Welcome to another program in the Tai Chi series. Designed not only to instruct but
to entertain and inform. Tai Chi for seniors is an exercise program designed for people
over the age of 50. It is ideal for improving fitness, flexibility, relaxation and mental
concentration. In fact, it improves all aspects of health to enable you to enjoy your chosen
lifestyle. Dr Paul Lam is an internationally renowned Tai Chi teacher and a family physician
in Sydney. His team has designed this Tai Chi program especially for seniors.
A wonderful feeling of well-being makes you feel good to be alive and you find that you
can relax more and you can tackle any jobs that come along with ease. I'm not saying
you can finish them all but you can really feel well about it.
I feel very calm when I'm doing it although sometimes I can get frustrated when I'm learning
something new or when the brain slips from one form to another but then I find that's
good for me too because it's making me think. I just feel nice, it's a warm feeling and
a very calming feeling. The movements presented in this video are
the same as other Tai Chi movements in the sense that they contain the same essential
Tai Chi principles. We simply designed the movements to be more suitable for people over
50 by making them easy to learn, easy to practice, easy to remember and of course still delivering
the many health benefits like other Tai Chi movements. Before we start let's look at the
history of Tai Chi, what it is and why it is so beneficial to health.
We will start with an introduction of Tai Chi followed by warm up exercises. After the
five standard Tai Chi movements there are four additional movements and the sitting
Chi Gong. Tai Chi is the most famous of the Chinese martial arts. It consists of fluid,
gentle and graceful circular movements, relaxed and slow in tempo. Breathing is deepened and
slowed, aiding visual and mental concentration, relaxing the body and allowing the life force
or Chi as it is known in Chinese to flow unimpeded throughout the body. These techniques help
to integrate the mind and body and allow the achievement of total harmony of the inner
and outer self. Tai Chi is a very important part of the Tai Chi practice. It is a very
important part of the practice of the inner and outer self. Tai Chi is practiced throughout
the world not only as a form of exercise but also for its many well documented health benefits.
It provides improved general health and also has been shown to accelerate healing and impart
longevity. Tai Chi is a powerfully effective art form that has been proven to relax and
help the body and the mind and is considered suitable for almost anyone of any age or physical
capability to learn. The essential principles of Tai Chi are based on the ancient Chinese
philosophy of Taoism which stresses the natural balance in all things and the need for living
in spiritual and physical accord with the patterns of nature. According to this philosophy
everything is composed of the two opposite but entirely complementary elements of Yin
and Yang working in a relationship which is in perpetual balance. Tai Chi means in Chinese
the supreme ultimate and consists of exercises equally balanced in both Yin and Yang which
is why Tai Chi is so remarkably effective as a means of exercise and as a way of maintaining
a healthy body and mind. Yin and Yang are the complete polar opposite of each other
and are found in all things in life. In nature everything tends towards a natural state of
harmony and so Yin and Yang are always in total balance. The softer, more pliant and
yielding, more feminine and more negative aspects in anything are viewed as Yin while
the more masculine, harder, more rigid and more positive aspects are seen as Yang. Both
sides complement each other completely and together form a perfect whole. Anything which
is perfectly balanced and in harmony will be at peace, a state of mind which leads naturally
to longevity. A perfectly harmonised person will show this balance and completeness by
his or her tranquillity and peacefulness of mind. There are many styles of Tai Chi. We
have chosen Yang style for this video because it is easy to learn. Up to now most of the
scientific studies done were based on the Yang style. These scientific studies have
proven that practising Tai Chi gives people many health benefits. Yang style is gentle,
graceful and can be easily adapted by people of different physical abilities. Before we
start, it is very important to know that the
warm up exercises are very important. All warm up and stretching exercises should be
done slowly and carefully. If you have any doubts as to whether you should do them, please
consult your doctor. We are going to start with some exercises to extend the range of
movement in the neck. Head tilts first. Stand comfortably, make sure your back is straight,
make sure your chin is tucked in and look over your shoulder. Turn your head slowly
to look over your shoulder, hold it for two or three seconds, back to the start and now
look to the other side. All these movements should be done three times. Don't rush them,
particularly the neck. This will be the last one. Back to the centre. Now we are going
to put the ear to the shoulder. As you are doing this, resist the temptation to lift
your shoulder towards the ear. Shoulder should be down. From the beginning, tilt your head
to one side as far as is comfortable for you, back to the beginning, to the other side.
