Welcome to AuthenticTaichi

I'm glad to have you here! Before you start this Taichi lesson, please take note of the following:

• As with other exercise, avoid practicing Taichi after your meal. Rest for 1 hour first if you just had your meal.
• Preferably, wear shoe with flat bottom and wear loose cloth to ease movement.
• At the beginning, your movement may not be smooth. However with practice, it will become more natural.
• Have a friend compare your movement with mine and let you know of any difference.
• Your leg may feel sore at first if you seldom exercise. But it will get better later on.

So are you ready for Taichi? Here we go! Here's the first form, which is the simplest of all.

Tai Chi Form 1 - Opening Stance

Stand upright
Look to the front
Separate your feet to shoulder’s width
Point your toes straight to the front
Let both hands drop naturally without touching your body
Relax your body while both legs support your weight evenly
And finally, relax and empty your mind!

Note:
Do not stiffen your neck or shoulder. Be fully relaxed and breathe naturally. This is the preparation form. So no movement is involved.

Tips:
This first form only lasts for around 2 seconds when combined with the next form. However for practice, you can try to stand in this position for 5, 15 minutes or more. You may then feel your palm having some tingling sensation. That is the circulation of chi energy. Don't worry if you don't feel it at first.

As you practice, your chi circulation will get better. Do not underestimate this simple starting form. Getting it right is important for the other following forms. This form is like sitting in your car comfortably, fasten your seat belt and insert your car key

Tai Chi Form 2 - Opening Form

The Path:
Slowly raise your hands up to shoulder’s height with elbows slightly bent.
Focus on your wrist to guide the movement.

Then, drop down your elbows, guiding palms downward.
Imagine pressing a big ball.
Gently press down until your hands nearly touch your body.

End Position:
Hands are slightly bent.
Fingers are pointed forward.
Palms are in the position of pressing a big ball (slight curve).

Note:
Do not move your elbow to the back of your body. Hand movement should be gentle and smooth. Don't move too fast. Follow the video timing.

Remember not to stiffen your neck or shoulder. Continue to look to the front.

If the previous form is like getting into a car and get ready to drive. This form is like starting your engine. It starts the chi energy flow that is carried on to the next movement.

Tai Chi Form 3 - Grasping Peacock’s Tail

The Path:
Turn your waist to your right side until 45° (degree).
Turn your right foot, pivoting on heel to your right until 45°.
Slowly bend your right knee and shift your body weight to right leg.
Move your hands in circular path guided by waist.

(0:03)
Lift up your left leg slowly and gently step forward.
Maintain your body height while continue bending your right leg.
Do not step up your left foot abruptly.

(0:05)
Once the heel touches ground, shift body weight to the left leg while bending it.
Turn your waist diagonally.
Let your waist guides your hands movement.

(0:07)
Turn back waist to the side, opening both hands with it.
Maintain body weight on the left leg.

(0:08)
Turn your waist diagonally to your left.
Slowly lift up your right leg.
Continue maintain body height.

(0:11)
Put your right leg forward, heel first.
Gradually transfer your body weight to your right leg while bending it.
Turn your waist to face forward.
After the right knee stops bending, your left leg should be quite straight but not fully straight.

(0:14)
Shift your weight back to your left leg while bending it.
Turn your waist diagonally to your left.

(0:18)
Shift your weight back to right leg.
Turn your waist back to the front.

(0:22)
Shift your weight back to your left leg.
Turn your waist diagonally to your left.

(0:25)
Shift your weight back to right leg.
Turn your waist back to the front.

End Position:
Form is complete once your right knee is bent exactly on top of your toe. Do not bend too much (knee passes your toe).
Your right leg supports most of your body weight and your left leg is quite straight.
Make sure both feet are not positioned in one straight line parallel to the direction you are facing. Leave a shoulder width for better stability.
Your elbow is slightly bent.
Position your palms as if resting on a big ball (slight curve).

Note:
Hands movement should be in circular path. Let the upper part of your body relax while your legs support your body weight. Do not bend your body to the front or back. Maintain your body height throughout this form.

Tips:
Sentences in the same paragraph describe movements that are done simultaneously. Eg: the first 4 sentences in the first paragraph describe movements done at the same time. Each new paragraph describes a new movement.

The number in bracket, eg: (0:03) stands for video time frame. You can drag the video slider to skip to a specific time frame and see the time indication at lower left corner.

Reminder:
Hands movement should be gentle, smooth and continuous.
Remember not to stiffen your neck and shoulder.

Tai Chi Form 4 - Single Whip

The Path:
Turn your waist while guiding hands movement in circular path.
At the same time, turn your right foot to the left until 90°, pivoting on heel
Continue to maintain your body weight on your right leg.

(0:06)
Slowly lift up your left leg and gently put forward heel first.

(0:09)
Shift your body weight to your left leg while bending it.
Turn your waist to face the new direction.

End Position:
Form is complete once your left knee is bent exactly on top of your toe. Do not bend too much (pass your toe).
Your left leg supports most of your body weight and your right leg is quite straight.
Make sure both feet are not positioned in one straight line parallel to the direction you are facing. Leave a shoulder width instead for better stability.
Note the placement right hand fingers. All finger tips meet at the same point.

Tips:
When your legs and waist stop moving, your hands should stop moving simultaneously.

Reminder:
Hands movement should be gentle, smooth and continuous in circular path.
Remember not to stiffen your neck and shoulder.
Do not bend your body to the front or back.

Tai Chi Form 5 - Raise Hands

The Path:
While maintaining body weight on your left leg, turn your left foot 45° to the right (clockwise), pivoting on heel.
Turn your waist 90° to a new direction.

(0:03)
Slowy lift up your right leg.
Put forward your right leg and stretch it out quite straight.
Lightly touch the ground on your right heel.
Maintain body weight on your left foot.

End Position :
Gently touch the ground with your right heel while supporting body weight on your left leg.
Do not stand straight up on your left foot.
Look straight to your front.

Reminder:
Hands movement should be gentle, smooth and continuous.
Remember not to stiffen your neck and shoulder.
Do not bend your body to the front or back.

 :)