2019 October


October 15, 2019by Daphne

One of the fundamental Tai Chi movements is the Tai Chi walk and depending on the style of Tai Chi that you are learning it depends then on the variation of the Tai Chi walk that you will be practising. I am going to concentrate on the Yang Style Tai Chi walking. I’m going to break it down into about five easy parts. So let’s get started.

Always remember to practice your Tai Chi with a really good posture. I’ve got a video of that – some top tips for you and always listen to your own body and move within your own limitations and comfort zone.

I’m going to kick this off with our starting position. So if I stand facing centre. Facing forwards, facing you guys at home and I’ve got my hands in this position for now just to demonstrate the point. I’m going to turn this foot out to a 45 degree angle.¬† I’m now, if I was stood in a square, I’m pointing my body, as a whole and that foot to the corner. So a corner of my own square. I’m going to tap this foot in. All my weight now is on that back supporting leg, it’s pointing to the corner, my hips are pointing to the corner, my Dan Tien, all my core, my whole body it’s all to the corner.

My next move is I’m taking my heel out. Now at this point my hips and all my body is still facing that corner but my my heel is planted on the floor here and if I brought it back actually hip width apart so aim for quite a wide position here with your heel.

Third move is that we are going to put this toe down and we’re transferring our weight forward, It all happens together. And we end up in our Bow Stance. Now let’s just break that down. So we’re here facing the corner, as I put my toe down and transfer my weight, my hips, my Dan Tien all power this movement. I’m facing centre. Facing you guys at home, I’m facing the front. 70% of my weight is on this front leg. The front leg is bent. The front foot is facing forwards. Back leg is straight and the back foot is
still pointing towards that corner. So let’s just do that last part again. From our heel, with toe down, transferring the weight into our Bow Stance and I’m moving from corner to centre.

Final part is that I’m rocking back , transferring my weight back into this back leg and the toe is coming up. Then I’m going to
turn my waist, turn my hips, turn my whole body to face the corner on the other side. So from the centre here, the rock back, we turn to that corner and then I’m going to transfer my weight. This time we’re going the whole hog, finishing off the step and tap it in.¬† Then I’m here starting position but with the other leg.

So heel out, all my body’s facing the corner. Then we’re going to transfer my weight, toe down into my Bow Stance. I’m rocking back, hips are still facing forwards and then I’m turning everything to face the corner and I’m standing up, transferring the weight and tapping in. I’m going again. So heel out, toe down, transfer the weight, rock back, turn to the corner and stand up here. Heel out, quite wide, toe down, transfer the weight, so headed for the centre, we’re rocking back, turn to the corner and stand up and tap in.

Now there’s a couple of things to work on, that’s the bare-bones. One is making sure the move suits you so from a health and
well-being point of view we want to make the position of our knees and the use of our thighs safe and comfortable so if you need to make it a small step, a small step forwards and keep the movement quite upright into a very shallow, a very small Bow Stance and then rocking back only ever so slightly, not much bending this knee, turning round and tapping in. The angles may be a bit shallower so we’re not using as much of our movement due to limitations. In that time just listen to your own body, pull up so it’s a bit more of an upright stance and just make the movement small. Don’t step out too far, don’t step out too wide and don’t bend too low.

On the flip side of that, so we can really go low and we’re sinking down this weight, grounding into the floor. Putting our heel out and we’re transferring the weight, powering that Dan Tien from corner to centre. We’re rocking back, still keeping on a very low
level, turn and stand up here. We’re not going tap this foot in and we’re taking it all the way through. Heel out, we’re taking it¬† forward, we’re rocking back keeping it nice and slow and steady continuous movement.

So it just depends what level you are practising at, as to whether you require more modification of this movement or maybe you really want to go whole hog and do it with lots of balance and control.

I’m going to go outside. It’s a nice sunny day and I’m in a video myself just walking up and down. So¬† you can see, hopefully the Tai Chi walk Yang Style in action.

Thanks for joining me. Tai Chi walking is one of the fundamental movements and I hope this video has got some way to break it down into smaller portions. Like I say always listen to your own body. There is always a modification that you can use so that you can practice Tai Chi. It’s for everybody and make it suit yourself.

OK I’ll see you next time. Check out any videos. If you’ve really enjoyed this video then CONSIDER SUBSCRIBING I really do appreciate your support. Thanks. Bye



October 8, 2019by Daphne

Hi, so todays’ video is going to focus on¬†Tai Chi for Balance and Strength. I’m going to share with you a short, simple routine

that you can follow along and then practise regularly at home. It’s going to work our major leg muscles and hopefully it will improve our strength so that we can improve our balance.¬†So without further ado let’s get started straight away. I’m going to jump straight in with the routine¬†today but if you want a full body warm up before we practise our Tai Chi then check¬†out the video above. That goes through a lovely warm up that will get all your body moving¬†and prepared ready for our Tai Chi practise.