Hold for two or three seconds and continue. If you start to feel uncomfortable, you should
stop these exercises. You always remember to do what's natural and comfortable for you
without forcing it. Back to the centre. Right now we are moving down to the shoulder. We
are going to do an exercise to extend the range of movements in the shoulder area. So
feet comfortably apart on the floor, and then we are going to do the shoulder movement.
Hands again to cross in front of you slightly, stretch up, up, up and down. Back to the thigh.
As you come up, breathe in and exhale as you go down. And one more. Inhale. Exhale. Inhale.
And exhale. Good. In between exercises, we are going to do a couple of exercises to extend
the range of movements in the shoulder area. So we are going to do a couple of exercises
to extend the range of movements in the shoulder area. And exhale. Good. In between exercises,
just move around a bit to relax your body. Now you might need your feet a little closer
together. We are going to stretch the spine a little here. Reaching up with one hand
as if you are going to pick fruit from a tree. Go up onto your toes as far as is comfortable
for you. Keep yourself off balance. Hold for two or three seconds and come down again.
Now the other hand. Don't look up at the hand that is reaching up or you might just lose
balance. One more each side. And down. And last one. And down. Now for the leg exercises,
these are to improve the range of movement in the hips. You will find it good to have
a chair for support and balance. The first one we are going to do is to extend our leg
backwards. So make sure your back is straight. Weight on one foot and extend the other back
and off the ground only as far back and lifting it as far as you comfortably can. Change legs.
Once again, three is a good repetition. But if you find that two suits you, well, leave
it at two. After you have done these a few times, you will find that you will be able
to feel like doing more. One more each side. Press in back and foot off the ground. Back
straight. And last one. Right. Now for this other leg one, you should stand behind your
chair. Use the chair to support yourself. Don't lean heavily on it if you can avoid
it. It's just there as security for you. This exercise is to extend the leg to the side.
This is for the range of hip movements. Right. Standing on one leg, stretch up to the side,
down and the other leg. Remembering just to lift your leg as high as is comfortable for
you. If you find that two movements are enough, don't force it for three. And last one. Right.
Now move to the side of your chair. The next exercises are to improve the range of movement
in ankle and knee joints. Standing on one leg, raise the other so that the thigh is
parallel to the floor. Rotate the ankle three times in one direction and then reverse three
times in the other direction. Now from the knee three times, big circles with the lower
leg. And reverse. Change legs. Weight onto one leg, lift the other. From the ankle, three
circles. And reverse. Now from the knee, three big circles with the lower leg. And reverse.
Now to finish up, we're going to walk around extending the fingers, clenching. Extending,
clenching. Extending and clenching. Change direction, this time rotating the hands from
the wrists. And reverse. And that's it. Throughout these movements, please remember that if there
is any medical condition preventing you from doing the movements exactly as Dr Lam is showing
you, it is quite alright to compromise a little. Do everything within your comfort zone. Do
not overstretch or push yourself. If you have any doubt or are experiencing any discomfort,
please consult your doctor. Welcome back. I'm going to start with two basic steps.
Throughout these lessons, I'll be using the same teaching format. Firstly, I will demonstrate.
Hello, Dot. Then I will teach Dot and then we will turn around with our backs facing
you to demonstrate together. You should try to follow us whenever others or myself turn
around with our backs facing you. After that, Dot and the group will repeat the movements
again for you to follow. Part one, separate feet. Separate your feet. When we start, your
feet are together. And make sure your body is straight or upright. Tuck your chin slightly
in. Relax your shoulder. Leave a small space between the armpit. Relax your hands. Relax
your knees. And when you start, lift the left heel up first. Separate your feet so that
both of your feet are separated roughly shoulder width and parallel to each other. Now we will
turn around and show you. Now follow Paul and Dot. Start, separate your feet. Now follow
Dot. Part two, bring your left foot in. Bend your knee first. Then bring your left foot
in closer to the right foot. Bend your knees slowly and only slightly to a level that's
comfortable to you. Don't bend too much. And when you bend your knee, make sure you bend
by moving your hip or flex your hip and your knee and keep your body upright. Dot will
turn around sideways to show you what we mean. Bend down slowly. Now you can see Dot is bending
this hip joint and knee joint so her body is still straight. And her knee cap, if you
draw a line from knee cap to the toe, the knee cap should never go past this line. Otherwise,
you'll be bending too much. Okay, Dot will turn around. Let's do that again from open
stance. Right, bend your knees and then put your weight on the right foot and bring your
left foot next to the right and only on your ball of your left foot so your left heel is
