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Tai Chi with Carol Macrae www.carolmacrae.com 0413346637 Tai Chi Chuan 1. PDF Created with deskPDF PDF Writer - Trial :: http://www.docudesk.com T...
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Tai Chi with Carol Macrae

www.carolmacrae.com 0413346637

Tai Chi Chuan 1. PDF Created with deskPDF PDF Writer - Trial :: http://www.docudesk.com

Tai Chi with Carol Macrae

www.carolmacrae.com 0413346637

Chizen Tai Chi Tai Chi is about a special way of looking at life– a path of inspiration, and a guide towards relaxation and health. Daily practice will not only increase your sense of well-being and help you deal with the stresses of modern day life, but it will also release enormous amounts of creativity, and help you to stay bright optimistic and alert from youth though to old age. This is the reason tai chi has stood the test of time, and why people all over the world, from all walks of life, all ages and all levels of fitness, continue to practise it’s slow graceful movements. Tai chi is thought to date back as far as 3000 BC, it’s roots originating in ancient China. Martial arts flourished in China in the middle ages, when people blended the familiar techniques of punching, kicking and striking with the long and venerable tradition of therapeutic exercise that has developed over time. To this the medical knowledge of the energy structure of the human body was then added, and the result was ‘Tai chi ch’uan’. In recent times there has been a resurgence of interest in the original principles of energy flow which underlie tai chi, and this has led many people, drawn by the inherent grace and beauty, to explore it’s healing and inspirational qualities. The literal translation of ‘tai’ is ‘big’ or ‘great’, while ‘chi’ is translated as ‘ultimate energy’. Tai chi is therefore about generation and feeling energy through movement, the ultimate energy that powers the universe– everything from the greatest star right down to the smallest of microscopic creatures– the universal life force energy. If practiced daily, tai chi will help you to maintain good health and wellbeing, to stay relaxed, and even ward off the ravages of old age. All you need is the natural chi in your body to begin, it’s just a matter of learning how to use it, tapping into an amazing source of energy, liberation and self-discovery. The original form was named after it’s founder Yang Lu Chuan, was developed during the 18th and 19th centuries. The short form was in fact created in the earlier half of the 20th century by Master Cheng Man-ch’ing (19001975). His condensed version of the yang style of tai chi was developed to suit his own busy schedule, and has been his greatest gift to the world. It is recommended that you make tai chi a part of your life, with a little practise each day, to allow the flow of ‘chi’ to fill every part of your body, mind and soul. Once you master the basic principles of tai chi, you will be well on your way to changing your perceptions of the world, and the universe, creating more peace and harmony in your life, which will rub off on others, and help to make the world a better place for all. It is not the end result which will bring true happiness, but the journey, as we enjoy every step along the way.

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Tai Chi with Carol Macrae

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Chizen Tai Chi Rhythm and tempo are the keys to fluent tai chi techniques. In tai chi we incorporate the rhythm of the breath. When we are very relaxed and calm our breathing becomes long and regularly spaced. Conversely when we are excited or angry our breathing becomes rapid and irregular. In tai chi we cultivate regular breathing coupled with slow, carefully measured movements, so that in time we become more internally balanced and harmonise with the natural world. Warm Up * Breathing * Stretching * Twisting– floppy arms * Rotation & warm up of wrists, arms, hips, knee, ankles, etc * Turning the wheel, * Rocking on heels & toes, * Tai chi walking. Basic Stances and Hand Work Long Stance or Bow Stance70% weight on front leg, 30% weight on back leg. Feet shoulder width apart.

Short Stance90% weight on back leg. Front foot may be flat, balanced on heel, or balanced on toes. Front foot in line with edge of back heel.

Flat HandFingers straightened out, but not rigid or stiff, so that the chi continues to flow from shoulders to finger tips.

Cupping the ElbowPalm is a good distance from elbow, in line with the centre of your body. Sometimes seen as fist under elbow.

Palm HandAs if pushing, with either 1 or 2 hands, fingers remain gently curved. Allow breath and chi to flow smoothly. Energy points or chakras in palms of hands.

