User:Petersam/tai chi

Program
Lunch Hour Fitness Program: Tai Chi Chuan Mondays, Wednesdays, and Fridays 11:30 am to 1 pm sponsored by the City of Oakland Office of Parks and Recreation at Lincoln Square Recreation Center, 250 - 10th Street at Harrison, Oakland, CA 94607. Fee - free. Master instructor: Tjing Wong. Instruction in Mandarin. Times approximate (drop in and leave at any time):

11:30 to 11:50 - stretching and warmup exercises
 * music tape from the Indonesian National Exercise Program known as Senam Pagi (morning exercise) Indonesia — similar to Radio Taiso (calisthenics) in Japan Click on Foto Senam Pagi

11:45 to 12:20 - Tai Chi Qigong - Shibashi (Sets 1 & 2)

12:20 to 12:40 - 24 Form Tai Chi (2-3 sets)

12:40 to 12:55 - 42 Form Tai Chi (1-2 sets)

12:50 to 1:00 - 40 Form Tai Chi (1-2 sets)

12:55 to 1:00 - 48 Form Tai Chi (1-2 sets)

Beginning and/or end of class - review of 24/42 postures as needed or requested by students

Tai Chi Sword
1 pm

Tai Chi Fan
Occasionally after Tai Chi Sword


 * What are Tai Chi and Qi Gong

Other Chinatown Tai Chi programs

 * Family Bridges - Hong Lok Senior Center, 275 7th St 763-9017 (as of 11/05)

Wednesdays 11-11:30 Qi Gong & Tai Chi

Fridays 11-11:30 Qi Gong Exercise

mornings 7:30 - 9 am ??
 * BART headquarters near Lake Merritt BART Station

Stretches and warmups
1 Jog in place 2 Lace fingers with arms above head and palms up 3 Bend left 4 Bend right 5 Arms forward with palms out in front 6 Separate arms to side 7 Hands back of the head and elbows forward 8 Elbows to side 9 Twist left 10 Twist right 11 Place laced fingers on back and bend forward 12 Place hands on waist and bend backward 13 Stretch leg left toe up 14 Stretch leg right toe up 15 Stretch right calf 16 Stretch left calf 17 Circle hips to left 3x 18 Circle hips to right 3x 19 Feet together, hands on knee, and alternate flex and extend knees 20 Shake hands and shake alternate feet

Tai Chi Qigong
Shibashi posture names (shibashi means 18 movements in Chinese)

Shibashi Set 1
Set 1 posture names 1 Start breathing (6) 2 Expand the chest (6) 3 Wave rainbow (6) 4 Separate cloud (6) 5 Stand monkey (4) 6 Row boat (6) 7 Play ball (6) 8 Turn & look at moon (4) 9 Turn waist & strike out (4) 10 Horse step & cloud hand (6) 11 Catch water & look at sky (6) 12 Push the waves (12) 13 Flying pigeon (8) 14 Stretch & strike (6) 15 Flying goose (10) 16 The wheel (6) 17 Play ball (12) 18 Close & exhale (6)

Set 1 alternate posture names 1 Raising the Arms 2 Opening the Chest 3 Painting a Rainbow 4 Separating the Clouds 5 Rolling the Arms in a Horse-riding Stance 6 Rowing a Boat in the Middle of a Lake 7 Carry Ball in Front of the Shoulders 8 Gazing at the Moon 9 Turning the Waist and Pushing with the Palm 10 Cloud Hands in a Horse-riding Stance 11 Scooping the Sea and Looking at the Horizon 12 Pushing the Waves 13 Flying Dove Spreads its Wings 14 Punching in a Horse-riding Stance 15 Flying Wild Goose 16 Turn like a Flying Wheel 17 Stepping and Bouncing a Ball 18 Balancing the Chi to Close

Shibashi Set 2
Set 2 posture names 1 Start & regulate breathing (4) 2 Moving over the sky (8) 3 Willow in the wind (6) 4 Search for needle in the sea (6) 5 Fisherman casting net (6) 6 Fairy shows the way (6) 7 Kick & stretch legs (12) 8 Crane bowing toward the moon (8) 9 Dragon strikes out with claw (8) 10 Bow & eagle (8) 11 Dragon going to sea (6) 12 Sea waves (6) 13 Lion plays with ball (8) 14 Hug the moon (4) 15 Phoenix spreads wings (8) 16 Hits the ears (8) 17 Breath through bottom of tummy (8) 18 Hands down, exhale & close (8)

Tai Chi Qigong links

 * shibashi introduction introduction to the tai chi qigong shibashi qigong exercise pattern, also known as the 18 postures, 18 movements and 18 exercises. Follow our shibashi links to detailed instructions and pictures, rev


