SHOTOKAN KARATE
CHEN STYLE TAI CHI
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TAI CHI AND CHI GONG CLASS EXERCISES

TAI CHI WARM UP EXERCISES
1. Head and Neck
2. Shoulders
3. Elbows
4. Wrist and Fingers
5. Centering the Chi
6. Bending forward and backwards
7. Side bend to the left and right
8. Leg stretch
9. Shaking out the leg and arms
10. Swing the arms left and right
11. Circle the trunk
12. Circle the lower back
13. Circle the knees
14. Stretch the ankles and rotate left and right
 
CHI GONG “VITAL ENTERGY” EXERCISES
1. Lifting hands forward and then to the sides
2. Moving the Chi in four directions
Forward, upward, sideward, downward
3. Holding the Circle – expanding and contracting
4. Heaven Chi
5. Earth Chi
6. Holding the Bear Posture

SILK REELING EXERCISES

PRINCIPLES:
1. Start with small motions
2. Practice slowly, breath naturally
3. Use internal and external energy, upper and lower body works together
4. Relax
5. Use your Mind intent
 
EXERCISES:
1. Turning the Head
2. Revolving the Neck
3. Revolving the shoulders, single then double
4. Pressing Shoulders to the Front and Rear
5. Left and Right Arm Chan Si
6. Left and Right Spiral Chan Si
7. Double Arm Spiral Chan Si
8. Double Arm Shun/Ni Chan Si
9. Double Arm Diagonal Opening and Closing Chan Si
10. Double Arm Straight Spiral Up Chan Si
11. Double Arm Straight Spiral Down Chan Si
12. Double Arm Straight Spiral Forward Chan Si
13. Double Arm Straight Spiral Backward Chan Si
14. Double Arm Straight Spiral Horizontal Chan Si
15. Left Up, Right Down Spiral Chan Si
 


Tai Chi Chuan is a Chinese exercise done by millions of people around the world. It is sometimes called a moving meditation. The movements are done in a slow flowing beautiful rhythmic motion. One is graceful and calm but strong in spirit when performing the quiet ancient dance like form. Chi Gong is your life force. These are vital energy exercises to rejuvenated your body energy, to help build up your immune system, and internal massage the body organs and systems to promote better mind, body and spirit.

Please read our school regulations

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King Lam’s
Tamashii Karate and Tai Chi Center
8132 Willow Street
New Orleans, Louisiana 70118
504- 866-2241


 

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