Australian Academy of Tai Chi providing Tai Chi services to Rockhampton and District 1

Welcome to a program of tai chi provided inassociation with the Australian Academy of TaiChi. An AATC Special Needs Instructor since2002, I continue to learn and hope that you'llfind it challenging and fun as we learn together.Classes concentrate on balance and relaxation tohelp to maintain our physical health. Whileevening AATC classes (Rockhampton, MountMorgan and Yeppoon) may have severalinstructors and provide instruction at individuallevels, this group will include individuals whohave been doing tai chi for years as well asthose who’ve just started.We’ll work together, integrating novice andexperienced practitioners in a less formal settingas we review tai chi basics and expand ourrepertoire of shibashi and similar exercises. Lynn Zelmer, Special Needs InstructorWhat the Class Involves…While Tai Chi is based on Chinese martial artswe use it for health and relaxation. As a relaxed,almost ballet-like form it combines balance,breathing, movement and relaxation. It can beperformed at your own level and shouldn’t placeextra stress on your body. “The idea is to learn to do simple things in arelaxed manner and then with improved skilltake on more challenging things.”

Grand Master Khor, AATC Founder

Our classes include warm-up/stretchingexercises, Qigong or shibashi exercises, and thefirst three levels of the tai chi set.Shibashi and other repetitive exercises are easyto master and contain all of the elements forsuccess with the tai chi set. Their rhythmic andrepetitive nature promotes relaxation andmeditation, usually with a balance of left andright side movements.The tai chi set can be more complicated forbeginners as movements are not directlyrepeated but they are built on basic forms and

encourage a slow, relaxed and gracefulmovement from one posture to another.Practical TipsDon’t force the exercises. Everyone hasdifferent limits and you’re the only one whoknows yours. Modify the way you perform theexercise or stop and rest before you reach yourlimits. For example, many of the exercises canbe done while sitting or you can use a chair orother balance support.Coordinate your breathing with the movements;keep it smooth and avoid holding your breath.Relax and flow with the exercises. Avoidmaking sudden movements or over-extendingyourself (usually losing your balance).Know your balance limits and keep movementswithin those limits. Bending the supporting kneeslightly will help your balance. Slide your foot(so that it still provides some support) ratherthan lifting, if balance remains a difficulty.Focus your thoughts inward on your form andposture, rather than being distracted by whatother people are doing.AATC Evening ClassesThe Australian Academy of Tai Chi wasestablished in 1976 and is internationallyrecognised and affiliated. Grandmaster GaryKhor, Academy founder, has developed a seriesof tai chi courses that adapt authentic tai chipractice to Australian learning needs. ContactDebbie, 0437 740 278 a/h for details or visitwww.zelmeroz.com/taichi for local details andwww.livingchi.com.au for state/national andsales items.Academy books, videos, music CDs and othertraining materials can also be purchased.

Rockhampton ‘Special Needs’ Tai Chi Classes

Australian Academy of Tai Chi providing Tai Chi services to Rockhampton and District 2

QigongShibashi 1(18 Exercises)

The illustrations are only representative of a partof each exercise as all involve movement.We’ll normally repeat each movement fourtimes, twice on each side if the move goes to

two sides. The exercise becomes moremeditative with increased repetition (eg 8/4).Start relaxed and in the 'horse-riding' position(feet shoulder width apart and knees unlocked).

Rockhampton ‘Special Needs’ Tai Chi Classes

Australian Academy of Tai Chi providing Tai Chi services to Rockhampton and District 3

Chi: thepower ofenergy

Shibashi-II(18 exercises)

Peacock unfolds tail Small heavenly roll Needle at sea bottom

Willows flutter in Breeze Fisherman casts net Farmer grinds corn Buddah in meditation

Dragon circles mountain Lohan focus chi Hit tiger's ears Monkey offers peach

Warrior draws bow Crane in flight Maiden weaves cloth Cross hands/separate legs

Circulate energy in tan tien Embrace morning sun Standing zen CloseIllustrations show arepresentative part of eachmovement. Repetitionleads to improvement;‘listen’ to what your bodytells you to improve form.Relax, breathe slowly anddon’t overdo/force themovements.

