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Yin Yang Breath
Start with a minimum of 7 minutes and lengthen as suits you to an optimal time of 21 minutes.
Yin Yang breath for 1-3 minutes
Growing Bamboo 5–19 minutes (see video clip)
When the dantian feels connected to heaven and earth, you can step a little wider, and then open the front foot to the diagonal and shift more weight (70%) into the front leg.
At first, stay rooted in the present then
• explore by moving back and forth and
• alternate directions as is fitting to your moment.
Relaxation lengthens the steps, softens the tendons and ligaments, and loosens the ankles and joints.
Remember to breathe.
Yin Yang breath for 1-3 minutes
Add: Eye Massage as in the video (36x)
Keep track of your health and well-being:
We would like you to assess how you see yourself at the beginning and end of the tuning.
Suggestion: take a selfie of yourself in total before you begin and after the tuning is done.
In general, what do you observe about yourself
• In your Spirit
Stalking the Fox
With “Stalking the Fox” we open ourselves to the energy of Spring, the energy of Hope, and the excitement of new possibilities.
The repetition and refinement of the movement can bring us increased metabolism, sharper thinking, and the ability to look ahead and make plans and decisions.
In addition, as we strengthen our legs, and move with empty steps and relaxed straightness, we return our body to optimum structural alignment and circulation.
After a winter of being less active, this move brings our energy up and out, ready for sports, and play, and action.
See the video for how to do the move. (the video has no sound)
Daily routine Stalking The fox:
Start with a minimum of 9 minutes and lengthen as suits you, to an optimal time of 21 minutes.
Begin with the Constant Bear & the Looking Owl for about 3 minutes.
Follow with Stalking the Fox for 5 – 7 minutes.
- Imitate the fox as you relax into the positions and movements.
- From diagonal to diagonal is the essence
- At first, stay rooted in the present, exploring by moving back and forth but not moving forward.
- Notice that with each turn you are pointing to the direction you are moving towards, exploring new possibilities.
- When the dantian feels connected to earth and heaven you can take rooted steps into the future.
- Remember to breathe and relax so you can generate qi.
End with a few minutes of the Constant Bear with the Looking Owl
Additional information to be aware of: from diagonal to diagonal is the essence
As we arrive in the position we experience being present in this moment. As we shift back and change our direction we move into the future.
Switching from diagonal to diagonal is the essence of the wood section of the tai chi form and teaches us how to take new points of view and move into the future. It doesn’t require actually moving forward. In fact in the wood section of the form we move only backward and sideways and on the diagonal and there is no forward motion.
Keeping track of your health and well-being:
We would like you to write down how you feel at the beginning and end of the tuning. On a scale of one to ten, rate the following:
- Physical health
- Emotional health
- Mental focus
- Sense of wellbeing
- Sense of feeling connected to your spirit
A donation to the Tai Chi Foundation from participants would be appreciated.