This is a standing practice sometimes known as Zhan Zhuang. It is a foundation exercise

that builds the body in preparation for Tai Chi Chuan. Once we know how to stand in correct posture, we can begin to learn how to align, relax and build the ‘engine’ of Tai Chi Chuan.

After learning to stand with ‘quality’, we learn to move with quality. We build on our Wuji standing foundations and maintain the principles whilst in motion.

This is a Qi Gong set of movements that balance yin and yang energies in the body, nourishing you from within. We will learn how to open and mobilize the joints. With progression and more advanced training, these movements can be used in martial arts practice.

This is a famous movement that can be found throughout different Tai Chi Chuan styles. Building on previous lessons, we will progress from quality posture and movement to starting to move from the centre of the body and waist. This will develop full body connection and power.

This is something that is unique to Tai Chi Chuan and some of the Chinese martial arts. Through the process of release or ‘Sung’, we learn how to open the joints and expand the frame into the space around us. This is the beginning of Six Directional force, or Peng. If there is no Peng, there can be no Tai Chi Chuan.

We start with a basic breathing practice that helps us to anchor the breath into the lower abdomen (Dan Tien), aiding relaxation and assisting with movement, which we aim to link to the breath.

This practice will deepen our understanding of how to move and develop power. The stages of movement are broken down to describe the way we move and connect mind and body.

This is a Taoist Nei Gong set of movements and static posture holds from a Tai Chi Grand Master (Lio Piezhong). When practiced daily, Nei Gong can have a transformative effect on the body and is an integral part of the internal arts. Combining movement, breath and the mind it develops strength, nourishes the body and focuses the intent.

In this lesson, we introduce the four primary types of force in Tai Chi Chuan. Bing (or Peng), meaning ‘Ward-off’, Lu; meaning ‘Rollback’, Ji; meaning ‘Press’ and An; meaning ‘Push down’.

Combining this knowledge with what you have practiced in the other lessons on the course, we bring everything together to manifest in the same place; Grasping the Sparrows Tail. This elegant movement pattern is practiced on both sides of the body and incorporates all of the foundational movements and concepts of Tai Chi Chuan. At the heart of a good practice must be Standing and Grasping the Sparrows Tail.