Tai Chi for Beginners (Lesson 1: Basic Training)

Now I would like to introduce the basic foundations of our Tai Chi. First thing I would like to introduce is the bow step. Bow step is the most commonly used step in our Tai Chi. One foot face to the front, another foot 45 degree diagonally, one leg bent like a bow, another leg straight like an arrow. Make sure the knee and the toe face to the same direction. This way can protect the knee. And please do not bend the knee too much. If you bend the knee too much, then will give too much pressure on the knee. Generally speaking, we can still see the edge of our shoe. That's the proper bow step. Another thing I would like to mention is two feet need to stand on each side of the midline. Imagine there is a midline, the left foot stand the left side of that midline, and right foot stand on the other side of the midline. Imagine if both feet stand on two lines, then the transverse width between the two lines should be 20 to 30 centimeters. Keep your body upright, feel stable, and there is a little exercise can help us to build up a good foundation. You can rotate the left heel, shift the weight, take step, and form another bow step. Then you can rotate the right heel, take step, shift the weight, and another bow step. If you have a nice space to do that in the living room or in your garden, you can stand from one side of your room and then you practice your bow step, step by step, and go to the other side of the room. Make sure the center of your gravity stays on one line. Not to be up and down, always stay the same level. That's the bow step. The second step I would like to introduce is the empty step. Stand on one leg, sitting on the right leg, for example. The left foot lands on the ground with the ball of the foot. Majority of the weight goes to the right foot. Sometimes we can land with the heel and make a heel empty step. This step is very agile in the martial arts. You can move forward or move backwards easily. In our Taiji, this is one of the most common steps again. Third step I would like to mention is called crouch step. Squatting on one leg and the other leg straight. Heel over the foot, hold out. We always use step in the push down form, push down movement. The other side is the same. It's a crouch step. Squatting on one leg, straighten the other leg. Crouching step. Rotate the foot and then we can shift the weight and move to another movement. Usually it's standing on one leg. Another step I would like to mention is the horse step. Feet parallel to each other, keep your body upright, weight distributed on both legs evenly. Horse step. Now I would like to introduce the palm of Taiji. Taiji palm is a very relaxed palm. Just imagine you put your hand above a balloon and relax your fingers. That's the palm we need in our Taiji practice. Taiji fist. The first joint of the thumb rests on the second joint, index finger and middle finger. That's the Taiji fist. Make sure you don't crunch it too tightly. Loosely form the fist. Taiji hook. Put your five fingers together, tip of the fingers together to form a hook. Taiji hook. Now I would like to introduce the body position. Body position usually in our Taiji practice needs to be upright. Not lean forward, lean backwards or side. Keep upright. And also relaxed. So upright and relaxed is our body position. This upright and relaxed position can build up a good habit, not only in our Taiji practice, also the habits can go into our daily life. That can help release the tension and build up a good balance. Now I would like to introduce the breathing coordination. Usually when we are holding, pulling or rotating, we inhale. When we push, pressing, spreading, punching or kicking, we exhale. So that's the principles. There are some exceptions we will mention later in the real practice. Now I would like to introduce the mind concentration in our Taiji. Mind concentration is very unique in Taiji and Qigong practice. If we can focus our mind on the practice, then we can feel the energy flow. Also we can feel how relaxed we are and how peaceful we are. So that is going to help us to get more benefit in the practice. So mind needs to be here. Clear all the thoughts from your brain.