above ground, not touching ground. I will start from the very beginning. Separate your
feet. Then bend your knees slowly and rest your weight on the right foot and bring your
left foot next to the right. Now follow Dot. Part 3, step to the left. So bring your left
foot out, step out to the left. Now lift the left foot up just above ground and step to
the left and then rest your weight on both feet. Both of your feet should be roughly
parallel and roughly shoulder width. Keep your knees bent. Again, we start from the
very beginning. Follow us. Separate your feet, bend your knee, bring your left foot next
to the right and then step your left foot out and rest your weight between both legs
and keep your knees bent. Now follow Dot. Part 4, bring your right foot in. Bring your
right foot closer to the left and then you can put the weight down on this foot. Make
sure both feet are separated by some distance, roughly the distance of two feet. Now follow
Paul and Dot. Start, separate your feet, bend your knee, bring left foot in, step out
with the left foot, then step in with the right foot. Now follow Dot. Part 5, step out
to the left. Basically this is the same as before and we'll be doing three of this. Now
lift the left heel up and bring your left foot out, step out to the left and rest the
weight between the two feet. Now follow Paul and Dot. Bend your knees, bring the left foot
in, step out with the left foot, bring the right foot in, step out with the left foot
again. Now follow Dot. Part 6, bring the right foot
in and the third step. So bring your right foot in and step out with the left and bring
your right foot in. As previously, bring your right foot in and then rest your weight on
the right foot, step out with the left foot and then bring the right foot in again. I
like you to notice that whenever you move your foot or your feet, we started with lift
your heel first and then touch down with the ball of your foot first and then the whole
foot and same with the other foot. Lift the heel up first and touch down with the ball
of your foot first and then the entire foot. From the very beginning, we'll be doing three
of moving sideways. Separate your feet, bend your knee, bring the left foot next to the
right, step out with the left foot, bring the right foot in, step out with the left
foot again, bring the right foot in. For the third time, step out with the left foot, bring
the right foot in and then you can stand up if you like.
Now follow dot.
Now Paul will demonstrate.
Separate your feet, bend your knees, bring left foot next to the right, step your left
foot out, transfer your weight and bring the right foot next to the left, step your left
foot out, transfer your weight and bring your right foot next to the left and again, left
foot step out, right foot next to the left, then stand up.
The next basic step is walking forward. Part one, hands behind. Bring your hands behind.
Hello Adele.
Hello Paul.
We're going to do hands behind. I get you to bring your hands and put it behind you
and Adele will turn around to show you where her hands should be.
Put your hands at the back like this, just below your ribcages. These two areas are two
acupuncture points called sheng shu which controls the kidneys. An acupuncture point
is a center of qi and qi is the life energy inside our body. The stronger qi you have,
the healthier you are. Qi originates from the kidney, lung and stomach. One of the reasons
that tai chi has such remarkable health benefits is because of its ability to cultivate qi.
Putting your hands over these acupuncture points will help to cultivate qi.
Part two, left foot forward, bend your knees, then step your left foot forward. Firstly,
bend your knees slightly, keep your body straight and step your left foot forward in front of
you with the heel touching ground first. Now follow Adele and Paul. Bring your hands behind,
bend your knees and step your left foot forward. Now follow Adele.
Part three, turn body. Firstly, bring your weight forward, then bring your weight backward
and turn your body to the left. At the same time, turn your toes outward. Firstly, bring
your weight forward and then bring your weight backwards by bending your knee, keep your
body straight and then turn your body to the left 45 degrees. At the same time, turn your
toes outwards 45 degrees. Now follow Adele and Paul. Bring your hands behind you and
bend your knees, step forward with the left foot, put your weight forward and then backward
and turn your body with your toes outwards. Now follow Adele.
Part four, bring feet closer. Firstly, bring your weight forward and then bring your right
foot next to the left. Firstly, bring your weight forward and then bring your right foot
next to the left in front of the left and I'll get you to bring your right foot more
in front of the left and lift your heel up, just touching on your ball of the foot. Bring
your hands back behind you, bend your knees, step forward with the left foot, weight forward
and then transfer your weight backwards. Turn your body to the left and put your weight
back on the left foot and step your right foot forward closer to the left. Now follow
Adele.
Part five, step your right foot forward. Step your right foot forward, again heel touched
down first. Now follow Adele and Paul. Bring your hands behind you, bend your knees, step
forward with the left foot, weight forward, backward, turn your body, step your right
foot forward to be closer, step your right foot forward in front of you. Now follow Adele.
