Essentials of Tai Chi and Qigong

Course Overview

Say goodbye to high-intensity workouts and discover a gentler way to exercise through Essentials of Tai Chi and Qigong. This course combines ancient practices designed for health and wellness, providing you with tools for physical and mental fitness.

Master Lee Holden teaches you the fundamental moves of tai chi and qigong, emphasizing balance, harmony, and the flow of energy (qi) within your body. With 24 informative lessons, this course is suitable for all ages and fitness levels, ensuring that you feel confident and empowered to incorporate these practices into your life.

Course Lessons

1. The Snake and the Crane

Start with an introduction to the history of tai chi and qigong, and learn the Yang family short form, including tips for personal practice.

Duration: 34 min

2. First Steps in a Journey

Begin practicing the “Frolic of the Five Animals” and learn the first two movements of the 24-movement short form: Opening the Door and Parting the Wild Horse’s Mane.

Duration: 30 min

3. Harmony and Balance

Continue with the Frolic of the Five Animals and learn concepts of harmony and balance through tai chi’s first movements: Crane Spreads Wings.

Duration: 28 min

4. The Ultimate Martial Art

Investigate the martial aspects of tai chi, including the defense strategies and introduction to the movement Brush Knee and Push.

Duration: 29 min

5. The Five Families of Tai Chi Practice

Learn the various styles of tai chi while practicing the movement Single Whip, and explore the lineage of the five families: Chen, Yang, Wu, Wu/Hao, and Sun.

Duration: 35 min

6. Qigong and the Five Animal Frolics

Complete your qigong series with the last posture of the Frolic of the Five Animals and deepen your understanding of qi energy.

Duration: 31 min

7. Energy Exercise – A Branch of Chinese Medicine

Examine the role of qi in traditional Chinese medicine and practice the movement Grasp the Bird’s Tail.

Duration: 29 min

8. The First Pillar of Practice – Forms

Learn about tai chi forms and practice Grasp the Bird’s Tail on the right side to enhance your skills.

Duration: 33 min

9. The Second Pillar – Push Hands for Two

Begin practicing the Eight Pieces of Brocade and explore push hands as a collaborative exercise to enhance martial skills.

Duration: 31 min

10. The Third Pillar – Standing Meditation

Experience standing meditation and explore a qigong exercise called Standing Like a Tree while practicing Waving Hands Like Clouds.

Duration: 29 min

11. Benefits to the Heart and Immune System

Discover the health benefits of tai chi as a non-pharmaceutical intervention for heart and lung diseases.

Duration: 27 min

12. A Healthy Weight and a Healthy Mind

Examine the positive effects of tai chi on weight management and cognitive health while practicing High Pat on Horse.

Duration: 32 min

13. Tai Chi Legends – Stories of the Masters

Learn about legendary tai chi masters and conclude with a segment of the short form: Stand Up and Kick with Heel.

Duration: 31 min

14. Reading the Tai Chi Classics

Study texts from the Tai Chi Classics and practice Boxing Both Ears to improve your technique.

Duration: 31 min

15. A Superior Workout – Use More of Your Muscles

Explore how tai chi compares with traditional workouts and practice Stand Up and Kick on the other side.

Duration: 29 min

16. Eight Pieces of Brocade and a Better Back

Review the Eight Pieces of Brocade and study how these movements promote correct posture and spinal health.

Duration: 23 min

17. Tai Chi Weapons – When Hands Are Not Empty

Explore the transition from empty hands to weapons practice, including basic techniques for using a tai chi staff.

Duration: 32 min

18. Using the Mind – Inner Organizing Principles

Focus on tai chi’s principles that unify all movements while practicing Snake Creeps through the Grass on the other side.

Duration: 32 min

19. Mental and Physical Flow

Learn to maintain flow as you practice Rooster Stands on One Leg on the other side.

Duration: 33 min

20. Creating Space for Choices

Discover how tai chi allows for inner peace as you prepare for Fair Lady Works at Shuttles.

Duration: 28 min

21. Flow at Work – When Business Is in Balance

Integrate tai chi principles into your professional life and learn Looking for the Needle at the Bottom of the Sea.

Duration: 31 min

22. Energy Flow in Your Surroundings

Learn how to balance qi in your environment and practice Opening the Arms Like a Fan in the short form.

Duration: 33 min

23. Taking Practice Deeper

Review the entire 24-movement short form, focusing on mastering transitions and posture.

Duration: 39 min

24. The Evolution of Tai Chi

Conclude with a final routine and reflect on the significance of tai chi in enhancing your well-being.

Duration: 34 min