Tai Chi Booklet

[Virtual Presenter] As we embark on our tai chi routine, we will initiate with the first movement, Raise Arms. Standing with our feet hip-width apart, we will soften our knees and inhale deeply as we elevate our arms and hands to shoulder height in front of us, straightening our legs. Subsequently, we will exhale as we descend, relaxing our elbows, and gradually return our hands to their original positions. This process will be repeated thrice. Next, we will proceed to Open the Chest. Inhaling, we will rise and lift our arms and hands to shoulder height in front of us, rotating our palms together and extending our arms outwardly. Exhaling, we will sink down and return. Additionally, we will engage in Painting a Rainbow, wherein we will inhale as we ascend and elevate our arms above our head, shifting our weight to the left and bringing our left palm to the top of our head. We will alternate between left and right thrice. Lastly, we will Separate the Clouds by inhaling as we scoop our hands in front of our body, crossing them at the wrists, elevating our arms above our head, and then exhaling as we descend and bring our hands down both sides of our body. Each movement will be repeated thrice. Through these gentle exercises, we aim to cultivate our internal energy and harmony..

[Audio] As you stand with your feet hip-width apart, soften your knees, and breathe in, raise your bent arms to the front with your palms up. As you exhale, sink down and draw your left hand back behind your hip. Inhale again and complete the arm circle behind your back. Exhaling once more, turn to the front and push your left hand forward. Repeat this movement three times, alternating sides. Next, row a boat by breathing in as you rise up, pressing your hands slightly behind you, and raising them up. As you exhale, sink and lower your arms to your sides. Perform this movement three times. Then, balance a ball by shifting your weight to your right foot, lifting your left heel, turning your body to the right, and raising your left hand with your palm up. As you exhale, return your body to the front, lower your heel, balance your weight equally on both feet, and lower your hand. Repeat this movement three times, alternating sides. Finally, gaze at the moon by shifting your weight to the left, turning your body to the left, and raising your hands to the left side. Keep your arms parallel, with your palms facing in. As you exhale, lower your arms and return your face to the front. Repeat this movement three times, alternating sides..

[Audio] As you raise your arms to hip level, palms up and elbows out, breathe in. You turn to the right and push your left palm forward to shoulder height while turning the right palm over and pressing down, breathing out. You alternate left and right three times. Next, you raise your left hand in front of your face, palm towards you, and move your right hand, palm down, out to the side until it reaches hip height. You breathe out as you turn 45 degrees to the left. Your arms move with the turn of your body so that your position remains aligned. You alternate left and right three times. Then, you place your leg in front of you and transfer your weight forward, while scooping your hands in front of you and raising them above your head. You breathe out as you transfer your weight back onto your right leg, lifting the front toes, and lower your arms back to your sides. You alternate left and right three times. Finally, you place your left foot in front of you, toes up, and raise your hands to chest height, with your palms forward and elbows down. You breathe out as you transfer your weight onto the front foot, lowering the front toes, and push forward with your hands. You breathe in again as you transfer the weight back and draw your hands in toward your chest. You repeat this sequence three times..

[Audio] As you stand with your feet hip-width apart, soften your knees, and breathe in, raise your arms and hands to shoulder height in front of you, and straighten your legs. As you exhale, sink down, relax your elbows, and slowly return your hands to your sides. Repeat this movement three times. Next, breathe in as you rise up and lift your arms and hands to shoulder height in front of you, turning your palms together, and then extend your arms out to the side. As you exhale, sink down and return your hands to your sides. Repeat this movement three times. Then, breathe in as you rise up and lift your arms above your head. As you exhale, shift your weight to the left and bring your left palm to the top of your head. Alternate left and right, repeating this movement three times. Finally, breathe in as you raise your body and lift your heels, simultaneously raising your arms to the side until they are well above shoulder height. As you exhale, sink down, lowering your heels, and return your hands to your sides. Repeat this movement three times..

[Audio] As we continue our tai chi routine, we will step and bounce a ball. We start by shifting our weight to our left foot, lifting our right knee to hip height, and raising our left arm to shoulder height in front of us. As we do this, we take a deep breath in. Then, we exhale and lower our arm and leg. We alternate sides three times. Next, we close our hands by turning our palms over and lowering them back to our sides. Taking another deep breath in, we exhale and turn our palms to face outward, moving our elbows out to the side, and raise our hands to just above shoulder height in front of us. We press down with our palms facing the floor, repeating this movement three times. This routine is available online, and if we have any questions or need further guidance, we can reach out to Clare Vaughan or Linda Schlaghecke..