 * Shibashi - Meditation in Bewegung Shibashi ist Meditation in Bewegung. Wir verbinden Shibashi mit Körperspiritualität und mystischen Texten.
 * Mei Shan Tai Chi Qi Gung
 * Qi Gong Breathing for Life includes reading list
 * Tai Chi Qigong Shibashi Taiji Chi Kung Shibashi, Taiji Qigong in 18 Movements or Eighteen Forms of Tai Chi Chi Kung
 * a guide to 18-Form Chi Kung short descriptions of the shibashi moves on a single page
 * Qi Gong see Shibashi (18) style link to free instructions in PDF 20 pages
 * Qigong Ch'i Kung Bibliography, Resources, Links, Lessons, Quotations

24 Form Tai Chi
24 Form (Simplified Form) T'ai Chi Ch'uan

The Chinese Sports Committee brought together four T'ai Chi experts who truncated the Yang family hand form to 24 postures in 1956. They wanted to somehow retain the essential principles of T'ai Chi Ch'uan but make it less difficult to learn than longer (generally 88 to 108 posture) classical family T'ai Chi Ch'uan hand forms.

1 Commencing (Qishi) 2 Part the Wild Horse's Mane (Yema Fenzong) 3 White Crane Spreads Its Wings (Baihe Liangchi) 4 Brush Knee and Step Forward (Louxi Aobu) 5 Playing the Lute (Shouhui Pipa) 6 Reverse Reeling Forearm (Daojuan Gong) 7 Left Grasp Sparrow's Tail (Zuolan Quewei) 8 Right Grasp Sparrow's Tail (Youlan Quewei) 9 Single Whip (Danbian) 10 Wave Hands Like Clouds (Yunshou) 11 Single Whip (Danbian) 12 High Pat on Horse (Gaotan Ma) 13 Right Heel Kick (You Dengjiao) 14 Strike to Ears with Both Fists (Shuangfeng Guaner) 15 Turn Body and Left Heel Kick (Zhuanshen Zuo Dengjiao) 16 Left Lower Body and Stand on One Leg (Zuo Xiashi Duli) 17 Right Lower Body and Stand on One Leg (You Xiashi Duli) 18 Shuttle Back and Forth (Chuansuo) 19 Needle at Sea Bottom (Haidizhen) 20 Fan Through Back (Shan Tong Bei) 21 Turn Body, Deflect, Parry, and Punch (Shuanshen Banlanchui) 22 Appears Closed (Rufeng Sibi) 23 Cross Hands (Shuzishou) 24 Closing (Shoushi)

For alternate names see 24 Form (Simplified Form) T'ai Chi Ch'uan

24 Form books

 * T'ai Chi for Beginners by Paul Crompton HarperResource; Spiral edition (October 1, 2003) ISBN 0060558067 amazon.com
 * The Complete Book of Tai Chi Chuan: A Comprehensive Guide to the Priciples and Practice (Tuttle Martial Arts) by Wong Kiew Kit (November 1, 2002) ISBN 0804834407 amazon.com Chapter 7 The poetry of energy and mind: Tai Chi Chuan with breath control and visualization. Simplified Tai Chi set.

24 Form DVD

 * Tai Chi - The 24 Forms Paul Lam (February 13, 2001)  120 minutes amazon.com

24 Form external links

 * Simplified 24 Form T'ai Chi Ch'uan (Yang Style): Bibliography, Links, Quotes, Notes, List.
 * Yang Modified 24 Postures Short Form Line drawings for each of the postures in the 24 form - from Ju Nan Shin Martial Arts Academy
 * Taiji.de
 * Applications - Select Yang - Style, 24-form denotations and illustrations (Photos)
 * Video streaming or download - Select Yang - Style, 24 - Form
 * Music - Select Yang - Style, 24 Form, with Chinese pronounciation of the 24 Forms or music only

24 Form video

 * http://taiji.de/taiji/head5_3/24-form.mpg 13 Mb, 4.38 minutes
 * http://mediatheek.thinkquest.nl/~lla067/media/movies/taichi/24form.mpg mirror stie

42 Form Tai Chi
42 Form (Competition Form) T'ai Chi Ch'uan

This Combined set routine incorporates movements drawn from the Sun, Wu, Chen, and Yang styles of traditional Tai Chi Chuan (Taijiquan ) the “Supreme Ultimate Fist”

