tai chi qi gong: postures 16 thru 18
tai chi qi gong: postures 16 thru 18 contents
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tip:
All the moves to be done at the same time are in small blocks. Each block has a name like transition move and then all the actions for you to do are indented.
For more help with basic techniques and the instruction layout go to taichi instruction
- enjoy your tai chi qigong shibashi instruction
Position check
body facing 12:00;
feet shoulder width apart; weight centered;
arms at sides ; palms in to thighs
Turn like a flying wheel
overall effect
imagine that you are a old fashioned windmill with big wooden sails turning first in a clockwise direction and then in an anti clockwise direction
circle clockwise up:
- breathe in
- turn waist to 10:30
- shift weight to left foot
- arc arms round and up above head
- raise body
circle clockwise sky:
- turn waist to 12:00
- shift weight to center
circle clockwise down:
- breathe out
- turn waist to 1:30
- shift weight to right foot
- arc arms round and down until straight down
- sink body
circle clockwise ground:
- turn waist to 12:00
- shift weight to center
Repeat: circle clockwise up thru circle clockwise ground 4 times
NOTE: change direction:
circle anticlockwise up:
- breathe in
- turn waist to 1:30
- shift weight to right foot
- arc arms round and up above head
- raise body
circle anti clockwise sky:
- turn waist to 12:00
- shift weight to center
circle anti clockwise down:
- breathe out
- turn waist to 10:30
- shift weight to left foot
- arc arms round and down until straight down
- sink body
circle anti clockwise ground:
- turn waist to 12:00
- shift weight to center
Repeat: circle anti clockwise up thru circle anti clockwise ground 4 times
end of this shibashi instruction
Stepping and Bouncing a Ball
overall effect
it's like watching a puppet on strings with the arm connected to the opposite knee. So when your left arm goes up your right knee comes up and your right arm is connected to your left knee.
transition move:
- raise body
- bring arms to sides of body
left bounce up:
- Shift the weight to left foot
- breathe in
- raise left arm to chest height
- fingers point to 12:00
- raise right knee until parallel with ground
left bounce down:
- breathe out
- draw left arm to left side
- fingers point to floor
- put right toes down then right foot down
right bounce up:
- Shift the weight to right foot
- breathe in
- raise right arm to chest height
- fingers point to 12:00
- raise left knee until parallel with ground
right bounce down:
- breathe out
- draw right arm to right side
- fingers point to floor
- put left toes down then left heel down
Repeat: left bounce up: thru right bounce down 4 times
end of this shibashi instruction
Balancing the Chi to Close
overall effect
imagine that you are scooping water in your hands to cool your forehead and then
using the sides of your palms to brush away any spills down the front of your
body...
transition move:
- bring hands to front of body at hip height
- palms face up - palm edges almost touching
- sink body
raise chi:
- breathe in
- raise body
- gently curve arms up until palms face forehead
ground chi:
- breathe out
- turn palms downward
- draw arms down to waist height
- sink body
Repeat: raise chi thru ground chi 8 times
calm moment:
- breathe in
- press both palms downward
- turn palms to stomach.
- breathe in slowly
- breathe out slowly
- breathe in slowly
- breathe out slowly
end of this shibashi instruction and congratulations you have reached the end!
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