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by Angela Wong Douglas, Bill Douglas
The Complete Idiot's Guide to T'ai Chi & QiGong Illustrated, Fourth Edition
Cover
Title Page
Dedication
Copyright
Contents
Introduction
Part 1: T’ai Chi: Relax into Raw Power
1 Why Practice T’ai Chi and QiGong?
Subtle Adjustments Equal Powerful Changes
Where This Journey Can Lead
Relaxing the Mind, the Body, and Our Lives
Unfurl Your Constricted Creativity
Getting Centered MakesLife Magical
T’ai Chi and QiGong as Physical Engineering Principles
Getting Daily Biofeedback Untangles Life Issues
T’ai Chi and QiGong as Biofeedback
Seeing the Physical and Mental Health Link
T’ai Chi and QiGong are Powerful Life Medicine
Reboot Your Nervous System for Clarity
T’ai Chi and QiGong for Career Enhancement
Multi-Tasking: Meditation, Fitness, and Massage
Styles of T’ai Chi
2 Medical T’ai Chi & QiGong: The Prescription for the Future
The Health Benefits of T’ai Chi and QiGong
Mind Over Matter
Acupuncture and T’ai Chi
Zang Fu: Massaging Internal Organs for Health
Your Organs Are Related to Your Emotions
Increase Flexibility
Western Medicine’s Research on T’ai Chi and QiGong
Stress Is the Root of Your Health Issues
T’ai Chi Is Your Heart, Head, and Body’s Best Friend
A Boost to Your Immune System
How Does T’ai Chi Fight for the Immune System?
DHEA and T’ai Chi
Reducing Free Radical Damage to Age More Slowly
Maximizing Bone Health
You Can Dramatically Improve Your Balance!
T’ai Chi & QiGong: Healthcare of the Future
Access the Healing Power of the Mind
3 Expanding Your Mind and Lightening Your Heart
Leave the Rat Race Behind
Frantic Action vs. Efficiency
T’ai Chi Is Smelling the Roses
Remember to Breathe (Everything Else Takes Care of Itself)
Lose Your Grip on Reality: The Power of Effortlessness
The Unbendable Arm
Our Flexibility Is Our Strength
Learning to See Patterns in the Chaos of Life
Calming the Chaos Within Changes Our World
Releasing Old Patterns Enables Our Evolution
T’ai Chi Dispels the Idea of Wrongness
T’ai Chi Is a Model for Life
T’ai Chi Enhances Life
T’ai Chi and QiGong Expand Imagination
4 Finding Your Center—Feeling Your Center
T’ai Chi Walking: Practice Feeling Centered
T’ai Chi Deprograms Antiquated Cellular Programming
How T’ai Chi Frees Us from Ancient Patterns
T’ai Chi Enables Us to Function Effectively in the Modern World
Adrenaline Withdrawal
Demystifying What Makes a T’ai Chi Master
Overcoming Unconscious Issues Affecting Conscious Actions
Becoming a Master Entails Not Being a Victim
Overcome Nature with Nurture
T’ai Chi Can Affect the World Around Us
Part 2: Suiting Up and Setting Out
5 Planning Ahead: Where and When to Practice T’ai Chi
Home Practice vs. Class Study
Making the Most of Learning T’ai Chi by Book
Making the Most of Video/DVD T’ai Chi
Understanding TCM’s Horary Clock
Outdoor vs. Indoor Practice
The Benefits of Practicing Outdoors
Choosing a Surface to Practice On
Practicing Indoors
Large Class vs. Private Class
The Pros and Cons of Large Classes
The Pros and Cons of Private Lessons
How Often Should I Practice?
T’ai Chi Is a Model for Easing Life Changes
Let Go of Your Grip on Expectations or Results
Make a Calendar
The Value of T’ai Chi’s Social Aspect
6 Be Prepared: Your First Day of Class
Choosing Your T’ai Chi Wardrobe
Class Rules and Internal/External Hygiene
External Hygiene and Class Rules
Internal Hygiene—A State of Mind
T’ai Chi and Massage Therapy
Resistance to Change Tempts You to Drop Out
“Wrongness” Is Our Culture’s “Resistance”
Attending Your First Class
How to Address Your Instructor
Class Structure
How Are T’ai Chi Movements Taught?
Yes, There Is Homework Involved
T’ai Chi Etiquette
7 Horse Stance and Other Terms
T’ai Chi Posture Is Power!
Where Is the Dan Tien?
