【A must-have course for beginners in Tai Chi – A detailed explanation of the basic Footwork of 8 Forms 】
A Tai Chi footwork course that even beginners can easily master is now available!
Take feet as the root and steps as the bridge
A set of Tai Chi foundation training methods specially designed for modern people
The benefits of practicing Tai Chi
1.Strengthening the body: It can effectively improve heart and lung function, enhance muscle strength (especially in the legs), and improve the body’s balance, flexibility and coordination.
2.Relieve stress: Slow and deep breathing, combined with mental guidance, helps relax the nervous system, alleviate anxiety and stress, and improve sleep.
3.Improving balance and preventing falls: The unique center of gravity transfer and single-leg independent movements of Tai Chi can significantly enhance the balance ability of middle-aged and elderly people, making it one of the best exercises for preventing falls.
4.Cultivating one’s temperament: Long-term practice can foster a composed, peaceful and focused nature, achieving the effect of self-cultivation and nurturing one’s character.
5.Auxiliary rehabilitation: It has certain auxiliary therapeutic and rehabilitation effects on chronic diseases such as hypertension, arthritis and diabetes.
Instructor
The instructor for this tutorial is Xian Feng
（National First-level referee and coach for Short games National Second-Class Athlete
The first place in Tai Chi and the second place in Tai Chi Sword at the 2024 National Wushu Routine Championships.）
Course Catalogue (Basic Steps of Tai Chi)
1.太极热身练习-TaiChi Warm-up Exercises
2. 左右野马分鬃 – Part the Wild Horse’s Mane
3.搂膝拗步 – Brush Knee and Push
4.揽雀尾 – Grasp the Sparrow’s Tail
5.左右穿梭-Shuttle left and right
6.倒卷肱 – Step Back and Repulse the Monkey
7.云手 – Wave Hands Like Clouds
8.掩手肱捶-Hidden Hand Thrust
Main features
1.Simplified and easy to learn: With only 7-8 movements, the difficulty is greatly reduced compared to the dozens or even hundreds of movements in traditional routines, making it highly suitable for beginners with no prior knowledge.
2.The content is concise: Although the movements are simplified, it covers the main hand shapes, footwork, body techniques and techniques of Tai Chi, such as 掤, rolling, squeezing, pressing, plucking, 挒, elbow, leaning, etc.
3.Retain the essence: The entire set of movements maintains the traditional Yang-style Tai Chi’s style characteristics of being upright and comfortable, expansive and generous, smooth and flowing, and continuous.
4.Balanced and comprehensive: The routine structure is reasonable, including symmetrical left and right movements (such as “Wild Horse Parting Its Mane”, “Catching the Sparrow’s Tail” and other left and right postures), allowing the body to receive balanced exercise.
5.Short time: It takes about 2-3 minutes to complete a full set, which is convenient for practice during short breaks such as morning exercises and work breaks.
Learning suggestions
1.Proceed step by step: Don’t be in a hurry for quick success. Start with individual movements and, once you become proficient, gradually connect them to complete sets of movements.
2.Emphasize the foundation: It is of vital importance to lay a solid foundation for “Tai Chi steps” (such as bow steps and empty steps) and basic hand postures.
3.Understanding the connotation: Knowing the name of each movement and its offensive and defensive meanings helps to better reflect its charm.
4.Perseverance: The benefits of Tai Chi can only be manifested through long-term and consistent practice.
Introduction to Tai Chi
Tai Chi Chuan, originating from China, is an ancient internal martial art and a practice for harmonizing mind and body. It is renowned for its slow, graceful, and flowing movements. By synchronizing breath, mental focus, and motion, practitioners aim to cultivate and smooth the flow of Qi (vital energy) within. This enhances physical strength, calms the spirit, and boosts vitality. More than just an effective method of self-defense, it is often described as “meditation in motion.” Today, Tai Chi is globally recognized as a profound form of holistic exercise, suitable for people of all ages and fitness levels.
Q&A
Q: How much practice space is needed?
A: 1.5 square meters is sufficient
Q: Suitable for what age group?
A: Suitable for people aged 16 to 70
