[ MUSIC ]>>HELLO AND WELCOME
TO TAI CHI CLASS. I’M DR. DANIEL HOOVER AND
ASSISTING ME IS VERONIKA HOVER. WE START WITH A TRADITIONAL
GREETING. [ MUSIC ] LET’S GET STARTED. WE WANT TO START WITH A
NICE COMFORTABLE WARM-UP. FEET ABOUT SHOULDER WIDTH
APART AND WE’RE GOING TO BEGIN IN A HORSE STANCE. WAIST OPENING, WE’LL
GO TO OUR RIGHT. OUR LEFT. AND ALLOW YOUR
ARMS TO MOVE FREELY. MAKE SURE YOU HAVE ENOUGH ROOM
WITH THE PERSON NEXT TO YOU BECAUSE I KNOW THAT YOU’RE
PRACTICING WITH PEOPLE WITH YOU SO YOU DON’T BUMP
HANDS LIKE THAT. AND JUST RELAX. ALLOW YOUR ARMS — REMEMBER TO GENTLY STIMULATE
AND TAP YOUR KIDNEYS. REMEMBER THAT’S WHERE
OUR ESSENCE IS STORED. GO A LITTLE FURTHER EACH TIME. THIS SHOULD FEEL GOOD. IT’S LIKE, AH, IT’S A GOOD
DYNAMIC, HOLISTIC STRETCH. [ MUSIC ] WE’RE GOING TO KEEP TODAY’S
WARM A LITTLE MORE BRIEF BECAUSE I KNOW YOU’RE
ALREADY WARMED-UP AND YOU’VE BEEN PRACTICING
AT HOME. ALL RIGHT, THAT’S GOOD. LET’S BRING OUR FEET TOGETHER
AND THEN, WARMING UP THE KNEES. SUPPORT THE HANDS ON
THE SIDE OF THE KNEES AND THEN SMALL CIRCLES. GRADUALLY WORK UP TO A RANGE
OF MOTION THAT’S COMFORTABLE FOR YOU AND CHALLENGES
YOU WITHOUT PAIN. [ MUSIC ] OTHER DIRECTION. [ MUSIC ] WE HAVE A PRESSURE
POINT IN THE BACK OF OUR KNEE WE’RE
GOING TO USE TODAY. TAKE YOUR MIDDLE
FINGER AND PRESS FIRMLY IN THE MIDDLE MOST POINT
IN THE BACK OF YOUR KNEE. SO, THERE’S A CREASE
IN YOUR KNEE. RIGHT HERE IN THE MIDDLE. PRESS FIRMLY FOR
ABOUT TEN SECONDS. THIS IS A GREAT LOCAL POINT
IN ACUPUNCTURE FOR THE KNEES BUT ALSO A MASTER POINT
THAT HELPS THE LOW BACK BECAUSE IT TRAVELS
UP TO THE LOW BACK. ALL RIGHT. NEXT, BACK INTO OUR
HORSE STANCE. GROUNDING. FEEL YOUR CONNECTION
WITH THE EARTH. AND WE’RE GOING TO DO A GENTLE
BALANCE EXERCISE THAT’S GOING TO LOOSEN UP OUR ANKLES. SHIFT YOUR WEIGHT
TO YOUR LEFT LEG. RIGHT LEG AND HAND COME UP. AS THE LEFT HAND COMES DOWN. OKAY? IT DOESN’T MATTER
HOW HIGH YOUR FOOT IS. ALL RIGHT. SHOULDERS RELAXED. MAKE SURE YOU’RE NICE AND TALL. NOW WE’RE GOING TO
LOOSEN UP OUR ANKLE. ROTATE A FEW TIMES
IN BOTH DIRECTIONS. IF YOU’RE AT HOME AND
YOU NEED SOME ASSISTANCE, YOU CAN GET A CHAIR OR
A TABLE IN FRONT OF YOU AND HOLD ON LIKE THAT. BUT YOU ONLY WANT TO
HOLD ON A LITTLE BIT. SLOWLY BRING YOUR LEG DOWN. [ MUSIC ] AND TRANSFER YOUR
WEIGHT TO THE OTHER SIDE. NOW, THIS MOVEMENT PATTERN IS
CALLED GOLDEN ROOSTER STANDS ON ONE LEG. AND WE’LL BE DEMONSTRATING
THIS IN A FEW MORE EPISODES. SHOULDERS DOWN AND RELAXED. FEEL YOUR CONNECTION
WITH THE EARTH. GOOD. AND AGAIN, IF
YOU NEED SOMETHING TO HOLD ON TO, THAT’S OKAY. BUT DON’T JUST RELY ON THAT. JUST USE IT AS YOU NEED TO. IF YOU HAVE A WALL, ONLY
TOUCH IT AS YOU NEED TO. STAY OFF OF IT AND
THEN TOUCH IT. OKAY? LOOSEN UP THE ANKLE NOW. BOTH DIRECTIONS. [ MUSIC ] VERY GOOD. AND SLOWLY, BRING IT DOWN. [ MUSIC ] ALL RIGHT, NICE. HANDS ON YOUR HIPS. WIDEN YOUR STANCE. WE’RE GOING TO DO A MODIFIED
