Why Tai Chi
In addition to the general health benefits of taijiquan, each movement of the form has internal applications that affect the energy flow of the body.
01Opening
This movement focuses the mind, causes relaxation, restores the internal systems and external muscles to their proper alignment, which in turn results in comfort. The chi breathing is harmonious, invigorating to the spirit, and tones the nervous system.
The form
02
This invigorates the nervous system. It also strengthens the muscles of the face and neck and improves circulation and complexion of the skin.
03
This diagonal upright opening of the human figure extends and contracts the chest and back, toning the spinal nerves, up righting the coccyx and strengthening the alertness if the cerebrum.
04
This exercise contracts and strengthens the posterior muscles of the body. It also increases strength in the legs.
05
The emphasis here is on the training of the abdominal, waist, shoulder, and posterior muscles. It tremendously increases the extending and contracting strength of the two arms.
06
The entire nervous system is benefited by this form. It also centers the spinal cord.
07
This form emphasizes the splitting and enclosing of the limbs and the contracting and expanding of muscles. They strengthen the muscles of the back and abdomen and help relieve constipation. The lungs are expanded and become strong, thereby helping to strengthen the heart. The legs and thighs are strengthened, and circulation is improved.
08
This movement expands and contracts the joints, bones, and muscles of the hips and legs. It emphasizes split energy, and thus increases the flow of blood to the abdomen, improving digestion. The liver is invigorated, lungs expanded, and the knee and hip joints are made flexible.
09
The individual gains tranquility and calmness by the direct flow of energy from the tan tien (psychic center) to the whole body. Nerves are calmed, and the mind becomes peaceful and concentrated. Besides the reduction of excess weight in the waist line, it gives a general felling if joyfulness and well-being.
10
This movement stimulates the chi (energy) of both arms, develops the chest, and improves posture.
11
These forms increase the energy in the legs.
12
This makes the spin supple and elastic. It also strengthens the muscles of the arms.
13
These increase the elasticity of the thighs, and buttocks, and benefits the neck, shoulders, arms, thighs, calves, ankles, back, and abdomen. They invigorate the whole system.
14
These forms vigorously contract and strengthen the abdominal muscles, tone the spinal nerves, and abdominal organs as a result of concentrating the center of gravity on one leg without wavering.
15
This form relieves cramps and stiffness of the neck. It strengthens the entire chest and spinal area. The expansion of the legs and hands benefits those areas.
16
The knees and the life force of the spinal cord are particularly benefited by this form.
17
This form harmonizes the outer form of the body and stimulates the internal glands and organs. It trains the strength of the shoulders, back, and legs. It also develops the lungs, neck, arms, wrists, knees, calves and ankles.
18
This form reduces excess fat around the waist. It strengthens the waist as well as the thighs.
19
The glandular functions are balanced. This form also strengthens the spinal column and knee joints and promotes flexibility in the hips.
20
This form increases the peristalsis of the bowels, invigorates the appetite, harmonizes gastric excretions. It also tones the spinal nerves and abdominal organs.
21
By vigorously stretching the arms, inhalation and exhalation are emphasized. The movements also tone the sympathetic nerves.
22Closing
This form promotes the healthy flow of chi and concentrates the mind.
— Based on the teaching and writings of Master George Ling Hu.
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