Tai Chi for Arthritis 1
Tai Chi for Arthritis 1 is the cornerstone of the Tai Chi for Health program developed by Dr. Paul Lam and the Tai Chi for Health Institute. This class is suitable for anyone and is especially good for those brand new to tai chi or with compromised health or joints. It is endorsed by the Arthritis Foundation as an effective and safe form of exercise even for those with extreme joint degeneration. This class starts out with gentle physician created qigong warm ups that safely open all the major joints of the body. We then flow through the entire routine together after which we learn the individual movements or postures one at a time in great detail with plenty of time to practice and commit the movement to memory. After practicing the individual movement several times we then incorporate that movement into the rest of the tai chi form. We close the class with cool down exercises that settle the energy and express gratitude for the body we have.
This tai chi form has been shown in clinical research to significantly improve balance and prevent falling. It is a very symmetrical form utilizing both left and right sides of the mindbody evenly with focus on safety, efficient movement and bodily awareness. Depending on the level of practice and commitment, most people can learn this form within a couple of months compared to the years it takes to learn some tai chi forms. If balance is a significant issue, this class can be done seated to slowly integrate standing as core strength and stamina progresses.
I have created a video series to accompany learning this simplified Sun style routine that makes learning it even easier. There are also DVDs available from the Tai Chi for Health Institute's website. This Sun style form is distinguished by a higher stance (no low movements), agile stepping and the integration of soothing qigong movements. We utilize the acclaimed Step-Wise Progressive Teaching Method to ensure participants receive the greatest possible learning experience. To guarantee student safety, all instructors leading this session are currently certified through the Tai Chi for Health Institute to teach it and attend update classes every two years.
More information on this form can be found at:
Tai Chi for Arthritis 2
Tai Chi for Arthritis 2 is the second part of Tai Chi for Arthritis 1 and adds considerable depth to the
routine with complex postures. Unless being taught integrated as TCA 1+2, chi activists needs to learn TCA
part 1 before TCA 2. This addition to the form adds just three new postures that brings the total TCA 1+2
form to 40 moves, making it a substantial tai chi form. While there are only three new postures, two of
them are quite complex and take several lessons to learn. Instructor is certified to teach this class and
attends update workshops every two years to ensure safety and high standards.
Tai Chi for Diabetes
Tai Chi for Diabetes was created by the Tai Chi for Health Institute to help those with
diabetes to have a safe and effective method of exercise. It's been shown in studies to help
manage some of the symptoms of diabetes like neuropathy and weight control. It is a nice beginner tai chi form even for those who do not have blood sugar issues. Slightly more complicated that the Tai Chi for Arthritis form, TCD utilizes traditional movements from both Sun and Yang styles of tai chi. It puts particular emphasis on the meditative movement called Wave Hands Like Clouds.
This class comes with online video support to make learning it as easy as possible. The class begins with a qigong warm up set that safely opens all the major joints in the body, then progresses through the form itself with one movement at a time and closes with cool downs. We utilize the acclaimed Step Wise Progressive Teaching Method to ensure all participants receive maximum retention of the lessons. Teacher is fully certified and attends update classes every two years, creating a safe, effective class. More information on this form can be found on the Tai Chi for Health Institute's website at:
QiGong Classes (General)
Unless otherwise stated, these classes integrate different qigong routines/exercises every
session to give practioners variety. Each qigong class is design to be appropriate for the
time of day being held. So a morning class will focus on gently waking up the mindbody,
getting the chi moving, setting the intention of inner strength, health and harmony for the
day. Routines from the following will be implemented: Supreme Science Qigong, Traditional Temple Training, 8 Pieces of Brocade, Tai Chi for Health qigong warm-ups. All of these styles utilize the 4 Tools of Qigong: breathing techniques, specific healing movements, visualizations and massage. Some classes will be mostly breathing, some mostly moving. Feel free to use the contact form to inquire about the specific techniques being utilized in each session.
BaMen Tai Chi/Qigong
It is an honor to be able to share this very ancient sytle of tai chi that pre-dates most tai chi being
taught in the US. BaMen (8 Gates) is passed on through me by Grand Master Jeffery B. Cook who
is a lineage holder. It is 2,300 years old and comes from the Wu Dan Temple of central China. This
class is appropriate for anyone, but if you are athletically inclined and more accustomed to Western styles of exercise, this will probably be the class for you. It utilizes three primary exercises: 1) Dao Mo's 18 Muscle Tendon Changing Classic (Yi Jin Ching) - a qigong routine that dates to the 5th century Shaolin Temple which uses bi-lateral, isometric training, visualizations, and balance combined with intense breathing techniques for a full mindbody work out.
2) Five Beasts at Play (Wu Xian) - a complex qigong routine that looks more like tai chi than qigong from 206 BC that combines flowing movements, agile steps, balance and intense breathwork to balance the five elements within the body.
3) BaMen - 2,300 year old tai chi routine that is designed to activate the flow of chi in the mindbody using complex, flowing movements.
This class requires commitment and at home practice. There is no video support for this traditional temple training. It is taught as it has been for thousands of years requiring the student to fully engage the mind to remember the forms. This is the most complex class I teach and while everyone can do it, some become intimidated by it's complicated nature. It is my personal favorite and I find it more beneficial to my own health and well being than any of the other things I teach. As with most things, what you put into it, you get out of it.
