Tai Chi: Overview - part of the women's fitness video series by GeoBeats.
Hello, my name is Tiffany Chen. I am an instructor at William C.C. Chen Tai Chi Chuan, in New York, New York. As we begin, we start with the heels together and the toes pointing out so that the feet are in the V position. Arms are relaxed by your side and now relax at the knees, step out with the left and turn out the heels slightly so the foot is parallel with the wall.
Shift into the left leg and now turn in the right foot on the heel so the feet are parallel to each other. Now you want to double weight, relax, exhale, and let the weight of your body fall into the balls of your feet. And now energize from the base up into the arms, and all the way through into the fingertips inhaling.
And now relaxing, exhaling, now that we will shrink back the shoulders. And as you inhale, breathe down into your belly button and energize back up into the fingertips. And now down, relax, and exhale again.
Now all the way you should sink into the balls of the feet. Shift into the left side. And the left side is going to open up the right side on the heel, right palm on top, left underneath, like you are holding a beach ball. Shift into the right leg, step out with the left. Shift into the left leg, let the energy sink down, and turn in.
Left palm up, right palm down. Right foot turns in on the heel. Now turn to the left like you are holding a beach ball on the left side of the body. Palms facing each other. Sink into the left leg. The right heel naturally comes up off the ground. Spin open to the right using a left leg. Now step out with the right leg, shift all the way into the right leg, sink down.
And now as we turn in, the ball shrinks and the left foot turns in on the heel. One, turn to the right. Two, shift the weight back with left palm under the right elbow, relax exhaling. And now inhaling, letting the palms come down to the side of the body, trapping down. Shift the weight forward, relaxing, sinking into the right leg, and turning and pressing. So your palms are touching each other.
One, shift the eight back, bring the elbows back. Collapse into the hips. Shift the weight into the front leg, sink, and then energize and reach out with the fingertips. Shift the weight back into the left leg, relax. Now use a left leg to pull in the right side so the feet are pigeon toed. Shift the weight into the right leg now all the way sinking down so that the energy can spiral up, spinning on the ball of the left foot and extending the right arm with the fingers hooked.
Step put of the left, shift, sink, spin up from the elbow of the left palm and turn in. Now raise the right heel, turn, sink, open up both palms. And now energize and let your elbows roll down. Step in on the heel in the center with the right foot. Step back through the ball over the hands, step back out, shift the weight, sinking down and now shoulder strike. Collapse raise the left heel.
Now sweep across the left foot, raising the right palm and lowering the left to the hip. One turn, drop the right hand, raise the left. Two, turn back, drop the left, now bring the right back over. Step back out to the left foot, shift, sink, brush knee push and turn in on the heel of the right foot.
Raise up the right foot, set aback down, sink into the right leg. And now elbows roll down, step in on the heel of the left foot. One turn, and two turn back. Step out of the left, shift, sink down into the left leg, brush knee and push. So the left hand comes over the thigh of the left leg and the right hand just extends out infront of you.
Now, one, shift the weight back. Two, turn out with the left foot, shift the weight into the left leg now. Take a half step with the right infront of the arch of the left foot so the feet are on a T position. Shift the weight into the right leg and the hands float up to the left shoulder. The right hand in a fist, the left palm opened, and the right foot spins forward the left foot.
Shift the weight into the left leg, sink down, brush over the knee with the palm of left hand and the right hand extends out into a punch. Raise up the right foot, set it down, open up the fist, step back touching the wrist of the right hand with the left. Sink down and then energize down with the fingertips of the right hand.
Come back up. Step out with the left foot towards the floor. Shift, sink into the left leg and bring the right hand to the temple and the left hand extends down infront of you. One, shift the weight back, turn in the left foot so the feet are pigeon toed again and the hands are either side of the head.
Shift the weight into the left leg dropping the right hand into the fist. The left hand comes over to the right shoulder. Step around, turning the fist over. Step through the left foot. Shift until left leg sinking down. And now opening the fist of the right hand and chopping above the left.
Cross over with the right hand, step back with the left. You are going to step forward with the right, shift, sink into the right leg and push. Shift the weight back into the left leg, open up. Your arms turn in the right foot. Now step back with the left foot so the feet are parallel. Drop the hands down and bring them back infront of you with the right hand infront and crossing.