Rockhampton ‘Special Needs’ Tai Chi Classes

Australian Academy of Tai Chi providing Tai Chi services to Rockhampton and District 4

Basic StancesHorse riding stance: Stand relaxed, kneesslightly bent, feet shoulder width apart andweight evenly balanced, hands at side.Bow stance: Relaxed, one foot ahead, about ahand width space between and back foot turned45 degrees, weight balanced, hands at side.Narrow stance: Relaxed, balanced with weightmostly on back foot, the front foot ahead butready to move to a new position.Weight transfer: Shifting the weight from sideto side or back to front with the body upright.Swinging/Moving Arms: Arm movement oftenresults from turning at the waist, with the armsgently lifted up and down as the waist turns.The Lotus ExerciseThe Lotus is a basic Qigong sequential set thattells a story from the time of China’s YellowEmperor:

• Wave hands in air• Turtle treads water• Rabbit digs earth• Fair lady scoops water• Lotus flower blossoms• Face the wind (each side)• Lift the sky (bend knees and extend)• Press the earth (bend waist, press down,

then bend knees to return)• White crane spreads wings• Rabbit ploughs earth• Wave hands in air

Tai Chi Set: The PosturesThe tai chi set has six levels of low-impactsequential exercise routines that encouragerelaxation, balance and concentration. Whilethese exercises are based on the ‘hard’ martialarts, they are slow, soft and meditative inpractice. Special needs classes practice the firstthree levels only; attend an evening class if youwish to go further with your tai chi.Start relaxed with the feet together. Grace andform come as you learn to transfer weight andpractice 'tai chi walking'. Notes, with images ofeach posture, are on the following pages.

Level 1Preparation, separate feetCommencement, raise and lower armsHolding the Ball, on rightGrasping the bird’s tail, in left bow stanceHolding the ball, on leftWard off, in right bow stancePull back, in right bow stancePress, in right bow stancePush, in right bow stanceSingle whip, in left bow stancePlay guitar, in left empty stance

Level 2Shoulder stroke, with right shoulderWhite crane spreads its wings, in right

empty stanceBrushing knee, in left bow stancePlay guitar, in right empty stanceBlock back, in right empty stanceSlant flying, in left bow stanceForward deflection, with right fistKick and thrust, with right heelParry, with left handPunch, right fist in left bow stanceClose the door, in left bow stanceCross hands, central stance

Level 3Embrace the tiger, in right bow stanceNeedle at sea bottom, in left empty stanceFan to back, in right bow stanceSnake creeps down, left crouch stanceSeven star punch, in right empty stanceJade lady shuttles to four cornersPunch under the elbow, in right empty

stanceTai chi, like any exercise routine, is very easy‘not to do’. Spending even a few minutes eachday on simple weight transfer or movementsfrom the shabishi sets, however, can quicklyimprove both your form and your well being.

Khor Tai Chi Movement Set — Levels 1-3

Lynn Zelmer Australian Academy of Tai Chi providing Tai Chi services to Rockhampton 60 & Better © Oct 2004, 1

The Academy’s Khor tai chi setis a series of postures and joiningmovements based on the Yang taichi martial art tradition. Whilesimilar postures and movements(usually performed much fasterand with considerable force) canbe found in most of the martialarts, tai chi emphasises aninternal focus, which encouragesinner calm, balance andsmoothness of movement.In a very real sense there is no‘right’ or ‘wrong’ to tai chi, onlyindividual ‘improvement’ as wework on coordination, balanceand breathing as much as form.We all perform the set slightlydifferently each time we do it…as we gain experience (skill andrelaxation) and concentrate ondifferent aspects (breathing,form, balance, posture, internalfocus, etc.) or are influenced bythe locale and other externalevents.Tai chi is all about focussing onwhat we are doing, rather thanwhat’s happening around us. It’sbeing relaxed, and a good tai chiexperience brings pleasure froma relaxed and enjoyable ‘movingmeditation’.These notes provide an outline ofthe first three levels of the tai chiset. Along with my videotapesthey will hopefully inspire you tocontinue with tai chi beyond our60s & Better classes. I knowfrom experience that exercise isvery easy ‘not to do’, but is alsovery important to our health.

