taichi exercises


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.

 



January 11, 2019by Daphne23

INTRO
It’s really important before starting any exercise that you warm up properly. Warming up increasing our heart rate, gets our blood pumping and moving around our body, it loosens off all our body parts ready for the movement and exercise to come.

I’d recommend doing all our exercises within your own comfort zone. Listen to your own body because you know it better than anybody else and if it doesn’t feel right, it possibly isn’t.

I’d also recommend speaking to your GP if you’re new to exercise, if you haven’t exercised in a while or you’ve had a health or medical condition that you might need to discuss before starting off on a new exercise regime.

So the first thing we are going to do is a nice warm up. In Tai Chi and QiGong we take this nice and slowly and gently. We’re going to move each part of our body, one by one, loosening it off and getting ready for exercise.

TAI CHI AND QIGONG WARM UP
HEAD & NECK – Move the head to the right, nice and slowly, just as far as you can and bringing it back to centre. And to the left. Back to centre. Chin to your chest, looking down to the floor. And with care, taking your head all the way to the ceiling and bringing it back to centre. Looking forward we are going to do our ear to our shoulder, so keeping your shoulders down. And the other way. We’re going to look around the room, taking our time, drawing a circle with our chin. And the other way.

SHOULDERS – We’re going to roll the shoulders, three times and three times the other way. Bringing our hands to our shoulders and we are going to increase that circle. Drawing circles with our elbows. And the other way, taking them back.

HANDS – We’re going to bend our knees. We’re going to draw our hands and squeezing in our hands tight and relax. We’re going to do that again, so drawing our hands in tight, squeezing and relax. And last time, drawing them in, squeezing them tight and relaxing.

TORSO & SPINE – We’re going to bend our knees. We’re going to turn from the waist. This is called ‘Knocking on the Door’ but we’re keeping it nice and gentle, just within our own comfort zone. We’re just turning from the waist as far as we can. We’re not turning to put any pressure on our knees, we’re letting our arms swing nice and natural, and just letting our body just loosen off around the spine. Keep it going.

BODY & ARMS – We’re just going to reach out to either side, stretching out the waist from side to side, just as far as you can. Again listening to your own body, keeping it within your own comfort zone. Keeping those shoulders relaxed. Four more, three, two and one.

HIPS – We’re going to do some hip circles. So forward, side, back, side. Let’s do that three times. And the other way.

FULL STRETCH & INHALE/EXHALE – We’re going to take a nice in breath, all the way in and all the way out, bending our knees. Let’s do that again. Bringing it all the way up and all the way down. One more time, bringing it up and all the way down. Yeah good.

LEGS – We’re just going to take our foot out, heel and bringing it back. Pushing it out, heel. And heel, bending that supporting leg and let’s do one more, heel and change legs. So we’re going to go heel and bring it in. And heel and bring it in. Heel, last one. And Heel and bring it in.

We’re warmed up and ready. Enjoy your Tai Chi and QiGong.