PROGRAM GUIDELINES Make your movements slow, smooth and continuous like flowing water. • Workshops or classes are open to any suitable person provided they are medically GENTLE RESISTANCE fit and can participate without assistance in Imagine the air around you is denser or you are in the class. water and you are moving gently against them. • Classes usually last for one hour. Participants are encouraged to rest when BODY STRUCTURE needed and to work within their own comfort zone at all times. UPRIGHT POSTURE • Participants are required to do a gentle Keep a supple, upright and aligned posture. Imagine warm-up exercise before they start and your head is suspended by a string and the rest of cooling down exercise afterward. your body is relaxed and upright beneath it. Avoid • Trained instructors of this program conduct locking your joints, always have a slight bend, and classes. All certified instructors are listed as you increase in strength and balance, bend your online at tchi.org. knees. Your qi (energy) flows best with an aligned • The Tai Chi exercise in this program would body. be similar to walking in terms of physical exertion. DELIBERATE STEPPING

Focus on the transfer of your weight with your steps. TAI CHI PRINCIPLES Step as though your foot were touching ice and place the entire foot before transferring any weight into it. During your journey of discovery with Tai Chi you This transfer of weight is essential to improving will encounter many fundamentals and principles – your coordination and balance. This is a key don’t be overwhelmed! While there are many of component of the “step and punch” warm-up them, all break down into two key points in three exercise. categories.

INTERNAL It’s often helpful before a practice session to think of one of these six key principles you wish to focus on. SONG – LOOSENING AND EXPANDING YOUR JOINTS OUTWARD MOVEMENT

SLOW CONTINUOUS MOVEMENT

Tai Chi Guy – Program Primer – taichi-guy.com 1 Song begins by relaxing, but not too much! Visualize expanding your joints from within. This is KEY TAI CHI TERMS a key part of all our warm-up exercises.

Tai Chi or Tai Chi Literally “supreme ultimate fist JING – MENTAL QUIETNESS & Chuan or Taijiquan (boxing)”. SERENITY Qi (pronounced Energy or energy force. Not to Frequently called a “jing state” this is when your “CHEE”) be confused with Chi as in Tai mind becomes completely aware of your movements Chi. and has put you in a focused and serene Dan Tian Considered the center of our (pronounced “DON body in traditional Chinese environment. A “quiet mindfulness” is a good TEE-en”) medicine where Qi is generated description of this state. and stored. It is three finger widths below the navel and three finger widths inside your body. Qigong (pronounced Literally “energy cultivation”. “CHEE-gong”) Qigong is centuries older than Tai Chi and consists of deep breathing and movements to cultivate qi. While a part of all styles, Qigong is a central component of Sun-style Tai Chi. Chen-style Tai Chi The oldest and most martial form of Tai Chi - it has both slow and quick movements. Sun-style Tai Chi The newest form of Tai Chi (pronounced created by Sun LuT’ang - it has “SOON”) smooth, compact, and upright movements with a heavy emphasis on qigong.

Tai Chi Guy – Program Primer – taichi-guy.com 4 WHAT ABOUT YOUTUBE? ONLINE RESOURCES Tai Chi is over a century old and qigong is centuries old. Over these many years, many different styles, TAICHI-GUY.COM methods, and practices have evolved, even within each other. Tai Chi as presented on YouTube Website for Guy Finley’s Tai Chi programs. The site definitely reflects this diverse culture. contains our class information, schedule and contact

information. A joke we often tell: How many Tai Chi players does it take to change a light bulb? 100. One to change the light bulb and 99 to say, “that’s not how TAICHILAKEGENEVA.COM we do it in our school.” Website for Johnny Packard’s Tai Chi programs. These variances and differences are to be embraced Johnny is a partner, mentor, and friend of Guy’s and as they can provide a wide variety of pleasure, we frequently teach together. depth, and fun to your practice. We believe this variety stimulates the mind and spirit. TCHI.ORG

However, when using any resource, it’s important to Non-profit institute that certifies instructors and consider your own health and safety. Not all maintains the curriculum for Dr. Paul Lam’s Tai Chi programs presented on YouTube or elsewhere are for Health Programs. designed the same way our program is where safety comes first. Also, it’s difficult to know the US.TAICHIPRODUCTIONS.COM qualifications of the person teaching. We encourage you to explore and learn wherever you feel comfortable, just always put your safety and health DVDs, books and other products from Dr. Paul Lam. first. ONLINETAICHICLASSES.COM

Online subscription service for Dr. Paul Lam’s Tai Chi for Health programs, including many of the ones taught in our class. Like the DVDs, the online lessons are a good resource for helping your practice in-between in-person lessons.

