文档介绍:tip:
All the postures 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 taiji qigong
Raising the Arms
overall effect
It looks as though you are gently raising and sinking your body in time with raising and lowering your arms.
opening position:
stand with feet shoulder width apart
arms hang down
palms face in to thighs
relax body
knees slightly bent
raise arms to shoulders:
turn palms face out to back
fingers downwards and slightly curved
breathe in
raise body
draw arms up to shoulder height and width
palms face down
elbows and wrists slightly bent
return arms to sides:
turn palms face out to front
fingers upwards and slightly curved
breathe out
sink body down with knees slightly bent
draw arms down to thighs
palms face out to back
repeat: raise arms to shoulders thru return arms to sides 8 times
end of this taiji qigong shibashi instruction
top
Opening the Chest
overall effect
It looks like you are hugging a big balloon and then letting it go ....
raise arms to shoulders:
breathe in
raise body
draw arms up to shoulder height and width
elbows and wrists slightly bent
palms face down
open arms out:
turn palms facing each other
draw hands away from each other
arms fully extended to sides
keep elbows slightly bent
close arms in:
turn palms facing each other
breathe out
draw hands together to shoulder width apart
return arms to sides:
turn palms face out to front
fingers upwards and slightly curved
sink body down with knees slightly bent
draw arms down to thighs
palms face out to back
repeat: raise arms to shoulders thru return arms to sides 8 times
end of this taiji qigong shibashi instruction
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Painting a Rainbow
overall effect
Imagine turning your head from side to side as you look at something on