You can learn how to warm up most joints of our body, and get whole body ready for Tai Chi exercise in this lesson. After you learn and know how to do the movements, you can follow your own pace and speed. For some movements, just do whatever you can depending on your comfortable feeling. Try not to overdo that movement. Just skip the specific joint warm up if you can not do it.
The text below can help you to understand more and remember the sequence of the steps of the movements. After you can remember the movements, you can try to exercise the movements smoothly by following requirements below.
Rotate the Neck:
Rotate Neck: Front View
Rotate Neck: Side View
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Steps: 1. Stand up naturally, keep the feet apart at the shoulder width, rest the palms on the sides of the waist. 2. Rotate the neck to one side in the circle, repeat eight times, then change the direction to rotate the neck, repeat eight times.
Requirements: Relax the whole body, try not to use too much force and in big circle when rotate the neck. Stop the rotation if you feel dizzy or uncomfortable.
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Steps:1. Relax the whole body, step left foot to the left at the shoulder width, loosen the hip joints, bend the knees naturally. 2. Cross the fingers in front of the chest. 3. Rotate the wrists in smooth and soft motions.
Requirements: Relax the shoulders, the arms, the waist, the legs. Rotate until you feel the wrists flexible.
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Steps: 1. Relax the whole body, apart the feet at the shoulder width, loosen the hip joints, bend the knees naturally; 2. Relax two arms, two palms move backward, outward, then forward, at the same time, rotate the palms with opening rotation; 3. Two palms move inward, then backward to the sides of the waist, rotate the palms with closing rotation. Repeat the continuous forward and backward movements.
Requirements: Keep the Baihui float upward, loosen the hip joints, relax the whole body and rotate the waist naturally. Use the movement of the waist to lead the movement of the arms.
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Steps:1. Relax the whole body, apart the feet at the shoulder width, loosen the hip joints, bend the knees naturally; 2. Lift the palms to touch the shoulders or the chest; 3. Rotate the elbows in the circle, to the back, up, front and down, repeat this continuous rotation multiple times; 4. Change the rotation direction, and rotate the elbows in multiple times.
Requirements: Keep the Baihui float upward, loosen the hip joints, relax the whole body and rotate the elbows naturally. Try to use the movement of the body to lead the rotation of the elbows.
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Steps:1. Relax the whole body, apart the feet at the shoulder width, loosen the hip joints, bend the knees naturally; 2. Hold the right hand to the right side of the waist, relax the left shoulder, rotate the left arm to the front, up, back and down, repeat the rotation multiple times, reverse the direction of the rotation in multiple times; 3. Change to the other side, hold the left hand to the left side of the waist, relax the right shoulder, rotate the right arm and change the direction like the other side.
Requirements: Loosen the hip joints, Keep the Baihui float upward, relax the whole body and rotate the arms naturally. Use the movement of the waist to lead the rotation of the arms.
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Steps:1. Relax the whole body, apart the feet at the shoulder width, loosen the hip joints, bend the knees naturally; 2. Hold two hands in front of the chest, move the elbows backward and let elbows rebound back, repeat two times; 3. Open the arms to the shoulder level, swing the arms backward and let arms rebound back, repeat two times; 4. Lift the left arm up and lower the right arm downward, sway two arms backward at the same time, let arms rebound back naturally, repeat two times. Change the position of two arms, lift the right arm up and lower the left arm downward, sway two arms backward and let arms rebound back naturally, repeat two times; 5. Repeat the whole set of the steps (Step 2, 3, 4) around four times, maybe more or less depending on your physical condition.
Requirements: Keep the Baihui float upward, loosen the hip joints, relax the whole body as much as you can. Try to let the whole body to join the movement.
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Steps:1. Relax the whole body, apart the feet at the shoulder width, loosen the hip joints, bend the knees naturally; 2. Loosen the shoulders, turn the waist, sway two arms by following the turning the waist; 3. Pat body with two arms, pat the waist, the chest, the back, the arms and the shoulders. adjust the arm levels up and down freely; 4. Repeat the sway and pat until feeling comfortable.
Requirements: Loosen the hip joints and relax the whole body, use the waist to lead the sway and pat in order to use more Qi in this movement.
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Steps:1. Push the Baihui upward, relax the whole body, apart the feet at the shoulder width, loosen the hip joints, bend the knees naturally; 2. lift and hold two arms in front of the chest with two fists, keep two arms and elbows float; 3. Turn left and rebound back two times; 4. Turn right and rebound back two times, repeat multiple times.
Requirements: Keep the Baihui float, loosen the hip joints and relax the whole body, try to use the whole in this movement.
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Steps:1. Relax the whole body, apart the feet at the shoulder width, loosen the hip joints, bend the knees naturally; 2. Press the palms on the back of the waist, rub the waist with two palms several times; 3. Rotate the hips to one side in the circle multiple times, then change the direction of the rotation of the hips, continue to rotate multiple times.
Requirements: Rub the back of the waist until get the warm or hot feeling; Push the Baihui up, relax the whole body let the body float by following the Baihui, let the whole body to join the rotation.
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Steps:1. Relax the whole body, keep the knees straight, press two palms on the knees gently, rotate the knee caps smoothly multiple times, then change the direction and repeat; 2. Bend the knees, rest palms on the knees, rotate the knees to one side in the circle multiple times, then reverse the direction and repeat the rotation; 3. Bend the knees, lower the body with two palms resting on the knees, repeat several times; 4. Apart two feet at shoulder width, hold two palms on the knees, rotate the knees inward multiple times, then outward multiple times.
Requirements: Be careful with this rotation of the knees if there are some conditions with the knees. Do whatever you can.
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Steps: 1. Relax the whole body, loosen the hip joints, relax the legs and the feet, hold the palms on the sides of the waist; 2. Shift the weight to the right leg, lift the left foot backward, drop the left foot on the ground with toes touching the ground; 3. Loosen the left hip joint, relax the whole leg, rotate the left ankle gently and smoothly multiple times; 4. Shift the weight to the left leg, lift the right foot backward, drop the right foot on the ground with toes touching the ground, rotate right ankle smoothly multiple times.
Requirements: Push Baihui upward gently, Relax the shoulders, the arms, the waist, the legs. Rotate the ankles gently and smoothly.