DRAGON DRINKS FROM THE RIVER. IT’S A QIGONG MOVEMENT OUT OF THE EIGHT
BROCADES QIGONG SERIES. SHIFT YOUR WEIGHT
TO YOUR RIGHT LEG. STRAIGHTENING YOUR LEFT. BRING YOUR BOTTOM BACK. IN ONE BIG FULL CIRCLE, SWITCH
YOUR WEIGHT TO THE OTHER SIDE. PUSH YOUR HIPS FORWARD
STRETCHING THE FRONT OF YOUR HIPS. AND THE BACK AROUND AGAIN. GOOD. [ MUSIC ] ONE MORE TIME. KEEP IN MIND WE WOULD NORMALLY
WANT TO DO THESE STRETCHES — THESE MOVEMENTS LONGER. SOME OF THE QIGONG MOVEMENTS,
WE’LL DO ABOUT TEN TIMES IN A ROW OF THE DIRECTION. BUT FOR THE SAKE OF TIME, AND SO WE CAN TEACH YOU THE
MAXIMUM AMOUNT OF TAI CHI IN OUR 30-MINUTE SHOW, WE’RE
GOING TO KEEP THE EXERCISE SHORT AND GET RIGHT INTO THE
MEAT OF THE MATERIAL. ONE MORE TIME. REALLY GOT TO FEEL THAT STRETCH. IT SHOULD HURT GOOD. THAT HURT GOOD FEELING, RIGHT? GOOD. ONE MORE THING. WE’RE GOING TO GET BACK
INTO THE HORSE STANCE. LOOSEN UP THE SHOULDERS
AND THE NECK A LITTLE BIT. INTERLOCK YOUR FINGERS
BEHIND YOUR BACK. ROLL THOSE SHOULDERS
BACK AND DOWN AS YOU FEEL THE CHEST OPEN UP. NOW, DO A FEW HEAD
CIRCLES GOING TO OUR LEFT. AND THEN TO OUR [INAUDIBLE]
GO DOWN THAT WAY. NICE AND EASY. FEEL THE STRETCH IN YOUR
NECK WHILE THE CHEST IS OPEN. AND JUST RELAX. REMEMBER, MANY OF THE
TEACHINGS TAI CHI TEACHES US IS TO SLOW DOWN, RELAX. OTHER DIRECTION. ENJOY. BE PRESENT. [ MUSIC ] REMEMBER TO BREATHE. ONE MORE TIME. [ MUSIC ] IF YOU HEAR POPPING IN
YOUR NECK, THAT’S OKAY. IF IT KEEPS GOING AND
OR IF THERE’S PAIN, GO SEE A CHIROPRACTOR. HORSE STANCE. ALL RIGHT. [ MUSIC ] TIME TO GET INTO THE
TAI CHI MOVEMENTS. WHAT I THINK WE’RE GOING TO
DO NOW IS ACTUALLY JUMP RIGHT INTO THE TAI CHI FORM. CAN WE GET INTO OUR
STARTING POSITION? SINCE I KNOW YOU’VE ALL
BEEN PRACTICING AND YOU WANT TO PUT IT TO THE TEST, WE’RE
GOING TO TAKE THE TAI CHI FORM UP UNTIL WHAT WE LEARNED LAST
TIME AND PICK UP FROM THERE. SO, FEET TOGETHER. FACING FORWARD. STARTING POSITION, THIS
IS CALLED [INAUDIBLE]. IT’S A STANDING MEDIATION. IT MEANS EMPTY MIND. CENTER YOUR MIND, BODY, SPIRIT. FEEL YOUR CONNECTION
TO THE EARTH. STARTING. STEP OUT WITH YOUR LEFT. AND THE HORSE STANCE. CENTER. BREATHING IN. LEAD WITH THE WRIST
AT THE SHOULDER LEVEL. AND THEN OUT. SLOWLY LOWER YOUR BODY
AS YOU LOWER YOUR HANDS. SHIFT YOUR WEIGHT RIGHT. OPEN YOUR LEFT TOES OUT. NOW, WE’RE GOING TO FULLY
EXPRESS THESE MOVEMENTS. YOU MAY WANT TO TAKE SMALLER
STEPS OR MODIFY AS YOU NEED TO AND THAT’S TOTALLY FINE. HEEL TO TOE, PARTING WILD
HORSES MANE, THREE TIMES. WE WANT TO FOCUS
TODAY ON OUR POSTURE. AND OPENING AND EXPANDING
OUR FRAME. WIDE OPEN FRAME WITHOUT
COLLAPSING IT. RECEIVE. BALL. PARTING THE HORSES MANE AGAIN. HEEL TO TOE. NOTICE, WE’RE EXPANDING. HALF STEP FORWARD FOR
OUR FIRST TRANSITION. WHITE CRANE SPREADS WINGS. USE YOUR IMAGINATION HERE. YOU’RE A CRANE OPENING
