set

Focus: Liver Health & Meridians

TCM Time Course | April 8th-May 20th, 2021 | 7-week course | Thursdays 7:00-8:00PM EDT

• Learn a well-known traditional medical Qigong practice that will help you naturally adapt your body energy through the four seasons to prevent common illnesses and stay healthy
• In Chinese medicine, five major organ systems correspond to the four seasons of the year: Summer (Heart), Autumn (Lungs), Winter (Kidneys), Spring (Liver) and All Seasons (Spleen)
• This 7-week course will focus on how to prevent sickness of the Liver/Gall Bladder, especially through the spring season and for tendon problems, eye problems, poor sleep, mood problems, short temper, high levels of stress, irritability, anger, indigestion, nausea, burping, bloating, flatulence and a reduced ability to tolerate fatty foods, constipation, premenstrual mood changes, skin problems (including acne), headaches and migraines, fatigue, depression and low motivation
• Key acupressure points and Chinese medicine meridians (Qi flow pathways) will be introduced related to Liver/Gall Bladder health
• Theory and exercises of the Spring Qigong set will be taught in-depth

Spring Qigong Set—Liver Health & Meridians:

• 1. Left-Right Single Lifting
• 2. White Ape Picks up the Peach
• 3. Lo Han Bows
• 4. Zhong Wan Up and Down

• Massage the Liver
• Massage Acupressure Point SP-6 San Yin Jiao (Three Yin Meeting)
• Massage Acupressure Point LV-3 Tai Chong (Greater Rushing or Great Surge)
• Massage Acupressure Point GB-20 Feng Chi (Wind Pool)
• Massage Acupressure Point PC-6 Nei Guan (Inner Pass or Inner Balance)

5 Elements Correspondences

• Element: Wood
• Yin Organ: Liver
• Yang Organ: Gall Bladder
• Sense Organ: Eyes
• Color: Green
• Season: Spring
• Tissue: Tendons
• Emotion: Anger
• Healing Sound: 噓 XU (sounds like "shu" or "shooo")

White Crane Kung Fu

Focus: White Crane Bridge Hands (#1 In-Depth) & Intro to Long Fist (All Levels Welcome)

TCM Time Course | August 8th-September 12th, 2021 | 6-week course | Sundays 11:30AM-12:30PM 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* - stationary, rocking, stepping, hopping, sticking
• 2. Double Low Cover Hand
• 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)

• 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...​