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Tai Chi Chuan Exercises

The list below is intended to aid those who have learned the exercises but can not remember the order in which they are done or need a reminder as to all of the exercises that they have learned.  

Training Note:  When doing each exercise, be sure each one is done the same number of times left side to right side, forward to back, clockwise to counter clockwise, so you condition yourself in a balanced manner.  Do each exercise at least 10 - 15 times.  

Warm-ups

• Ankle Rotations

• Knee Rotations

• Waist Rotations

• Hip Rotations

• Swinging the Arms

• Shoulder Rotations

• Circle the Arms In & Out

• Neck Rotations

• Awakening the Spine

Stretches

• Chin To Toe

• Breathing & Stretching

• Stretching the Spine Up & Down

• Swaying the Hips

• Knee Bends Keeping The Back Straight

• Stepping To A Bow & Arrow Interlocking the Fingers & Turning Left to Right

Kicks

• Toe Kicks
• Heel Kicks
• Stretching Kicks
• Outside Crescent Kick
• Double Jump Kick

Stances

• Tai Chi Walking Step

  • Tai Chi Stance

  • Bow & Arrow Stance

  • High Lotus Stance

• Horse Stance

  • Horse Stance

    • Side Stepping (Cloud Hands)

  • Half Horse Stance

    • Advancing & Retreating Diagonally

    • Advancing & Retreating Straight Forward & Back

• Rooster Stance

  • Rooster Stance

  • Low Rooster

• Tiger Stance

  • High Tiger Stance

  • Low Tiger Stance

• Empty Stance

  • Empty Stance

  • Inside Empty Stance

• Hook Stepping

  • Stationary Inside Hooking Step

  • Advancing Hook Step

   

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