Introduction to Tai Chi Workshop

These are the steps to follow for Izolda Trakhtenberg's Introduction to Tai Chi workshop. This will take you through the first few postures. Please do the warm up before you begin to play Tai Chi.

Stand with feet together. Weight is evenly distributed between each foot and between the front and back of each foot. Keep your shoulders relaxed. Your palms are down and face behind you. Imagine that there is a ping pong ball in each arm pit and let your arms move slightly out and away from your body. Deepen and soften your breathing. Imagine your breath moving down into your Dan Tien (Sea of Energy). As you breathe, feel energy from the earth below come up through your feet, up your legs and let it rest in your Dan Tien. Soon you will feel a slight tingling in your finger tips. That is the generation of Chi. You are now ready to begin.

1. [Inhale] Slowly, gently shift your weight over to your right foot.
   1. Bend your right knee as the heel of your left foot rises.
   2. Lift your foot off the ground and begin to place your left big toe shoulder-width apart directly to the side.
2. [Exhale] As your toe touches the ground, begin to shift weight slightly and allow the ball of your foot and then the heel of your feet to connect with the ground.
   1. Finish the exhalation as you shift your weight to the center between your feet.
3. [Inhale] Slowly begin to straighten your knees.
   1. Simultaneously, lift your arms up from the shoulder sockets until they are even with your chest.
4. [Exhale] Begin to bend your knees as you lower your arms back down.
5. [Inhale] Allow your hands to come fully down and then have them begin to circle to the outside as you shift your weight to the left foot.
   1. Allow the toes of the right foot to raise and with a straight leg, pivot on the heel to a 45 degree angle.
   2. Now shift your weight to the right foot as the right arm circles up to the palm (with palm facing down) and left arm circles down (with palm facing up).
   3. Hold the imaginary ball with your two hands while you bring your left foot in towards your right.
6. [Exhale] As you exhale, extend your left foot to approximately shoulder width apart and set the heel down first.
   1. Shift weight from your right foot to your left. Bend your left knee as you straighten the right knee (never bend to more than a perpendicular calf).
   2. Simultaneously, "ward off" by bringing your left hand up to chest level (palm facing you) and your right hand to hip level (palm facing down).
7. [Inhale] Begin to shift your weight back toward your right foot as you lift the toe of your left foot off the ground.
   1. With a straight leg, pivot on the heel of your left foot to a 45 degree angle.
   2. Simultaneously, begin to bring your hands into "Hold the ball" with left hand on top and right hand on bottom (palms facing each other).
   3. Shift your weight fully to the left foot and bring the right foot in towards your left foot.
8. [Exhale] As you exhale, extend your right foot to approximately shoulder width apart and set the heel down first.
   1. Shift weight from your left foot to your right. Bend your right knee as you straighten the left knee.
   2. Simultaneously, "ward off" by bringing your right hand up to chest level (palm facing you) and your left hand to hip level (palm facing down).

Created by: Izolda Trakhtenberg Back to Healer's Arts