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The complete idiot's guide to T'ai Chi and QiGong: illustrated
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Publisher
Alpha Books
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Language
English
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Table of Contents
From the Book - 4th ed.
T'ai Chi: Relax Into Raw Power:
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 makes life 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
Style of T'ai Chi
Medical T'ai Chi & QiGong: the prescription for the future:
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
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
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:
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
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 enable 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
Suiting up and setting out:
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:
Benefits of practicing outdoors
Choosing a surface to practice on
Practicing indoors
Large class vs private class:
Pros and cons of large classes
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
Value of T'ai Chi's social aspect
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
Horse stance and other terms:
T'ai Chi posture is power!:
Where is the Dan Tien?
Horse stance and three Dan Tiens
Vertical axis aligns posture
Sinking:
Sinking your weight
Never pivot a leg you've sunk into
Active bones under soft muscle:
T'ai Chi is not isometrics
Whe
Starting Down The QiGong Path To T'ai Chi:
Introducing QiGong:
Let's do some heavy breathing
T'ai Chi vs Qigong: what's the difference?
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
Sitting QiGong (Jing Gong Or Nei Gong):
Energy medicine and Qigong
Kirlian photography: seeing Qi is believing:
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
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
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
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!
Learning A T'ai Chi Long Form:
Introducing the Kuang Ping Yang Style:
Origin of T'ai Chi: the snake and the crane
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
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 1), 13
Wave hand over light/fly pulling back, 14
Fan through the arms, 15
Green dragon rising from the water, 16
Single whip (part 2), 17
Wave hands like clouds (3), 18 (part 1, linear style)
Single whip (part 3), 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, 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 ship, 3/4single whip (part 4), 32
Partition of wild horse's mane (4) and single whip, 33
Fair lady works at shuttles, 3/4
Grasp the bird's tail (part 2), 35
Single whip (part 5), 36
Wave hands like clouds (part 2, linear style), 37
Single whip down, return to the earth (part 1), 38
Golden cock stands on one leg (x4), 39
Repulse the monkey (3) (part 2), 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 6), 47
Wave hands like clouds (round style; part 1), 48
Single whip (part 7), 49
High pat on horse (part2), 50
Cross wave of water lily kick (part 1), 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 3), 60
Stretch bow to shoot tiger, 61
Grasp the bird's tail (right style), 62
Grasp
T'ai Chi's Buffet Of Short, Sword, And Fan Styles:
Mulan Quan basic short form:
Mulan Quan promotes elegance and health
Steps 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
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
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 with sword upright
Vertical sword and balance body
Turn around 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
Art & science of push hands:
Psychology of push hands
Different forms of push hands
Legends of the masters
Life Applications:
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
Hard martial arts
T'ai Chi as therapy:
Cancer treatment
Cardiac rehab and prevention Stroke recovery
Addictions
Therapeutic powers of T'ai Chi and QiGong
T'ai Chi's philosophy of balance and flow:
Yin Yang of diet
Chinese herbs and teas for health conditions
Feng Shui: architectural T'ai Chi
I ching:
Rest and rejuvenation
T'ai Chi teaches mindful living
T'ai Chi as corporate wellness:
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
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
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: T'ai Chi and QiGong yellow pages
B: Suggested readings
C: Author's acclaimed four-hour, class-like DVD
D: Glossary
Index.
From the Book - Third edition.
Why practice T'ai Chi?
Let's get physical
Medical T'ai Chi: the prescription for the future
Expanding your mind and lightening your heart
Finding your center
Knowing what you want: finding the right T'ai Chi or QiGong class
Planning ahead: where and when to practice T'ai Chi
Be prepared: your first day of class
Saddle up: horse stance and other terms
Introducing QiGong
Sitting QiGong (Jing Gong)
Moving QiGong (Dong Gong)
Warm-up exercises
Introducing the Kuang Ping Yang style
Out in style: right style, that is
Mulan Quan basic short form
Mulan Quan fan style
Getting gently pushy with push hands
T'ai Chi as therapy for young and old
"Tie" Chi: corporate T'ai Chi
T'ai Chi philosophy of balance and flow
Do T'ai Chi and change the world
Celebrating world T'ai Chi and QiGong day.
DVD: Visual support for this book's instruction
T'ai Chi long forms
Mulan, fan, and sword style
Mulan fan, sword styles and feminine power.
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ISBN
9781615642106
9781592574209
9781592574209
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