Warm-up:

 

Qi Gong - Healing forms: Ba Duan Jin (Eight Silken Movements) , Yi Jin Jing (Muscle-Tendon Changing Classic) Wu Qin Xi (Five Animals) and Silk reeling (Chan Si Gong)

 

Ba Duan Jin (Eight Silk Brocades)

Health benefits:​

• Physical: Improves physical health, enhances muscular strength and flexibility, strengthens internal organs, improves circulation, and promotes bone strength.​

• Mental: Reduces stress and anxiety and calms the mind.

• Specifics: Certain exercises within the sequence help respiratory problems, regulate the spleen and stomach, and strengthen the lower back and kidneys.

 

Silk Reeling (Chan Si Gong)

Health benefits:

• Body Awareness: Develops a deep understanding of your body and how it moves.

• Coordination: Improves coordination and the ability to move the body as a unified whole.

• Strength: Builds internal and external strength.

• Internal Energy: Enhances internal energy (Qi) through the spiraling, continuous motions.

 

Tai Chi Forms:

Yang, Chen and Wushu styles

 

Tai Chi weapons:

Sword, Broadsword, Kung Fu Fan, Shaolin Cane for Self-defense, Whip staff (short stick)

 

Yang Style Tai Chi (most popular for health)

Health Benefits:

• Excellent for stress reduction and calming the mind.

• Improves posture and breathing.

• Enhances balance and reduces risk of falls (especially for seniors).

• Good for joint mobility and gentle strengthening without strain.

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Chen Style Tai Chi (the original style)

Health Benefits:

• Strengthens legs, hips, and core (due to lower stances).

• Improves cardiovascular health (movements can be more vigorous).

• Builds flexibility, body awareness, and resilience.

• Deeply massages the internal organs through spiraling motions (silk reeling).