tai chi qigong shibashi: 10 thru 12
tai chi qigong shibashi 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 tai chi instruction
- enjoy your tai chi qigong shibashi
position check
body facing 12:00;
feet shoulder width apart; weight on right leg;
left hand pushed out - palm to 12:00; right hand face up at right side waist
cloud hands in a horse-riding stance
overall effect
It looks like you are drawing rounded rectangles with your arms. BUT it only looks as though arms are waving from side to side. You get the effect from turning the waist and letting your arms just follow!
transition move:
- transfer weight to center
- breathe in
- turn left palm face body in line with center chest at shoulder height
- left fingers point to 3:00 and slightly curved
- extend right arm out at waist height
- turn right palm face down
- right fingers point to 12:00 and slightly curved
- keep elbows slightly curved
turn to left:
- transfer weight to left leg
- turn body from waist to 10:30
- allow arms to follow turn
change arm to right on top:
- turn right palm face in to body
- right fingers point to 9:00 slightly curved
- left palm face down
- left fingers point to 12:00 and slightly curved
- raise right arm to shoulder height
- drop left hand to waist height
return to center from left:
- breathe out
- turn body from waist to 12:00
- transfer weight to center
turn to right:
- transfer weight to right leg
- turn body from waist to 1:30
- allow arms to turn with waist
change arm to left on top:
- turn left palm face in to body
- left fingers point to 3:00 and slightly curved
- right palm face down slightly curved
- right fingers point to 12:00 and slightly curved
- raise left arm to shoulder height
- drop right hand to waist height
return to center from right:
- turn body from waist to 12:00
- transfer weight to center
- breathe in
Repeat: turn to left thru return to center from right 4 times
end of this tai chi qigong shibashi instruction
Scooping the Sea and Looking at the Horizon
overall effect
its like bending down to scoop up a handful of water and raising it to your head before fanning your arms out and down again for the next scoop
transition move
- transfer weight to right foot
- breathe in
- turn waist left to 10:30
- left foot half step forward to 10:30
- extend arms out and up to shoulder height
- elbows slightly bent
- palms face down at ear height
- fingers point to 10:30
left bend forwards:
- transfer weight to left foot
- breathe out
- bend at waist drawing both arms downwards and towards left knee
- raise right heel
- cross hands left over right over left knee
- palms face up
- top of the head in line with left foot
left scoop up
- transfer weight to right leg
- gradually straighten body upright
- breathe in
- bring crossed palms up to forehead
- turn palms to 10:30
separate hands left:
- separate and extend arms out and up to shoulder height
- elbows slightly bent
- fingers pointing to 10:30 at ear height
repeat left bend forwards thru separate hands left 4 times
center from left:
- waist turns to 12:00
- bring left foot to right foot; toes point to 12:00
- breathe out
- transfer weight to left foot
turn to right:
- waist turns to 1:30
- right foot half step forward to 1:30
- breathe in
right bend forwards:
- transfer weight to right foot
- breathe out
- bend at waist drawing both arms downwards towards right knee
- cross hands right over left over right knee
- palms face up
- top of the head in line with right foot
right scoop up:
- transfer weight to left leg
- gradually straighten body upright
- breathe in
- bring crossed palms up to forehead
- turn palms to 1:30
separate hands right
- separate and extend arms out and up to shoulder height
- elbows slightly bent
- fingers pointing to 1:30 at ear height
repeat right bend forwards thru separate arms right 4 times
end of this tai chi qigong shibashi instruction
Pushing the Waves
overall effect
imagine that you are pushing forward and pulling backwards so that you can draw
circles with the heel of your palm
center from right:
- turn waist to 12:00
- bring right foot to left foot; toes point to 12:00
- transfer weight to center
- breathe out
- draw arms from the top to the front at waist height
- elbows in line with sides
- turn palms to face down
turn to left:
- breathe in
- turn waist left to 10:30
- left foot half step forward to 10:30 on left toe
- fingers point to 10:30
left push forward
- lean forward to 10:30
- gradually transfer weight to left foot
- breathe in
- push arms up to shoulder height
- bend elbows
- palms face 10:30
left pull back
- pull body back to upright
- gradually transfer weight to right foot
- breathe in
- relax wrist so palms face ground
- draw arms down to waist height
- elbows in line with sides
repeat left push forward thru left pull back 4 times
center from left:
- turn waist to 12:00
- bring left foot to right foot; toes point to 12:00
- bring left foot to right
- transfer weight to center
- breathe out
- draw arms from the top to the front at waist height
- elbows in line with sides
- turn palms to face down
turn to right:
- breathe in
- turn waist to 1:30
- left foot half step forward to 1:30 on left toe
- fingers point to 1:30
right push forward
- lean forward to 1:30
- gradually transfer weight to right foot
- breathe in
- push arms up to shoulder height
- bend elbows
- palms face 1:30
right pull back
- pull body back to upright
- gradually transfer weight to left foot
- breathe in
- relax wrist so palms face ground
- draw arms down to waist height
- elbows in line with sides
repeat right push forward thru right pull back 4 times
end of this tai chi qigong shibashi instruction and end of this group - congratulations
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