YOUR WINGS. CRANE LOOKS LEFT. RIGHT HAND COMES DOWN BLOCKING. TURN RIGHT. BRUSH ME THREE TIMES. HEEL TO TOE. NOTICE HOW THE LEFT
HAND IS BLOCKING LOW AND THE RIGHT HAND PUSHES. RECEIVE. I’M GOING TO OBSERVE VERONIKA. NOTICE HER HANDS COME ON THE
LEFT SIDE OF HER BODY PREPARING TO BLOCK AND GO ACROSS THE
RIGHT SIDE OF HER BODY. RECEIVE. [ MUSIC ] ONE MORE TIME. AND THEN, WE’LL TRANSITION. HEEL TO TOE. TRANSITION STEP. HALF STEP FORWARD. SIT BACK INTO THAT RIGHT FOOT. HANDS ON GUARD AS
WE STRUM THE LOOP. CIRCLE BACK. STEP BACK WITH YOUR LEFT FOOT. PIVOT ON THE FRONT FOOT. THIS IS CALLED REPULSED MONKEY. STEP BACK — NOTICE
HOW WE’RE PIVOTING ON THE BALL OF OUR FRONT FOOT. [ MUSIC ] REMEMBER TO BREATHE. IN. STEP BACK. BREATHE OUT. GATHER BALL. AND THEN WE’RE GOING TO
HOLD THAT BALL AND PAUSE. VERONIKA, IF YOU COULD
STAY THERE FOR A MOMENT. NOW WE’RE GOING TO
LEARN THE NEXT MOVEMENT. AND IT’S A PATTERN
OF [INAUDIBLE] OFF. AND THEN, ROLL BACK. PRESS AND PUSH. YOU DON’T HAVE TO REMEMBER THAT BECAUSE YOU CAN
REWIND IF YOU’RE ON YOUTUBE. ANYWAY, HERE WE GO. STEP OUT. HEEL TO TOE. WHAT IT ALL MEANS IS YOUR LEFT
ARM IS GOING TO BE LIKE A SHIELD AND YOU SHIFT YOUR WEIGHT,
AND THEN YOU’RE GOING TO HAVE THE SHIELD HERE
AND YOU’RE JUST GOING TO PUSH EVERYTHING AWAY. NOW, WE JUST GAVE ONE. SO, NOW WE’RE GOING TO FOLLOW
THROUGH AND THEN RECEIVE ONE. THIS IS ROLLING BACK. AND THEN, PRESS. BRING YOUR RIGHT HAND
TO YOUR LEFT WRIST. SHIFT YOUR WEIGHT FORWARD. AND PRESS. NOTICE, WE HAVE AN
OPEN EXPANSE OF FRAME. WE’RE NOT COLLAPSED. EXPAND. WE’RE USING
BIOMECHANICAL ADVANTAGE HERE. WE’RE GOING TO CLEAR
OUT AND DOWN AS WE COME BACK ON TO OUR HEEL. AND THEN, PUSH. GOT IT? HOLD IT HERE
FOR A MOMENT. I HEARD SOMEONE SAY, “YES.” SO, SINCE YOU GOT IT, WE’RE
GOING TO DO IT THE OTHER SIDE. RECEIVE. TURN. TURN, TURN, TURN. SHIFT YOUR WEIGHT LEFT. GATHER YOUR TAI CHI BALL AGAIN. WARD OFF. HEEL TO TOE. PUSHING EVERYTHING AWAY. ALL YOUR QI IS GOING HERE
PUSHING EVERYTHING OUT. HOLD FOR A SECOND, VERONIKA. YOU DON’T WANT TO OVER-DO IT. YOU SEE HOW I WEAKEN MY
FRAME IF I GO TOO FAR? IF I GO TOO LITTLE,
I’M COLLAPSED. SO, IT’S, KIND OF, LIKE
GOLDILOCKS AND THE THREE BEARS. YOU WANT IT JUST RIGHT. SO, FIND THE MAXIMUM OPEN FRAME
WITHOUT COMPROMISING YOURSELF. ROLL BACK — ALSO KNOWN AS
GRASPING THE BIRD’S TAIL. JUST PULL THE TAIL
FEATHERS AND PRESS. NOT COLLAPSED. OPEN. HOLD FOR JUST A MOMENT. NOTICE, THERE’S AN
OPEN ANGLE HERE. AND AN OPEN ANGLE HERE. A COMMON ERROR WHEN WE’RE
LEARNING IS WE HAVE THESE 90-DEGREE ANGLES. YOU SEE THIS 90-DEGREE ANGLE? WE’VE BEEN TALKING
ABOUT TAI CHI. WE WANT THE CHI IN THE
CIRCULATION TO FLOW. HERE IS A KINK IN THE HOSE. OPEN UP THE HOSE. ALLOW THE CIRCULATION TO FLOW. SO, GO AHEAD AND MAKE THAT
CORRECTION NOW IF YOU HAVE IT. TAKE IT FROM HERE TO HERE. CONTINUING ON, CLEAR