Relax and enjoy,Lynn Zelmer, Special Needs Instructor

Movement TipsAll tai chi movements begin in arelaxed position, breath even anddeep, knees slightly bent. Breathethrough the nose, with the tongueresting on the roof of the mouthand breathe out fully, rather thantrying to take in a big breath.In the bow stance the feet arealmost shoulder width apart butone is ahead of the other; weightis balanced, and the back foot ispositioned at roughly 45° toprovide maximum balance.An empty stance is similar to thebow stance, except that most ofthe weight is on one foot and thefeet are closer together inpreparation for a kick.Chinese tradition locates thebody’s store of energy in the tuntien—the lower abdomen (behindand below the belly button).The zen position has the feetparallel and shoulder width apart,knees slightly bent and weightbalanced, with the hands on thetun tien. We often take thisposition for warm-ups and quietmeditation.Many tai chi movements workmuch better if you sink into themby bending your knees andrelaxing. This lowers your centreof gravity and enhances balance.Finally, your balance is enhancedif you maintain an upright bodyposture—imagine yourself as apuppet hanging from a stringattached to the top of your head!The illustrations here are only aguide to the form—I’m learningand improving my form too.

Level 1Preparation, separate feetStart relaxed, feet together, knees

slightly bent and back straight,head upright. Several deepbreaths (from the bottom of the tuntien) help to relax.

Commencement, raise and lowerarms

Holding the Ball, on right

Khor Tai Chi Movement Set — Levels 1-3

Lynn Zelmer Australian Academy of Tai Chi providing Tai Chi services to Rockhampton 60 & Better © Oct 2004, 2

Grasping the Bird’s Tail, in leftbow stance

Holding the Ball, on left

Ward Off, in right bow stance

Pull Back, in right bow stance

Press, in right bow stance

Push, in right bow stance

Single Whip, in left bow stance

Concentrate on palm of hand,weight shifts for feet to rotate.

Finish with hook and block

Khor Tai Chi Movement Set — Levels 1-3

Lynn Zelmer Australian Academy of Tai Chi providing Tai Chi services to Rockhampton 60 & Better © Oct 2004, 3

Play Guitar, in left empty stance

Level 2Shoulder stroke, with right

shoulder

White crane spreads its wings, inright empty stance

Brushing knee, in left bow stance

Play guitar, in right empty stance

Block back, in right empty stance

Slant flying, in left bow stance

Forward deflection, with right fistKick and thrust, with right heel

Parry, with left handPunch, right fist in left bow stance

Khor Tai Chi Movement Set — Levels 1-3

Lynn Zelmer Australian Academy of Tai Chi providing Tai Chi services to Rockhampton 60 & Better © Oct 2004, 4

Close the door, in left bow stance

Cross hands, central stanceLevel 3Embrace the tiger, in right bow

stanceSlash out as you turn and blockNeedle at sea bottom, in left empty

stance

Fan to back, in right bow stance

Snake creeps down, left crouchstance

Seven star punch, in right emptystance

The Jade Lady seems complex…but it’s simply a series of four ‘holdthe ball and block/push’. Start withyour weight back in the Seven StarPunch; and remember left toe intoright instep as you turn.

Jade lady shuttles to fourcorners, hold ball and turn

Punch under the elbow, in rightempty stance

Close, feet togetherWe always use the standard close

to return to the starting positionand indicate the set’s completion.

PracticeAlthough each movement flows into

the next, it helps to pause (relaxand sink) momentarily at the endof each posture/movement.

• Maintain an upright stance• Coordinate balance, breathing and

weight transfer, aiming for asmooth flow of movement

• Don’t push beyond your balance orstrength/energy limits—use tai chito relax, not as ‘punishment’.