COLLEGE OF TAO & INTEGRAL HEALTH
& Integral Health
Tai Chi Practice
* For books and DVDs on tai chi and other chi movement arts forms by
Hua-Ching Ni and Drs. Mao Shing and Daoshing Ni, visit our Store.
* Calendar of classes on this site
* For a calendar of classes at the Wellness Living Store in Santa Monica,
California, click HERE.
* For a PDF of chi movement arts classes at Yo San University in
Los Angeles, California, click HERE or visit yosan.edu.
____________________________________________________________
Important Points to Remember Before Doing Any Style of Tai Chi
1. Relax! This is perhaps the most important principle in Tai Chi. Most of us tend to hold tension in various parts of the body, such as the shoulders and lower back. As you move, check the entire body for tension. Wherever you find tension, simply relax and release it. This will help you move more smoothly and freely. This is also a good principle for your life.
2. Move the whole body as a single unit. No part of the body moves in isolation from the whole. All movements are integrated and connected.
3. All moves originate in your feet, find direction in your waist, and are expressed in your arms and hands. Think of the movements like waves rippling through your body.
4. Be solid and rooted in your feet and light in your arms and head. Is your head over your body in line with your perineum?
5. Expand your back and sink your chest slightly.
6. Each move expands or contracts your entire torso.
7. Move slowly and naturally. This will allow you to look carefully inside yourself for any incorrect or unbalanced movements. Gradually cultivate stability and moderation in the movements.
8. Your mind should be quiet and concentrated. This will help focus your intent in doing the movements. Do not use muscular force.
9. When you are first learning the form, do not be concerned about coordinating your breathing with the movements. Just breathe naturally. Your breathing should be deep and diaphragmatic, keeping your lower abdomen relaxed.
Once you have learned the movements, you may try to coordinate the movements with your breathing, but do not take a rigid approach. Generally, as your hands rise or pull back toward the body, breathe in; as the hands descend or push away from the body, breathe out.
10. The tip of your tongue touches the upper palate.
11. Relax the shoulders and drop the elbows.
12. Relax the lower back and tuck in the lower part of the pelvis.
Harmony Tai Chi: Basic Stances
1. Horse Stance
2. Cat Stance
3. Heel Stance
4. Bow (or Front) Stance
5. Twist Stance
6. Half-Step Stance
Harmony Tai Chi - The 5 Tools
1. The 8 Treasures Warm-Up
a. Awakening Qi in the Channels
b. Loosening and Opening the Joints
c. Dao-In Leg Stretch
2. Basic Stances
a. horse stance
b. cat stance
c. heel stance
d. front (bow) stance
e. twist stance
f. half-step stance
3. Tai Chi Stepping
a. advancing: front stance to half-step stance to front stance
b. retreating: cat stance to cat stance (with weight shifting) or cat stance
to twist stance to cat stance
4. Repetition Exercises
a. doing each movement of the 18-Step Short Form repetitively on both
sides
5. Standing Meditation
What Is 18-Step Harmony Tai Chi?
A simple beginner’s form of Harmony Tai Chi that focuses on the development, cultivation, refinement, enhancement, and harmonization of energy (qi or chi) comprised of 18 movements with a closing meditation form.
- 18-Step Tai Chi emphasizes the cultivation of body, mind, and spirit and is not a martial arts form.
- Easy to learn – usually in 10-12 once a week classes (this may vary with teacher). Anyone of any age or physical ability can learn it
- Can be used as a complete practice or as a stepping stone to greater learning in Harmony Tai Chi
Who Can Do the 18-Step Harmony Tai Chi Form?
People of any age or physical ability
Movements can be adapted according to one’s ability
No special clothes or equipment is required
All classes are taught by certified teachers
Where Can the 18-Step Harmony Course Be Taught?
High Schools, Colleges, and Universities
Adult Education Programs
Parks and Recreation Departments
Community Centers
Senior Centers
Hospitals
Fitness and Wellness Centers
Conference and Retreat Centers
Corporate Health Programs
What are the Benefits of Practicing Tai Chi?
