Essentials of Tai Chi and Qigong

David-Dorian Ross recounts the history of tai chi and qigong; he then introduces the Yang family short form of 24 individual movements, the most widely performed tai chi routine; he closes with his top ten tips for personal practice.

Starting the first of the qigong exercises, called the Frolic of the Five Animals; a regular routine of simple tai chi drills; the first two movements in the 24-movement short form, which are Opening the Door and Parting the Wild Horse's Mane.

Continuing with the Frolic of the Five Animals; delving into the concept of harmony and balance embodied in the idea of yin and yang, which inspires the philosophy and practice of tai chi; closing with Crane Spreads Wings in the short form routine.

Tai chi is called tai chi chuan, which can be translated as "the ultimate martial art"; investigating the defense and fighting aspects of tai chi, which deepen one's appreciation for the art; learning Brush Knee and Push in the short form.

Branching out from the Yang style to see how other families of tai chi perform the Single Whip movement; the fascinating history of the five families, which are Chen, Yang, Wu, Wu/Hao and Sun; playing the Pipa in the short form.

Learning the final posture in the qigong series, called the Frolic of the Five Animals; exploring the ancient concept of qi, the life force that underlies the practice of qigong and tai chi; adding Repulse the Monkey to one's repertoire.

Understanding qi and its role in traditional Chinese medicine; how qigong and tai chi are designed to manipulate qi energy; performing the next movement in the short form, which is Grasp the Bird's Tail on the left side.

Learn how to walk with mindfulness. Then, study the first pillar of tai chi practice: forms, which are the choreographed dance-like movements that most people associate with tai chi.

Beginning a new qigong series called the Eight Pieces of Brocade; exploring push hands, the second pillar of tai chi practice that involves gentle but challenging sparring with a partner; ending with a movement called Single Whip.

Experience the feeling of standing with proper alignment as you explore the third pillar of tai chi: standing meditation. Experiment with a qigong exercise called Standing Like a Tree.

Delving into clinical studies showing that tai chi excels as a non-pharmaceutical treatment for heart and lung disease; tai chi as a valuable adjunct to cancer therapy; repeating Single Whip in the short form.

Continuing the study of tai chi by looking at its documented benefits for treating obesity and Alzheimer's disease; reaching the halfway point in the study of the 24-movement short form with a pose called High Pat on Horse.

The exploits of classic tai chi masters, including legendary champions Zhang San-Feng and Wang Tsung-Yueh, and Yang Lu-Chan, who invents the Yang style; concluding with Stand Up and Kick with Heel, another segment of the short form.

Studying the oldest and newest chapters of the "Tai Chi Classics"; Mr. Ross demonstrates the principles of proper tai chi technique as he recites the texts; learning Boxing Both Ears, one of the more martial movements in the 24-part lesson.

How can the slow dance of tai chi compete with running or weightlifting as a workout? The secret is that tai chi activates many muscles at the same time, burning calories at a high rate.

Learning the last movement in the qigong series, called the Eight Pieces of Brocade; going through the entire routine from the beginning; how qigong and tai chi promote correct posture and a better back; closing with Snake Creeps through the Grass.

As students advance in tai chi, they move from empty hands forms to weapons play; trying out this ancient martial art; seeing how everyday objects can be used for practice; mastering Rooster Stands on One Leg, a new movement in the short form.

Focusing on tai chi's organizing principles, which underlie everything one has learned so far; the balance of yin and yang; softness overcomes hardness; using the mind and not strength; closing with Snake Creeps through the Grass on the other side.

Experiencing life with balance and harmony requires that you master flow, which is a traditional principle of tai chi. Look at both mental and physical aspects of flow.

Imagining what it would be like to never be entrapped by stress again; thanks to the study of tai chi and qigong, this blissful state is in one's grasp; performing Fair Lady Works at Shuttles for the next segment of the 24-movement routine.

Discover how to integrate the outlook and practice of tai chi into your work life. Study a routine that you can do in your office or cubicle, as it requires only one step in each direction.

Qigong manipulates the flow of qi in the body; how the art of feng shui allows one to harmonize qi energy in their surrounding environment; investigating the ancient Chinese five element theory; Opening the Arms Like a Fan in the short form.

Mr. Ross devotes the entire lesson to the 24-movement short form; how to take one's practice to a deeper level by mastering subtleties in the poses and transitions; going through all the moves learned so far.

Warming up with a final qigong exercise; how tai chi helps millions in the Western world adapt to the challenges of 21st-century life; the concluding exercises of the short form; how everything comes together in the 24-movement series.