Part six, turn body, put your weight forward, backward, turn your body and
your toes outwards. Move your weight forward and then backwards, keep your body straight
and then turn your body towards the right. Now follow Adele and Paul. From the beginning
bring your hands behind you, bend your knee, step forward, put your weight forward, backward,
turn your body outwards and put weight forward, bring the right foot next to the left, step
your right foot forward, put your weight forward, backward, turn your body to the right. Now
follow Adele.
Part seven, bring feet together, transfer your weight forward, bring the left foot next
to the right and stand up. Firstly bring your weight forward, then bring the left foot next
to the right so that both heels are touching and the toes are pointing out like when we
started and then standing up slowly. Now follow Adele and Paul. Bring your hands behind you,
bend your knees, step your left foot forward, weight forward, shift your weight backward,
turn your body to the left, step forward with the right foot, step your right foot forward,
weight forward and transfer your weight backward, turn your body to the right. Now weight forward
and bring your left foot next to the right, both heels touching and stand up slowly.
Hands down.
Now follow Adele.
When you practice walking forward, it's a good idea to continue. You don't have to
do left and right and then stop. You can continue as long as you like, probably just three times.
Bring your hands behind, bend your knees, step your left foot forward, transfer your
weight forward, transfer your weight backward, turn your body to the left, step your right
foot forward close to the left, step your right foot forward, weight forward and transfer
your weight backward, turn your body to the right, transfer your weight forward, bring
your left foot closer to the right. Again, step your left foot forward, weight forward
and weight backwards, turn your body to the left, then transfer your weight forward, don't
stand up here, just bring your right foot next to the left and step your right foot
forward, weight forward, weight backward, turn your body towards the right and weight
forward, keep your right knee bent and step your left foot next to the right, then step
your left foot forward, weight forward, weight backward, turn your body to the left, weight
forward, bring your right foot next to the left, step forward with the right foot, weight
forward, weight backward, turn your body to the right, weight forward, bring left foot
next to right and then stand up, hands down.
The five standard movements. Movement one, commencing movement.
Part one, separate feet. We will start the same way, keep your body upright, feet together,
beginning lift the left foot out by lifting the heel up first and step out with the left
foot, the ball of the foot touch ground first and then the whole foot on the ground and
the distance between the two feet should be roughly shoulder width and it should be parallel.
Now follow Adele and Paul. Now follow Adele.
Part two, hands up and press down, bring your hands up slowly and breathe in, press down
and bend your knees, bring your hands up slowly, evenly and breathe in at the same time.
Here, I'd like you to be careful about the shape of your hands. Your hands should always
relax, open, fingers not touching each other but not very far apart and your thumb should
be a little bit more far apart and your hands should be in a gentle curve like this.
Then press your hands down gently and breathe out at the same time, bend your knees slowly
and bring your hands down all the way to the level of your belly button to here.
Now follow Adele and Paul. From the beginning separate your feet, hands
up slowly and breathe in, press your hands down slowly and breathe out.
Now follow Adele. Now follow the group.
Movement two, carrying a ball.
Bring the right hand up, left hand down, carrying a ball.
Bring your right hand up in a curve and left hand down so that both hands face each other,
palms face each other as though you are carrying a big beach ball. At the same time bring your
left foot next to the right and only the ball of your foot touching ground.
Now follow Adele and Paul. Now follow Adele.
Now follow the group.
Movement three, waving hands also known as cloud hands.
Movement one, left hand up and step out. Bring your left hand up slowly in a curve
and the right hand down slowly in a curve and at the same time step your left foot out
to the left. Now follow Adele and Paul.
Take your feet, hands up slowly and breathe in. Bring your hands down slowly and breathe
out, carrying a ball. Left hand up, step out with the left foot.
Now follow Adele.
Step two, bring the right foot in. Bring hands to the left, bring the right foot in.
Move both your hands in a curve towards the left and then as you turn both hands out and
inwards bring your right foot in. Now follow Adele and Paul.
Separate your feet, hands up slowly and hands down and breathe out, carrying a ball. Left
hand up and step out. Then bring your hands to the left and step your right foot in.
Now follow Adele.
Part three, hands to the right and step out. Bring your hands to the right and step out.
Bring your right hand up and left hand down and bring both of your hands in a curve over
to the right hand side and then as you turn your right palm out, left palm in, step your
left foot out to the left at the same time. You'll notice stepping sideways is the same
as what we have done. You move sideways the same way and with the hands it's quite simple.
