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Tai Chi is growing ever more popular. But there are still many places without qualified teachers. Also, with the broad demographic and varied goals of teachers and students, it is not uncommon for a student to feel that there is something missing.

I do not claim to be the leading authority on all things tai chi. But with more than 30 years of full-time involvement, I have acquired a fair bit of knowledge. This is my opportunity to share what I can.
There is no charge for the use of this site, other than the the bandwidth charged by your ISP. There are some advertisements, and I do accept donations.

Tai Chi Level 1 - Yang Style Foundation Routine - Lesson 16 - "Repulse Monkey" and "Diagonal Flying" with Martial Applications

"Step Back to Repulse the Monkey" implies the image of a monkey grabbing your extended arm and attempting to use it as a vehicle for reaching your centre. The movement is also sometimes called "Step Back to Repulse LIKE a Monkey", suggesting that we, like a monkey are retreating while simultaneously threatening the opponent. (A monkey puts on a brave face and uses distraction and trickery to conceal
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Tai Chi Level 1 - Yang Style Foundation Routine - Lesson 15 - "Double Whip" and "Beware the Fist Under the Elbow" with Martial Applications

In this lessons we learn two new movements and their applications. Double whip is similar to single whip in that it uses sideways or rending power. Fist under elbow is a complex movement. We explore some of the applications and principles in this video. But we do not have the time to explore them all.Trailer (6 minutes 24 seconds)Click here to get the complete Video (59 minutes)
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Tai Chi Level 1 - Yang Style Foundation Routine - Lesson 14 - "Martial Applications of Twist, Deflect, Step, Parry, Punch, Close, Push"

Believe it or not, that is the short version of the title. The long name of this very descriptive title is: Twist Step, Deflect Down, Twist Step Deflect Down with a Fist, Step Forward, Parry, Punch, Apparent Close, and Counter with Push.Do we really need to say more?It must be a very important sequence to have such a long name.Throws, joint control, pressure point manipulation, striking, interception.These
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Tai Chi Level 1 - Yang Style Foundation Routine - Lesson 13 - Martial Applications of "Brush Knee, Push" and " "Strum the Lute" (Trailer)

Power is found in stillness. It is the same as with other arts. Great painters and sculptors can make powerful use empty space. Great musicians shape emotional responses by manipulating silence. Great actors can combine stillness and silence to powerful effect.Large movements are inferior to small movements. But no movement, no matter how small, can contend against a single expression of stillness.
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Tai Chi Level 1 - Yang Style Foundation Routine - Lesson 12 - "Twist Step, Deflect Down, Step, Parry Punch", "Apparent Close and Counter with Push"

Believe it or not, that is the short version of the title. The long name of this very descriptive title is: Twist Step, Deflect Down, Twist Step Deflect Down with a Fist, Step Forward, Parry, Punch, Apparent Close, and Counter with Push.Do we really need to say more?It must be a very important sequence to have such a long name.Trailer (7 minutes, 53 seconds)Click here to get the complete Video (47
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Tai Chi Level 1 - Yang Style Foundation Routine - Lesson 11 - "Brush Knee Push", and "Strum the Lute" aka "Play Guitar" (Trailer)

Lesson 9 and 10 finished with "White Crane Spreads its Wings" and completed the "8 Trigrams theme" Now that you have been introduced to the essential elements of tai chi, it is time to add variations that include the skill of advancing. "Brush Knee Push" and "Strum the Lute" are forward moving postures. Keep in mind the relaxed alignment of the arms, and the proper positioning of the legs."Brush Knee
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Tai Chi Level 1 - Yang Style Foundation Routine - Lesson 10 - 'Martial Applications of "Cai", "Zhou", and "Kao"' (Trailer)

The movement "Single whip" is followed by "Step up to Raise Hands", "Pull Down", "Elbow", "Shoulder", and "White Crane Spreads its Wings". These complete the "8 trigrams" that are essential to tai chi. In this lesson we look at some subtleties of these shapes and their martial applications. Cai is associated with Wind, and is often mistakenly translated as "pull down". A better translation would be
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Tai Chi Level 1 - Yang Style Foundation Routine - Lesson 9 - "Step up and Raise Hands" and "White Crane Spreads its Wings"

In lessons 7 and 8, we introduced single whip and the sideways rending energy called "Lieh". In this lesson we find the remaining 3 of the 8 trigrams. "Step up an Raise Hands" represents "Cai", also known as "pluck", "pull down" or "extract""White Crane Spreads its Wings" gives us "Elbow" and "Shoulder Strike"None of these are exactly what the names describe, but feel free to think of them that way
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Tai Chi Level 1 - Yang Style Foundation Routine - Lesson 8 - "Martial Applications of Single Whip" (trailer)