Holding the BallVisualise a ball being held in various ways, so that there is a good energy flow between the palms.

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The Lotus • Waving Hands in the Air Standing with feet shoulder width apart, knees soft, allow the arms to float upwards, then return down again.

• Turtle Treads Water As hands come down to waist height, rotate the wrists and pull arms in towards body. Circle arms out and around to front, shoulder height, rotate wrists, and part the waters as you bring hands back around (as in breast stroke).

• Snow Rabbit Digs the Earth Lower arms and bring wrists together, then raise arms up and down with the breath. Slowly guide hand s up the body, rotate wrists over and lower hands with palms facing upwards.

• Fair Maiden Gathers the Spring Water Separate hands to the side and scoop up the water, lifting it up to head height.

• And Sprinkles it over the Lotus Blossom Sprinkle the water as you separate hands

• The Sun Shines Down Make wide half circle as you lift arms and hands towards the sky, joining in the centre. Clench hands together and lower to chest height.

• And the Lotus Flowers Open to Greet the Day Raise hands together, then separate, and lower down in a semi-circle

• Push the Wind (with right hand) Right hand up, left hand flat at right angles, push across the body

• Push the Wind (with left hand) Left hand up, right hand flat at right angles, push across the body

• Press the sky Two hands together, palms facing up, push towards the sky

• Press the Earth Turn hands over to face the earth, push towards the ground as you bend the knees

• White Crane spreads his wings (left) Bring hands closer together, then lift left hand as you simultaneously lower right hand

• White Crane spreads his wings (right) Bring hands closer together, then lift right hand as you simultaneously lower left hand

• Snow Rabbit digs the Earth (as above) • Waving Hands in the Air 4. PDF Created with deskPDF PDF Writer - Trial :: http://www.docudesk.com

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Warm Up • • • • • •

Massage Body Pummelling Sinus Massage Breathing Exercises Alternate Nostril Breathing Joint Rotations

Tai-Chi • • • • • •

Bow of Respect Swinging Arms Butterfly Phoenix Moving Ball of Energy Quiet Standing - Sense & Feel Tai Chi Chuan Stage 1

Opening Form Waving of arms

[pivot to left, circle arms, and turn to right, pivoting right foot from the heel]

Grasping the Peacock’s Tail (Ward off to left, step forward with left leg,

then rotate to right) [Step forward with right leg (to the right)] Ward off to the right, and grasp peacock’s tail

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Press (left palm over right wrist)

Sit back (separate hands) Push to Close the Door

[Pivot right foot, lifting toes, to face left. Rotate body left] Circle arms to the left (anti-clockwise) as you turn the body.

Draw left leg in, then step out to the left. Form a hook in the mirror with right hand, forming a Single Whip (left bow stance, now facing left)

Raise Hands (draw right

foot in,

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Tai Chi with Carol Macrae

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then out to the right, empty step on the heel)

Holding a Ball (draw right foot in again, then out as you circle right hand under left, then turn the body to the left)

White Crane Spreads His Wings (empty step bringing left leg in, then step forward onto toes, now facing left)

Brush Knee Sequence Brush left knee and push (left leg steps forward into bow stance, as you push with right hand & brush with left hand)

Play the Loot (half step right leg moves in, empty step, left leg comes in)

Brush left knee and push (left leg moves out again) Brush right knee and push

Brush left knee and push, Strum the loot (half step right leg moves in, empty step, left leg comes in) Brush left knee and push (left bow stance)

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Step Up Parry and Punch Turn left foot out as you step forward 45˚ to the right. Scoop to the left and bring right fist round, wrist facing up, pressing with left palm. Draw fist back to the right hip. Step 45˚ into left bow stance and punch, with the fist held sideways (left palm over right wrist)

Apparent Close Up Slide left hand under right wrist, Sit Back (on right leg), Push forward ( hands separated)

Cross Hands Turn left foot (toes) in, pivot the body to the right. Draw right foot in so feet are parallel., as you cross hands, right (hand on the outside) circling hands in front of the body (up and outwards). Lower hands.