If you bring your hands in a curve and move them in a curve and when you reach one corner
then you just turn the hand on top out, the hand at the bottom down towards you and then
do the same thing again. Bring one hand up, the other hand down in a curve and bring both
hands to the other side and then turn the hands the same way. So you might like to just
practice a few of these, turning your hands to the side and at the end turn the hands
up and down just like this.
Now follow Adele and Paul.
Right ear feet, hands up slowly and hands down and breathe out. Carrying a ball, left
hand up, step your left foot out, then turn your hands and bring the right foot in. Bring
the hands to the right and step out with the left foot.
Now follow Adele.
Part 4, bring your right foot in. Move your hands to the left and bring your right foot
in. Move your hands towards the left and then bring your right foot next to the left.
Now follow Adele and Paul.
Separate your feet, hands up slowly, hands down and breathe out. Carrying a ball, step
out, bring the left hand up, then bring your hands to the left and step in. Bring the hands
to the right and step out. Bring your hands to the left and step in.
Now follow Adele.
Part 5 is the third waving hand which is the same as the previous two. Bring your hands
to the right and step out to the left, then bring your hands to the left and step in.
Bring your hands to the right and step out to the left with your left foot, then bring
your hands to the left and step in with the right foot.
Now follow Adele and Paul.
Separate your feet, hands up slowly and breathe in. Hands down slowly and breathe out. Carrying
a ball, left hand up, step out with the left foot, hands to the left and step in. Hands
to the right and step out. Hands to the left, step in. The third waving hands, hands to
the right, step out. Hands to the left, step in.
Now follow Adele.
Part 6, carrying a ball.
Bring your left hand down to carry a ball and turn your left toe inwards and lift the
right heel up. Bring your left hand over and right hand up so both hands are carrying a
ball. At the same time, turn your left toe inwards and right heel upwards and turn your
body 45 degrees.
Now follow Adele and Paul.
Separate your feet, hands up slowly and breathe in. Hands down and breathe out. Carrying a
ball, left hand up, step out and hands to the left, step in. Hands to the right, step
out. Hands to the left, step in. The third waving hands, hands to the right, step out.
Hands to the left, step in. Carrying a ball, turn the left toe in, lift the right heel
up.
Now follow Adele.
Now follow the group.
Music
Movement 4
Separate hands
Parting wild horse's mane
Part 1, step forward and separate hands.
Step your right foot towards the right
and separate your hands.
Hello, Yuen.
Let's start from Part 1.
Step your right foot towards the right.
Then as you shift your weight forward, separate your hands.
So your right hand ended up about shoulder height.
Your left hand ended up just next to the hip in a gentle curve,
fingers facing forward.
And your leg is in a position called bow stance.
This is the same position when we did our walking forward.
Bow stance is the foot in the front has 70% of the weight on it
and the foot in the back is 30% of the weight on it.
And the foot in the front is facing straight ahead.
The foot in the back is facing 45 degree
and both feet are separate by a comfortable distance.
Now follow Paul and Ian.
We'll start from very beginning.
Separate your feet.
Hands up slowly and breathe in.
Press hands down and breathe out.
Carrying a ball.
And left hand up.
Step your left foot out.
And bring your hands to the left and step your right foot in.
Bring your hands to the right and step your left foot out.
Bring your hands to the left and step your right foot in.
Bring your hands to the right and step your left foot out.
Bring your hands to the left and step your right foot in.
Carrying a ball, turn the left toe inwards,
lift the right heel up, step your right foot out.
Separate your hands.
Now follow Ian.
And bring your hands to the left and step your right foot in.
Bring your hands to the left and step your right foot out.
Carrying a ball, turn the left toe inwards,
lift the right heel up, step your right foot out.
Carrying a ball, turn the left toe inwards,
lift the right heel up, step your right foot out.
Carrying a ball, turn the left toe inwards,
lift the right heel out.
Carrying a ball, turn the left toe inwards,
This is the first separate hands. There will be two more of the same movement after this.
Please practice until you are familiar with it before proceeding to the next two.
Part two, transfer weight and turn hands. Transfer your weight backwards, turn your
hands. Transfer your weight backwards, make sure you just bend your hip and keep your
body upright and turn your hands.
Now follow Paul and Ian.
Bring your feet, hands up slowly, breathe in, hands down, breathe out. Carrying a ball,
left hand up, step out, hands to the left, step in. Bring your hands to the right, step
out. Bring your hands to the left, step in. Bring your hands to the right, step out. Bring
your hands to the left, step in. Carrying a ball, left toe in, step your right foot
out. Separate your hands, transfer your weight, turn hands.