AS WE CLEAR BACK. AND PUSH. VERY GOOD. SO, WHAT DOES THIS ALL MEAN? WOULD YOU LIKE TO
HELP ME DEMONSTRATE?>>SURE. [ MUSIC ] WE’RE GOING TO BOW AS USUAL
SHOWING SELF-RESTRAINT, SELF-CONTROL, AND RESPECT. PUNCHING POSITION, PLEASE. SO, VERONIKA IS GOING
TO PUNCH IN. GO AHEAD, PUNCH IN. SO, WHAT I’M GOING TO DO IS I’M
GOING TO JUST, KIND OF, CLEAR — GET OUT OF THE WAY OF IT. THERE’S A LOT OF
DIFFERENT THINGS WE CAN DO. I WANT TO SHOW YOU WARD OFF. SO, ONCE I GET OUT OF THE WAY
HERE, I’M GOING TO CONTACT HERE AND THEN I’M GOING TO
EXPAND MY WEIGHT FORWARD. AND I’M JUST GOING TO PUSH. THAT’S WARD OFF. IT’S AN EXPANDING ENERGY. NOW, LET’S SAY SHE JUST,
KIND OF, BRUSHES THAT OFF. SHE’S LIKE, “THAT’S
ALL YOU’VE GOT?” AND SHE COMES IN
FOR ANOTHER ONE. SO, I’M GOING TO
RECEIVE THAT ONE HERE. GRASPING THE BIRD’S TAIL. AND WITHOUT USING FORCE — I’M
NOT GOING TO PULL LIKE THIS — I’M JUST GOING TO SIT
BACK AND TURN MY WAIST. AND IT’S THAT SIMPLE. NEXT IS THE ROLL BACK AND PRESS. SO, PUNCH IN AGAIN, PLEASE. PUNCH COMES IN. I’M GOING TO CLEAR. NOW, AS SHE GOES BY — RATHER
THAN JUST HAVING HER GO BY, I’VE GOT AN OPPORTUNITY
TO STOP THIS RIGHT NOW. SHE JUST HAS TO GO
BY AND THEN, BOOM. I CATCH HER RIGHT HERE. NOW NOTICE, THIS IS
A PRESSING ENERGY. BOOM. THAT’S THE ENERGY. LAST TIME. PUNCH COMES IN. I CAN LET HER COME BY OR I
CAN CREATE A STRUCTURE HERE AND [MAKES SOUND] RIGHT THERE. THERE IT IS. OOPS, SORRY. YOU OKAY? AND ONE, TWO, THREE. AND THEN PUSH. I THINK IT’S ONLY FAIR WE
LET HER PUSH ME BACK, RIGHT? SO, I’M JUST GOING
TO STEP TOWARDS YOU. GET IN YOUR PUSHING POSITION. REMEMBER THE PUSH IS LIKE THIS. SHE’S GOING TO CONTACT ME UP
HERE AND IF SHE’S NOT COLLAPSED AND HER ARMS ARE OPEN, SHE SHOULD BE ABLE
TO SUPPORT MY WEIGHT. SO, I’M COMING IN. SHE CONTACTS ME. AND THEN… VERY EASY, RIGHT? NICE JOB. [ MUSIC ] NEXT MOVE AND PATTERN
IS SINGLE WHIP. SO, WE FINISHED WITH A PUSH HER. READY? GOING BACK
INTO THAT PUSH. [ MUSIC ] SHIFT YOUR WEIGHT
TO YOUR LEFT LEG. TURN TOWARDS THE FRONT. NOW, IMAGINE YOUR HANDS
ARE FLOATING IN WATER. AND THEY’RE JUST
FLOATING SIDE TO SIDE. AND YOUR SHOULDERS ARE
GOING BACK AND FORTH. PAUSE. NOW, WE’RE GOING
TO BRING OUR LEFT FOOT IN AS WE PUSH OUR
RIGHT WRIST OUT. STEP OUT TO THE LEFT. CLEARING. AND PON [PHONETIC]. LET’S DO THAT AGAIN. FROM THE PUSH. WE FINISH THAT PUSH. RECEIVE. SINGLE WHIP — YOUR ARMS ARE FLOATING
FORWARD AND BACK. LEFT FOOT COMES IN AS
YOU PUSH THE WRIST OUT. OPEN LEFT PON AND SET
IT ON TO THAT POSTURE. FEEL YOUR CONNECTION
WITH THE EARTH. SO, WHAT DOES THIS MEAN? LET’S HAVE YOU TURN
ON THIS SIDE. [ MUSIC ] THERE ARE FEW INTERPRETATIONS
TO THIS MOVE AND PATTERN. I’LL SHOW YOU A COUPLE
RIGHT NOW. FIRST, I WANT EVERYONE
TO TAKE YOUR WRIST. BEND IT ALL THE WAY AND THEN
HIT YOUR OWN HAND LIKE THAT. YOU SEE HOW HARD THIS IS? IT’S ACTUALLY A STRIKING
