Table of Contents
Exercise 1
Stand up straight with your feet hip-width apart. Inhale, while exhaling bring your hands together over your sides in front of your heart.
exercise 2
Inhale, stretch your arms up. Out of the upper back san! bend backwards, the pelvis tilts slightly forward to avoid a hollow back.
exercise 3
Exhale, bring your hands to your forehead in a prayer position, slowly roll your upper body forward until your fingertips (variant: the palms of your hands) touch the floor. If necessary, bend your knees slightly.
exercise 4
exercise 5
exercise 6
exercise 7
Inhale, hands flat on floor, toes straighten, head up and upper body san! stretch up. The arms do not necessarily have to be straight.
exercise 8
Exhale, raise your toes and push your upper body back and up as before (variant: palms are on the floor).
exercise 9
Inhale, bring your right leg forward, your back leg is straight, your knees and instep rest on the floor.
exercise 10
Exhale, bring your left leg forward as well. Stretch your legs, possibly bend your knees slightly.
exercise 11
Inhale, put your palms together and raise your arms straight. Gently bend back again, the pelvis is slightly tilted.
exercise 12
Exhale, lower your arms and bring them to your sides. Repeat the entire sequence as you like.
Strengthen your body and mind with Tai Chi Chuan
Two preliminary exercises
a. Basic position: stand upright, legs hip-width apart, knees slightly bent. The right hand rests on the energy center below the navel, the left hand is above it. Breathe evenly for 1-2 minutes.
Two preliminary exercises
b. Then stretch both arms forward and slowly raise them, palms facing down, elbows and shoulders relaxed. Slowly lower your arms. Repeat 10 times.
Exercise: “Grab the bird by its tail”
a. From the basic position, shift your weight to the right. Turn to the right, the right foot turns on the heel. Bring your right hand in front of your chest (palm down). Place your left hand in front of your waist (palm up). home position.
Exercise: “Grab the bird by its tail”
b. Shift the weight to the left and twist to the left. Bring left forearm in front of chest, right arm sinks down (palm backwards). home position. Shift weight to the right, place right hand in front of waist (palm up, left hand in front of chest). Home position and shift to the left. Right arm goes up in front of chest, left arm goes down. Repeat sequence for approx. 3 minutes.
Exercise: “Play the lute”
a. From the starting position, step forward with your left foot, shift your weight to your left leg, bend your right arm and lift your forearm so your palm is facing forward. Raise your left arm up to waist level, palm down.
Exercise: “Play the lute”
b. Then shift your weight back onto your right foot, lifting the toes of your left foot. The left arm swings upwards at an angle. The palm faces inward. The right arm goes down in a small arc. Rotate your hand slightly so your palm is facing inward.
Exercise: “Cross your hands”
a. From the starting position, shift your weight onto your left leg, turning your right foot slightly inwards. Slowly bring your forearms down so your palms are facing forward.
Exercise: “Cross your hands”
b. Turn your right foot out again. Shift your weight onto both legs, feet hip-width apart. Make a semicircle down with your arms until your hands are hip-high
Exercise: “Cross your hands”
c. The weight stays on both feet. Raise your arms in front of your body until they cross at chest height – palms facing your body. Lower your hands back down to the basic position.