Now follow Ian.
Bring your hands to the left, step out, hands to the left, step in.
Part three, carrying a ball. Turn your weight towards the right and then bring your right
foot next to the left and carry a ball.
Now follow Paul and Ian.
Separate your feet, hands up slowly, breathe in, hands to the left, step out.
Now follow Ian.
Now follow Paul and Ian.
Separate your feet, hands up slowly, breathe in, hands down, breathe out. Carrying a ball,
left hand up, step out, hands to the left, step in. Bring your hands to the right, step
out. Bring your hands to the left, step in.
Now follow Ian.
Bring your hands to the left, step in. Bring your hands to the right, step out. Bring
your hands to the left, step in. Carrying a ball, left toe in, step your right foot
out, separate your hands, transfer your weight, turn hands, carrying a ball.
Now follow Ian.
Part 4, step forward and separate hands.
Step forward with left foot and separate your hands.
Now follow Paul and Ian.
Separate your feet, hands up slowly, breathe in, hands down, breathe out. Carrying a ball,
left hand up, step out. Hands to the left, step in. Bring your hands to the right, step
out. Bring your hands to the left, step in.
in. Bring your hands to the right, step out. Bring your hands to the left, step in. Carrying
a ball, left toe in, step your right foot out, separate your hands, transfer your weight,
turn your hands, carrying a ball, step your left foot forward, separate hands.
Now follow Ian.
Part five, carrying a ball. Transfer your weight back, turn your hands, carrying a ball.
Transfer your weight back, turn hands, and step your right foot forward, carrying a ball.
Now follow Paul and Ian.
Separate your feet, hands up slowly, breathe in, hands down, breathe out, carrying a ball,
hands up, step out, hands to the left, step in. Bring your hands to the right, step out.
Bring your hands to the left, step in. Bring your hands to the right, step out. Bring your
hands to the left, step in. Carrying a ball, left toe in, step your right foot out, separate
your hands, transfer your weight, turn hands, carrying a ball, step your left foot forward,
hands, transfer your weight, turn hands, carrying a ball. Now follow Ian.
Part 6, step forward and separate hands. Step forward, separate hands. Step your right
foot forward to the right, separate your hands to form the third separate hands. Now follow
Paul and Ian. Separate your feet, hands up slowly, breathe in, hands down, breathe out,
carrying a ball, left hand up, step out, hands to the left, step in. Bring your hands to
the right, step out, bring your hands to the left, step in. Bring your hands to the right,
step out, bring your hands to the left, step in. Carrying a ball, left toe in, step your
right foot out, separate your hands, transfer your weight, turn hands, carrying a ball,
step your left foot forward, separate hands, transfer your weight, turn hands, carrying
a ball, step your right foot forward, separate hands. Now follow Ian.
Part 7, step forward and separate hands. Step forward, separate hands, turn hands,
step your right foot forward, step your left foot forward, step your right foot forward,
step your left foot forward, step your right foot forward, step your left foot forward,
step your right foot forward. Movement 5, closing movement.
Part 1, carrying a ball. Transfer your weight backwards and turn your right toe inwards
to face the front, bring your hands over
to carry this imaginary ball between your hands
and bring your left foot next to the right foot
with the ball of your foot touching ground.
Part two, separate hands.
Separate your hands so that move your hands in curve,
so that both hands are now shoulder height,
separate by shoulder width,
and separate your feet by moving your left foot
towards the left so that both of your feet
are separate by shoulder width.
All your feet are separate by shoulder width.
Part three, bring your hands down slowly
and stand up slowly and join your feet.
As you press your hands down slowly, breathe out
and at the same time, standing up slowly.
Then lift your left heel up and bring your left foot
next to the right so the feet are now together
back to where we started.
Now separate your feet.
Hands up slowly, breathe in.
Hands down, breathe out, carrying a ball.
Left hand up, step out.
Hands to the left, step in.
Bring your hands to the right, step out.
Bring your hands to the left, step in.
Bring your hands to the right, step out.
Bring your hands to the left, step in.
Carrying a ball, left toe in, step your right foot out.
Separate your hands, transfer your weight,
turn hands, carrying a ball, step in.
Hands, carrying a ball, step your left foot forward.
Separate hands, transfer your weight, turn hands,
carrying a ball, step your right foot forward.
Separate hands, transfer your weight back,
carrying a ball, step your left foot out.
Separate your hands, press your hands down, breathe out.
