T'ai Chi is an ancient Chinese

system of exercise for health and

Hwa Yu Tai Chi
relaxation and self-defense. It
promotes physical and mental
health by combining exercise,
meditation and relaxation
techniques. It calms the mind and
relaxes the body as they blend
together to unify as one. The
combination of slow movements
and deep breathing brings peace
and relaxation. Playing T'ai Chi can
help you develop calmness,
coordination and balance. The slow,
even flowing movements allow you,
regardless of your physical
strength, to participate at your own
pace. The gentle movements can be
fit into any busy schedule.

T'ai Chi is a marvelous

exercise where ability increases
with age. The Chinese have a
saying "A well-used hinge never
becomes rusty!" The benefits of T'ai
Chi accumulate with daily practice--
like saving a penny a day with
Benefits of Practice
The Beginners Form
Learn to develop calm-
• Build Calm-Assertive Energy
assertive energy
• Improve Balance
• Strengthen Breathing
• Increase Relaxation
• Integrate Mind & Body
• Gentle Workout
• No equipment needed © 2008, Thomas Tai Chi
Association. All rights reserved.
 Tai Chi Standing Meditation Walking
Rowing
Stand Still --Start with 5 minutes, and
KEY PRINICPLE: Easy to Move
gradually build up to 20 minutes. Begin with the feet shoulder width
Use abdominal breathing and focus Empty Container
apart
your attention on dissolving the
tension in your body --always from top Shift Weight 1st -then lift empty
Step Forward-- Front toes pointing
to bottom. Breath slowly through the foot.
straight ahead in "rowing"
nose. Visualize your body as taking in
position ...back foot turned
clean energy, filling the hollows inside When walking, be sure to put the
your body. Then breath out as the slightly out in "walking position".
forward foot flat on the floor (heel
tension dissolves and is released, to toe) BEFORE you put ANY
draining out through the bubbling well Maintain the upper body in the
weight on it.
points at the balls of your feet. Only "Standing" position--hips tucked
use a maximum of 70-80% of your under, head suspended, knees
Shink your weight completely to
breathing capacity -- never strain. bent.
one foot, step out with the empty
Key Points
foot, touch the heel down first and
Rowing consists of two parts:
the rest of the foot to the toe.
* Feet shoulder- width apart (toes pointing straight ahead) shifting weight forward and
* Weight evenly distributed on shifting it back.
both feet / Knees are slightly bent
Keep the stepping foot empty until
it is completely on the floor--then
* Head is held as if suspended from above by a thread Rowing is circular -- when you go
shift your weight completely...like
* Chin tucked-in forward your body goes down
* Hips tucked under first, then up.
* Fingers extended tucked-in down with the palms facing backwards, rounding the arms
* Raise the elbows out to the sides All the work is done from the hips
* Leave enough room under each armpit to hold an egg down--using the legs. Never let
* Tongue lightly touching the roof of the mouth just behind the upper teeth. your knee go further forward than
directly over the front toes.

The arms are held in the "push"

position, hands at shoulder level,
palms out.

Switch feet to exercise both legs

equally.