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Materials

Class Outline

8 Weeks New Summer Session 2024

A detailed description of the content of each class, including the programmed training and activities.

New Summer Tuesdays Meditation - Curriculum

New Summer Tuesdays Beginners - Curriculum

New Summer Thursdays Intermediates - Curriculum

New Summer Thursdays Intermediates Level 2 - Curriculum

New Summer Saturdays Meditation - Curriculum

New Summer Saturdays Beginners - Curriculum

Tai Chi Essentials

Principles and Guidelines

Essential knowledge that will assist you throughout your training journey.

Lists

Postural Alignment

Important Points

Warm-Up Exercises

Breathing and Stretching

These movements are very helpful in bringing calmness and warmth into your body. You should add a few of them to your daily practice.

Warm-Ups

Neck Movements

Zhan Zhuang (Standing Tree)

Biographies

Inspirational People

Spiritual leaders and personalities who spent their lives trying to change the world by bringing peace and harmony.

Reflections of Life

Yongey Mingyur Rinpoche

Mister Fred McFeely Rogers

Sadhguru Jagadish Vasudev

Gurudev Sri Sri Ravi Shankar

Maya Angelou

Thich Nhat Hanh

Alan Watts

Meditation Essentials

Helpful Information

Necessary knowledge that will assist you with your training.

7 Chakras

Singing Bowl

Meridians and Dan Tians

 

QiGong - Water Series

Created by Lynne Cove

Relaxing warm-up movements help prepare your body and mind for Tai Chi training.

Movement List

Fire and Summer QiGong

By Mimi Kuo-Deemer

Exercise List

These exercises focus on forms that uplift and nourish the heart, the central organ related to Fire in Chinese medicine and qigong.  

5 Element Qigong Practice

By Mimi Kuo-Deemer

YouTube Channel

Exercise List

This full, 12-minute video includes practices for the elements of Wood, Fire, Earth, Metal, and Water and their associated organs and meridians. Each element is demonstrated with some instructions and repeated a few times. Once you have learned them, it's a wonderful practice to do on your own.

Qigong 18 Forms - Shibashi

By Mimi Kuo-Deemer

Exercise List

The 18 Forms, or Shibashi, is considered a moving meditation for health. These movements were created in 1979 by Professor Lin Hou Sheng.  He developed this set of forms specifically to help with conditions such as back pain, lung disease, and hypertension. This makes this Qigong practice one of the most popular worldwide.

Winter QiGong - Element Water

By Caroline Hassan Voss

Free Style Fusion Fitness

Exercise List

These are the exercises to strengthen, cleanse, and stretch the Bladder and Kidney Meridians. To aid relaxation, meditation, and focus on the breath and movement. The exercises can also be performed in a seated position and are suitable for all ages.

LEAP Gentle QiGong

Created by LEAP Service

Exercise List

This gentle exercise combines Tai Chi and Qi Gong with various adaptations to help make the routine safe and comfortable. Developed by the therapists in Toronto Rehab's LEAP Service (Living Engaged and Actively with Pain), this routine is great for starting a gentle exercise program at home.

QiGong The Five Animals (Standing Version)

By Stan Sieradzki

Exercise List

The Five Animals is a powerful sequence of movements that moves every joint, muscle, and energy channel in the body. The slow and smooth series of moves also relaxes the body. It calms the mind… reducing stress and anxiety… at the same time, clearing the energy flow in the body and boosting the body’s capacity to rejuvenate and heal.

The Eight Silk Brocades

By Mimi Kuo-Deemer

Exercise List

It is also called Ba Duan Jin in Chinese and is the most popular Chinese Qi Gong Form. It dates back to 168 BCE. This practice is divided into eight sections, each focusing on a different physical area and Qi Meridian. The Ba Duan Jin training has excellent benefits and complements Tai Chi practice. 

QiGong - 5 Elements

By Franziska Rüscher

The five elements are rooted in Daoist philosophy and aim to explain natural developments in the nature surrounding us and human life. 

Theory

Instruction

Traditional Tai Chi Elements

By Stanwood Chang

Harvard Health Publishing

Exercise List

Basic moves to introduce you to the ancient art of Tai Chi. From the experts at Harvard Medical School. Performed by Stanwood Chang.