The Horse Stance and Three Dan Tiens
The Vertical Axis Aligns Posture
The Sinking
Sinking Your Weight
Never Pivot a Leg You’ve Sunk Into
Active Bones Under Soft Muscle
T’ai Chi Is Not Isometrics
When It’s Easy, It’s Correct
T’ai Chi Motions Are Round Motions
Breath Is the Root of T’ai Chi and QiGong
Postbirth Breathing
Prebirth Breathing
Knowing Your Martial Terms for T’ai Chi
Punches
Blocking
Kicks
Part 3: Starting Down the QiGong Path to T’ai Chi
8 Introducing QiGong
Let’s Do Some Heavy Breathing
T’ai Chi vs. QiGong: What’s the Difference?
A Brief History of QiGong
Ancient Science Is the Future
Is Your Mind Half Full or Half Empty?
Bored? It’s QiGong Time!
Mental Healing and QiGong Challenges
Bliss vs. Discomfort
Trying Too Hard to See the Light?
Allow Healing Qi to Flow Through You
9 Sitting QiGong (Jing Gong or Nei Gong)
Energy Medicine and QiGong
Kirlian Photography: Seeing Qi Is Believing
The Science of Qi
Having Smooth Qi Means Being in the Zone
Don’t Control Qi, Let Qi Radiate
E = MC2 Means You Are Only Energy
On Sitting QiGong, Jing Gong, or Nei Gong
10 Moving QiGong (Dong Gong)
Mindful Movement vs. Mindless Exercise
Bone Marrow Cleansing
Mulan Quan Teaches Elegance
Spread Wings to Fly
Tupu Spinning
Bring Knee to Chest
Zen Walking Recap
Carry the Moon
11 QiGong Warm-Up Exercises
Letting Your Dan Tien Move You
How Breathing Can Center You
Let the Dan Tien Propel Your Movement
Lengthened, Not Stretched
Sinking the Qi Is Like Filling a Sandbag
Moving from the Horse Stance
Sinking the Qi
Deep-Sinking Your Dan Tien
The Chinese Drum’s Kaleidoscopic Sensations
Deep-Tissue Cleansing Leaves You Radiant
Fling Off and Exhale the Weight of the World
Experience Your Incredible Lightness of Being!
Part 4: Learning a T’ai Chi Long Form
12 Introducing the Kuang Ping Yang Style
The Origin of T’ai Chi: The Snake and the Crane
The Shao-Lin Temple: Where It All Began
From the Temple to the West
T’ai Chi Becomes a Philosophy
Short Forms vs. Long Forms
Why Sixty-Four Movements?
T’ai Chi and Chinese Medicine
13 T’ai Chi Long Form Instruction
Strike Palm to Ask Blessings, #1
Grasp the Bird’s Tail, #2
Single Whip, #3
White Crane Cools Its Wings, #4
Brush Knee Twist Step, #5
Apparent Closing, #6
Push Turn and Carry Tiger to Mountain, #7
Spiraling Hands to Focus Mind Toward the Temple to Parry and Punch, #8
Fist Under Elbow, #9
Repulse the Monkey, #10
Stork Covers Its Wing/Sword in Sheath, #11
Slow Palm Slant Flying, #12
Raise Right Hand and Left: Turn and Repeat (Part I), #13
Wave Hand Over Light/Fly Pulling Back, #14
Fan Through the Arms, #15
Green Dragon Rising from the Water, #16
Single Whip (Part II), #17
Wave Hands Like Clouds (3), #18 (Part I, Linear Style)
Single Whip (Part III), #19
High Pat on Horse/Guarding the Temples, #20
Lower Block/Upper Block, Separation of Right Foot; Lower Block/Upper Block, Separation of Left Foot, #21
Turn and Kick with Sole, #22
Wind Blowing Lotus Leaves (4), #23
Block Up/Fist Down, #24
Turn and Double Kick, #25
Parry and Punch, #26
Step Back/Lower Block/Upper Block, Kick Front, #27
Lower Block/Upper Block Separation of Right Foot, #28
Parry and Punch, #29
Chop Opponent with Fist (Pivot and Rotate Fist)(3), #30
Sink to the Earth/Backward Elbow Strike, #31
Single Whip, 3/4 Single Whip (Part IV), #32
Partition of Wild Horse’s Mane (4) and Single Whip, #33
Fair Lady Works at Shuttles, #34
Grasp the Bird’s Tail (Part II), #35
Single Whip (Part V), #36
Wave Hands Like Clouds (Part II, Linear Style), #37
Single Whip Down, Return to the Earth (Part I), #38
Golden Cock Stands on One Leg (×4), #39
Repulse the Monkey (3) (Part II), #40
Movements #41 Through #44
