Tai Chi - Exercise

• Transition from Stillness to Motion

  This opening action is called Commencement (Qi Shi), begins the entire form by gently awakening coordination and awareness.

  1. Posture: Stand upright with feet shoulder-width apart. Let the arms hang naturally. Keep the knees soft and the spine aligned, as though lightly suspended from above.
  2. Breathing: Inhale slowly and calmly through the nose. Let the breath settle low in the abdomen, fostering calm rather than tension.
  3. Raising the Arms: As you inhale, slowly lift both arms forward and upward to shoulder height, palms facing downward. The motion should be smooth and effortless.
  4. Lowering the Arms: Exhale gently while letting the arms descend back to the sides. Feel the whole body release into stillness again.
  5. Focus: Keep your attention aware and mindful. Move as one unified being-mind aware, body relaxed, and soul recollected in quiet peace before God.

  Purpose: This movement symbolizes the soul's awakening to ordered action. It gathers calm, balance, and intention before the form begins - calling to mind that all things are offered to God.

• Maintaining Structure

  Ward Off (Peng) is a primary Tai Chi movement that teaches yielding and redirecting force while maintaining bodily integrity and balance.

  1. Posture: Begin in a relaxed standing position, feet shoulder-width apart, knees soft, and spine upright but relaxed.

  2. Weight Distribution: Shift slightly onto the back leg while keeping the body grounded, rooted, and stable.

  3. Arm Motion: Raise one arm in front of the body as if gently deflecting incoming energy. Keep the palm soft, fingers slightly spread, and the movement smooth and controlled.

  4. Other Arm: Extend the opposite arm gently to the side or downward to maintain balance and alignment.

  5. Breathing: Inhale slowly as the arm rises and exhale as it settles back. Let the breath guide the motion, not force it.

  6. Focus: Maintain awareness of your whole body, letting the movement embody humility, vigilance, and obedience to God's order.

  Purpose: Ward Off teaches one how to resist external pressures without tension or pride, maintaining moral and physical integrity. The movement encourages patience, gentleness, and steadiness - reminding us that even in action, our body and mind serve the soul and all is offered to God.

• Redirecting Force with Softness

  Movement: Roll Back (Lu) is a gentle yielding movement that redirects incoming force while maintaining balance and structure. It teaches fluidity, patience, and harmonious control over the body.

  1. Posture: Stand with feet shoulder-width apart, knees soft, and spine upright yet relaxed.
  2. Weight Distribution: Shift weight slightly onto the back leg, feeling grounded while remaining poised to move with ease.
  3. Arm Motion: With a soft palm, draw the leading arm back in a circular motion as if guiding or redirecting a force around you. The movement should be smooth and flowing, without tension.
  4. Other Arm: Extend the opposite arm gently downward or to the side to support balance and alignment.
  5. Breathing: Inhale as the arm rises or circles, exhale as it returns. Let breath coordinate and guide motion naturally.
  6. Focus: Remain mindful of the unity of soul, mind, and body. Allow the motion to reflect humility, patience, and submission to God's will, yielding without weakness.

  Purpose: Roll Back teaches one how to respond to challenges with gentleness and prudence rather than force or pride. It embodies the virtue of yielding under God's guidance, demonstrating that even resistance can be sanctified when done in harmony with Divine order. All movements, though gentle, are offered to God.

• Press (Ji): Projecting balanced energy forward.
• Push (An): Controlled exhalation and forward extension.
• Wave Hands Like Clouds (Yun Shou): Graceful side-to-side flow for coordination.
• Golden Rooster Stands on One Leg: Balance and stability posture.

Breathing: Slow, deep, and coordinated - inhale during expansion, exhale during contraction.