One of the challenges of single whip, is the management of power vectors. Although the power is applied sideways it must still come from the earth, throught the legs and the core. The application of the power should not compromise your own balance, even though it uproots the opponent. Making it work is even more challenging when the opponent has some skill.Trailer (3 minutes 58 seconds)Click here to
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Tai Chi Level 1 - Yang Style Foundation Routine - Lesson 7 - "Single Whip"

"Single Whip" represents "rending." It is the 5th of the 8 trigrams and the the first of the "4 corners".Click here to get the complete Video (19 minutes)
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Tai Chi Level 1 - Yang Style Foundation Routine - Lesson 6 - "Martial Applications of Ji and An" (Trailer)

"Ji" is translated as "squeeze", or "press", or "cramming". It is a horizontal focused quality that is compared with water flowing downhill."An" is translated as "press", or "push". It is a downward and forward quality that is compared with fire. Ji goes up the the middle, while An contains from both sides.Trailer (9 minutes 43 seconds)Click here to get the complete Video (32 minutes)
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Tai Chi Level 1 - Yang Style Foundation Routine - Lesson 5 - "Martial applications of Peng and Lu" (Trailer)

The first 2 parts of "Grasp the Bird's Tail" are "Peng" and "Lu" or "Ward off" and "Roll Back" These are the "heaven and earth" of tai chi. Every other technique and movement contains these two qualities.Peng corresponds to "heaven" and Lu corresponds to "earth". In structure, application and method, they are two sides of the same coin. Peng is an upward and expansive energy that cannot exist without
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Tai Chi Level 1 - Yang Style Foundation Routine - Lesson 4 - "Grasp the Bird's Tail" (Trailer)

(Bird not included.)The name of this movement, “grasping the bird’s tail,” is from a Chinese expression which refers to paying attention to important details. In this case, we are paying attention to core energetic, structural and strategic elements of tai chi. This movement contains archetypal representations of the four primary shapes called “Peng, Lu, Ji, and An.” or
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Tai Chi Level 1 - Yang Style Foundation Routine - Lesson 3 - "Peng, Pivot & Pelvis Power" (Trailer)

Lessons 1 and 2 taught us to relax and align the body so that the thighs do the work and the rest of the body is balanced like a scale. In lesson 3 we learn to adjust the fulcrum of the lever for superior balance, agility, and power. We also learn one of the least understood components of tai chi power generation.Ward Off Left and Ward Off Right Peng, Pivot, and Pelvis Power. This lesson introduces
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Tai Chi Level 1 - Yang Style Foundation Routine - Lesson 2 "Wuji becomes Taiji" - (Trailer)

How to start by winning. Commencement teaches us to maintain proper alignment while engaging the opponent effortlessly.Trailer (36 minutes)Click here to get the complete Video (65 minutes)
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Tai Chi Level 1 - Yang Style Foundation Routine - Lesson 1 - "Wuji" - (Trailer)

The most powerful and important exercise in tai chi is traditionally the first thing you will learn. It is usually underestimated and misunderstood, however.Trailer (21 minutes)Click here to get the complete Video (40 minutes)
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Tai Chi Level 1 - Yang Style Foundation Routine - "Overview" - (Trailer)

Have you ever wonder how it is that tai chi can be called a healing exercise, a fitness system, and one of the world's most powerful martial arts, when the image of the art is often one of old people sneaking up on trees, and tai chi gatherings often look like a Gerry Garcia convention?
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Tai Chi with Ian Sinclair - Episode 21

Section 7 Review "twist step, deflect down; twist step, deflect down with fist; step forward, parry and punch; apparent close and counter with push”
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Tai Chi with Ian Sinclair - Episode 17

Yang Style Play Guitar ("Play Pipa", or "Strum the Lute")
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Tai Chi with Ian Sinclair - Episode 18

Yang Style "Brush knee push" and "Play Pipa"
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Tai Chi with Ian Sinclair - Episode 19

Twist Step, Deflect Down, Step Parry and Punch
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Tai Chi with Ian Sinclair - Episode 20

Apparent close and counter with push.
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Tai Chi with Ian Sinclair - Episode 16

Tai Chi with Ian Sinclair ~E16~ Yang Style Foundation Routine Section 6 "Brush Knee Push"
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Tai Chi with Ian Sinclair - Episode 15

Tai Chi with Ian Sinclair ~E15~Yang Style 26-section Mariposa Foundation Routine Section 5Review From "Single Whip" (Dan Bian) to "White Crane Spreads its Wings" (Bai He Liang Qi)
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Tai Chi with Ian Sinclair - Episode 14

Tai Chi with Ian Sinclair ~ Episode 14 “White crane spreads its wings”“White crane spreads wings” (Bai He Liang Qi) aka “White goose spreads wings” (Bai E Liang Qi) aka “Stork Cools Wings” aka “BigBird waves goodbye”This is the second part of the fourth section of the 26-section Yang Style Foundation Routine. This form is symmetrical, easy
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Tai Chi with Ian Sinclair - Episode 11

Tai Chi with Ian Sinclair - Episode 11 Second Section ReviewThis is the second section of the 26-section Yang Style Foundation Routine. This form is symmetrical, easy to follow, and requires little space.It is particularly suitable for video instruction due to the orientation of the movements.This form contains all the movements of Traditional Yang Style tai chi, including some which are seldom taught
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Tai Chi with Ian Sinclair - Episode 12

Tai Chi with Ian Sinclair - Episode 12 “Single Whip” Dan Bian. This is the third section of the 26-section Yang Style Foundation Routine. This form is symmetrical, easy to follow, and requires little space.It is particularly suitable for video instruction due to the orientation of the movements.This form contains all the movements of Traditional Yang Style tai chi, including some which
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Tai Chi with Ian Sinclair - Episode 13

Tai Chi with Ian Sinclair ~ Episode 13 “Step up and raise hands”Many versions of Yang style teach this movement as indistinguishable from “Strum the Lute” aka “Play guitar” However, some traditional schools make a very clear distinction between the two.This is the first part of the fourth section of the 26-section Yang Style Foundation Routine. This form is symmetrical,
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Tai Chi with Ian Sinclair - Episode 9

Tai Chi with Ian Sinclair - Episode 9"Ward off Left and Right"This is the second part of the second section of the 26-section Yang Style Foundation Routine. This form is symmetrical, easy to follow, and requires little space.It is particularly suitable for video instruction due to the orientation of the movements.This form contains all the movements of Traditional Yang Style tai chi, including some
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Tai Chi with Ian Sinclair - Episode 10

Tai Chi with Ian Sinclair - Episode 10“Graps the Bird’s Tail”This is the third part of the second section of the 26-section Yang Style Foundation Routine. This form is symmetrical, easy to follow, and requires little space.It is particularly suitable for video instruction due to the orientation of the movements.This form contains all the movements of Traditional Yang Style tai chi,
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Tai Chi with Ian Sinclair - Episode 6 - Wuji Posture

Tai Chi with Ian Sinclair - Episode 6 - Wuji Posture The preparatory posture not only begins the tai chi form. It also introduces us to the philosophical concepts of Wuji and Taiji. This is the first lesson to teach the "Yang Style 26-Section Hou Di ("Mariposa") Routine".This routine was created as a way to offer the maximum benefits of tai chi in a small space-time and in a format that is symmetrical,
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Tai Chi with Ian Sinclair - Episode 7 - Wuji becomes Taiji

Tai Chi with Ian Sinclair - Episode 7 - Wuji becomes TaijiCommencement Wuji becomes Taiji
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Tai Chi with Ian Sinclair - Episode 8

Tai Chi with Ian Sinclair ~ Episode 8 "Peng" or "Ward off left" and "Ward off right"This is the first part of the second section of the Yang Style 26-section Mariposa Foundation Routine. This is a symmetrical routine containing all the movements of the traditional Yang style, and the important combinations. It is designed to be balanced and easy to follow. Students who learn this routine will have
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Tai Chi Borrowing Power

Tai Chi Borrowing PowerThis video shows a Taijiquan (Tai Chi) exercise for practising "Borrowing Power"Borrowing Power is the ability to connect the opponent's force to the earth, combine it with your own power, and redirect it back into them. It is the art of conserving momentum (p=mv) with minimal energetic output. We employ different types of levers within the body, and must have fairly good
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Tai Chi with Ian Sinclair - Episode 5 - A rotation of a different colour.

Tai Chi with Ian Sinclair - Episode 5 A rotation of a different colour. One important element of tai chi is the way that the pelvis moves relative to the hips and legs. This unique rotation of the hips is made possible by the relaxation of the waist and the engagement of the thighs and lower abs. It is important to remember that the rotation of the pelvis is unlike the rotation of the waist. The
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Tai Chi with Ian Sinclair - Episode 4 - Hip, Legs, and Oh! What a Waist!

Tai Chi with Ian Sinclair - Episode 4 Hip, Legs, and Oh! What a Waist!In the last lesson that i spoke about the importance of relaxing the waist in order to engage the abdominal muscles and the muscles of the lower back in order to allow for proper rotation.When you relax the waist and property align the spine, it allows you to twist the waist and to expand and contract the lower belly. It enables
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Tai Chi Striking and Engaging Practice

Tai Chi Striking and Engaging PracticeThis exercise is designed to help students to deal with strikes. It will broaden the ability to use the skills and internal power which have been cultivated in forms and tuishou practice. Tai chi tuishou is an advanced training method, as martial training methods go. But the nature of tai chi and its typical demographic creates a situation where many of the people
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Insights from a tai chi tuishou class. - Part 2

Tai Chi Tuishou Class 21-04-12 Part 2Continuing on from part 1, this video includes discussions on the difference between small circle techniques and large circles techniques. We also discuss the importance of being able to translate the close range and long range skills developed in tuishou practice, into long range techniques for martial sport and self defence. We discuss some of the pros and cons
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Insights from a tai chi tuishou class. - Part 1

Tai Chi Tuishou Class 21-04-12 Part 1Depending on the context within which it is taught, Tai chi tuishou can seem mysterious, subtle, wimpy, brutal, rough, violent, serene, meditative, or powerful. In the classes which I teach, it is up to the student to decide how they wish to practise tuishou, and it is up to the student to decide what they want to practise it for.Of course, I set certain parameters
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Tai Chi with Ian Sinclair - Episode 3 - "A Waist is a Terrible Thing to Mind"

The waist is a very complex and important region. It is the vital core which affects every action we take. QT_WriteOBJECT_XHTML('taichiwithiansinclairepi610515434_1.mov', '320', '223', '', 'autoplay', 'false' );In Tai Chi tradition, It is said that if there is a problem, one should look to the waist for the source of the problem. This is because the lower core of the torso is the centre of power and
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The Secret of Tai Chi Internal Power.

The Secret of Tai Chi Internal Power.- by Ian Sinclairfor www.TaiChiCentral.com April 18, 2012To most of the millions of people around the world who practise tai chi, it is as an exercise for relaxation, health, and fitness. Only a small percentage of tai chi players have a real interest in the martial, mental, and spiritual discipline required to achieve the deep and profound skills of the founders
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Tai Chi with Ian Sinclair - Episode 2 - Overview

The above video is being re-edited. Below is a transcript. Episode 2 - Overview(1 week later and 5 pounds lighter.)Hello and welcome to TaiChiCentral.comThis is Tai Chi With Ian Sinclair, where I will endeavor to teach you everything I know about tai chi, while getting into the best shape of my life and working toward a UFC title. In today's episode: Tai chi: Where does it come from? What is it?
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Tai Chi with Ian Sinclair - Episode 1 - "Introduction"











Have you ever wonder how it is that tai chi can be called a healing exercise, a fitness system, and one of the world's most powerful martial arts, when the image of the art is often one of old people sneaking up on trees, and tai chi gatherings often look like a Gerry Garcia convention?
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Tai Chi Striking - Lesson 2 - alignment, short power, and the mid-range strategy (The Original Series)

Tai Chi Striking - Lesson 2 - alignment, short power, and the mid-range strategy
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Tai Chi Pressure points Lesson 1 - Hegu "Unification Valley" or "The Tiger's Mouth" (The Original Series)

Tai Chi Pressure points Lesson 1 Hegu "Unification Valley" or "The Tiger's Mouth"
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Tai Chi Pressure points Lesson 2 - "I love the feel of Neiguan in the morning!" (The Original Series)

Tai Chi Pressure points Lesson 2 "I love the feel of Neiguan in the morning!" Pressure points, Lesson 2, "I love the feel of Neiguan in the morning!"
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Tai Chi Pressure points Lesson 3 - Shousanli "Arm Three Mile" (Large Intesting 10) (The Original Series)

Tai Chi Pressure points Lesson 3 Shousanli "Arm Three Mile" Large Intesting 10
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Tai Chi Qinna - Lesson 5 (The Original Series)

Tai Chi Qinna - Lesson 5
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Tai Chi Qinna - Lesson 6 (The Original Series)

Tai Chi Qinna - Lesson 6
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Tai Chi Qinna - Lesson 7 (The Original Series)

Tai Chi Qinna - Lesson 7
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Tai Chi Qinna - Lesson 8 (The Original Series)

Tai Chi Qinna - Lesson 8
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Tai Chi Qinna - Lesson 1 (The Original Series)

Tai Chi Qinna - Lesson 1 The simplest joint to understand is the elbow. Because it is a simple hinge joint and is only one joint from the torso, controlling the elbow offers an effective way to control the opponent's spine and centre of gravity.
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Tai Chi Qinna - Lesson 2 (The Original Series)

Tai Chi Qinna - Lesson 2
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Tai Chi Qinna - Lesson 3 (The Original Series)

Tai Chi Qinna - Lesson 3
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Tai Chi Qinna - Lesson 4 (The Original Series)

Tai Chi Qinna - Lesson 4
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Tai Chi Tuishou (Pushing Hands) Lesson 1 (The Original Series)

Tai Chi Self Defence Fighting Strategy
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Tai Chi Fighting Strategy

Tai Chi Self Defence Fighting Strategy
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Tai Chi Shuaijiao Lesson 2 (The Original Series)

Tai Chi Shuaijiao Lesson 2 This technique is seen in Yang Style tai chi movements such as "High Pat on Horse". But it is also found in other styles, including Chen Style's "Mounted Scout" ("Tanma")This can fall into the category of Kuaijiao (Fast Grappling)
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Tai Chi Shuaijiao Lesson 1 (The Original Series)

Tai Chi Shuaijiao Lesson 1 This technique is seen most in Chen Style tai chi movements such as "Buddha's Warrior Attendant Pounds the Mortar". But it is also found in other styles. A variation of this technique is also sometimes seen in sport shuaijiao. But elements of this technique are too dangerous to be appropriate for formal competition.
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Tai Chi Tuishou (Pushing Hands) Lesson 5 (The Original Series)

Tuishou (Pushing Hands) Lesson 5 Wrist spiral and rolling hand method is another basic single-handed tuishou drill which incorporates peng, lu, ji, and an. This exercise should be practised with minimal pressure but with maximum awareness of the vectors of force and the types of power involved.
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Tai Chi Tuishou (Pushing Hands) Lesson 4 (The Original Series)

Tuishou (Pushing Hands) Lesson 4This lesson explores the application of the "Four Directions" ( Peng, Lu, Ji, An) in the context of a single-handed two-person exercise.Peng ~ "Ward-off", or "Boing" Lu ~ "Rolling" and neutralizing in order to maintain engagement with the opponent's centre.Ji ~ "Cramming" - a focused, horizontal energyAn ~ "Pressing" or "Pushing" - a downward and forward energyEqually
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Tai Chi Tuishou (Pushing Hands) Lesson 3 (The Original Series)

Tuishou (Pushing Hands) Lesson 3 - part 1, Horizontal Peng and LuThis is one of the first tai chi push hands exercises that most people learn. Unfortunately, few students actually develop a complete understanding of the importance of this drill. They usually get bored before they find out how interesting it is. It is regrettable that this is often the fault of the teacher, who never learned the profound
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Tai Chi Tuishou (Pushing Hands) Lesson 2 (The Original Series)

Tuishou (Pushing Hands) Lesson 2 Ian Sinclair teaches tai chi tuishou (Pushing Hands) with the assistance of Adrian Bhatti.In this lesson, we discuss the principles of sticking, following, and the importance of these skills in self defence. Part 1One of the biggest mistakes that students make when they encounter an incoming force is trying to actually do something about it. That is to say that they
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Tai Chi Tuishou (Pushing Hands) Lesson 9 (The Original Series)

Tai Chi Tuishou (Pushing Hands) Lesson 9 - Outer elbow spiral and rolling method
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Tai Chi Tuishou (Pushing Hands) Lesson 8 (The Original Series)

Tai Chi Tuishou (Pushing Hands) Lesson 8 - Basic neutralization practiceNeutralizing the opponent's force without using force requires the ability to sense the opponent's intent before the have applied it, but after they have committed to it. This is where we get the tai chi proverb, "If my opponent doesn't move, I don't move. If my opponent moves, I move first."In this exercise, we learn to use our
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Tai Chi Tuishou (Pushing Hands) Lesson 7 (The Original Series)

Tai Chi Tuishou (Pushing Hands) Lesson 7 - Four Hands (Continued)
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Tai Chi Tuishou (Pushing Hands) Lesson 6 (The Original Series)

Tai Chi Tuishou (Pushing Hands) Lesson 6 - Four Hands This is the bread and butter of tai chi training. In a perfect world, you would be able to defend yourself against all attackers, and in your daily life get through every challenge, by using only the four perfect energies of Peng, Lu, Ji, and An. These four energies don't always work, however, because things happen. Sometimes the opponent is lucky,
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32 Posture Tai Chi Sword (32 Taijiquan Jian)

In this video, Ian Sinclair shows the complete 32 sword routine performed twice. The first time the form starts facing away from the camera. This makes it easier for the student to follow along. The second time it starts facing toward the camera, so that you can see the movements from the other side.
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Tai Chi Tuishou (Pushing Hands) Lesson 12 (The Original Series)

Tai Chi Tuishou (Pushing Hands) Lesson 12 - Tai Chi vs Muscle Testing (Applied Kinesiology)
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Tai Chi Tuishou (Pushing Hands) Lesson 11 (The Original Series)

Tai Chi Tuishou (Pushing Hands) Lesson 11 - Forearm circling in vertical rotation method
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Tai Chi Tuishou (Pushing Hands) Lesson 10 (The Original Series)

Tai Chi Tuishou (Pushing Hands) Lesson 10 - Inner elbow spiral and rolling method
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24 Posture Taijiquan (24 Form Tai Chi) Lesson 3 - Part the Wild Horse's Mane (left)

24 Posture Taijiquan (24 Form Tai Chi) Lesson 3 - Part the Wild Horse's Mane (left)Parting the Wild Horse's Mane is sometimes called "Reach for the Mail and Pet the Dog" or "Throw the Frisbee."This is the part of the routine that introduces us to the Bow Stance and forward stepping.
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24 Posture Taijiquan (24 Form Tai Chi) Lesson 2 - Preparation and Commencement

24 Posture Taijiquan (24 Form Tai Chi) Lesson 2 - Preparation and CommencementThe first movements of the tai chi routine are often glossed over or even partly discarded as being incidental. But there is much that can be benefited by paying close attention to the important details of these opening moves. This is where Wuji (Wu Chi) becomes Taiji (Tai Chi). This is where we first address the important
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24 Posture Taijiquan (24 Form Tai Chi) Lesson 1 - Introduction

24 Posture Taijiquan (24 Form Tai Chi) Lesson 1 - IntroductionThe 24 form was created in 1956 in an effort to make tai chi more accessible to the masses. It was extremely successful and became part of the Chinese National Fitness Program. Today this routine is taught all over the world in schools, spas, church basements, community recreation centres, hospitals, yoga studios and martial art schools.
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24 Posture Taijiquan (24 Form Tai Chi) Lesson 7 - "Play Guitar" or "Right Hand Strums the Lute / Pipa"

24 Posture Taijiquan (24 Form Tai Chi) Lesson 7 "Play Guitar" or "Right Hand Strums the Lute / Pipa" Play Guitar is another empty stance like White Crane Spreads its Wings, but the empty foot rests on its heel this time. Important points include the proper alignment of the hips with the weighted leg, and the bending of both legs. The name "play guitar" misleads some people to believing that the
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24 Posture Taijiquan (24 Form Tai Chi) Lesson 6 - Brush Knee and Push

24 Posture Taijiquan (24 Form Tai Chi) Lesson 6 - Brush Knee and PushBrush knee push is another bow stance like Part the Horse's Mane. However, this time we have the opposite hand forward. This means that the waist must twist a little more than in Part the Horse's Mane. It also means that the bow stance must be wide enough to accommodate the proper alignment and expression of energy.
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24 Posture Taijiquan (24 Form Tai Chi) Lesson 5 - White Crane Spreads its Wings

24 Posture Taijiquan (24 Form Tai Chi) Lesson 5 - White Crane Spreads its Wings White Crane Spreads it's Wings is sometimes called "Stork Cools its Wings" or "White Goose Spreads its Wings" or "Bigbird Waves Goodbye to Mr. Hooper." This is the introduction to the empty stance with the empty foot on the toe. It also involves counter twisting of the waist. This should be done carefully so as not to
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24 Posture Taijiquan (24 Form Tai Chi) Lesson 4 - Part the Wild Horse's Mane (right, left)

24 Posture Taijiquan (24 Form Tai Chi) Lesson 4 - Part the Wild Horse's Mane (right, left)Continuing from the first "part the horse's mane", this section introduces the forward stepping of the Yang style tai chi. The footwork in modern simplified routines like the 24 form is a bit different from the traditional routines. There is more back and forth shifting in the new routines. In fact, some schools
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24 Posture Taijiquan (24 Form Tai Chi) Lesson 11- Grasp the Bird's Tail - Part 3 "Ji" and "An" aka "Squeeze" and "Press"

24 Posture Taijiquan (24 Form Tai Chi) Lesson 11 Grasp the Bird's Tail - Part 3 "Ji" and "An" aka "Squeeze" and "Press"The translations of "Ji" and "An" are sometimes mixed up. Both are sometimes called "Press". The difference is that Ji is like a wine press, while "An" is like pressing a button. Ji is also called "Cram" or "Squeeze". An is also called "Push""Ji" is a cramming energy. The energy
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24 Posture Taijiquan (24 Form Tai Chi) Lesson 10 - Grasp the Bird's Tail - Part 2 "Lü" aka "Roll Back"

24 Posture Taijiquan (24 Form Tai Chi) Lesson 10 Grasp the Bird's Tail - Part 2 "Lü" aka "Roll Back""Lu" or "Roll Back" as it is also known, is considered yin compared to "Peng". While Peng is the quality that uproots the opponent's energy like water supporting a boat, "Lu" is like the rolling of a boat upon the waves. The character for Lu contains the idea of boat shoes. So you can think
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24 Posture Taijiquan (24 Form Tai Chi) Lesson 9 - "Ward Off" aka "Peng"

24 Posture Taijiquan (24 Form Tai Chi) Lesson 9 "Ward Off" aka "Peng" "Peng" is an onomatopoeic expression which translates into English as "Boing", "Bump" or even "Peng." It describes the buoyant energy that protects a body which is relaxed and properly aligned. Peng is seen here as an action. But it is really an internal power ("jing") or quality "gong" that is developed through consistent practice.
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24 Posture Taijiquan (24 Form Tai Chi) Lesson 8 - Step Back to Repulse the Monkey

24 Posture Taijiquan (24 Form Tai Chi) Lesson 8 - Step Back to Repulse the MonkeyThis is the first movement in the 24 form tai chi that involve pure backward stepping.It is called "Step Back to Repulse the Monkey"or"Step Back to Repulse Like a Monkey"or"Retreat to Repulse the Monkey"or"Retreat step and Reverse Reeling Forearms"or.....Ian Sinclair instructs.
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24 Posture Taijiquan (24 Form Tai Chi) Lesson 15 - High Pat on Horse

24 Posture Taijiquan (24 Form Tai Chi) Lesson 15 - High Pat on Horse"High Pat on Horse" or "High Mounted Scout" suggests the image of a person sitting high in the saddle, holding reigns in the left hand and patting the horse's neck with the right hand. The challenge of this movement is to maintain a good empty stance with the hips turned to the right leg while the upper body twists to the left.
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24 Posture Taijiquan (24 Form Tai Chi) Lesson 14 - Cloud Hands ("Wave Hands Like Clouds")

24 Posture Taijiquan (24 Form Tai Chi) Lesson 14 Cloud Hands ("Wave Hands Like Clouds")"Cloud Hands" or "Wave Hands Like Clouds" is one of those movements which seems complicated to students when they first learn it, but then seems very simple and easy. It is also a very beautiful movement and often becomes a favourite movement of students. Cloud hands can be seen as a complete exercise in itself.
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24 Posture Taijiquan (24 Form Tai Chi) Lesson 13 - Single Whip

24 Posture Taijiquan (24 Form Tai Chi) Lesson 13 - Single WhipSingle whip represents "Lieh", the sideways or rending energy of taijiquan. It is also one of the most recognizable postures in tai chi.
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24 Posture Taijiquan (24 Form Tai Chi) Lesson 12 - Grasp the Bird's Tail - Part 4 "peng" "Lu" "Ji" "An" on both sides.

24 Posture Taijiquan (24 Form Tai Chi) Lesson 12 Grasp the Bird's Tail - Part 4 "peng" "Lu" "Ji" "An" on both sides."Grasp the Bird's Tail on Both Sides" Now that we have learned Peng, Lu, Ji, and An ("Ward Off", "Roll Back", "Press", and "Push") it is time to put it all together and do them all on both sides. Most of the traditional routines only do "Grasp the Bird's Tail" on the right side. Sometimes
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24 Posture Taijiquan (24 Form Tai Chi) Lesson 19 - "Snake Creeps Low" aka "Squatting Single Whip"

24 Posture Taijiquan (24 Form Tai Chi) Lesson 19 - "Snake Creeps Low" aka "Squatting Single Whip"Take it easy with this one. Don't try to go too low. Get accustomed to the basic choreography before trying to go lower.
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24 Posture Taijiquan (24 Form Tai Chi) Lesson 18 - Turn and Kick with Left Heel

24 Posture Taijiquan (24 Form Tai Chi) Lesson 18 - Turn and Kick with Left HeelTurn and Kick with Left Heel partially mirrors the movement "Kick with Right Heel".It is shown in this video with a review of the preceding movements "High Pat on Horse", "Kick with Right Heel", and "Double Wind Pierces the Ears". As with the previous kick, it is important to not kick too high. While it is good to be able
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24 Posture Taijiquan (24 Form Tai Chi) Lesson 17 - Double Wind to the Ears

24 Posture Taijiquan (24 Form Tai Chi) Lesson 17 - Double Wind to the Ears"Double Wind to the Ears" is also called "Strike Ears with Both Fists". The choreography is self-explanatory, except that it should be pointed out that in tai chi, we strike to the opponent's ears. There is no "Kamikaze Tai Chi".As far as the martial application of this movement, striking to the opponent's ears is only one
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24 Posture Taijiquan (24 Form Tai Chi) Lesson 16 - Kick with Right Heel

24 Posture Taijiquan (24 Form Tai Chi) Lesson 16 - Kick with Right Heel"Kick with Right Heel" is the first of the kicks in the 24 form. If you have trouble with your balance, you can put your hand on the wall or a chair for support. Don't try to kick too high in the beginning but keep your body upright and maintain tai chi principles of alignment. Kick slowly and see if you can hold the kick in position
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24 Posture Taijiquan (24 Form Tai Chi) Lesson 24 - "Fan Through the Back"

24 Posture Taijiquan (24 Form Tai Chi) Lesson 24 - "Fan Through the Back"
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24 Posture Taijiquan (24 Form Tai Chi) Lesson 23 - "Needle to the Bottom of the Sea"

24 Posture Taijiquan (24 Form Tai Chi) Lesson 23 - "Needle to the Bottom of the Sea"
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24 Posture Taijiquan (24 Form Tai Chi) Lesson 22 - "Fair Maiden Weaves the Shuttles"

24 Posture Taijiquan (24 Form Tai Chi) Lesson 22 - "Fair Maiden Weaves the Shuttles"Take it easy with this one. Don't try to go too low. Get accustomed to the basic choreography before trying to go lower.
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24 Posture Taijiquan (24 Form Tai Chi) Lesson 21 - "Snake Creeps Low" aka "Squatting Single Whip" and "Rooster Stands on One Leg"

24 Posture Taijiquan (24 Form Tai Chi) Lesson 21 - "Snake Creeps Low" aka "Squatting Single Whip"Take it easy with this one. Don't try to go too low. Get accustomed to the basic choreography before trying to go lower.
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24 Posture Taijiquan (24 Form Tai Chi) Lesson 20 - "Snake Creeps Low" aka "Squatting Single Whip"

24 Posture Taijiquan (24 Form Tai Chi) Lesson 20 - "Snake Creeps Low" aka "Squatting Single Whip"Take it easy with this one. Don't try to go too low. Get accustomed to the basic choreography before trying to go lower.
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10 Form Tai Chi Part 1 - Commencement (From the original series)

10 Form Tai Chi Part 1 (Commencement) The first movement in the 10 form tai chi is simply called commencement, although it could be called "Wuji becomes Taiji."This is a good movement in which to pay attention to the proper alignment of the head, back and waist. It is also a good place to introduce the importance of sinking the shoulders and relaxing the elbows. You may find your breath start
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10 Form Tai Chi Part 0 The Complete Routine (From the original series)

10 Form - The Complete RoutineThe 10 form tai chi is especially well designed for beginners. One of the great advantages is that it can be performed without turning more than 90 degrees to either side. This means that, with a video such as this, the student is able to follow along without needing to repeatedly look over his or her shoulder to see what the teacher is doing. The inset in this video also
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24 Posture Taijiquan (24 Form Tai Chi) Lesson 26 - "Apparent close and counter with push."

24 Posture Taijiquan (24 Form Tai Chi) Lesson 26 - "Apparent close and counter with push."This is almost the end. Just one or two more moves, and you will have learned the entire 24 posture tai chi routine.
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24 Posture Taijiquan (24 Form Tai Chi) Lesson 25 - "Turn, chop with fist, twist step, deflect down, step forward, parry, and punch."

24 Posture Taijiquan (24 Form Tai Chi) Lesson 25 - "Turn, chop with fist, twist step, deflect down, step forward, parry, and punch."I guess that by the time the creators of this tai chi routine got to the end of the form, they had run out of poetry. The name is quite descriptive, however. One might even wonder if any other instruction is necessary.
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10 Form Tai Chi Part 6 - Rooster Stands on One Leg (From the original series)

Tai Chi Part 6 (Rooster Stands on One Leg)Rooster stands on one leg is the first real balancing posture in this routine. If you can, try to lift your knee to your elbow without dropping your hand lower than the top of your head. If you have any trouble with your balance, however, feel free to lift your leg only as high as you like. It is okay to let the toe touch the ground.
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