As a mind-body energy practice, Tai Chi has physical, mental, and spiritual benefits. Commonly cited benefits are:
Physical
Increased physical strength
Stress reduction
Increased energy
Better coordination and circulation
Better body sense
Increased immunity
Losing weight
Improved posture
Internal organ massage
Mental
Stress reduction
Better focus and concentration
Mental stimulation
Mental stillness
Mental flexibility
Spiritual
Inner peace
Sense of centeredness
Connectedness and harmony with nature
Does Western Science Recognize the Benefits of Tai Chi?
Yes. Western medical research has documented many of the health benefits of Tai Chi within the last 5 years. A partial list of benefits that have been verified and reported in major scientific journals include:
Increase in bone mineral density (and retarding of bone loss)
Increase in knee extensor strength and force control in older adults
Improved immunity to shingles virus
Enhanced physical functioning
Better quality of sleep
Reduction in stress
Decrease in osteoarthritis symptoms
Reduction in the fear of falling
Improvement of fibromyalgia symptoms
Decrease in blood pressure
Improvement in blood lipid profiles
Better joint perception
Improved circulation
Better sense of balance
What is the Ni Family Tai Chi Tradition?
The Ni Family Tai Chi Tradition represents only a portion of the energy movement practices that are contained within the family lineage. Other movement forms include Dao-In, The Eight Treasures Qi Gong, and Cosmic Tour BaGua.
The Ni Family Tai Chi Tradition has four styles: Harmony Tai Chi, Gentle Path Tai Chi, Sky Journey Tai Chi, and Infinite Expansion Tai Chi.
Harmony Tai Chi cultivates and balances all three energy centers (tan tien) of the body. There is a beginner’s form (18-Step Harmony Tai Chi), an intermediate form (28 posture short form), and a long form (108 postures).
Gentle Path Tai Chi emphasizes the development of the lower energy center of the body.
Sky Journey Tai Chi emphasizes the development of the middle energy center of the body.
Infinite Expansion Tai Chi emphasizes the upper energy center of the body
Harmony Tai Chi Levels
Level 1: 18 Step Harmony Tai Chi Short Form
Level 2: 28-Step Harmony Tai Chi Intermediate Form
Level 3: 58-Step Yin Section Harmony Tai Chi Long Form
Level 4: 50-Step Yang Section Harmony Tai Chi Long Form
Level 5: Push Hands
Level 6: Tai Chi Instruments (straight sword, broadsword, fan ruler, ball)
Hua-Ching Ni and Drs. Mao Shing and Daoshing Ni, visit our Store.
* Calendar of classes on this site
* For a calendar of classes at the Wellness Living Store in Santa Monica,
California, click HERE.
* For a PDF of chi movement arts classes at Yo San University in
Los Angeles, California, click HERE or visit yosan.edu.
____________________________________________________________
Important Points to Remember Before Doing Any Style of Tai Chi
1. Relax! This is perhaps the most important principle in Tai Chi. Most of us tend to hold tension in various parts of the body, such as the shoulders and lower back. As you move, check the entire body for tension. Wherever you find tension, simply relax and release it. This will help you move more smoothly and freely. This is also a good principle for your life.
2. Move the whole body as a single unit. No part of the body moves in isolation from the whole. All movements are integrated and connected.
3. All moves originate in your feet, find direction in your waist, and are expressed in your arms and hands. Think of the movements like waves rippling through your body.
4. Be solid and rooted in your feet and light in your arms and head. Is your head over your body in line with your perineum?
5. Expand your back and sink your chest slightly.
6. Each move expands or contracts your entire torso.
7. Move slowly and naturally. This will allow you to look carefully inside yourself for any incorrect or unbalanced movements. Gradually cultivate stability and moderation in the movements.
8. Your mind should be quiet and concentrated. This will help focus your intent in doing the movements. Do not use muscular force.
9. When you are first learning the form, do not be concerned about coordinating your breathing with the movements. Just breathe naturally. Your breathing should be deep and diaphragmatic, keeping your lower abdomen relaxed.
Once you have learned the movements, you may try to coordinate the movements with your breathing, but do not take a rigid approach. Generally, as your hands rise or pull back toward the body, breathe in; as the hands descend or push away from the body, breathe out.
