Page 11 - Simplifying T'ai Chi Rev3 2017

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The Five Elements 92
Five Steps & Eight Energies (13 Postures) 94
Five Steps 94
Eight Energies 95
Chapter 11 Maxims For Enjoyable Safe Practice 97
General Movement Maxims 97
Focused and Calm – Empty Mind 97
Relaxed and Soft 98
Concentration 98
Slowness 98
Spontaneity and Natural Movement 99
Coordination 99
Rooted and Sunk 99
Balance 100
Empty and full 100
Summary of Best Practice 101
Chapter 12 Introductory Practice 103
Just To Get You Started 103
A Quick Reminder 103
Warming Up 105
Cooling Down 106
A Simple Introductory Qi Gong 107
A Simple Static Qi Gong '5 Element' 108
Five Element Qi Gong Movement Sequence 109
Five Element Qi Gong As A Simple Form 114
A Few Basic Sun Style Movements 115
Introductory Sun Form Movements 116
A Few Basic Yang Style Movements 126
The 8 Step Yang Form 126
Chapter 13 An Introduction To Zhan Zhuang 133
Standing Like A Tree 133
Before You Begin Zhan Zhuang 134
Important Practice Tips Before You Start 135
The Postures Of Zhan Zhuang 137
Commencing 137
First Posture - Wu ji (the primary energy posture) 138
Second Posture - Embracing the Tree 139
Third Posture - Holding the Belly 140
Fourth Posture - Standing in the Current 141
Fifth Posture - Holding a Ball in Front of the Face 142
Finishing the Session 142
Sequencing the Basic Postures 143
Chapter 14 A Potted History of T'ai Chi 145
Chen Style 147
Yang Style 147
Hao Style (Wu Hao Style) 151
Wu Style 151
Sun Style 152
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