Tai Chi Sequence—1st Part

Focus: Tai Chi Ball Qigong (Rotation) & Movements #10-22 (All Levels Welcome)

TCM Time Course

Tuesdays 7:00-8:00PM EST | 7-week course | January 12th-February 23rd, 2021

• 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 (#10-22 of 22 movements) will be emphasized in-depth in this 7-week course
• Students will learn how to adopt the Tai Chi Ball Qigong (Rotation) principles into their Tai Chi training

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.

January-February 2021

Tai Chi Sequence—1st Part (#10-22 of 22 total movements)

Introduction to Tai Chi Ball (Vertical & Horizontal Rotation) Warm-up
Application to Tai Chi Sequence—1st Part (#10-22 of 22 total movements):

• 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
• Review and Conclusion

Tai Chi Sequence—1st Part

Focus: Tai Chi Ball Qigong (Circling) & Movements #1-10 (All Levels Welcome)

TCM Time Course

Tuesdays 7:00-8:00PM EDT | 7-week course | November 3rd-December 15th, 2020

• 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 (#1-10 of 22 movements) will be emphasized in-depth in this 7-week course
• Students will learn how to adopt the Tai Chi Ball Qigong (Circling) principles into their Tai Chi training

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.

November-December 2020

Tai Chi Sequence—1st Part (#1-10 of 22 total movements)

Introduction to Tai Chi Ball (Vertical & Horizontal Circling) Warm-up
Application to Tai Chi Sequence—1st Part (#1-10 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
• Review and Conclusion

Tai Chi Sequence—1st Part

Focus: Taiji Breathing (Reverse Abdominal Breathing) & Movements #10-22

TCM Time Course

Sundays 12:00-1:00PM EDT | 5-week course | August 2nd-30th, 2020

• Learn to calm your mind and relax your body with Tai Chi
• Practice gentle breathing, stretching and strengthening movements
• Improve your flexibility and balance as well as your mood and sleep
• 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 form will be taught—Taiji breathing (Reverse Abdominal Breathing) will be emphasized in-depth*

August 2020

Introduction to Taiji Qigong (Primary Set) & Reverse Abdominal Breathing

Tai Chi Sequence—1st Part (#10-22 of 22 total movements):

• 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
• Review and Conclusion

Tai Chi Sequence—1st Part

Focus: Taiji Breathing (Normal Abdominal Breathing) & Movements #1-10

TCM Time Course

Sundays 12:00-1:00PM EDT | 4-week course | July 5th-26th, 2020

• Learn to calm your mind and relax your body with Tai Chi
• Practice gentle breathing, stretching and strengthening movements
• Improve your flexibility and balance as well as your mood and sleep
• 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 form will be taught—Taiji breathing (Normal Abdominal Breathing) will be emphasized in-depth*

July 2020

Introduction to Taiji Qigong (Primary Set) & Normal Abdominal Breathing
Application to Tai Chi Sequence—1st Part (#1-10 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
• Review and Conclusion

Tai Chi Sequence—1st Part

Focus: Taiji Coiling & Movements #1-22

TCM Time Course

Sundays 12:00-1:00PM EDT | 4-week course | June 7th-28th, 2020

• Learn to calm your mind and relax your body with Tai Chi
• Practice gentle breathing, stretching and strengthening movements
• Improve your flexibility and balance as well as your mood and sleep
• 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 form will be taught—coiling will be emphasized in-depth*

June 2020

Introduction to Taiji Qigong (Primary Set) & Coiling
Application to Tai Chi Sequence—1st Part (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—1st Part

Focus: Introduction (Movements #1-22)

TCM Time Course

Saturdays 12:45-1:45PM EDT | 5-week course | May 2nd-30th, 2020

• Learn to calm your mind and relax your body with Tai Chi
• Practice gentle breathing, stretching and strengthening movements
• Improve your flexibility and balance as well as your mood and sleep
• The Yang Style Tai Chi Sequence (Traditional Long Form—108 movements) is commonly practiced for relaxation and numerous health benefits
• You will learn the complete first part of the form which comprises 22 movements

May 2020

Tai Chi Sequence—1st Part (22 total movements)

Week 1: Tai Chi 13 Postures (Peng) and Movements #1-3

• Introduction to Taiji 13 Postures (Peng) & Tai Chi
• 1. Beginning Taiji
• 2. Grasp the Sparrow’s Tail: Right
• 3. Grasp the Sparrow’s Tail: Left

Week 2: Movements #4-7

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

Week 3: Movements #8-10

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

Week 4: Movements #11-17

• 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

Week 5: Movements #18-22

• 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
• Conclusion and Review Complete First Part

Tai Chi with Tai Chi Ball

Focus: Tai Chi Ball for Building Immunity

YMAA Boston Special Classes

March-June 2020 | Tuesdays & Thursdays | 7:00-8:30PM EDT

• Calm your mind & relax your body with Tai Chi as a moving meditation
• Strengthen your torso, condition your muscles, and increase physical power
• Improve your energy, balance, flexibility and breathing

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 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 and a very important part of Tai Chi practice as it builds the roundness and softness of the body structure. This training can also strengthen the torso, condition the muscles, and increase physical power.