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Stage 2 Diagonal Push To Back Corner From Cross Hands, turn clockwise to back corner, drop right hand as if doing brush knee, push through with left (now facing back right corner), roll back, press forward, sit back and push.

Rotate the body to the left 225°, to form Fist Under Elbow (right fist under left elbow) empty step on left heel.

Repulsing the Monkey Stepping backwards (x 5), left leg as you push with right hand, right leg left push, left leg right push (front foot on heel, toes up).

Diagonal Flying Step out to the right diagonal with the right foot, pivot the body now to face the front in bow stance, lifting right hand up (palm facing you), and left hand down (palm down). Half step, sit back, Raise Arms (toes up) facing the front.

Holding the Ball, rotate body to face the left into...

White Crane Spreads His Wings, (empty step on the toes).

Brush Knee Brush left knee & push with right palm Half step, lift the left leg up then back down, circle arms, then bring them down for Needle at the Bottom of the Sea Bending over forwards, left hand palm down, right hand fingers fanned, short stance, left foot on toes.

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Flash Our Hands (Fanning To The Back) Step forward with left leg into bow stance, as you cross arms (right arm outside), flash out hands, both hands open and facing to the back.

Turn, Sidle and Punch Turn left foot in, rotate body to face right, drop the right hand forming a fist, then lift the left hand. Bring the right foot in, then step out to the right and turn the body, readjusting the left foot. Pull the right fist back.

Sit Back, drop hands to the left, step to the right back diagonal with the right foot as you Step Up, Parry and Punch, body still facing to the right.

Turn out as left foot opens to 45°, Ward Off with left hand, dropping right palm down, then step forward with right foot into

Grasping The Peacocks Tail (ward off, roll back, press, sit back & push). Turn body 180° anticlockwise into Single Whip, now facing the left. Turn left toes in, then step in with right foot (So feet are together) as you... Wave Hands Like Clouds (Cloud Hands) stepping to the left each time for 4 steps and circling the arms and body as you go.

From last step where feet are together, step out with the left foot as you form a hook in the mirror, into Single Whip

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Stage 3 Sit back on right leg, release the hook, pull in left leg so you are standing upright as you Pat the High Horse Feet 90° , left foot facing left, right foot facing front, left hand down and close to the body, right hand shoulder height and out from the body, palms facing each other.

Sit back, step forward to back left diagonal corner with left foot, circling the arms clockwise and turning the body to the right, now facing diagonal front corner.

Separate Arms into a right forearm guarding block, right hand up, left arm close to body, looking to the front corner.

Transfer weight onto front foot and lift right foot, bringing foot in to the body. Cross arms, with right arm on the outside.

Toe Separation as you kick the right toes out to the top corner, arms wide, palms out, looking to the front corner.

Bend right knee as you drop the body, turn right palm up, left palm down with arm dropping closer to body, then step out to the front corner with the right foot, circling the arms into left forearm guarding block, turning the body to now face the back left diagonal corner.

Turn right to face the top corner, cross arms, left on the outside, then repeat Toe Separation left toe kick to the back corner.

Bring the left foot into the body as you cross arms (right arm on the outside).

Left Turn on Right Heel and Left Heel Kick Pivoting the body anti-clockwise, doing left heel kick as arms separate, left arm forward, right arm to the side.

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Bring left foot in, then step into left bow stance as you Brush Knee (Left knee & push with right),

Brush Knee (right knee & push with left hand), then Circle to Right and Punch Down Drop hands to right, form a fist with right hand and punch down (left leg out, left palm facing down, punching with right fist).

Turn Sidle and Punch Turning the body 180° clockwise to face the left,

Step Up Parry and Punch

Right Heel Kick

Sidle to the Left to Tame The Tiger

Sidle to the Right to Tame The Tiger

Right Heel Kick Then do little 45* pivot to right and Boxing the Opponent’s Ear Left Heel Kick Step up Parry & Punch Apparent Close Up Sit Back, Push to Close the Door Cross Hands the FININSH!

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