Join your feet.
Now follow Ian.
You have now learnt a basic set of Tai Chi movements
and have gained some insight into the practice of Tai Chi.
These movements stretch and exercise almost all joints,
ligaments and muscles of the body,
using the breathing to enhance relaxation
and increase heart-lung capacity.
You have also learnt how to coordinate your inner and outer
muscles and muscles.
You have also learnt how to coordinate your inner
and outer self.
Tai Chi builds stronger internal strength.
It will improve mental capacity, physical fitness
and mobilise all joints.
You should practice daily.
Try to allocate a set time each day to practice
and do so until you are comfortable with all five movements
before you proceed to the next section.
Try to be patient.
Practice for a little while before you can gain the health benefits
and appreciate how enjoying it is to practice Tai Chi.
After Tai Chi exercise, do not stop abruptly.
Redo the warm-up exercise as a wind-down exercise.
Well, if you are satisfied with practising the standard five,
you will gain many health benefits provided you continue
to practice regularly.
You will be able to practice more often.
You don't need to progress any further.
If you wish to do something more challenging,
the additional four are the logical next step to move on to.
The first additional movement, block and push,
left side, stroking bird's tail.
This is the beginning of the fifth movement, carrying the ball.
I also call this the joining point.
We will be using the joining point to join the additional four movements.
Movement one and part one is step your left foot forward.
Firstly, turn the right toe inwards, turn your body to the left,
step your left foot forward.
Turn the ball of your right foot towards left about 45 degrees.
At the same time, turn your body towards the left 45 degrees.
Then step your left foot forward to the left.
Part two, pushing left arm forward.
Transfer your weight forward and push your left arm forward.
Transfer your weight forward, turn your waist towards left,
and push your left arm forward as though you're going to block somebody.
Your left arm forms a curve, almost a circular block in front of your chest.
Your right hand is the same as when we do separate hands.
Fingers face forward next to the right hip, and you are now on a ball stance.
Part three, turn palms.
With a small turn of your waist to the left, turn your palms so that your left palm
is facing out and your right palm is facing in.
Part four, roll back.
As you shift your weight backwards, turn your body towards the right
and bring both your hands around towards the right.
Part five, join hands.
Bring your right hand around so that your right hand is resting on the left wrist,
and turn your body towards the left.
Part six, press forward.
As you shift your weight forward, press forward your hands,
with the right hand pressing towards the left hand, and push both your hands forward.
Part seven, separate hands.
Separate both your hands so that the hands are in front of you, shoulder width.
Part eight, bring hands back.
As you transfer your weight backwards, bring your hands back to be in front of your chest.
Part nine, push forward.
Bring your hands down in a curve, then push forward with your body moving forward.
Now follow Paul and Ian.
Turn the right toe inwards, step your left foot forward, block.
Turn your hands, roll back, join hands, push in the front, push forward.
Separate your hands.
Bring your hands back, down, push forward.
The second additional movement, carrying a ball.
Part one, separate hands.
Transfer your weight backwards, turn your left toe inwards, so your left toe is now facing straight in front, and open up your hands.
Part two, carrying a ball.
Transfer your weight towards the left, and bring your hands together to carry a ball.
Bring your right foot next to the left.
Now follow Paul and Ian.
Transfer your weight, open up your hands, carrying a ball.
The third additional movement, block and push, right side, stroking bird's tail.
Part one, right foot forward, turn left toes inwards, right foot forward.
Turn the left toe inwards, and step your right foot forward towards the right.
Part two, pushing right hand forward.
Transfer your weight forward, at the same time push your right hand forward.
Part three, turn palms.
With the turning of your waist to the right, turn your hands.
Part four, roll back.
As you transfer your weight, turn your waist towards the left, roll back as though both your hands are dragging something down and towards your left.
Part five, join hands.
Bring your left hand to the right wrist, and push and straighten your body towards the right.
Part six, press forward.
Using your left hand to push your right hand forward, and with the weight going forward, you form a right ball stance.
Part seven, separate hands.
Separate your hands so that they are shoulder height and shoulder width.
Part eight, bring hands back.
Transfer your weight backwards, bring your hands back in a curve to be in front of your chest.
Part nine, push forward.
Bring your hands down and then push it forward in a curve as you move your weight forward.
Now follow Paul and Ian.
Turn hands, roll back.
Join hands, push, separate hands, bring your hands back, down, push forward.
The fourth additional movement, closing movement.
Part one, separate hands.
