Materials
Class Outline
9 Weeks Spring Session 2024
A detailed description of the content of each class, including the programmed training and activities.
Spring Tuesdays Meditation - Curriculum
Spring Tuesdays Beginners - Curriculum
Spring Thursdays Intermediates - Curriculum
Spring Thursdays Advanced - Curriculum
Spring Saturdays Meditation - Curriculum
Spring Saturdays Beginners - Curriculum
Tai Chi Essentials
Principles and Guidelines
Essential knowledge that will assist you throughout your training journey.
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.
Biographies
Inspirational People
Spiritual leaders and personalities who spent their lives trying to change the world by bringing peace and harmony.
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.
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.
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.
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.
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.
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.
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.
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.
Traditional Tai Chi Elements
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
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
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.
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
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
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 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.
QiGong - Silk Reeling
In silk reeling, the movement is continuous. If one thing moves, everything moves. All training is directed from the center.
Ba Duan Jin Qi Gong in Sitting Position
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
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.
QiGong - Daoist 5 Yin Organs
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.
Twenty Basic Moves
Warm-up and basic training exercises.
Balancing Crane
Created by Patricia Corrigan Culotti
It is an excellent exercise that prepares you for the Traditional Yang Style form movements.
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.
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.
Traditional 37 Short Form
Based on the Long 108 Tai Chi form. More mindful of the internal arts and health benefits of active relaxation.
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.