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Learn the art of Tai Chi with Tiffany Chen in this first segment out of four.
Tags:Step by Step Tai Chi - Segment 1,acacia fitness,exercise,fitness,health,martial art,Tai Chi,tai chi chuan,tiffany chen
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As you begin the form you step out, turn in and you should not be double weighted. You want to let all the weight sinking to the balls of the feet, have a slight bend in the knee, relaxing the hips and let the energy fill-up from the bottom, up into the arms and now into the finger tips. And you want to relax, let the arm shrink back to the body, relaxing the hips, letting the weight sink back down to the balls of the feet and using that energy to help bounce back up into the fingers and then letting the arms just relax down by your sides, all the way down and relax the hips.
Now all your weight should go into the left leg, you should spin open on the right heel, shift your weight, place the left foot out gently, shift your weight and now with all the weight in the left leg you want to turn in on the right heel, left palm in front of your chest, right palm down by your side.
Now turn over the left side with your palms facing each other, as if you are holding a big beachball, lift the right heel, turn on the ball, place the right foot out, shift your weight and turn in. And you want to turn it on the heel of the left foot. Turn to the right and you want to shift your weight back, bringing the left palm under the right elbow, relaxing all the way into the left leg and then spinning off the left leg, palms coming down by the side and as you shift your weight forward, palms are going to float up, and when the weight is all on the front leg, you are going to turn and press. Now your palms should be touching. Shift your weight back, all the way into the left leg, let the elbows relax back, shift your weight forward and after you have all the weight in the front leg, you are going to use that energy to help push your fingers out.
So one step out, two turn in and now you are going to relax, collapse, double weight, exhale, let all your energy sink down to the balls of the feet and you are going to use that energy to help fill up internally. Fill up in the finger tips, all the way out and now exhale all the way, relax the lower abdomen, let all the weight sinking to the balls of the feet again and use that to initiate the movement of the fingers up and then down and relax again and exhale all the way emptying out your mind, emptying out you solar plexus, letting everything to sink down to the floor and now take that energy and use that to bounce back up, spin open on the right side, shift your weight, place the left foot out, shift your weight, letting all the energy sink down exhaling and inhaling as you turn in and come up and now you want to turn to the left, exhale, relax, relax the right knee letting the heel come up off the floor, turn, place the right foot out, shift your weight, let the weight sink all the way down and you are still exhaling and now turn in, wake up and inhale.
Turn to the right, shift your weight back exhaling relaxing, relaxing all the way for the back leg and now you want to spin off with the left leg, let the palms come down, inhale and now as you shift into the right leg, relax, relax all the way exhaling and when you get the weight all on the front leg and you turn and press, come up and inhale.
Shift your weight back, let your arms shrink all the way back to the body, exhale. Shift your weight forward; get that extra little breath out, right before you push and inhale.
As we go through the form this time we want to try and use proper body mechanics. You want to try and let the energy sink all the way down, all the way down into the floor, into your root, into the balls of your feet, before you initiate any movement. Your movement should start from a strong foundation and a strong base. You also want to remember that whichever leg the weight is shifted into is your active leg. That's your positive leg. The weightless leg is your negative leg and that's just following the movement of the positive leg.
So as you relax here exhaling all the way, we are setting up our base for the next movement. The next movement is going to be done on our left leg, as you see the weight shifting; the left leg is actually opening up the right hip as the right leg is staying weightless. Then you shift the weight into the right leg and the right leg is placing the left leg gently down and then here we are shifting the weight into the left leg and the left leg is now becoming our positive leg. And the left leg is now pulling in the right hip.
Now we are relaxing over the left leg, turning over to the side, palms turning over, you are relaxing the right knee and actually using the left leg to open up the right hip. Place the right leg down shifting your weight all the way into the right leg and using the right leg to pull in the left hip. Now with the weight in the front, you are going to turn to the right and then shift your weight all he way back into the left leg, letting the weight sink all the way down into the left leg and now you are using the left leg to help spin the palms down and open to the side, keeping the weight all in the back, shifting your weight into the front leg, and it's not until all the weight is in the front leg that you are going to turn and press and it's actually the right leg that's bringing the palms together.
Now relax all the way back into the left leg, let the arms shrink all the way back to the body, relaxing the hips, shift your weight all the way into the right leg and now the right leg is going to help push the fingers out.