SURFACE. SO, IF VERONIKA —
BECAUSE SLOWING GOING TO START PUSHING MY SHOULDERS
— DO WE [INAUDIBLE]? I’M SORRY. I JUST WANT TO MAKE SURE
SHE DOESN’T HIT, YOU KNOW? SHE’S GOT STRONG — ALL RIGHT. SO, SHE’S PUSHING. SO, WHAT I WANT TO IS
JUST BE SOFT, LIKE THIS. AND SO, WHEN SHE PUSHES
ME, SHE CREATED THAT. AND IT’S JUST A HIT TO THE CHIN. THE OTHER INTERPRETATION —
LEFT LEG FORWARD, PLEASE. VERONIKA IS GOING TO
STEP IN AND PUNCH. I’M GOING TO WRAP THE BRANCH. YOU SEE? SO, IT’S
THAT SAME POSTURE. I’M GOING TO STEP OUT AND PUSH. OKAY? THANK YOU. LET’S TAKE IT FROM THE LAST WARD
OFF, ROLLBACK, AND ALL THAT. SO, HERE WE GO. FINISHING THE FIRST ONE. [ MUSIC ] RECEIVE. TURN TO THE OTHER SIDE. SHIFT YOUR WEIGHT LEFT. GATHER YOUR BALL. OPEN TO THE RIGHT. WARD OFF. [ MUSIC ] RECEIVE. AS WE ROLL BACK, ALSO KNOWN AS GRASPING
THE BIRD’S TAIL. PRESS. REMEMBER, THAT’S
A POWERFUL HIT HERE. CLEAR. OBVIOUSLY,
YOU’RE BLOCKING. AND THEN, PUSH. [ MUSIC ] RECEIVE. SINGLE WHIP. TURN TOWARDS THE FRONT. RIGHT SHOULDER COMES BACK. THIS TIME, I’M GOING
TO WRAP THE BRANCH. LITTLE STYLE POINTS RIGHT THERE. AND THEN OPEN. [ MUSIC ] PON. BEFORE WE MOVE ON TO THE LAST
MOVE AND PATTERN WE’RE GOING TO DEMONSTRATE IN THIS EPISODE, I WANT TO SHOW YOU
A FEW COMMON ERRORS THAT HAPPEN IN THE BEGINNING. AND IT STARTS WITH PUSH. CAN WE PUSH IN THAT DIRECTION? SO, I WANT YOU TO IMAGINE
THERE’S A CAR IN FRONT OF YOU. MY CAR BROKE DOWN. I NEED YOU TO HELP ME PUSH IT. SO, GET YOUR HANDS ON
THE HOOD OF THE CAR. WE’LL LINE UP HERE. HANDS ON THE HOOD OF
THE CAR, ALL RIGHT. I’LL COME TO YOU. [INAUDIBLE] MY HANDS
ARE A LITTLE LONGER. AND FEEL YOUR CONNECTION
WITH THE EARTH. GET READY TO PUSH IT. GET IN YOUR BEST POSTURE. DO YOU FEEL THE POWER? THAT STARTING POWER
YOU HAVE TO PUSH? GOOD. NOW, WHAT I WANT YOU TO DO IS
KEEP GOING FORWARD, FORWARD, FORWARD AND LET THAT
HEEL COME UP. NOW, DO YOU HAVE MORE OR LESS
POWER WHEN YOUR HEEL COMES UP? THAT’S RIGHT. LESS. OKAY. SO, VERY COMMONLY, WHEN WE
DO THIS RECEIVE AND PUSH, OUR BACK HEEL COMES UP. MAKE SURE YOU STAY ROOTED. THE ONLY TIME WE LIFT THAT
BACK HEEL IS TO TRAVEL. OKAY? THE OTHER THING
I’D LIKE TO HIGH LIGHT — LET’S GO BACK TO YOUR
ORIGINAL POSITION, PLEASE. AND SINGLE WHIP. FINAL PUSH TO THE RIGHT. VERONIKA IS DOING A GREAT
JOB FOLLOWING, ISN’T SHE? AND TAI CHI IS ALL ABOUT FLOW. YOU KNOW, LETTING GO. BEING IN THE PRESENT
MOMENT SO WE CAN FOLLOW. SO, WHAT WE NEED TO DO TO GET
INTO SINGLE WHIP IS RECEIVE — BRING THOSE TOES UP
IN YOUR RIGHT FOOT. SO, YOU HAVE IT UP? TURN TOWARDS THE FRONT AND
SEE HOW YOUR TOES FOLLOW? LET’S GO BACK. TOES GO BACK. AND THEN THEY’RE
FOLLOWING OUR HIP. OKAY. LAST MOVE IN THE PATTERN
FOR TODAY IS CLOUD HANDS. WE DO THIS IN THE FIRST COUPLE
OF EPISODES DURING THE WARM UP. HORSE STANCE. [ MUSIC ] SHIFT YOUR WEIGHT LEFT. RIGHT HAND COMES UP. TURN TO THE RIGHT. [ MUSIC ] SHIFT WEIGHT LEFT. SWITCH YOUR HANDS. LEFT HAND ON TOP AS YOU
