My Pocket Tai Chi by Media, Adams -- Read -- Imperial Library of Trantor

Index

Cover Introduction

What Is Tai Chi? Tracing Tai Chi’s Roots Choosing Among the Four Branches of Tai Chi Tai Chi Is a Movement Philosophy

Part 1: The Benefits of Tai Chi

Chapter 1: Body

Helps You Breathe More Effectively Improves Your Coordination and Balance Straightens Your Posture Expands Your Joint Flexibility Strengthens Your Muscles Gives You a Healthier Skin Tone Lowers Your Blood Pressure Provides Relief from Migraines

Chapter 2: Mind

Reduces Your Stress Levels Introduces You to Moving Meditation Improves Your Ability to Focus Relieves Some Symptoms of Depression Helps You Clear Your Mind Teaches You to Slow Down Harmonizes Your Mind and Body Harmonizes Your Body and Soul

Chapter 3: Spirit

Strengthens Your Spiritual Connection Helps You Embrace Wu Chi, or the Source of All Teaches You to Balance Your Chi Emphasizes Positive Energy Offers a Connection to Nature Improves Your Resiliency

Part 2: Tai Chi Basics

Chapter 4: Preparing Yourself to Practice

Creating a Space Finding Proper Clothing Readying Your Mind Readying Your Body Considering a Class or Teacher Adopting a Learner’s Attitude Troubleshooting Common Issues Basic Tai Chi Principles

Chapter 5: Warm Up

Cross Crawl Cross Crawl with Twist Infinity Arms Shoulder Rolls Hula Pelvis Sexy Pelvis Foot Figure Eight Wrist Swirls Ankle Swirls Elbow Massage Plié

Chapter 6: Stretching

Side Stretch Neck Stretch Sun Salutation Ankles

Chapter 7: Basic Stances

Feet, Legs, and Pelvis Shape 50/50 Posture 70/30 Posture 100 Percent Back Empty Foot on Heel Empty Foot on Toe Stepping 90 Degrees Stepping

Chapter 8: Hand and Arm Postures

Beautiful Lady’s Wrist Palms Resting on Pillow of Air Shoulder Down to Elbow Up to Wrist Holding the Ball Ward Off Two-Handed Push One-Handed Push Hook Hand Fist Moving On to the Yang Style Short Form

Chapter 9: Continuing Your Practice

Practicing Tai Chi Regularly Being Consistent Taking Tai Chi Breaks Making a Commitment to an Expanded Life

Resources

Books Websites

Index Copyright

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