Spiral rotation is one of the key elements for the understanding and learning of the Qi (Internal Energy) in the internal exercise, like the Tai Chi. Here you can find some basic spiral rotation exercise, like Single Wave Hands. By following the videos and reading the text, you can learn these spiral rotation movements. You can refine the movements and improve the quality of the feeling of the Qi by following the requirements.
Single Wave Hands:
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Here you can find more materials about Steps to follow, Requirements etc.
Steps:1. Hold the right arm to the right side and over the right leg with the right bow stance, hold the left palm on the left side of the waist, look to the right side; 2. Relax the hip joints, shift the weight to the left leg, at the same time move the right arm to the left in a downward curve, open the right palm; 3. Continue to raise the right palm to the left side, keep the eyes follow the right palm; 4. Shift the weight to the right leg, wave the right palm to the right side in an upward curve, close the right palm at the same time, keep the eyes follow the right palm; 5. Repeat this spiral rotation movement several times; 6. Follow the same requirements while do this movement with the left arm.
Requirements: Relax the whole body, use the waist and the crotch to control the rotation exercise; After remember the movement, exercise the spiral rotation smoothly with the coordination of the body.
Here you can find more materials about Steps to follow, Requirements etc.
Steps: 1. With the right bow stance, hold the right arm over the right leg at the shoulder height, hold the left arm in front of the abdomen with the left palm facing to the right side, loosen the hip joints, look to the right side; 2. Shift the weight to the left leg, raise the left palm to the right side by facing the palm to the right side, wave the right palm downward, keep the eyes look to the right side; 3. Turn the waist to the left, wave the left arm to the left side in an upward curve and close the left palm at the same time, wave the right arm to the left side in a downward curve and open the right palm, keep the eyes follow the left palm to the left side; 4. Shift the weight to the right leg, raise the right palm to the left side by facing the palm to the left side, move the left palm downward, keep the eyes look to the left side; 5. Turn the waist to the right, wave the right arm to the right side in an upward curve and close the right palm at the same time, wave the left arm to the right side in a downward curve and open the left palm, keep the eyes follow the right palm to the right side; 6. Repeat the movements with step 1, 2, 3, 4, 5 to exercise the double wave hands continuously.
Requirements: Relax the whole body, loosen the hip joints, relax the shoulders; Exercise the movement slowly and smoothly with the coordination of the body after remember the movement; Use the waist and crotch to lead and control the whole movement; Try to find and feel the Qi moving in the body.
Here you can find more materials about Steps to follow, Requirements etc.
Steps: 1. With the right bow stance, hold the right arm to the right side, hold the left palm on the right side of the waist, look to the right side; 2. Shift the weight to the left leg, turn the waist to the right backward, move the right arm backward, turn the waist to the left, wave the right palm to the left in a downward curve, and open the right palm over the right knee; 3. Shift the weight to the right leg, move the right palm forward, turn the waist to the right side, at the same time wave the right palm to the right in an upward curve, and close the right palm; 4. Repeat the rotation by following step 1, 2, 3; 5. Follow the same requirements to exercise this movement with the other side.
Requirements: Relax the whole body, keep the Baihui float up internally, use the waist to lead and control the rotation with the coordination of the arms, the body and the legs.
Here you can find more materials about Steps to follow, Requirements etc.
Steps: 1. Relax the whole body, relax the shoulders and loosen the hip joints with the right bow stance, hold the left arm in front of the chest at the shoulder height, place the right arm by the right side of the waist; 2. Shift the weight to the left leg, brush the left palm backward in a downward curve, close the left palm, wave the right arm forward from the right side of the waist, open the right palm at the same time; 3. Loosen hip joints, shift the weight to the right leg, brush the right palm backward in a downward curve, at the same time close the right palm, wave the left arm forward from the left side of the waist, open the left palm at the same time; 4. Continue to repeat the movements with the step 1, 2, 3.
Requirements: Use the waist to lead the movements of the arms and the legs; Loosen the shoulders, sink the elbows, relax hip joints; Coordinate the whole body to do this spiral rotation.
Here you can find more materials about Steps to follow, Requirements etc.
Steps:1. Relax the hip joints, step the left foot forward, hold the right arm in front of the chest at the shoulder height with the palm facing out, hold the left arm in front of the left chest; 2. Turn the waist to the right, wave two arms backward in an upward curve; 3. Shift the weight to the left leg, move two palms downward, open the right palm slightly, close the left palm slightly; 4. Turn the waist to the left, wave two arms forward in a downward curve, open the right palm and close the left palm at the same time; 5. Shift the weight to the right leg, move two palms upward, open the left palm slightly, close the right palm slightly; 6. Turn the waist to the right, wave two arms backward in an upward curve, at the same time continue to open the left palm and close the right palm; 7. Repeat the movements with the step 2, 3, 4, 5, 6; 8. May exercise the other side by following the same requirements.
Requirements: Relax the shoulders and loosen the hip joints, push the Baihui upward gently; Use the waist to lead two arms smoothly; Exercise the whole rotation movement with the whole body coordination.