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Hello.
My name is Alma.
And I am a certified t'ai chi instructor for HSS.
In this video, I would like to explain and demonstrate
easy-to-follow t'ai chi movements for better balance,
strength, both inner strength and physical strength,
and stability.
The main focus of these movements
is to maintain a stable and aligned posture, strengthening
the legs and the back and increasing and improving
our balance.
I am going to demonstrate a mirror
image, which means if I raise this arm,
you raise your right arm.
If I extend this arm, you extend your left arm.
Let us begin by relaxing completely.
Empty the mind.
Clear the mental clutter.
Relax the body.
Come to your vertical alignment and center yourself.
From the very top of your head should feel
like it's being lifted from above.
Right down through your center, relaxing the shoulders,
softening the knees.
Always keep your knees slightly flexed and soft.
And relax the arms.
We're never stiff.
We're always relaxed.
And the breathing techniques are also important.
So typically, you breathe normally, naturally, of course.
But when we rise, we inhale.
And when we descend, we exhale, releasing any tension
that you may have.
Any anxious energy is released.
Rise up, inhale and float down.
Exhale slowly.
So I'm going to begin by reviewing two movements.
Once is called Part the Horse's Mane.
And the other is called Fair Lady Weaves the Shuttle.
These movements are ancient.
They're at least 4,000 years old.
And I'm going to do the lower body first.
So we begin.
Standing nice and straight, but relaxed, soften the knees.
Sink your weight, your chi.
Your energy is called chi, your internal life force.
Sink it into the right leg and extended to the left heel
diagonally to the corner.
I am going to be taking shifting the weight,
shifting the weight back, coming to the left heel, pivot,
and return to center.
Let me move back a little bit so you can see me.
So the movements I will be doing are going to be symmetrical,
exactly the same to both sides.
And they're going to be diagonally to the right.
Notice how the back is nice and straight.
Shift your weight back, pivot, come to center.
Sink your weight into the right leg.
Extend your left heel diagonally to the left.
Shift your weight, no leaning.
Nice and straight.
Shift your weight back.
Your toes are up to the sky.
And pivot, changing direction.
Notice how I'm facing the corner and our foot pivots.
It returns us back towards center.
So the lower body repeats the same movements, right and left.
Now, the upper body.
Imagine that you're holding a beautiful beach ball.
Or even imagine that you're holding
energy, a ball full of energy.
And we're going to embrace the ball.
Sink your weight into the right leg.
And as you open, extend your heel.
Part the horse's mane.
Imagine you're stroking the back of the horse's mane.
Shift your weight back, embrace your ball of light, pivot,
and return to your center.
Now, let's repeat to the left--
to the right, I'm sorry.
Part the horse's mane.
Shift your weight back.
Pivot back to center.
And again, part the horse's mane.
Shift your weight back.
Pivot.
Center.
Focus.
Palms glide.
Embrace your ball of light.
Pivot.
And return to center.
The next movement is called the Fair Lady Weaves the Shuttle.
So we begin again, holding our beach ball.
Sync the chi.
Sync your energy into the right leg.
let your feet have roots planted in the Earth.
Feel supported by the Earth.
Fair Lady, the palms turned out.
Embrace your ball.
Pivot.
And we turn to center.
Remember that t'ai Chi is a martial art,
so the movements have a martial art application.
So the hands are positioned Arm at height and heart.
You can see you're protecting, technically protecting the head
area and the chest area.
And the palms are facing out.
Now, the palms turned inward, holding, embracing the ball.
Pivot and return to center.
Let's try both of them.
First, part the horse's mane.
Shift your weight.
Pivot.
Return to center.
Moving slowly and focusing, inhale as we open.
Exhale as we close.
Pivot.
Return to center.
And we're shifting away from one leg to the other,
strengthening our legs, strengthening our back,
and improving our balance.
One more time.
Fair Lady Weaves the Shuttle.
And pivot and return to center.
So those are the first two movements that are in the yod
style of t'ai chi.
There are several more that are also very beautiful.
Inhale all the positive energy.
Exhale the negative tension.
One more time.
Inhale.
Slow, deep exhale.
And thank you for joining me.
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