Materials
Class Outline
7 Weeks Fall Session 2024
A detailed description of the content of each class, including the programmed training and activities.
Fall Tuesdays Meditation - Curriculum
Fall Tuesdays Beginners - Curriculum
Fall Thursdays Intermediates - Curriculum
Fall Thursdays Intermediates Level 2 - Curriculum
Fall Saturdays Meditation - Curriculum
Fall Saturdays Beginners - Curriculum
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Tai Chi Essentials
Principles and Guidelines
Essential knowledge that will assist you throughout your training journey.
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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.
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Biographies
Inspirational People
Spiritual leaders and personalities who spent their lives trying to change the world by bringing peace and harmony.
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Meditation Essentials
Helpful Information
Necessary knowledge that will assist you with your training.
QiGong - Water Series
Created by Lynne Cove
Relaxing warm-up movements help prepare your body and mind for Tai Chi training.
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LEAP Gentle QiGong
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.
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Fire and Summer QiGong
These exercises focus on forms that uplift and nourish the heart, the central organ related to Fire in Chinese medicine and qigong.
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5 Element Qigong Practice
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.
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Qigong 18 Forms - Shibashi
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.
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Winter QiGong - Element Water
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.​
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QiGong The Five Animals (Standing Version)
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.
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The Eight Silk Brocades
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.
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QiGong - 5 Elements
The five elements are rooted in Daoist philosophy and aim to explain natural developments in the nature surrounding us and human life.
Instruction​
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Seated QiGong for Seniors
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.​​​
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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​​​​​
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Twenty Basic Moves
Warm-up and basic training exercises.
Fab Four​
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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.
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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.
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Traditional 37 Short Form
Based on the Long 108 Tai Chi form. More mindful of the internal arts and health benefits of active relaxation.
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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.