Transfer your weight backwards and turn your right toe inwards and open up your hands.
Part two, carrying a ball.
Transfer your weight backwards to the right, bring both hands to carry a ball, and bring your left foot next to the right.
Part three, separate hands.
Separate your hands, moving them by curve so that both hands are shoulder height, shoulder width. At the same time, step out your left foot so that both feet are separated by shoulder width.
Part four, hands down, standing up.
Press your hands down gently, breathe out and stand them up at the same time.
Then join your feet.
Now follow Paul and Ian.
Transfer your weight, turn, open your hands up, carrying a ball, separate hands, hands down and stand up.
Feet together.
After Tai Chi exercise, do not stop abruptly.
Redo the warm up exercise as a wind down exercise.
Now Dr Lam will perform the complete set of nine forms, from the frontal view, then from the back view for you to follow.
Now you have learnt the complete set of nine Tai Chi movements.
Practice regularly and you will find that not only your fitness improves, but also all aspects of your health will improve.
Having come this far, you should feel proud of yourself for taking the initiative to help yourself to maintain or improve your chosen lifestyle.
You have learnt one of the most powerful forms of exercise for inner strength and physical fitness.
Your task now is to continue to practice regularly.
After you become familiar with the whole set, you should notice that there are several joining points, which are also called carrying a ball in this set.
If you wish to make the set more interesting or longer, you can compose your own favourite set by using any joining points to link with different movements.
If you are adventurous, you can do waving hands on the opposite direction and use the joining points to create sets that are even more interesting.
Follow Paul.
Now you have learnt the complete set of nine Tai Chi movements.
Practice regularly and you will find that not only your fitness improves, but also all aspects of your health will improve.
Having come this far, you should feel proud of yourself for taking the initiative to help yourself to maintain or improve.
You have learnt one of the most powerful forms of exercise for inner strength and physical fitness.
Music playing
Welcome back. The next section is about Qi Gong. Qi Gong is complementary to Tai Chi and it will help you to improve your level of Tai Chi.
And you can do this Qi Gong while sitting down.
Music playing
Qi Gong is represented in two separate words in Chinese. Qi is the life energy inside a person. It circulates throughout the body performing many functions to maintain good health.
The stronger Qi you have, the healthier and stronger you are.
The word Gong means an exercise or an art which requires a great deal of practice to become proficient.
To put it simply, Qi Gong is a breathing exercise that requires regular practice and is especially beneficial for health and mental relaxation.
Many Tai Chi practitioners consider Qi Gong as an important component of Tai Chi.
There are precautions you must take before starting Qi Gong exercises.
You should not do Qi Gong in a very windy place or in a very hot or very cold place.
When you are extremely upset or anxious or when you are very full or very hungry and when you are ill.
If in doubt, consult your doctor. You should also do the warm up exercises before starting Qi Gong.
Find a seat that is of suitable height for you. Sit with your body straight and put your hands in front, resting on your lap and relax.
Tuck your chin in slightly and cleanse your mind. Get yourself ready.
When you are ready, bring your hands up slowly and breathe in at the same time.
Let your hands flow up as though there are two little balloons lifting up your hands.
Then bring your hands closer to your chest in a gentle curve kind of movement so that your hands are now in front of your chest, fingers pointing upwards.
Palms facing each other, both hands parallel to each other.
Again, this is another opportunity to check your posture.
Make sure your chin is tucking slightly, your body is sitting straight and comfortable.
There is a slight space between your armpit and when your mind is cleansed, you start thinking of somewhere serene, somewhere that is tranquil to you.
Then when you are ready, you can start breathing in and open up your hands.
As your hands are open, imagine there is an invisible magnet. There is a magnetic force between your hands.
So as you open, you are open against a slight resistance. And as you press your hands closer, the same thing.
You open against a slight resistance and press against a slight resistance.
Imagine there is a magnetic force that is gentle and is resisting against your movement.
As you open, breathe in. As you push your hands together, breathe out.
Keep your palms facing each other, especially the center of your palm, which is the center of chi or the life energy, should be opposite each other.
And the two areas are where you have the magnetic force.
Open to shoulder width, close to as much as you can without touching your hands.
And when you've finished or when you feel you have enough, you can finish off by stretching your hands out the same way.
Then as you breathe out, press your hands down.
When you finish chi gong exercise, if you are able to walk around, you should redo the warm-up exercise as a winding down exercise.
If you are not able to stand up, then you should move your hands, move your body, gently, similar to this warm-up exercise to the best you can to relax and loosen up.