Best Stress Relief Routine—Tai Chi Qigong
FREE 20-min Qigong Routine

TCM Time Live | Fridays 11:30AM-12:00PM EDT | 7 weeks | April 9th-May 21st, 2021

Let your health shine with TCM Time! Discover the best way to relieve stress with Kathy Yang in this FREE 20-minute Best Stress Relief Routine with Tai Chi Qigong.

FREE Online Class
20-minute Best Stress Relief Routine with Tai Chi Qigong
April 9th-May 21st, 2021 (7 weeks)
Fridays 11:30AM-12:00PM EDT

Join FREE Class on YouTube Live: https://www.youtube.com/c/TCMTime/live

• Relax and let go of stress with 10 gentle calming exercises
• Increase your Qi (energy) flow and deepen your relaxation
• Ease tension in your body and mind with acupressure points
• Balance Yin (soft) and Yang (hard) with Tai Chi Qigong principles
• Find your inner strength with the "Peng" posture to ward off stress

Tai Chi Qigong (Primary Set):

1. The Qi is Sunk to the Dan Tian (energy center)
2. Expand the Chest to Cleanse the Body
3. Pour the Qi into the Bai Hui (top of head)
4. Left and Right to Push the Mountains
5. Settle the Wrists and Push the Palms
6. Large Bear Swimming in the Water
7. Left and Right to Open the Mountain
8. Eagle Attacks Its Prey
9. Lion Rotates the Ball
10. White Crane Spreads Its Wings

Six Healing Sounds (Liu Zi Jue) & Correspondences for Stress:

• HEART (FIRE): 呵 HE "hah" or "haaaw" | Joy; Vessels; Tongue; Summer; Heat; Bitter; Red
• LUNGS (METAL): 呬 SI "shi" or "tzzz" | Sadness; Skin & Hair; Nose; Autumn; Dryness; Spicy; White
• LIVER (WOOD): 噓 XU "shu" or "shooo" | Anger; Tendons; Eyes; Spring; Wind; Sour; Green
• SPLEEN (EARTH): 呼 HU "huh" or "whooo" | Worry; Muscles; Mouth; Late Summer; Dampness; Sweet; Yellow
• KIDNEYS (WATER): 吹 CHUI "shuee" or "chway" | Fear; Bones; Ears; Winter; Cold; Salty; Blue/Black
• TRIPLE BURNER (Emotional Harmony): 嘻 XI "see" or "seee"
  • Kathy's "Organ House" Analogy (Triple Burner):
    • ATTIC (Upper Burner): Heart, Lung, Pericardium
    • KITCHEN (Middle Burner): Stomach, Spleen, Liver, Gall Bladder
    • BASEMENT (Lower Burner): Large & Small Intestines, Kidneys, Bladder

For more info:

• Watch video "Celebrate with TCM Time! | FREE Online Class—Stress Relief with Tai Chi Qigong | Thu Jul 30, 2020" HERE: https://youtu.be/ZWk7izPg0KA​
• Watch video "TCM Tip #2: Best Acupressure for Anxiety, Heat & Stomach Problems" HERE: https://youtu.be/3TfSjzwtmFg​
• Watch video "15-min Sleep Routine | 8 Simple Qigong Exercises with Kathy Yang" HERE: https://youtu.be/gOQGTmXmyaQ​
• Watch video "12-min Chinese Medicine Warm-up with Kathy Yang | hosted by YMAA Boston" HERE: https://youtu.be/O4_xcgUabXA​
• Read Article "Five Element Framework | TCM World Foundation": https://www.tcmworld.org/what-is-tcm/...

4 Seasons Medical Qigong—Summer Set

Focus: Heart Health & Meridians

TCM Time Course | June 3rd-July 8th, 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 how to prevent sickness of the Heart/Small Intestine and Pericardium/Triple Burner, especially through the summer season for: Lack of joy and more, Lack of enthusiasm & vitality, Pale complexion, cold sensitivity, Nervousness, Heart palpitations and irregular heart beat, Chest pain or tightness, cardiac problems, heart attacks & stroke, Mental restlessness, Depression, despair, Insomnia, excessive dreaming, Poor long-term memory, Slow reactions, Disorientation, dementia, or behavioral changes, Psychological disorders
• Key acupressure points and Chinese medicine meridians (Qi flow pathways) will be introduced related to Heart/Small Intestine and Pericardium/Triple Burner health
• Theory and exercises of the Summer Qigong set will be taught in-depth

Summer Qigong Set—Liver Health & Meridians:

1. Forward and Backward Swing Arms (Qián Hòu Shuǎi Bì) 前後甩臂
2. Left and Right Turn Windlass (Zuǒ Yòu Lu Lu) 左右轆轤
3. Feudal Lord Pulls the Bow (Bà Wáng Lā Gōng) 霸王拉弓
4. Immortal Pushes the Stone Tablet (Xiān Rén Tuī Bēi) 仙人推碑

