The first video contain instruction similar to how this tai chi form is taught during my classes, the 2nd video is of all the movements joined together filmed from front and back to make it easier for you to learn.
75. Repulse Monkey X 3 - step back, weight on front leg76. Slanting Flying Posture - shift left, elbow in, turn on toe, step back, watch low right hand77. Raising Hands Step up - right hand up, left hand down78. White Crane Spreads its Wing79. Brush Knee - left side80. Needle in Deep Sea - right hand81. Open the Fan, Penetrating the Back - left hand forward, right back82. Turn Body Hammer - turn right, right hand is hammer
During tai chi practice we don’t just breathe in and out but time our breathing with our movement. Any yin or contracting movement correlates with an in breath, any yang or expanding movement correlates with an out breath. The timing of this breathing is also important, the movement and the breath begin and end at the same time; this means the whole of the yin movement equals one complete in breath and the whole of the yang movement equals one complete out breath Article Continued Below.
In the beginning you may feel that you cannot do this and that you need to take a number of breathes which each movement or you will get tired or puffed. This is because your breathing capacity has not yet been fully developed, in this case return to normal breathing and allow the breathing to find its own path.
Often the fault of difficulty in timing of breathing can be traced not only to lack of fitness but also to the issue of control. Remember breathing is one of those rare functions in the body that can be performed automatically or can be changed emotionally or controlled mentally. The problem with unskilled control is that the breathing will become tense and we will not be able to relax therefore slipping back into the stress response Article Continued Below.
Everyone’s breathing changes its rhythm throughout the day whether we realise it or not. When we are asleep it becomes longer and deeper, after we wake up and the day progresses it becomes shorter and shallower depending on the challenges we come across during the day. We all mainly notice this when we are feeling the work load of the day and our breathing becomes more strained.
You know the saying when you are stressed take a couple of deep breathes? This works because our mind and body are interrelated, breathing deeply is a sign that you are relaxed; this then affects how you feel mentally and you get some mental relaxation from it. In the same way if you are mentally relaxed then your body and breathing will also relax; this understanding is a key to getting benefits from your tai chi Article Continued Below.
The first place you may find difficulty in timing your breathing during tai chi practice is in a class setting. This is because everyone’s breathing rate is different, yet in a group we need to time our movements with everyone else otherwise we will all run into each other. During group practice it is advisable to allow the breathing to take care of itself, everyone’s breathing will be different so to try to adjust your timing will just make you tense and tired.
When performing with a group breathe normally and physically judge your timing based on the person on the corner of the group in the direction you are looking at. In this way the people on the four corners can time out the groups speed and everyone will have beautiful synergy.
This article was written by Stephen Procter, instructor from Tai Chi Health for Life, Australian College of Tai Chi & Qi Gong and Meditation Instructor from Meditation in the Shire, Kirrawee NSW, Australia. If you wish to post this article on another website or in a publication please respect the author and reference / link back to this website, thank you