Healingtaichi's Blog

48-Step Yang Style Tai Chi

 

Benefits of T’ai Chi Practice:

Reduce Stress

Energize

Improve Lung Function

 Increase Circulation

Strengthen Bones

Tone Muscles

Lower Blood Pressure

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Tips for Improving Your T’ai Chi Practice:

  • Posture – Straighten your back by pulling upwards on your abdomen with your hips “tucked in”.  Hold your head high and press your shoulders slightly forward without hunching.
  • Stride – Measure the proper length for your stride by lining up the heel of your front foot with the toes of your back foot.  The full spread of your stance should be the width of your shoulders.
  • Always breathe from your diaphragm.  Breathe slowly and evenly in through your nose and out through your mouth.
  • Don’t begin any movement until you have begun your inhalation or exhalation.  In other words, movement follows breath.
  • Time the length of each movement to the best of your ability with the length of your inhalation/exhalation.
  • Always keep your knees and elbows slightly bent even when extending them in a press, push or kick. Never allow your knees to bend past your toes.

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48 Posture Yang Form

Section One:

1 – Silk Reeling (facing 12 o’clock)

1 – White Crane (facing 12 o’clock)

1 – Left Brush Knee Step (facing 12 o’clock)

1 – Pressing-with-palm-up Single Whip (facing 3 o’clock to 9 o’clock)

1 – Playing Lute (facing 9 o’clock)

3 – Roll Back and Press (angle R, L, R, moving toward 9 o’clock)

1 – Left Deflect, Parry, Punch) (facing 9 o’clock)

1 – Ward Off, Roll Back, Press, Push or Grasping Sparrow’s Tail (facing 9 o’clock)

Section Two:

1 – Lean on Diagonal (fists facing outward)

1 – Fist Under Elbow, similar to Playing Lute (facing 9 o’clock)

4 – Fending off Monkey (facing 9 o’clock)

4 – Turn Body and Thrust Palm – turn to 4 corners staring with left and back

1 – Right Playing Lute (facing 3 o’clock)

1 – Brush Knee and Punch Down (facing 3 o’clock)

1 – White Snake Spits Poison, left leg in front (facing 9 o’clock)

1 – White Snake Spits Poison, right leg in front (facing 9 o’clock)

Section Three:

1 – Slap Foot and Tame the Tiger (straight leg-facing 9 o’clock)

1 – slap Foot and Tame the Tiger (straight leg-facing 9 o’clock)

1 – Left diagonal Back Fist

1 – Piercing Fist and Lower Body (diagonal)

2 Stand on One Leg and Prop Up Palm (one L, one R)

1 – Right Single Whip (to 3 o’clock)

3 – Right Wave Hands in Clouds (facing 12 o’clock)

Section Four:

2 – Part the Horse’s Mane (L then R, facing 3 o’clock)

1 – Right Heel Kick (facing 3 o’clock)

1 – Strike to Ears with Both fists (facing 3 o’clock)

1 – Left Heel Kick (diagonal)

1 – Cover Hand and Strike with Fist (bending down to punch opponent on the floor)

1 – Needle at the Bottom of the Sea

Section Five

1 – Fan Back (facing 6 o’clock)

1 – R toe kick

1 – L toe kick

2 – Brush knee step (L leg front then R leg)

1 – Step forward, ward off and punch

1 – Appears closed (push opponent over backwards)

1 – Set of Cloud Hands to the left (no single whip)

1 – Right diagonal backfist

2 – Fair Lady Works Shuttles (to the L diagonal then to the R diagonal)

1 – Step back, pivot R and spear palm (R leg in front, L hand spears)

1 – Stand on One Leg (left) and Lift Palms (both to shoulder height, palms facing up)

1 – Step on right foot, twist to upper left cornersweep b ack with both arms then bend left leg in front, bring both arms to front, place right hand on top of left wrist with left hand fisted

Step back on L foot and pivot fast and hard  to 6 o’clock, sweeping fist so that it ends with back of hand facing forward

Rock back, execute a Crooked Whip, end standing on your L leg both arms crossed in front of your chest

Step back on your R foot, dip down as though doing a spear hand downward, then sweep back up with the L leg bent in front, L hand in Bird Beak position, R hand facing forward (Stand on One Leg and Ride the Tiger)

Sweep around to the R until you are facing 12 o’clock then sweep R leg from inside to outside in front of the body (Turn Body and Sweep Lotus)

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Recommended Books, Videos and Music:

CDs and DVDshttp://www.healingtaichi.com

Books:  Tai Chi Chuan & Qigong, Wolfgang Metzger & Peifang Zhou with Manfred Grosser, Ph.D. ISBN: 0-8069-5957-6

Tai Chi Chuan, Classical Yang Style. Dr. Yang, Jwing-Ming. ISBN: 1-886969-68-X

Tai Chi Chuan. Master Liang, Shou-Yu & Wu, Wen-Ching. ISBN-10: 1-886969-33-7 & ISBN-13: 978-1-886969-33-9

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Use this video of the 48-step form to aid your practice:

Contact Information:

Cynthia Quarta, Owner/Instructor

406.788.8938

Email: healingtaichi@yahoo.com

Other blog:  http://chairtaichi.wordpress.com

                         

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