5. Large Roc Arcs Its Wings (Dà Péng Gǒng Chì) 大鵬拱翅
6. Large Roc Spreads Its Wings (Dà Péng Zhǎn Chì) 大鵬展翅
7. Sway the Head and Swing the Tail (Yáo Tóu Bǎi Wěi) 搖頭擺尾
8. Baby Bird Receives the Food (Yòu Niǎo Shōu Shí) 幼鳥收食
9. Crane Shakes Its Wings (Bái Hè Dǒu Chì) 白鶴抖翅

5 Elements Correspondences

• Element: Fire
• Yin Organ: Heart
• Yang Organ: Small Intestine
• Sense Organ: Tongue
• Color: Red
• Season: Summer
• Tissue: Blood Vessels
• Emotion: Joy
• Healing Sound: 呵 HE sounds like "hah" or "haaaw"

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")

Tai Chi Ball Qigong & Review Tai Chi Sequence—1st Part

Focus: Tai Chi Ball Qigong (Wrap-Coiling) & Review Movements #1-22 (All Levels Welcome)

TCM Time Course | April 6th-May 18th, 2021 | 7-week course | Tuesdays 7:00-8:00PM EDT

• Boost your immune system and build a stronger core with Tai Chi Ball Qigong
• Develop your body connection to the ball circling, rotating and coiling movements—a Qigong practice with profound results for Tai Chi
• The Yang Style Tai Chi Sequence (Traditional Long Form—108 movements) is commonly practiced for relaxation and numerous health benefits
• The first part of the Tai Chi Sequence (22 movements) will be reviewed during this 7-week course
• Students will learn how to adopt the Tai Chi Ball Qigong (Wrap-Coiling) principles into their Tai Chi training
• Recommendation: If you have a sports ball or wodden ball available (e.g. basketball, soccer ball, volleyball, kick ball, beach ball, tennis ball), it would be helpful for the training, but you can still participate fully in the session without a ball, if you do not have one.

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 Ball is a Qigong training that is an invaluable part of Tai Chi practice as it builds the softness and strength of the body structure following the roundness of the ball. This training can also strengthen the torso, condition the muscles, and increase physical power.

April-May 2021

Tai Chi Ball Qigong & Review Tai Chi Sequence—1st Part (#1-22 of 22 total movements)

Introduction to Tai Chi Ball Qigong (Circling, Rotation, Wrap-Coiling):

• Tai Chi Ball Circling: Vertical & Horizontal; Yin & Yang
• Tai Chi Ball Rotation: Vertical & Horizontal; Yin & Yang
• Tai Chi Ball Wrap-Coiling: Vertical & Horizontal; Yin & Yang

Review of Tai Chi Sequence—1st Part (#1-22 of 22 total movements):

• 1. Beginning Taiji
• 2. Grasp the Sparrow’s Tail: Right
• 3. Grasp the Sparrow’s Tail: Left

• 4. Ward off (Peng)
• 5. Rollback (Lǚ)
• 6. Press (Ji)
• 7. Push Forward (An)

• 8. Single Whip
• 9. Lift Hands to the Up Posture
• 10. The Crane Spreads Its Wings

• 11. Brush Knee and Step Forward: Left
• 12. Play the Guitar
• 13. Twist Body, Brush Knee and Step Forward: Left
• 14. Twist Body, Brush Knee and Step Forward: Right
• 15. Twist Body, Brush Knee and Step Forward: Left
• 16. Play the Guitar
• 17. Twist Body, Brush Knee and Step Forward: Left

• 18. Twist Body and Circle the Fist
• 19. Step Forward, Deflect Downward, Parry and Punch
• 20. Seal Tightly
• 21. Embrace the Tiger and Return to the Mountain
• 22. Close Taiji

Tai Chi Sequence—3rd Part

Focus: Tai Chi Silk Reeling (Stepping) & Movements #73-83 (All Levels Welcome)

TCM Time Course | June 2nd-July 7th, 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 (#73-83 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).

June-July 2021

Tai Chi Sequence—3rd Part (#73-83 of total 50 movements)

Introduction
Tai Chi Silk Reeling (Stepping) Warm-up
Review Tai Chi Sequence—3rd Part (Movements #63-73):

Application to Tai Chi Sequence—3rd Part (Movements #73-83):

• 72. The Fair Lady Weaves with Shuttle: Left
• 73. The Fair Lady Weaves with Shuttle: Right
• 74. The Fair Lady Weaves with Shuttle: Left
• 75. The Fair Lady Weaves with Shuttle: Right

• 76. Grasp the Sparrow's Tail: Left
• 77. Péng Lǚ Jǐ Àn

• 78. Single Whip
• 79. Wave Hand in the Clouds: Right

• 80. Single Whip
• 81. The Snake Creeps Down

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

• Next course: Tai Chi Sequence—3rd Part (Movements #83-93)

Tai Chi Sequence—3rd Part

Focus: Tai Chi Silk Reeling (Rocking) & Movements #63-73 (All Levels Welcome)

TCM Time Course | April 7th-May 19th, 2021 | 7-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 (#63-73 of 50 movements) will be emphasized in-depth in this 7-week course with a general review of 2nd Part (#23-63 of 41 movements)
• 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).