TURN TOWARDS THE LEFT. WHEN YOU DO THIS, YOU WANT TO
FOCUS ON ONE FLUID MOVEMENT. JUST LIKE ALL THE MOVEMENTS
BUT ESPECIALLY HERE. THIS IS A GREAT TIME
TO PRACTICE THAT. NOW THAT WE’VE GOT
THE TOP HAND MOVING, DON’T FORGET THE RIGHT HAND. YOU EVER SAW THE
MOVIE THE KARATE KID? THIS IS VERY SIMILAR
TO WAX ON, WAX OFF. HIGH BLOCK. LOW BLOCK. [ MUSIC ] HIGH BLOCK, HIGH BLOCK. LOW BLOCK. ALL RIGHT. LET’S PAUSE FOR A MOMENT. AND YOU NOTICE HOW — YOU
CAN JUST RELAX WITH ME. WE’RE GOING TO DEMONSTRATE
THE WRIST GRAB. SO, YOU NOTICE WHEN OUR
HAND COMES ACROSS HERE? BOTH OF US ARE OPENING
OUR HAND AT THE END? WHAT DOES THAT SUBTLE
OPENING AT THE END MEAN? WHAT’S HAPPENING IS YOU TAKE
YOUR WRIST OUT IN FRONT OF YOU AND YOU’RE GOING TO FOLLOW
ALONG THAT WRIST AND TURN. AND LOOK WHAT HAPPENS. IT TURNS RIGHT INTO A
NICE LITTLE GRAB, RIGHT? SO, A LOT OF TIME IN A MARTIAL
SITUATION, MAYBE YOU CAN’T SEE. SOMEONE THREW SOME SAND IN YOUR
FACE OR SWEAT IN YOUR EYES, KIND OF, LIKE WHAT’S
STARTING FOR ME. SO, VERONIKA PUTS HER
HAND IN FRONT OF ME. ALL I CAN — I CAN’T REALLY
SEE HER BUT I CAN FEEL HER. I’M JUST GOING TO TURN MY
HAND AND I JUST CATCH IT. JUST CATCH IT. OKAY? SO, A COUPLE OF TIMES. EVERYONE JUST GO AND FEEL THAT. CLOSE YOUR EYES. SEE IF YOU CAN CATCH A
WRIST WITHOUT LOOKING. GOOD. BACK INTO WAVE HANDS. SHIFT WEIGHT LEFT. TURN TO THE RIGHT. AND THAT SUBTLE OPENING AT
THE END IS THAT WRIST GRAB. ONE MORE TIME. OTHER SIDE. ALL RIGHT. VERONIKA, CAN YOU THROW A
COUPLE OF PUNCHES TOWARDS ME? THERE ARE FEW OTHER
OPTIONS HERE. SO, SHE’S JUST GOING TO
— IN A HORSE STANCE — THROW SOME PUNCHES HIGH AND LOW. NICE AND SLOW. I CONTACT. I DON’T HAVE TO CATCH
HER HAND HERE. I JUST CATCH HER FOREARM. TURN AND CATCH. ANOTHER PUNCH. NOW, MAYBE SHE THROWS
A LOW PUNCH. HERE IT IS. THERE’S THE BLOCK. WE CALL THIS A TIGER’S MOUTH. I CAN BE USED FOR STRIKING. AND IT CAN BE USED FOR BLOCKING. SO, THE PUNCH COMES IN. I JUST CONTACT HERE. IT DOESN’T MATTER IF
IT’S HER RIGHT ARM. CONTACT HERE. SO, THIS IS THE WAVE
HANDS PATTERN. THANK YOU FOR NOT HITTING ME. LET’S TAKE IT FROM THE TOP. ALL THE WAY THROUGH
WITH THE WAVE HANDS. KEEP IN MIND, IN THE
WAVE HANDS PATTER, WE’RE GOING TO BE
DOING SOME STEPPING. READY? [ MUSIC ] STARTING POSITION. WE’RE GOING TO DO THE 24-FORM
UP AND THROUGH WAVE HANDS. DO YOUR BEST TO FOLLOW. IF YOU GET LOST, MAKE
UP YOUR OWN TAI CHI MOVE UNTIL YOU GET BACK. AND IF OUR HAND IS HERE, AND
YOUR HAND’S HERE, THAT’S FINE. WE’LL GET INTO THE
DETAILS LATER. HAVE FUN. READY? AND STARTING. STEP OUT LEFT. [ MUSIC ] BREATHING IN. OUT. GROUNDING YOURSELF. LOWER YOUR BODY A LITTLE BIT. SHIFT WEIGHT RIGHT. NOTICE YOUR TOES COME UP. SHIFT WEIGHT LEFT. GATHER YOUR TAI CHI BALL. KEEP THAT BALL AND
