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.

How to walk with mindfulness; studying forms, which are choreographed dance-like movements and the first pillar of tai chi practice; practicing Grasp the Bird's Tail on the right side for the short form routine.

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.

Exploring the third pillar of tai chi, standing meditation; the feeling of standing with proper alignment; experimenting with a qigong exercise called Standing Like a Tree; the next dream-like sequence of the 24 movements, Waving Hands Like Clouds.

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 the slow dance of tai chi can compete with running or weightlifting as a workout; tai chi activates many muscles at the same time, burning calories at a high rate; practicing Stand Up and Kick on the other side for the short form routine.

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 the mastering of flow, which is a traditional principle of tai chi; looking at the mental and physical aspects of flow; studying Rooster Stands on One Leg on the other side for the short form.

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.

How to integrate the outlook and practice of tai chi into the work life; studying a routine that one can do in an office or cubicle, as it requires only one step in each direction; learning Looking for the Needle at the Bottom of the Sea.

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.