USM 1.5 Credit Course curriculum January 2020 Course # RHF124 T'ai Chi Acknowledgements to my teacher Master Yang Yang and Center for Taiji Studies whose material is widely referenced. Instructor: Jason Ames of Maine Center for Taijiquan & Qigong [email protected] 780-9581 ​ ​ Each Class 20 minutes of warm-ups with essential skill building qigong 5 mins notes at mid point 25 mins of Form movement, lecture/discussion 10 mins “static” meditation near end of class 3 absences max: make up available @ MCT with permission Alternative arrangements and/or special cases regarding make-ups or substitute assignments must be submitted in writing. Homework: Practice 20 minutes 3x/week not on class days Required writing: two paragraphs a week reflecting on your experience with the practice. Required reading: An Overview of Best Practices in Taiji- Dr. Yang Yang http://www.chentaiji.com/articles/Best_Taiji_Practices_Aug_08.pdf Suggested reading: http://www.chentaiji.com/articles/integrating.html Taijiquan: The Art of Nurturing, The Science of Power, Yang Yang 2 written assignments, 2 pages minimum each. Suggested topics: • Describe the pillars of a traditional Taiji practice and explain the importance of each aspect. • What are distinct differences between internal vs. external movement? What are some of the key aspects of mindful awareness practice? • What elements of the CurriculumDRAFT were most important to you? What did you learn about Taiji and about yourself in your practice at home. Essential skill building Qigong Warm-ups: - Grand opening - Collecting Qi to Dantein - Open the Temple Doors - Circulating the Qi - Dropping the qi to wash the organs - Wuji Standing Meditations - Sante Standing Mediations - Agility Drills Forms: - Opening - Lazily Tying Coast - Fist Under Elbow - Stepping Back - Part the Horse’s Mane - Cloud hands - Return Qi to Dantien CLASS 1 & 2: FOUNDATIONS; BUILDING AWARENESS & “GONG” Brief history of Taijiquan, Pillars of practice, Qigong & definitions/terminology Body/Mind/Breath Awareness, Essential Silk Reeling Qigong CLASS 3 & 4: OPENING FORM & THE 4 FUNDAMENTAL “ENERGIES” Standing & Sitting Meditations Agility Drills CLASS 5 & 6: QIGONG & FORMS Lazily Tying Coat Step Back CLASS 7& 8: QIGONG & FORMS Fist under elbow Cloud hands CLASS 9 & 10: PUTTING THE 7 FORMS TOGETHER Reviewing & refining the 7 forms Breath & Introduction to partner work CLASS 11 & 12: QIGONG & FORMS: wu-wei, wuji, Tao 7 Form review, variations Extended form practice and discussion. CLASS 13 & 14: PRACTICE, REVIEW AND QUESTIONS 2 Person work, Partner Qigong, Push Hands Student demonstration COURSE OBJECTIVES DRAFT 1: Become acquainted with essential biomechanics, applied mental intention and internal energy development methods required to build gong and establish foundation for Taiji forms. 2: Learn basic history of Taijiquan and about Yin/Yang theory. 3: Learn efficient and integrated use of body and the role that the breath, heart/mind & intention have on physicality and personal harmony. 4: Deepen the appreciation for and awareness of the relationship between ones mental, emotional, physical and spiritual experience. 5: Explore the differences between physical learning, mental learning & mind/body learning. 6: Learn to appreciate the relationship between “healing arts” and “martial arts” aspects of Taiji. Understand how Taijiquan practice can help to influence our interactions between ourselves ​ ​ and others. Vocabulary: Qigong, Taijiquan, “gong” Chen, Yang, Sun Wu styles. EBT/EBQ Chinese medicine/ meridians Wuji: The value of stillness Yin /Yang Sitting, standing, lying meditations Static/ Dynamic exercises Forms, push hands/partner training Agility training, Alignment, Central equilibrium Silk reeling (nei & shien) Quiet mind/tranquility Reverse or dynamic breathing, abdominal or belly breathing, whole body breathing Peng, Lu, Ji, An, Song, Dantein, Lougong, Base of support, Range of motion Links • How to Structure Daily Practice - http://centerfortaiji.com/newsletter/17March2012/TrainingTip13.html • A training tip for the New Year: On Meditation - http://centerfortaiji.com//newsletter/16Dec2011/TrainingTip12.html • Or peruse Dr. Yang’s Newsletter Training Tips - http://centerfortaiji.com/newsletter/training_tips.html • Introduction to Dr. Yang Yang’s Evidence-Based Taiji (EBTTM) and Qigong Program - http://centerfortaiji.com/articles/IntroductiontoDr.YangYangsEBTProgram.docDRAFT (MS Word doc) ​ • CTS Research on Dr. Yang Yang’s Evidence-Based Taiji (EBTTM) and Qigong Program: - http://centerfortaiji.com/articles/CTSEBTstudies2.pdf (pdf doc) ​ A FEW TRADITIONAL SAYINGS RELATED TO TAIJI/QIGONG AND HEALING: 事半功倍o Shì bàn gong bèi. Half the work, double the result (i.e., if you practice and study efficiently, you can learn in a fraction of the time). 练拳不练功,到老一场空o Lian quán bù lian gong, dào lao yi chang kong. If you practice form (external movement), but do not practice gong, even if you practice your whole life, your art will be empty. 药补不如食补,食补不如气补,气补不如神补o Yào bu bù rú shí bu, shí bu bù rú qì bu, qì bu bù rú shén bu. To improve your health, medicine is not as good as food/nutrition; food/nutrition is not as good as qi(gong); qi(gong) is not as good as spiritual nourishment. 吾日三省吾身o Wu rì san xing wu shen. One should look inward three times a day. 不静不见动之奇o Bù jìng bù jiàn dòng zhi qí. If you don’t have quietness or tranquility, you will never see the miracle of movement. 气功能祛病,缘由在松静o Qì gong néng qu bìng, yuán yóu zài song jìng. Song (relaxation) and jing (tranquility/quietness) are the reasons why qigong can heal you. 笑一笑, 十年少; 愁一愁, 百了头o Xiao yi xiao, shi nian shao; chou yi chou, bai le tou. Smile one smile and you are ten years younger. Add more worries and you gain more white hair. USM & Departmental Policies: Cell Phones:​ Please be sure all cell phones or pagers are ​turned off​. Ringing electronic devices are very disturbing in the classroom and ​will not be tolerated​. Students are not expected to leave class to attend to any messages being received. Should you have an impending family emergency that will be clearly necessary to attend to immediately please let me know at the beginning of class. Laptops:​ ​Are only used for classroom subject matter​. Any other usage during class time will result in your inability to use your laptop during class. NOTICE OF RISK​: Because there are always risks when one participates in physical activity, participation in the activities incorporated in this course could cause participants to suffer minor or serious bodily harm. Any student who enrolls in this course voluntarily chooses to do so at his/her own risk. 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