THAT FRAME OPEN. PARTING THE WILD HORSE’S MANE. NOW, THIS LOOKS VERY
SIMILAR TO WARD OFF BUT IT IS A BIT DIFFERENT. I WANT YOU TO WATCH MY
HANDS ON THIS NEXT ONE. PARTING THE HORSE’S MANE
HAS AN ENERGY OF SPLITTING. ONE HAND COMES DOWN AND UP AND
YOU’RE SPLITTING LIKE THIS. IT’S A LITTLE DIFFERENT. RECEIVE. WATCH EPISODE 1 TO
REVIEW THE MARTIAL APPLICATION OF PARTING THE HORSE’S MANE. LAST ONE. HALF STEP FORWARD. LIKE CRANE SPREADS WINGS. [ MUSIC ] LOOKING LEFT. LOOKING RIGHT. NOW, THESE TRANSITIONS
WE HAVEN’T TALKED ABOUT, WE’RE GOING TO SAVE
THEM FOR THE END. AFTER YOU GET ALL THE MAIN
MOVEMENTS, WE WILL TALK ABOUT THESE TRANSITION STEPS. CONTINUING ON. BRUSH KNEE. IMAGINE, YOU’RE BLOCKING
SOMETHING LOW. YOU’RE PUSHING RIGHT
AT THE CENTER LINE. AGAIN, PREPARING FOR BRUSH KNEE. SHE BLOCKS. AND I GO. STRUM THE LUTE. HANDS ARE ON GUARD. AND THEN WE STRUM THE LUTE. CIRCLE BACK FOR REPULSED MONKEY. WE DO IT FOR TIMES. THAT’S ONE. SLIDE THAT FOOT STRAIGHT BACK. AND TWO. AND AS WE CIRCLE
BACK, OUT AS WE PUSH. IN — STAY WITH ME. AND OUT. YOU AT HOME — I
WAS TALKING TO YOU AT HOME. SHIFT WEIGHT LEFT. GATHER YOUR TAI CHI BALL. HOLD IT FOR JUST A MOMENT
AND FEEL THAT ENERGY. REMEMBER, THE FIRST
COUPLE OF EPISODES, WE FOCUSED ON THAT ENERGY. FEEL THAT SPRINGINESS HERE
JUST LIKE WE DO ON OUR FEET. CONTINUING ON WITH WARD OFF. NOW, YOU’RE PUSHING
EVERYTHING AWAY. WE’RE NOT SPLITTING. YOU’RE PUSHING AWAY. STAY WITH ME A LITTLE BIT. AND RECEIVE. VERONIKA IS DOING A GREAT JOB. STAYING WITH ME IS
A LITTLE TOUGH BECAUSE NORMALLY
WE JUST KEEP GOING. I KNOW I’M STOPPING A LITTLE BIT BECAUSE IT’S A LITTLE
HOT — IT’S EDUCATIONAL. BUT WE’RE GOING TO GET OUR FLOW
IN THE NEXT COUPLE OF EPISODES. RECEIVE. TURN, TURN, TURN. THAT FOOT IS TURNING. SHIFT YOUR WEIGHT LEFT. OKAY? NOW, SHE GETS
TO BEAT UP ON ME. WARD OFF. I GO BACK. OKAY. SHE PULLS. I’M NOT PUNCHING THIS TIME. AND THEN, PRESS. OOH, JUST LIKE THAT. CLEAR. SHE’S BLOCKING. AND FINAL PUSH. [ MUSIC ] KEEP IT GOING. SINGLE WHIP. REMEMBER THIS CAN BE A STRIKE
OR A GRAB — A WRIST GRAB. OPEN. [ MUSIC ] AND PON. HALF STEP FORWARD. [ MUSIC ] OKAY. ALL RIGHT. I GOT THIS. FINISH THE SINGLE WHIP
AND RIGHT INTO WAVE HANDS. SHIFT YOUR WEIGHT RIGHT. [ MUSIC ] AND A LITTLE SLOW. WAVE HANDS LEFT. RIGHT FOOT IN. STAY WITH ME A LITTLE BIT. WAVE HANDS RIGHT. GOOD. STEP. USE YOUR WAIST TO TURN. GOOD. NOTICE THE OPEN FRAME? YOUR HEAD IS STRAIGHT
UP AND DOWN. SPINE STRAIGHT UP AND DOWN. NO LEANING. STEP OUT LEFT. GOOD. RIGHT FOOT IN. SINGLE WHIP. ONE MORE TIME. YOU’VE ALREADY GOT
THIS MOVE NOW. LEFT SHOULDER BACK. RIGHT SHOULDER BACK. PUSH THAT WRIST OUT. KEEP THE MOTION GOING. DON’T STOP. DON’T STOP. AND PON. VERY GOOD. WHAT I’D LIKE TO DO NOW IS END WITH A FEW MOVEMENTS
THAT THEY CAN DO. THAT YOU CAN DO AT HOME IN CASE
YOU DON’T REMEMBER ALL THESE MOVES YET. SO, TAI CHI IN A BOX. LET’S STEP UP RIGHT HERE