April-May 2021

Tai Chi Sequence—3rd Part (#63-73 of total 50 movements)

Introduction
Tai Chi Silk Reeling (Rocking) Warm-up
Review Tai Chi Sequence—2nd Part (Movements #23-63):

• 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...
• 63. Close Taiji

Application to Tai Chi Sequence—3rd Part (Movements #63-73):

Transition to 3rd Part

• 64. Wardoff, Rollback, Press, and Push Forward (Peng Lǚ Ji An)
• 65. Single Whip

• 66. The Wild Horse Parts Its Mane: Right
• 67. The Wild Horse Parts Its Mane: Left
• 68. The Wild Horse Parts Its Mane: Right
• 69. Grasp the Sparrow's Tail: Left

• 70. Wardoff, Rollback, Press, and Push Forward (Peng Lǚ Ji An)
• 71. Single Whip

• 72. The Fair Lady Weaves with Shuttle: Left
• 73. The Fair Lady Weaves with Shuttle: Right
  
• 74. The Fair Lady Weaves with Shuttle: Left
• 75. The Fair Lady Weaves with Shuttle: Right
  
• Next course: Tai Chi Sequence—3rd Part (Movements #73-83)

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 Sword Sequence

Focus: Movements #10-20 & Basic Techniques (All Levels Welcome)

TCM Time Course | June 5th-July 10th, 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 Basic Techniques:

• 1. Left-Right Horizontal Pull
• 2. Left Circle and Twist Sword
• 3. Left Sweep, Right Sweep
• 4. Little Chief Star
• 5. Right Whirlwind
• 6. Left Whirlwind
• 7. Part Grass In Search of Snake
• 8. Lion Shakes Its Head
• 9. Clean Up Dust in the Wind
• 10. Falling Flowers Posture

Tai Chi Sword Sequence (Movements #10-20):

• Review Movements #1-10
• 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 Grass In Search of Snake
• 19. Hold the Moon Against the Chest
• 20. Send the Bird to the Woods
• Next course: Tai Chi Sword Sequence (Movements #20-30)

Tai Chi Sword Sequence

Focus: Movements #1-10 & Basic Techniques (All Levels Welcome)

TCM Time Course | April 10th-May 22nd, 2021 | 7-week course | Saturdays 11:30AM-12:30PM EDT*
*Class will start 1 hour later Saturday April 17th 12:30-1:30PM EDT to accommodate for YMAA Latin America Virtual Camp: Chinese Medicine & Taijiquan Class with Kathy Yang

• 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

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)
• Secret Sword Breathing (Pericardium & Large Intestine Channels)

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 Sequence (Movements #1-10):

• 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
• Next course: Tai Chi Sword Sequence (Movements #10-20)

White Crane Kung Fu

Focus: White Crane Bridge Hands (Rocking) & Intro to Long Fist (All Levels Welcome)

TCM Time Course | June 6th-July 18th*, 2021 | 6-week course | Sundays 12:30-1:30PM EDT
*No Class on July 4th Holiday—Make-up Class on Sunday, July 18th

• 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
• 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...​

White Crane Kung Fu

Focus: Bridge Hands & White Crane Hard Qigong (All Levels Welcome)

TCM Time Course | April 11th-May 23rd, 2021 | 7-week course | Sundays 1:00-2:00PM EDT*
*Class will start 1.5 hours earlier Sunday April 25th 11:30AM-12:30PM EDT to accommodate for Dr. Yang Webinar Healing Qigong: Hypertension

• 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
• 3. Left and Right Intercepting Hand
• 4. Left, Right, and Low Intercepting Hand
• 5. Upper Neutralizing Hand

White Crane Hard Qigong Exercises (Fist Set Routine):

• 1. Extend Both Arms Forward
• 2. Left and Right Bending the Bow
• 3. Press Downward and Drill Forward
• 4. Left and Right Bump
• 5. Linking Cannon Fist
• 6. Double Arms Arcing and Embracing
• 7. Feudal Lord Pulling the Bow
• 8. Left and Right Arcing the Wings
• 9. Up and Down Drilling Fist
• 10. Left and Right Downward Fist
• 11. Forward Arcing and Backward Pushing
• 12. White Crane Softens Its Body

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 "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...​