1 Commencing Form N &#36215;&#24335; 2 Grasp Peacock's Tail (Stroking Bird's Tail)-Right Side   &#21491;&#25597;&#38592;&#23614; 3 Single Whip - Left Side W &#24038;&#21333;&#38829;&#24335; 4 Lifting Hands (Raise Hands) N &#25552;&#25163;&#19978;&#24335; 5 The White Crane Flashing Wings / Spread Its Wings W &#30333;&#40548;&#20142;&#32709; 6 Brush Knee & Twist Step Left and Right Side  W &#25602;&#33181;&#25303;&#27493;(&#20108;) 7 Parry & Turn to Punch (Parry & Strike with Fist) &#25735;&#36523;&#25462; 8 Roll Back &Press forward - Right and Left Side (Deflect & Push -both sides) &#25419;&#25380;&#21183;(&#20108;) 9 Step Forward, Parry & Punch (Parry & Push) &#36827;&#27493;&#25644;&#25318;&#25462; 10 Apparent Close-up W &#22914;&#23553;&#20284;&#38381; 11 Opening and Closing of Hands N &#24320;&#21512;&#25163; 12 Single Whip - Right Side &#21491;&#21333;&#38829; 13 (Punch) Fist under Elbow &#32920;&#24213;&#30475;&#25462; 14 Turn Body and Push Palm on Right & Left Side &#36716;&#36523;&#25512;&#25484;(&#20108;) 15 Fair Lady Works at the Shuttle - Right & Left Side E &#29577;&#22899;&#31359;&#26797;(&#20108;) 16 Heel Kicks - Right and Left Side SE &#21491;&#24038;&#36460;&#33050; 17 Cover with Hand, Punch (Cover Hands; Strike with Arm) E &#25513;&#25163;&#32945;&#25462; 18 Wild Horse Parts His Mane - Left & Right Side &#37326;&#39532;&#20998;&#39683;(&#20108;) 19 Wave Hands Like Clouds N &#20113;&#25163;(&#19977;) 20 Step Backward to Subdue the Tiger (Step Backwards & Hit the Tiger) &#29420;&#31435;&#25171;&#34382; 21 Kicking with Toes Forward - Right Side (Separate Legs) &#21491;&#20998;&#33050; 22 Punching (Box) Ears with Both Fists W &#21452;&#23792;&#36143;&#32819; 23 LF Kick with Toes Forward - Left Side (Separate Legs) &#24038;&#20998;&#33050; 24 Turn Body & Slap R Foot Kick W &#36716;&#36523;&#25293;&#33050; 25 Step Forward & Punch Downward &#36827;&#27493;&#26685;&#25462; 26 Oblique Flying &#26012;&#39134;&#24335; 27 Lowering Movement (Single Whip & Push Down) S &#21333;&#38829;&#19979;&#21183; 28 Golden Cock Standing on One Leg &#37329;&#40481;&#29420;&#31435;(&#20108;) 29 Step Backward & Thread (Thrust) Palm &#36864;&#27493;&#31359;&#25484; 30 Press Palm in Empty Stance &#34394;&#27493;&#21387;&#25484; 31 Lifting (Hold Palm Up) Palm & Standing on One Leg &#29420;&#31435;&#25176;&#25484; 32 Body Thrust (Lean with Body) with Half Horse Stance (Riding Horse Step) &#39532;&#27493;&#38752; 33 Turn Body with Full Roll-Back (for Large Deflecting) &#36716;&#36523;&#22823;&#25419; 34 Hold and Punch in Crossed Squatting Stance (Resting Step) &#27463;&#27493;&#25810;&#25171; 35 Thread Palm and Lowering Movements (Push Down) &#31359;&#25484;&#19979;&#21183; 36 Step Forward Seven Stars E &#19978;&#27493;&#19971;&#26143; 37 Step Backward Riding Tiger (Mount Tiger & Stand on 1 Leg) &#36864;&#27493;&#36328;&#34382; 38 Turn Body with Lotus Kick W &#36716;&#36523;&#25670;&#33714; 39 Drawing Bow (Curved Bow) to Shoot Tiger SW &#24367;&#24339;&#23556;&#34382; 40 Grasp Peacock's Tail (Stroking Bird's Tail) - Left Side W &#24038;&#25597;&#38592;&#23614; 41 Cross Hands N &#21313;&#23383;&#25163; 42 Closing Form N &#25910;&#24335;

42 Form external links

 * Tai Chi Competition and the Competition 42 Forms


 * Tai Chi Chuan 42 competition Form


 * Tai Chi 42 Form

42 Form videos

 * http://www.taiji.de/taiji/head5_6/42-form.mpg 17.1 Mb, 6.15 minutes


 * http://mediatheek.thinkquest.nl/~lla067/media/movies/taichi/42form.mpg mirror site

Tai Chi Sword

 * Tai Chi Sword (Jian): Bibliography, Links, Quotes, Notes
 * Tai Chi Sword Page

Books

 * The Complete Book of Tai Chi Chuan: A Comprehensive Guide to the Priciples and Practice (Tuttle Martial Arts) by Wong Kiew Kit (November 1, 2002) ISBN 0804834407 amazon.com

Audio CD

 * Tai Chi Melody by Shanghai Chinese Traditional Orchestra 1997 Wind Records Catalog #3101. Listen to 30 second samples at amazon.com

1. 88 Pattern of Tai Chi Chuan 2. Simplified Tai Chi Sword 3. Simplified Tai Chi Chuan [24 pattern of tai chi chuan] 4. 48 Pattern of Tai Chi Chuan 5. 36 Pattern of Tai Chi Chuan