10. The tip of your tongue touches the upper palate.
11. Relax the shoulders and drop the elbows.
12. Relax the lower back and tuck in the lower part of the pelvis.
Harmony Tai Chi: Basic Stances
1. Horse Stance
2. Cat Stance
3. Heel Stance
4. Bow (or Front) Stance
5. Twist Stance
6. Half-Step Stance
Harmony Tai Chi - The 5 Tools
1. The 8 Treasures Warm-Up
a. Awakening Qi in the Channels
b. Loosening and Opening the Joints
c. Dao-In Leg Stretch
2. Basic Stances
a. horse stance
b. cat stance
c. heel stance
d. front (bow) stance
e. twist stance
f. half-step stance
3. Tai Chi Stepping
a. advancing: front stance to half-step stance to front stance
b. retreating: cat stance to cat stance (with weight shifting) or cat stance
to twist stance to cat stance
4. Repetition Exercises
a. doing each movement of the 18-Step Short Form repetitively on both
sides
5. Standing Meditation
What Is 18-Step Harmony Tai Chi?
A simple beginner’s form of Harmony Tai Chi that focuses on the development, cultivation, refinement, enhancement, and harmonization of energy (qi or chi) comprised of 18 movements with a closing meditation form.
- 18-Step Tai Chi emphasizes the cultivation of body, mind, and spirit and is not a martial arts form.
- Easy to learn – usually in 10-12 once a week classes (this may vary with teacher). Anyone of any age or physical ability can learn it
- Can be used as a complete practice or as a stepping stone to greater learning in Harmony Tai Chi
Who Can Do the 18-Step Harmony Tai Chi Form?
People of any age or physical ability
Movements can be adapted according to one’s ability
No special clothes or equipment is required
All classes are taught by certified teachers
Where Can the 18-Step Harmony Course Be Taught?
High Schools, Colleges, and Universities
Adult Education Programs
Parks and Recreation Departments
Community Centers
Senior Centers
Hospitals
Fitness and Wellness Centers
Conference and Retreat Centers
Corporate Health Programs
What are the Benefits of Practicing Tai Chi?
As a mind-body energy practice, Tai Chi has physical, mental, and spiritual benefits. Commonly cited benefits are:
Physical
Increased physical strength
Stress reduction
Increased energy
Better coordination and circulation
Better body sense
Increased immunity
Losing weight
Improved posture
Internal organ massage
Mental
Stress reduction
Better focus and concentration
Mental stimulation
Mental stillness
Mental flexibility
Spiritual
Inner peace
Sense of centeredness
Connectedness and harmony with nature
Does Western Science Recognize the Benefits of Tai Chi?
Yes. Western medical research has documented many of the health benefits of Tai Chi within the last 5 years. A partial list of benefits that have been verified and reported in major scientific journals include:
Increase in bone mineral density (and retarding of bone loss)
Increase in knee extensor strength and force control in older adults
Improved immunity to shingles virus
Enhanced physical functioning
Better quality of sleep
Reduction in stress
Decrease in osteoarthritis symptoms
Reduction in the fear of falling
Improvement of fibromyalgia symptoms
Decrease in blood pressure
Improvement in blood lipid profiles
Better joint perception
Improved circulation
Better sense of balance
What is the Ni Family Tai Chi Tradition?
The Ni Family Tai Chi Tradition represents only a portion of the energy movement practices that are contained within the family lineage. Other movement forms include Dao-In, The Eight Treasures Qi Gong, and Cosmic Tour BaGua.
The Ni Family Tai Chi Tradition has four styles: Harmony Tai Chi, Gentle Path Tai Chi, Sky Journey Tai Chi, and Infinite Expansion Tai Chi.
Harmony Tai Chi cultivates and balances all three energy centers (tan tien) of the body. There is a beginner’s form (18-Step Harmony Tai Chi), an intermediate form (28 posture short form), and a long form (108 postures).
Gentle Path Tai Chi emphasizes the development of the lower energy center of the body.
Sky Journey Tai Chi emphasizes the development of the middle energy center of the body.
Infinite Expansion Tai Chi emphasizes the upper energy center of the body
Harmony Tai Chi Levels
Level 1: 18 Step Harmony Tai Chi Short Form
Level 2: 28-Step Harmony Tai Chi Intermediate Form
Level 3: 58-Step Yin Section Harmony Tai Chi Long Form
Level 4: 50-Step Yang Section Harmony Tai Chi Long Form
Level 5: Push Hands
Level 6: Tai Chi Instruments (straight sword, broadsword, fan ruler, ball)
