The following is a general outline of some movements in my practice and in sessions I do with others (elements of stretching, yoga, qigong, and tai chi)(sessions are typically 30-60 minutes depending on which movements are performed)(my personal practice includes sun salutations). Core elements for mindfulness as these are performed = BPR, breath awareness, posture/body awareness, relaxation.
Video links are included below with Eight Pieces of Brocade (video), Tai Chi Fit Flow movements (video)(click on FLOW Workout)*, 18 Form Tai Chi Qigong Shibashi Set 1 (video), Tai Chi 24 Form (video), and some illustrations are also below.
Warm Up
Arm swings (side rotations, lifts, cross chest), wrists and fingers, hip rotations, knee bends, shake legs, squats, weight shifting (side to side)
Movements
Heaven and earth (interspersed throughout)
Neck movements (forward and back, side to side, tilt, roll)
Shoulder rolls, shoulder shrugs, add hands
Hands to heaven, push walls
Side bends (static, dynamic)
Spinal twists (rotating kidney touch, shoulder touch)
Balancing- forward leg raise, lateral leg raise, tree, single leg squat
Swim, hug tree/sink chi
Paint walls (single hand, expand to two hands and sway like palm tree)
Open curtain
Thrusts (forward, side)
Bend bow shoot arrow, lawn mower
Circles
Cloud hands
Accordian
Windshield wipers
Row boat
Toss balls/ cast cares
Fly like bird
Sequences
Eight Pieces of Brocade (individually or sequentially) (video): 1. Push Heaven 2. Bend Bow Shoot Arrow 3. Separate Heaven and Earth 4. Owl Gazes Backwards 5. Bear Sways 6. Punches 7. Kidneys to Toes 8. Bounces
Tai Chi Fit Flow movements (video)(click on FLOW Workout, 52:37)
* (if you want to purchase the Tai Chi Fit Flow Workout on Udemy, wait for a discounted price or add it to "wishlist" until it's discounted)
Tai Chi Sequences 1, 2, 3
Sequence 1
Block, brush knee push hand, cloud hands, up block/thrust (maiden works shuttle), white crane spreads wings
Sequence 2
Part horse's mane, block, needle at bottom of sea, cloud hands (x2), transition, lift heaven push earth
Sequence 3
Part horse’s mane, grab sparrow's tail, push (x2), small transition, white crane spreads wings, pinwheel, block, brush knee push hand
6 Form Tai Chi sequence - opening form, cloud hands (x2), single whip, play lute, brush knee push hand, part horse’s mane, grasp sparrow tail, close with cross hands
8 Form Tai Chi sequence - opening form, forearm rolling both sides, brush knee push hand (both sides), part horse’s mane (both sides), cloud hands (x2), rooster stands on one leg, heel kick, grasp sparrow tail (both sides), close with cross hands
18 Form Tai Chi Qigong Shibashi Set 1 (video) (opening form, opening the heart, paint rainbow aura, separate clouds, repulse monkey, row the boat, cast cares upon sea, gaze at moon, pushing palms, cloud hands, one with sea and sky, push waves, flying dove, punches, flying goose, dharma wheel, cross lateral knee and heel raises, balance and store chi)
Tai Chi 24 Form (video at end of article)(opening form, part horse's mane x 3, white crane spreads wings, brush knee push hands x 3, strum (hold) the lute, repulse monkey x 4 (stepping backward), grasp sparrow’s tail, left (ward off, roll back, press, push), grasp sparrow ‘s tail, right (ward off, roll back, press, push), single whip, cloud hands, single whip, high pat on horse, right heel kick, double punch to ears, left heel kick, snake creeps down and golden rooster stands on one leg, left, snake creeps down and golden rooster stands on one leg, right, maiden works shuttle, both sides, needle at bottom of sea, fan through back, turning body, parry and punch, apparent close up, cross hands, close stance
Closing
Heaven and earth, sink chi, standing pose
Meditation (breath focus, body scan, progressive muscle relaxation, visualization, lovingkindness/metta, etc.)
Illustrations of stretches/yoga, 8 pieces of brocade, 18 form, 24 form:
