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The 108 moves of the Tai Chi set. Creeping Low Like a Snake 100. Step Up to Seven Stars 101. Retreat to Ride Tiger 102. Turn Around to Sweep Lotus 103. Draw Bow to Shoot Tiger 104. Chop with Fist 105. Step Up, Deflect, Parry, Punch 106. Appear to Close Entrance 107.
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Master Moy’s Tai Chi 108 Movements of the Tai Chi SetMas. KickChop with. FistBrush KneeGrasp Bir. ’s TailSingle Whip 100. Cree. Low Like a Snake 101. Ste. up to Form Seven Stars 1. 2. Retreat to Ride Tiger. 03. Turn and Sweep. otus 104. Shoot Tiger with Bow 105. Ch.
Lift both arms slowly to shoulder height, draw arms in (bend elbows) and push down, bend both knees. L arm swings up palm down & R arm under to hold Circle, shift weight over on L leg, pivot on ball of L foot and on R heel to face E. R foot steps SE into diag., palms facing each other, and arms draw apart.
The motion should be slow, inch by inch, and always under control. With all your weight on your left leg, inhale. Exhale and gradually shift to your right leg. Repeat 5-10 times. 4. Touch the Sky. This is one of many Tai Chi exercises that can be done either standing or in a chair. Stand up or sit up straight.
- Overview
- Tai chi moves
- How to get started
- Benefits
- Tai chi for seniors
- Cautions
- The bottom line
If you’re new to exercise or looking for a form of physical fitness that’s easy on your body and benefits your mind, you might be wondering if tai chi is right for you.
Otherwise known as meditation in motion, tai chi is an ancient Chinese tradition based in martial arts that is now a popular low-impact exercise method involving slow movements and breath.
There are many styles of tai chi to choose from that typically share a common foundation, but may differ in appearance and training methods. Some of these styles include:
•Chen
•Yang
•Wu
•Sun
When you begin the practice of tai chi, you’ll see that it is not about each move, but more about a series of fluid motions. In fact, there are 108 moves that are all in motion, which is why tai chi is called “moving meditation.”
If you’re ready to give tai chi a try, you might be wondering how to get started. Here are a few tips that will point you in the right direction.
•Find an instructor: The best way to learn and practice tai chi is with an instructor. You can look for classes at senior centers, local fitness facilities, the YMCA, or tai chi centers. If you’re unable to locate any on your own, try searching online.
•Watch the class first: Talk to the instructor ahead of time about observing the class before you commit. This allows you to see the moves in action and get a feel for the class. If you can, try to talk with a few of the participants to see how they like doing tai chi.
•Check out YouTube: Beyond the more formal videos you can find online, YouTube is also home to some great clips on different tai chi moves.
The benefits of tai chi encompass everything from mental, physical, and emotional benefits to spiritual and healing benefits. While not an exhaustive list, the following are some of the more well-known mental and physical benefits of tai chi.
•It’s a safe and effective form of physical fitness for beginners. If you’re new to exercise or just new to this form of fitness, the slow, low-impact movements are safe and gentle on your body, and help increase flexibility and posture.
•It helps manage stress-related anxiety by integrating the relaxation and stretching benefits right into the movement. You’ll learn how to relax and move slowly through the movements while breathing.
•It may help improve your mood. Researchers have found that tai chi may be effective in reducing depressive symptoms, anxiety, and mood disorders.
•You’ll have better sleep. Practicing tai chi on a regular basis may contribute to a more restful sleep cycle.
•It’s adaptable. Tai chi is both gentle and slow, which makes it easily adaptable to many fitness levels and health conditions.
Tai chi is one of the more popular methods of movement for seniors. That’s why both active seniors and those new to fitness can benefit from the low-impact moves taught in this gentle form of exercise.
•Increases body awareness. Known as slow-motion exercise, tai chi encourages slow and deliberate body movements accompanied by deep breathing. This combination helps seniors focus on the way their body moves and allows them to pay attention and address any discomfort they may be feeling.
•Improves cognition. A small 2018 study showed a connection between the practice of tai chi and improvements in cognition for seniors with mild cognitive impairment. This is promising news for older adults looking to improve their memory and executive functioning skills.
•Reduces risk and fear of falling. Maintaining good balance, flexibility, and coordination become more important the older you get. While most physical activities, especially weight-bearing exercise, can help seniors maintain and even improve their mobility, activities such as tai chi also reduce the risk and fear of falling in older adults by improving balance and motor function.
Even though tai chi is considered one of the safer forms of physical fitness, it’s still a good idea to talk with your doctor before trying something new, especially if you have any existing medical conditions.
While participating in a tai chi class, if you feel dizzy or faint, stop what you’re doing and sit down. If the feeling continues, make sure to check-in with your doctor.
Practicing tai chi can improve both your physical and mental health. This safe and gentle form of exercise is appropriate for all ages and fitness levels. Plus, it is easily adaptable to certain physical limitations and health conditions.
To get started, look for tai chi classes taught by experienced instructors at senior centers, health clubs, and fitness studios.
5 days ago · Torso rotations. 4. Arm separations. 5. "Tor Yu" (Spine turning) 6. "Dan Yu" (Spine stretching) The 108 moves presented in my DVD - as well as the foundation exercises - are exactly the same as those I was taught by Master Moy Lin Shin through his worldwide organization. List of the 108 Tai Chi moves - The one hundred and eight moves of Tai Chi.
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102) Step Up to Form Seven Stars. 103) Retreat to Ride Tiger. 104) Turn Around and Kick Horizontall y. 105) Shoot Tiger With Bow. 106) Step Up, Parry and Punch. 107) Apparent Close Up. 108) Conclusion of T'ai Chi Ch'uan. 51) Right Foot Kick With Sole. 52) Strike Opponent's Ears With Both Fists. 53) Left Foot Kick With Sole.