Wuji Walking - Qigong Balance Work
Wuji is considered one of the supreme forms of qigong and emphasizes awareness of balance in posture, gait and movement through space while connecting with the energetic field. The focus of this class is balance improvement using functional mobility training found in the slow motion stepping of Wuji gong.
This class is suitable for anyone working to improve balance and mobility as well as those seeking a more tangible connection with the field of chi or life force energy. Because there is no pattern of movement to follow, wuji is easy to do, fun and engages the mind's creative side. Wuji means formless, that which existed before the material. By releasing our rational mind in flowing practice of wuji, we balance our creative, flowing, wave-like selves with our reason-based, practical, physical selves to achieve harmony between yin and yang.
We begin with warm ups that include stretching, centering and light breathwork. We go through various qigong balance training exercises and chi mindfulness activities before engaging in the wuji walking practices. This session is appropriate for anyone who wishes to attain better balance in mindbody AND anyone wishing to connect with the electromagnetic field we all share on a more tangible level. Chairs are available for those with balance issues. These classes will challenge both those with and without balance related issues. So if you find it hard, you're not alone ;) It's only through challenge that we improve ourselves.
Sun 73 Tai Chi
This traditional long form style of tai chi is fun, challenging and soothing all at the same time!
This "young" style of tai chi was developed by Master Sun Lu-Tang (1861-1932) when he was
about 50 years old and already a recognized and undefeated master of martial arts. Sun Style tai
chi incorporates the agile footwork of Bagua, the lightness of Xing Yi Xue, and the hand
movements of tai chi chuan to create a routine that is subtly strengthening and generates a lot of
internal energy. It is very appropriate for beginners and for those who want to learn a longer,
more meditative and meaningful form. It is a smooth flowing routine that is used in competitions
as a standard. That means if you learn this form and integrate it well, you could actually enter a tai
Chi competition with it, if you like to compete. I'm thinking Senior Olympics!
This long form comes with video support when taken as a livestream on Zoom with me and is also available for self-directed study in the Video Members Subscription page. Be prepared to do homework. Learning a long traditional form takes time in the beginning but then you have a complete fitness routine that you'll be able to do anywhere literally for the rest of your life! (Unlike Zumba, Crossfit and many other Western exercises that cannot be continued as we age). For many practitioners of chi arts, it’s the longer forms that create the meditative state partly because of their length. More time=more deeper calm and harmonic resonance. Of being.
Yi Jin Ching Qigong = DaoMo 18 Muscle Tendon Changing Classic
This all time classic qigong exercise has it all: isometric strengthening, flexibility training, balance work, intense breath work and visualization all packed into a tight little package. This, quite simply, is the most succinct, powerful qigong training I’ve found in over 25 years of exploring chi arts, which is why I do it every single day!
Created by Bodhidharma (also called DaoMo) in the 6th Century as a result of a 9 year meditation, this set is world renowned for being the crux of Shaolin Kung Fu. While there are some YouTube videos that say they are Yi Jin Ching, I have never seen one that matches what I teach. It is passed on through me from martial arts Grand Master Jeffery B. Cook, who is a lineage holder so I know this is real Shaolin qigong. You can only learn it by coming to a live class as I will never put it on video of do it via internet connections. We pass it on as it has been done for centuries: from teacher to student live and in person only.
It takes a while to learn the set, but once learned you can practice it any time in any space, even a very small space (think quarantine quarters or live-aboard boat) and it only takes about 10-15 minutes to practice this comprehensive mindbody training. I was told by a qigong friend of mine who has a masters degree in strength training and is a football coach that this set engages every single muscle group in a safe and efficient manner. Come to class and experience for yourself why this set is considered one of if not the most coveted set in all of qigong.
Tai Chi 1 for Beginners
Learn an entire beginner-friendly tai chi form in just 17 weeks! In Person and Zoom options. Easy to use Zoom interactive classes make it easier to attend a live class with feedback from a qualified instructor.
This beginner friendly class meets 1x/week for 17 weeks. We learn a qigong warm up set that's safe and effective for opening all the joints. Then we practice the whole TC1 set together. Then we learn it one step at a time. Each class is a different lesson so it is sequential in nature and works best if you attend as many sessions as possible in the course starting at the beginning.
(For Zoom classes only: By connecting class participants on WhatsApp, I will record each class lesson and post the video in the WhatsApp group chat. That way every participant has access to each lesson on video to practice and perfect the movement before the next class. If you have to miss a class for some reason, you will be able to view the lesson you missed on the WhatsApp group chat to learn it on your own.)
The hardest part about tai chi is learning it! After that you have it to cultivate forever. The hardest part about learning tai chi on Zoom is the initial set up of tech and the WhatsApp group chat. After that, it's easy and all makes perfect sense. As with all things, the journey of a thousand miles, starts by taking the first step.
After learning TC1, if you choose to progress further in your tai chi training, you will have the option to take Tai Chi 2 when a new class starts. But that is not necessary to learn the entire Tai Chi 1 set, as it can stand alone or be added to in part 2 to make it more "in depth." The next step, if you choose to accept it, would be Sun 73 Tai Chi, which will transform your practice entirely now studying at a much deeper level of understanding. Options are nice.