TAI CHI CLASS - 20 Mins - Beginners & Seniors

Hello and welcome to this 20 minutes Tai Chi class for beginners and seniors. Lots of gentle exercise to keep you fit and active at home. Starting with our feet hip width apart, we're going to open and close the Qi ball. Inhale as we expand the arms open, exhale as we bring the hands back close together. We are taking a moment to calm everything down, clear the mind and focus on our movement. This time let's add a knee bend, sinking into that mini horse stance, keeping the posture lifted through the crown like we are suspended from the ceiling and feeling that sensation of sinking the body weight into the floor. Holding a bigger ball, one hand on top of the other, we are turning the Qi ball, breathing in and sinking down, breathing out. Taking the bottom hand through the gap to press the palm high, pressing the other palm low, exchanging heaven and earth, feeling a lovely gentle stretch through the body. Holding the ball again, one hand on top of the other, we are carrying the ball across by gently turning at the waist, we turn the ball at the corner and carry it across to the other direction. And let's gather the Qi, breathing in as the arms rise up, breathing out slowly as the hands come down past the body. Stepping out with your feet slightly wider, we're going to repeat all that. Do remember to listen to your own body and keep the movements well within your comfort zone. we're going to transfer the body weight over to a side bow stance. Lifting up in the middle with straight legs is a little bit of an easier option, we're sinking down over to that side bow and if you feel like you want a bit more of a challenge, you can stay low with your knee bend and transfer the weight through horse stance, bringing the other hand across the body with a turn of the waist, we are turning the hand and pushing the palm through the air, silk reeling, focus on the moving hand, turning the palm and push, imagining that we are pushing our hand through the clouds the other hand coming up, we are going to move on to our waving hands through clouds. Progressing this movement to add some footwork, we're going to step in as we wave, transferring the weight over so we can step out in the same direction as we wave, wave to the other side and then we can change the direction of travel and repeat on the other side. Bringing it to the centre, let's gather the Qi, breathing in as the arms rise up and breathing out slowly as the hands lower. Setting up now in our bow stance, so we want to be hip width apart with the feet about 70% of the body weight forwards, focus on the posture lifting up through the body as we transfer the weight backwards into a rock back and then forwards into bow stance. Turning the waist as well and trying to merge everything together so it's one continuous movement. This time let's add our undulating waves arm movement. Stepping in and setting up on the other side in bow stance to repeat all that section and let's gather the Qi. Tapping in to set up, holding the ball with one hand on top, we are going to grasp in the tail as we step out to our bow stance. Following the hands we're turning the waist to move the arms, really keep this movement fluid and flowing in a continuous movement. Let's repeat that on the other side. Gathering the Qi, moving on next to a balance stance, we're going to transfer the weight across to one foot, plant the foot on the floor and step into our empty stance onto the heel. The arms are coming to play in the lute and you want a little turn of the waist so that the same arm and leg is coming forwards. If you want a progression we are lifting up the foot and then adding a heel raise, so rising onto the balls of our feet with strong straight ankles, lifting up as the arms rise up and breathing out as the hands lower. For a little stretch let's do our hands hold two feet, we're breathing in bringing the hands up to chest height, bringing them around the back and going into a forwards bend. Just to wherever suits you with this forwards bend, keep it comfortable. The arms come forwards and we lift up high, bringing ourselves to standing and relaxing down. Let's repeat that one again. Finally, pressing palms at the top, breathing in as we rise and breathing out slowly as the hands come down, drawing that line and focusing on the midline. Breathing in and breathing out and stepping our feet together, bringing our hands to heart. Thanks again for joining me for this 20 minutes Tai Chi class for beginners and seniors. I hope you've enjoyed it. Do remember to subscribe to the channel if you have and check out some more of the videos and I'll see you next time. Bye!