Basic Exercises

The materials accessible through this web page are owned and made available for limited use with permission from Master Wang Yen-nien and the Yen-nien Daoguan (www.ymti.org). They should be considered copyrighted, with the fore-stated people and organizations reserving all rights. No commercial use of this material is allowed. The clips contain an overlay saying www.aymta.org, which was intended to direct users to a location where the materials can be purchased. AYMTA.org does not own this material, but is an authorized distributor. The material can also be purchased through the owner at www.ymti.org.

 

Begin each practice session with a series of basic exercises, to warm up the muscles, increase flexibility and stimulate the flow of Qi.

This page provides multimedia images of the basic exercises being performed by Master Wang Yen-nien. The materials on this page can be purchased as part of a video tape or video CD from the American Yangjia Michuan Taijiquan Association or Yangjia Michuan Taijiquan International (www.ymti.org).

The video clips are in Windows Media File Format. Dial-up files are suitable for dial-up connections, while the broadband versions require DSL or Cable Internet Connections. The video clips require Windows Media Player to be viewed. To Download Windows Media Player click here.

 

Warm-up and Stretch in preparation for your session.

        Bradford Appleton has assembled a lot of good information on stretching. [website] [PDF File] (400KB)

 

Begin your Taiji session with basic Roll-downs (front, left, right). Video: [Dial-up] (560KB) [Broadband] (5.4MB)

  • 3-4 consecutive front roll-downs

    • Concentrate on relaxing each vertebrae as you roll down from the top to the bottom

    • Push up with your feet as you roll-back up - reassembling your spinal column one vertebrae at a time from the bottom

    • Sit into your root between each roll-down, push up with your feet to start the next cycle.

  • 3-4 alternating sets of side roll-downs - Left Roll-down, Right Roll-down, Left Roll-down etc...

    • Follow the same principles above, slowly returning to center - controlled by waist movements and settling into your root.

  • Next consider doing a set each of one or two of the following exercises:

Zhan Zhuan - standing meditation [Dial-up] (200KB) [Broadband] (1.9MB)

  • Start with 3 minutes and progressively add more time

    • make sure the small of the back ("ming-mung") is rolled-out - by rolling the hips/pelvis under

Carry Tiger To The Mountain - from Zhan Zhuan position [Dial-up] (250KB) [Broadband] (2.4MB)

  •  3-5 to start, work up to 10 in a set

    • make sure not to bend at the waist when you stoop to pick up the tiger...maintain good form and verticality

Kick and Stretch - [Dial-up](1.9MB) [Broadband] (6.4MB)

  •  Start with 3-5 in one direction, then turn around and work the sequence in the other direction

    • work up to 10 sequences in each direction

               

 

 

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Copyright 2005, Still Mountain Tai Chi Center