Tai Chi

Tai chi is sometimes described as "meditation in motion." Originally developed in China as a form of self-defense, this graceful form of exercise has existed for about 2,000 years. It's becoming increasingly popular around the world, both as a basic exercise program and as a complement to other health care methods. Health benefits include stress reduction, greater balance and increased flexibility — especially for older adults. Tai chi is a noncompetitive, self-paced system of gentle physical exercise. To do tai chi, you perform a defined series of postures or movements in a slow, graceful manner. Each movement or posture flows into the next without pausing.

If you're trying to improve your general health, you may find tai chi helpful as part of your program. Tai chi is generally safe for people of all ages and levels of fitness. Studies have shown that for older adults tai chi can improve balance and reduce the risk of falls. Because the movements are low impact and put minimal stress on your muscles and joints, tai chi is appealing to many older adults. For these same reasons, if you have a condition such as arthritis or you're recovering from an injury, you may find it useful.

Beginners:

   Tai Chi Chuan Basic Principles
   5 Warm-up Exercises
   Basic Tai Chi Walking (forward & backward)
   Basic Push Hands (Joint Hands)

Intermediate:

   Basic Push Hands
   9-Palace, Circular 9-Palace
   Break-fall training
   Power Generation (Fa jing): Loose Fist, Elbow

Application:
      - Grasp Bird's Tail
      - Needle at Sea Bottom
      - White Crane Spread Wing
      - Cloud Hand
      - Single Lotus
      - Double Lotus
   Form Refinement

Advanced:

Wu's Tai Chi Chuan - full set of 108 Forms

   Free-style Push Hands
   Roll-Elbow Push Hands
   Circular Push Hands
   Ta-Lu Push Hands
   Eight Elements of Power Generation

   Four Methods of Application
   Advanced applications
   Form Refinement