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Tai Chi Classroom
Essential
1. Body positions
Head: Hold your head straight and imagine as
if you were propping up a load overhead. While doing
so, do not strain your neck.
Neck: Keep it naturally straight and do not
strain it.
Shoulders: Relax them and hold them down. Do
not shrug them or try to extend them forward or backward.
Elbows: Keep them down naturally. Do not lift
them up or hold them stiff.
Chest: Draw in your chest slightly in a natural,
unforced manner. Do not throw it out.
Back: Relax and do not hunch your back.
Waist: Keep it flexible and relaxed. Do not
shove it forward or backward.
Spine: Keep it in the upright position. Do
not lean to one side.
Buttocks: Pull them in and do not protrude
them or swing them from side to side.
Hips: Keep them square and relaxed. Do not
push them out or hold them stiff.
Knees: Knees should be extended naturally and
flexibly.
2. Body movements
With your body kept comfortably in the upright position,
your movements should be smooth, flexible and steady.
With the waist functioning as the axis for the movements
of the limbs, there should be good coordination between
the upper and lower parts of your body.
3. Eye movements
A high degree of concentration is required for guiding
bodily movements with your mind. In the final position
of each form of exercise, the eyes should look either
straight ahead or at one or both hands. In the course
of a movement, the eyes should follow the actions
of the hands or other parts of the body.
Essential points about the movements
Breathing should be deep and even and coordinated
with the movements. Generally speaking, you should
inhale when doing an "empty" or "opening"
movement and exhale when doing a "solid"
or "closing" movement, but you should never
hold your breath forcefully.
All parts of the body should be naturally relaxed
and no rigid force should be applied. Concentrate
your mind on the exercise.
Movements should be circular rather than angular or
stiff. Shifting of body weight should be steady and
a clear distinction should be drawn between the "empty"
and "solid" steps.
Movements should be gentle, continuous and evenly
paced. There may be a change in speed when you execute
a forceful movement, but it should fit in with the
preceding and following movements so as to form a
harmonious whole with them.
Movements of the upper and lower parts of the body
should be harmonious, with movements of the limbs
hinging on the waist. |
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