INTO OUR HORSE STANCE. NOW, THE TENSION IS RISING. YOU’RE AT WORK. YOU’RE AT HOME. YOU JUST NEED TO STEP OUT AND
GET ALL THE ENERGY OFF, RIGHT? SO, ONE WAY IS A NICE RESET. AND THE RESET IS DOING
THE OPENING MOVE — WU CHI [PHONETIC]. TO THE OPENING. THREE TO FIVE TIMES IN A ROW. NICE AND EASY. OKAY. SO, HORSE STANCE. FEEL THE EARTH BENEATH
YOUR FEET. SHOULDERS DOWN AND RELAXED. ELONGATE YOUR SPINE. IMAGINE A STRING GENTLY PULLING
EACH VERTEBRA UP A LITTLE BIT. REGULATE YOUR BREATH. AND WE WANT TO CONNECT THE
BREATH WITH THE MOVEMENT. READY? BREATHING IN AS WE
SLOWLY BRING OUR WRIST UP. [ MUSIC ] AND OUT AS WE BRING THEM DOWN. [ MUSIC ] A FEW MORE TIMES. IN. [ MUSIC ] OUT. [ MUSIC ] AGAIN. [ MUSIC ] KEEP THOSE SHOULDERS DOWN AS
YOU GET TO THE TOP AND OUT. [ MUSIC ] VERY NICE. LET’S LEAVE IT THERE. BRING YOUR FEET BACK
UNDERNEATH YOUR HIPS. THERE’S PLENTY OF
OPPORTUNITY TO PRACTICE. I RECOMMEND DOING THE FIRST
FEW MOVES THAT YOU KNOW OVER AND OVER UNTIL IT
BECOMES MUSCLE MEMORY. ENJOY. MAKE IT A GAME. I’VE SHARED BEFORE —
THIS IS MORE DIFFICULT THAN IT LOOKS AT FIRST. BUT THAT’S NO REASON
NOT TO CONTINUE ON. I HIGHLY ENCOURAGE YOU
TO TRUST THE PROCESS. AFTER THE FIRST SEVERAL
TIMES OF DOING THIS THING, IT’S GOING TO START CLICKING
IF THEY HAVEN’T ALREADY. YOU HAVE THESE LITTLE
BREAKTHROUGHS WHERE YOU’RE LIKE, “WHOA. WHAT WAS THAT?” THAT’S THE REASON
WE PRACTICE TAI CHI. SO, THANK YOU VERY MUCH
FROM VERONIKA AND I. WE’RE GOING TO SHOW OUR
ETIQUETTE AND BOW TO YOU. [ MUSIC ] AND EACH OTHER. AND WE’LL SEE YOU NEXT TIME. [ MUSIC ]

13 thoughts on “Tai Chi for Beginners 03 – “Opening & Expanding your Frame””

  1. Greetings Dr and asistent Hoover I so happy that just find this series of transitions that you are showing but somehow I can not find part 1 and 2 …and I do not want to jump to part 3 without the fist 2…… would you please can you tell me how can I found this tos parts(1-2)I rely appreciate is to me (beginner) the best that I can feel very confi doing this exercise, thank you very much.

  2. Thank you for this wonderful series. I have been attempting to develop basic Tai Chi movements for several years, and though have found it to be very beneficial end enjoyable, I haven't really gotten beyond basic warm up exercises. Your presentation is truly exceptional and Brilliant. Fair to say that your videos have been a life changer for me and have enabled me to progress in a a manner that I have been aspiring to for a while. My wife and I share a common enthusiasm and goal to master the 24 moves. Its really a major part of my daily routine thankyo so much. And your integrating examples of its application as a martial art for protection is right on. G- d bless you and protect you. Thanks again.

Leave a Reply

Your email address will not be published. Required fields are marked *