Make sure you’ve got a clear floor area so¬†you’re not going to trip over anything and¬†always do all of the moves within your own¬†comfort zone. Really important to keep exercises¬†within your own limitations, listen to your¬†own body. Make sure you don’t push too far.¬†We’re hopefully moving forwards step by step,¬†we don’t want to injure ourselves and take¬†a step backwards.

Starting with your feet together. Think about¬†your posture whilst you are here. Nice relaxed¬†stance. Joints tension free. We’re¬† going to¬†breath in and breath out, sinking our weight¬†into that right leg. I’ll do it mirror image.¬†We’re peeling our left foot off the floor¬†and we’re going to place it into our Parallel.¬†I’m going to centre my weight here. Very important¬†so weight is 50/50 on each leg. Breath my¬†arms up, exactly like our Opening Stance and¬†bend down, sinking down, just a little bit.¬†Small little knee bend here. Inhaling as I’m¬†coming up, bringing my hands down and stepping¬†that left foot in. We’re going to repeat that¬†on the other side. So breathing in, breathing¬†out. So this time sinking into that left leg,¬†peeling off that right leg, nice and slowly,¬†taking your time. Really centre the weight¬†here and inhaling and exhaling. So we’ve just¬†brought our feet to the Parallel Stance, hip¬†width apart. Bringing our arms down, closing the stance. So we’re going to repeat that.¬†Inhale, exhale. Centring the weight. Transferring¬†the weight so that we can step back in. And¬†again. Sinking the weight, so we can peel¬†that foot off and make our movement. Centre¬†the weight. One more time.

Repeating the move but this time adding a little tap in to progress the movement and¬†challenge the strength of the legs and to¬†hold that knee bend for a little bit longer.¬†So follow along. Inhaling and exhaling, sinking the weight¬†into that right leg. This means you can release¬†this left leg to make the movement. All our w eight in that right leg. Peel down and centre¬†the weight here. Inhaling and exhaling as¬†we bend our knees. Just into a comfortable¬†position. We’re going to transfer our weight¬†back to the right hand side. We’re tapping¬†that left foot in and taking it out. Replacing¬†it, centring our weight again. Lifting up,¬†bringing the arms down and stepping in. That’s¬†do that on the other side. Inhale, exhale.¬†Sinking that weight into that left leg so¬†we can peel that right leg off. Centring our¬†weight here. Inhale and exhale. Just to a¬†bend wherever you are comfortable. We’re transferring our weight to the left hand side¬†and tapping in. We’re taking it back out. Lifting up, bringing it down and stepping. Let’s do that again. Really taking your¬†time. Thinking about where your weight is,¬†so we’re transferring it over to tap in, taking¬†it back out and up. And again, other side.¬†Let’s repeat that. And final time.

The final progression. We’re going to hold¬†the knee bend for a little bit longer. We’re¬†going to bring our hands in and push back¬†out so it extends the amount of time that¬†we’re holding that knee bend. Inhale, and¬†exhale. Sinking that weight, peeling that¬†foot. Centring the weight here. Grounding¬†into the floor. Bring our hands in and¬†push forwards, bringing them into our table¬†top. Transfer our weight, tap in, tap out.¬†Lift up and bring it in. Let’s do that on¬†the other side. Centre the weight and really¬†ground into the floor here. Bringing our hands¬†in, we’re pushing them out. We’re bringing¬†them into the table top.¬† Transferring, tapping¬†that toe in, taking it back and lift up. Bring¬†it down and stepping in. Let’s repeat all¬†that. Final time.¬† Remember to keep breathing, keeping it calm. Holding this knee bend here.¬†Pushing out. Transferring and tapping in.¬†Final time.

If you practise that regularly you will definitely increase the strength in your legs. Make sure your knees are safe and comfortable position. Now if you want to challenge your leg strength even more, you can do exactly the same exercise but in Horse Stance. So with that we would be breathing in, breathing out . As we peel our foot off we would be taking it a little bit further than hip width apart so that we can sink down a lot deeper into our Horse Stance. Only do this when your leg strength is up to it and making sure again that you stay within your own comfort zone and limitations.