Tai Chi Guy – Program Primer – taichi-guy.com 5

WARM-UPS MOVEMENTS

BASICS All movements are demonstrated in class as well as a video at taichi-guy.com.

Every class begins with these same warm-ups and After the general warm-up there are two movements we encourage you to use them in your own practice. for each major joint from head to toe. The warm-ups are simple movements that are a great first thing to memorize. 1. General Warm-Up – Walk around

clenching and releasing your fists (aka There is a growing body of research in conflict with “sprinkling qi”) to generally warm up. itself in relation to the benefits and types of 2. Neck #1 – With your feel shoulder-width stretching. While there are stretches in these warm- apart and your hands at your sides slowly ups they are predicated on three important raise your hands with the palms facing the principles: floor and breathe in. When they get to

shoulder-height turn the palms over, so they 1. Wear loose, comfortable clothing. We face you and slowly bring them towards encourage the use of shoes with covered your face as you breathe out. Gently tuck toes. your chin in to straighten your posture and 2. If you are in pain or discomfort stop doing push your hands back out away from you as the movement. you breathe in again. Then lower your hands 3. Stay within your own limits and comfortable towards the floor with your gaze following range of motion. You may see instructors or your hands as you exhale and gently tuck other students practicing at a different range your chin towards your chest. Repeat two than you, stick to what’s right for you. more times. 3. Neck #2 – Bring your hands up slowly with All of our principles apply to our palms down as you did to start the last warm-ups as well, but special attention warm-up. Turn one palm over so that it should be paid to slow continuous faces you and lower the other palm, face down towards the floor at your hip. Follow movement. the palm that is facing you to the side to about 70% of your range of motion while

keeping your hips facing the front. Then turn back to the other side and form an imaginary ball with both hands before turning the other palm over and following it to 70% of your range of motion. Repeat these two more times each side going a bit further each time while staying within your comfortable range of motion. 4. Shoulder #1 – With your palms facing your thighs gently roll your shoulders forward making very small circles with your hands

Tai Chi Guy – Program Primer – taichi-guy.com 6 three times. Then roll your shoulders booth. Bring your leg back in as you inhale backwards, you can make the circles a bit and press your palms to the floor and switch bigger going backwards if you wish. the weight to your other side and step out. 5. Shoulder #2 – This warm up is called “qi Repeat two more times on each side. gathering”, soften the knees and hold the 9. Hip #2 – Starting in the same position, palms facing up around dan tian height. gently raise both arms up with the palms Trace a large circle as though gathering facing down as you inhale. As you lower energy in front of you while breathing in your arms and exhale put all your weight in deeply. Only raise the hands to chin height one leg and bring the other leg to a and then press them palms down toward dan comfortable distance in front of you and tian as you exhale. Repeat two more times. place your heel down, unweighted, with 6. Spine #1 – Form a large imaginary beach your palms facing behind you. Inhale as you ball in front of you with one hand over the bring your arms back up again and the foot other and the palms facing each other. Press even with your weighted foot, feel free to the top hand to the floor with the palm stop in the middle for balance. Continue continuing to press down and the bottom raising your arms until they are shoulder- hand toward the sky or ceiling with the palm height with your palms facing down. As facing up as you exhale. Make sure to have you raise your arms your unweighted foot soft knees and arc or “bow” in your arms. should go behind you and slightly to the Visualize your vertebrae expanding as you side, touching down with the inside of your reach the top. Reverse your hands so the toe. Repeat this motion two more times palms face again as you reform the ball and before switching to the other leg where you inhale and repeat with the hands now will repeat it three times on that side. reversed. Repeat two more times, once for 10. Knee #1 – Start with feet shoulder-width each arm. apart and holding loose fists at your side. 7. Spine #2 – With your ball reformed from Take a deliberative step forward: place your the last warm-up, turn your upper body foot down fully then transfer weight into it towards the hand that is on top as you as you punch on the opposite side and inhale. When the lower hand reaches your exhale. Return the foot to even with your knee reverse the hands keeping the palms weighted foot as you inhale and return your facing and exhale as you begin turning arm to your side. Repeat on the other side toward the other knee. Repeat two more stepping on one side and punching on the times on each side. other. Repeat two more times on each side. 8. Hip #1 – Start by giving all of your body a 11. Knee #2 – Again with feet shoulder-width gentle shake having completed the upper apart transfer all of your weight into one leg. body warm-ups. Place your feet shoulder Then gently extend your other leg tapping width apart and transfer all of your weight to the toe on the ground without putting any one leg well stepping out to a comfortable weight into it as you exhale. Return the leg, distance with the other leg, touching down inhale, and repeat on the other side. Repeat with the inside of the toe as you exhale. two more times on each side. You may There should still be no weight in the increase the height of the extended leg, first extended leg as you raise your hands, palms by just gently lifting it off the ground and out, on the side with your weighted leg as extending the leg. The third repetition you tough touching the wall inside a phone can raise your knee to a comfortable height