Seated QiGong for Seniors

By Bodhi Batista

Exercise List

This Seated Qigong program is excellent for seniors or individuals with lower body injuries that don't allow them to perform a standing Qigong program.

Daily TaiChi for Beginners and Seniors

By Don Fiore

Exercise List

Don Fiore's Tai Chi practice incorporates movements that help circulate energy throughout the body and also help with balance and mental clarity. The exercises can also be done while sitting down.

Tai Chi for Seniors

By Randal Lau

Exercise List

This program improves mobility and balance. It also provides easy-to-do movements to facilitate a range of motion in the joints. Exercises are modified to consider restricted movements of the joints while seeking to improve quality of life.

Seated Qi Gong Exercise for Strengthening the Immune System

Created by Alex Hui

Movement List

This QiGong exercise aims to boost the immune system and is suitable for everyone. Prevention is better than cure. These movements don't require much space. All you need is a comfortable chair.

Heaven Earth Heart Mantra - Kuan Yin Sitting QiGong

Created by Sheng Zhen Society

Step-by-Step Instruction

Every movement in this QiGong exercise is unique. As you persevere in your practice, your awareness is brought to a higher level, bringing about your understanding of life. The purpose of this QiGong is to sustain you in the quest for love and the search for a land of peace and tranquility. 

Seated QiGong - Guided Meditation

Created by Marisa Cranfill (YoQi)

This routine is a perfect combo of qigong and meditation designed to facilitate a deep state of tranquility and energetic balance. Seated qigong enlists the spinal cord and moves energy through the central meridian channel.

QiGong Description

QiGong to Circulate Your Energy

Created by Marisa Cranfill (YoQi)

These exercises use progressive loops to circulate the Qi through the body. Circulation exercises are best done after purging and tonification exercises so that there is ample pure Qi in the Dan Tian.

Detailed Instruction

QiGong - Silk Reeling

Center Life Balance

In silk reeling, the movement is continuous. If one thing moves, everything moves. All training is directed from the center. 

Instruction

Ba Duan Jin Qi Gong in Sitting Position

By Peter Chen

Baduanjin Qi Gong is one of the most popular forms of Chinese Qi Gong, used as an exercise for more than 1000 years to improve health. The Baduanjin as a whole is broken down into eight separate sections, each focusing on a different physical area and Qi Meridian. It is easy to learn and very convenient to practice.

Eight-Section Brocade Instruction

The Five Animals and Universal Flow

By Stan Sieradzki

Practicing Qigong consistently and even with as little as 20 minutes a day, you can replenish your body’s ‘vital energy’ at a profound level, reawakening your body’s natural self-healing capacity.

Form List

QiGong - Daoist 5 Yin Organs

Dr. Jason Gordon

These gentle exercises require a bit of endurance and flexibility. Please consult your physician before training. Avoid cold wind, direct sunlight, lightning storms, and electrically charged wires or power plants when practicing outdoors.

Instruction

Twenty Basic Moves

Created by Tricia Yu

Warm-up and basic training exercises.

Movement List

Diagrams

Fab Four

Balancing Crane

Created by Patricia Corrigan Culotti

It is an excellent exercise that prepares you for the Traditional Yang Style form movements.

Balance Crane

Tai Chi Fundamentals® Adapted Program

Created and Performed by Tricia Yu

A simplified version of the Yang Style Traditional Form. These movements are the building blocks of more advanced Tai Chi Forms.

Complete List of Movements

Tai Chi Fundamentals® Original Program

Created and Performed by Tricia Yu

This form is an excellent introduction to Tai Chi. This shorter version of the Traditional Yang Style form will prepare you for more complicated Tai Chi movements.

Complete List of Movements

Traditional 37 Short Form

Created by Cheng Man-Ch'ing

Based on the Long 108 Tai Chi form. More mindful of the internal arts and health benefits of active relaxation.

Movement List

Books and DVDs

Recommended Materials

You can purchase either one of these books or DVDs for at-home practice to help you with your training.

Products List

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