So I’ll do one repetition of each of the routine using Horse Stance just so that you can see. Breathing in and breathing out. Sinking the weight. Peeling that foot off, this time¬†slightly wider than hip width. So a big long¬†stride . Centre your weight again, very important.¬†Inhale and then really sinking down. So you’re¬†going to sink quite low and holding it here.¬†Bringing the hands in, push and exhale and¬†then bring the hands down. I’m going to transfer¬†my weight. I’m tapping in, trying to keep¬†it as if I’m keeping the same level. Bringing¬†it in. Inhale and exhale. Peeling that foot¬†off, slightly wider than hip width this time¬†so I can inhale. Centre the weight and exhale,¬†really pushing down into that Horse Stance.¬†Sinking down. Inhale and exhale, holding that¬†bend, bringing the hands down. Like I’m under¬†a low ceiling, I’m trying to keep myself in¬†the same position, so it’s really challenging¬†those thighs. And stepping in.

Hope you’ve enjoyed todays routine. It was¬†all about Tai Chi for Balance and Strength.¬†LEAVE ME A COMMENT BELOW to let me know what¬†benefits you’ve had from practising Tai Chi¬†on a regular basis and if it has helped to¬†improve your leg strength and your balance.¬†If you’ve enjoyed todays video then check¬†out some of my others. Lots of short, easy¬†to follow routines there. Also LIKE, GIVE¬†ME A THUMBS UP.¬†And SUBSCRIBE TO THE CHANNEL. Please help¬†me out and subscribe to the channel. That¬†way I know that you want more of these videos¬†to follow along at home. Take care and I will¬†see you very soon.

 



October 1, 2019by Daphne

Hello again friends. Lots of people have been asking me for a really simple, easy¬†to follow, very short QiGong flow that they could include in their daily¬†routine. So I’ve put together three moves that you can join in with. I want you to think about your posture, your breathing, really taking it easy, slowing it right down and being very present and mindful within the exercise and that way you get the benefits of this QiGong flow as a really effective mindfulness exercise.

OK let’s get started.

Most of this flow uses our upper body so we’re just going to loosen that off and¬†then get straight into the QiGong flow. We’re turning our head. The other way. Chin to our chest and just looking up to the ceiling. Where the ceiling meets the wall, in front of me there. Shoulder roll. Feeling that tension¬†slipping away from the body. Loosening those joints. Moving our hands forward, making a circular shape, our arms curving round and our back also curving round as if we are leaning over a big¬†beach ball and we’re gonna bring it back. Inhale on the way up here, exhaling as we move down. Feeling that movement. Moving our hands as if they’re moving through water.

OPEN AND CLOSE THE QI BALL

Moving our hands to hold a Qi Ball. About the size of a tennis ball. I’m gonna open the Qi Ball and close it. Like it’s a piece of elastic, we’re pulling it apart, pushing it back together. We using the force, using the natural resistance and the energy around us to play with our energy. Our breathing is inhaling on the way out and exhaling on the way in. Focusing on the palms of our hands, Lao Gong Points, they are our energy points. And again.

YIN OPENS AND YANG CLOSES

Moving through to Yin Opens and Yang Closes. Bringing our hands to our sides. We’re moving our hands up to shoulder height, our palms facing down. Good opportunity to open the chest, stretch out those arms through the fingertips and then we’re turning our palms up, bringing our hands down. Scooping them forwards, a bit like our Cross Hands. Taking them out, extending out. Inhaling, opening the chest. Exhaling. Smooth and steady with our movement. Moving continuous. Again being present and mindful of movement. Feeling your own flow. That’s what I like about QiGong. Feel your own flow, able to get into the zone. Stretch out any of that stress

EXCHANGING HEAVEN AND EARTH

Moving through to Exchanging Heaven and Earth. So holding a Qi Ball slightly¬†bigger this time, the size of a football. We’re bringing this lower hand and we’re stretching it out up to the ceiling. Fingertips pointing over in the direction and from one side to the other.¬†Our other hand lowering down, fingertips facing forwards. Diagonal stretch across the back. Then we’re bringing it to our ball. Bottom hand comes up, stretches to the ceiling. Opening that chest and again breathing in. Inhaling on that stretch. Listen to your own body just stretching, within your own comfort zone and you can visualise the stretch going further than you can physically do and this also helps with the process. You can add that little knee bend, whatever feels natural to you. Again feel your own flow.

Taking your time. Taking your hands round through Hugging the Tree coming to rest at the Dan Tien. The centre of our energy. Holding the hands here and let’s take three breaths in. Clearing the mind, calming the breathe, feeling relaxed and at peace. Mind body connection.

CONCLUSION

I hope you found that QiGong flow, a short, simple and easy to follow and¬†something you can incorporate into a daily Qigong routine. It’s also great as a mindfulness exercise to help in stress relief, keeping calm and developing that mind-body connection. Please tell me below in the comment section how you’re getting on and how you’re enjoying these videos. That way I know to create some more for you. Looking forward to next time. Please subscribe,¬† take care and enjoy your Tai Chi and Qi Gong.