Fan Through the Arms (Backhand Slap), #45
Step Push/Box Opponent’s Ears/Cannon Through Sky, #46
Single Whip (Part VI), #47
Wave Hands Like Clouds (Round Style; Part I), #48
Single Whip (Part VII), #49
High Pat on Horse (Part II), #50
Cross Wave of Water Lily Kick (Part I), #51
Parry Up; Downward Strike, #52
Movements #53 Through #56
Step Up to Form Seven Stars, #57
Retreat to Ride the Tiger, #58
Slanting Body/Turn the Moon, #59
Cross Wave of Water Lily (Part II), #60
Stretch Bow to Shoot Tiger, #61
Grasp the Bird’s Tail (Right Style), #62
Grasp the Bird’s Tail (Left Style), #63
Grand Terminus; Gather Heaven to Earth, #64
Part 5: T’ai Chi’s Buffet of Short, Sword, and Fan Styles
14 Mulan Quan Basic Short Form
Mulan Quan Promotes Elegance and Health
Step East to Lotus
Step in the Eastern Direction
Spread Wings on Lotus
Float Rainbow to Golden Lotus
Floating Rainbow
Sit on Golden Lotus
Ride Wind to Dragon Flying
Ride With Wind and Waves
Dragon Flying Toward Wind
Purple Swan Tilts Its Wings
15 Mulan Quan Fan Style
Flying Bees Through Leaves
Stretching Cloud to Floating
Stretching Left Foot
Cloud Lotus Floating
Miracle Touching Ocean
Miracle Dragon Lifting Head
Swallow Touching Ocean
Green Willow Twigs Dancing
Green Willow Twigs Swaying
Dancing in Wind
Dun Huang Flying Dance
16 Mulan Quan Sword Style
Preparation to Eye on Sword
Preparation Stance
Left Foot Half-Step with Eyes on Sword
Forward Step to Low Jab
Forward Step, Holding Sword Under Elbow
Sword Exchange, Turn Body, and Low Jab
Sword Upright to Balance Body
Body Return, Step withSword Upright
Vertical Sword and Balance Body
Turn Around to Up-Jab
Turn Around, Lower to Sitting Position, Sword Upright
Step Up, Lower to Sitting Position, Sword Up-Jab
Level Sword to Lift Leg
Level Sword, Turn Body, and Lift Knee
Lift Leg, Side Step, Side Chop with Sword
17 The Art & Science of Push Hands
The Psychology of Push Hands
Different Forms of Push Hands
Legends of the Masters
Part 6: Life Applications
18 T’ai Chi as Therapy for Young and Old
T’ai Chi for Kids
Preparing for Athletics and Life
Treating Attention Deficit Disorder
Teaching T’ai Chi to Kids
T’ai Chi for Seniors
T’ai Chi for Women
Halting Bone Loss
Treating Eating Disorders
Preparing for Childbirth
T’ai Chi for Men
T’ai Chi and Sports
Weight Training
Golf
Tennis and Racquetball
Baseball
The “Hard” Martial Arts
T’ai Chi as Therapy
Cancer Treatment
Cardiac Rehab and Prevention
Stroke Recovery
Addictions
The Therapeutic Powers of T’ai Chi and QiGong
19 T’ai Chi’s Philosophy of Balance and Flow
The Yin Yang of Diet
Chinese Herbs and Teas for Health Conditions
Feng Shui: Architectural T’ai Chi
The I Ching
Rest and Rejuvenation
T’ai Chi Teaches Mindful Living
20 T’ai Chi as Corporate Wellness
The Bottom Line on Stress Costs to Business
Using T’ai Chi as Stress and Pain Relief
Investing in Creative Potential
Helping with Lower-Back Problems and Carpal Tunnel
T’ai Chi Is a Natural for the Office
21 Do T’ai Chi and Change the World
T’ai Chi and Unemployment
T’ai Chi and the Healthcare Crisis
T’ai Chi in Education
Helping Students Stay Current in a World of Change!
Studying Health from the Inside Out
Helping Students Avoid Drugs
T’ai Chi and Crime and Law Enforcement
T’ai Chi and Violence
T’ai Chi and the Environment
22 Celebrating World T’ai Chi and QiGong Day
Unleash the World-Altering Power Within You!
Photos of Past World T’ai Chi and QiGong Day Events
Appendixes
A The T’ai Chi and QiGong Yellow Pages
B Suggested Readings
C Author’s Acclaimed Four-Hour, Class-Like DVD
D Glossary
Index
About The Author
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