Tai Chi Guy – Program Primer – taichi-guy.com 7 and then extend the leg all in a slow and tension and relax. While tensing you may controlled motion. wish to carefully stand up on your toes. 12. Ankle #1 – Place your palms over each Repeat at least two more times other and over dan tian. Transfer all of your 3. Qi Gathering – Repeat the second shoulder weight into one leg and inhale. Then gently warm-up from above. Pay special attention extend the other leg placing the heel down to breathing in deeply as you raise your with no weight and exhale. Then raise the hands and gather energy and then exhaling leg and try to touch your toe to the spot as you press your hands down (also known where you heel was as you inhale. Repeat as “sinking the qi to dan tian). two more times with the heel and toe before switching to the other leg and repeating Acknowledgement three times there. All warm-ups and cool-downs are derived from Dr. 13. Ankle #2 – After completing the last warm- Paul Lam’s exercises and are available as a wall chart up transfer again over to your other leg but at taichiprductions.com. this time touch down with your little toe and

thne trying to put the big toe where the little

toe was. Repeat two more times and then three times on the other side. WHEN TO PRACTICE 14. Check-In – Give your entire body a shake and check in with any spots that you might One of the beauties of Tai Chi is that it can be done be experiencing discomfort. Be mindful of virtually anywhere, with any amount of space, and these as you practice and modify your any amount of time. Find the times that are right for movements in your upcoming practice to you to practice. All that is important is that you do account for them. practice between classes if you wish to progress and reap the many benefits of Tai Chi. COOL-DOWNS Many of our participants have found that practice

first thing in the morning can be extremely Cool-downs are every bit as important as warm-ups rewarding for starting a productive day. Still others and we complete them every class. You should do find it useful as a break mid-day to “unplug” or likewise in your own practice. finish their day and clear their mind and body for the

next one. Find the optimal times for you and stick 1. Thigh Tapping – make gentle fists and with them. As long as you are moving and gently tap the thighs on each side. You may practicing, you’re doing it right! raise the knees to tap them or keep them on

the ground and lean forward slightly. 2. Tense & Relax – with your feet should- HAVE FUN! width apart, soften your knees and lower your arms with your palms facing behind Whether you believe in the principles of Traditional you. Leave your fingers extended but Chinese Medicine or just see the movements as imagine lifting a painter’s bucket with each therapeutic to the body, it makes no difference. We arm that is very heavy (we like to imagine encourage you to challenge yourself to discover new it’s filled with all the qi we generated during things about your body and yourself as begin your our practice!). Then tense your entire body Tai Chi journey. Just always make Tai Chi yours for a few moments before you release all the and have fun with it.

Tai Chi Guy – Program Primer – taichi-guy.com 8

The current Chen-style Tai Chi lineage holder, Grandmaster Chen Xiaowang, was asked what the most important part of practice is. He said many times students get preoccupied with the precision in their forms and whether they are in the correct position as they practice. He said this is not nearly as important as keeping the principles of Tai Chi in heart and mind while practicing. This is the true essence of Tai Chi as a neijia or internally focused martial art.

Keep your focus within yourself, your own body, and your own limits and you will experience the beauty and growth that comes from within practicing Tai Chi.

Guy Finley [email protected]

Tai Chi Guy – Program Primer – taichi-guy.com 9