TAI CHI

Yin & Yang

Tai Chi

Is the ancient Chinese art form developed over the last ten centuries. Through trial and error and an understanding of yin and yang, the Chinese have taken this ancient form of meditation and developed it into a total system of exercise and well being. To this day, Tai Chi continues to mystify traditional western medicine. Tai Chi can reduce blood pressure, reduce stress, and increase stamina without causing excessive strain on the body's joints, muscles or internal organs.

The Eight Silk Movements: Are designed to be used with the chi exercises. When done properly, these exercises are good for general good health and physical well-being.

Understanding Yin & Yang

Yin & Yang
(Opposites in Harmony)

Yang & Yin
(Harmonies in Harmony)

The Yin is and so is Yang.
Both Opposites both Same.
The Yang is and so is Yin
Both Same Both Opposite

Void
Includes
Everything

"The principle of Yin and Yang is the foundation of the entire universe.
It underlies everything in creation. "

The Eight Silk Movements

1.Upward Hand Stretch Slowly raise both hands, palms facing upward, over the head stretch all the way up lifting the heels off the ground. Breathe in as the hands are raised to "hold up the sky." Hold the breath for as long as you comfortably can. (Do not strain!) Slowly lower both arms as you breath out. Lower both heels and return to a standing position with hands relaxed at the sides. Watch your balance!

Physical Effects: Balance, stimulates circulation, releases tension, relaxes the body

2.One-Arm Lift Raise the right arm over the head as you inhale while simultaneously "pressing" down with the left hand. Lower the right arm to the standing position as you exhale. Repeat this procedure, alternating between left and right sides.

Physical Effects: Increases blood circulation, strengthens waist muscles

3.Look Back Neck Stretch With both hands at your side turn the head to one side following with eyes to look behind you. Keep the trunk of the body straight. Repeat this head turning routine for both sides. Breathe in when turning,

Physical Effects: Relieves fatigue in the neck muscles, releases tension

4. Lifting Up The Heels With both hands at your sides hold the head up high and lift the heels off the ground as you inhale. Remain stable using the toes for balance. Lower the heels back to the ground as you exhale. Repeat the procedure breathing in when lifting the heels and breathing out when lowereing them.

Physical Effects: Increases circulation, relaxes the body & relieves mental tension

5. Shooting The Arrow Sit in a horse stance. Cross the arms in front of the chest. As you breath in, push out with one hand while pulling back the other as though shooting with a bow and arrow. Repeat the procedure for both sides. Breath in when pulling back breath out when returning to the center.

Physical Effects: Strengthens the muscles of the arms abdomen, back and legs. Promotes overall good health and vitality.

6. Punching From Horse Stance While sitting in the horse stance, tighten the fist and alternately punch straight in front of you. Begin by breathing in, holding it, and punching out with one hand while breathing out. Hold the fist steady as you breathe in again. Punch with the alternate fist as you exhale.

Physical Effects: Increases power in punching, in the fists themselves and increases the circulation to strengthen the heart.

7. Rotate Body In A Circle Sit in a horse stance and rotate the upper body in a circle clockwise two or three times then repeat the process rotating counter-clockwise. Breathe in and out deeply and slowly.

Physical Effects: Increases blood circulation and strengthens muscles of the abdomen and back

8. Holding The Toes From standing position, slowly bend forward from the waist. Try to hold your toes with each hand while keeping the knees straight. If you cannot reach your toes simply let your arms hang down letting them reach as close to the floor as possible Maintain normal breathing

Physical Effects: Strengthens muscles in the abdomen and the back. Increases circulation and relaxes the body.

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More Understanding

Heaven was created by the concentration of Yang, the force of light, earth was created by the concentration of Yin, the forces of darkness. Yang stands for peace and serenity; Yin stands for confusion and turmoil. Yang stands for destruction; Yin stands for conservation. Yang brings about disintegration; Yin gives shapes to things....

When Yang is stronger, the body is hot, the pores are closed, and people begin to pant; they become boisterous and course and do not perspire.
When Yin is stronger, the body is cold and covered in perspiration. The spirits become rebellious.

When Yang is stronger, people can endure winter but not summer.
When Yin is stronger people can endure summer but not winter.
Thus Yin & Yang alternate. Their ebbs and surges vary.

Water is the embodiment of Yin as fire is the embodiment of Yang

Yin & Yang

When Yang is stronger, the body is hot, the pores are closed, and people begin to pant; they become boisterous and course and do not perspire. When Yin is stronger, the body is cold and covered in perspiration. The spirits become rebellious.

When Yang is stronger, people can endure winter but not summer. When Yin is stronger people can endure summer but not winter. Thus Yin & Yang alternate. Their ebbs and surges vary.

When Yang is stronger, the body is hot, the pores are closed, and people begin to pant; they become boisterous and course and do not perspire.
When Yin is stronger, the body is cold and covered in perspiration. The spirits become rebellious.

When Yang is stronger, people can endure winter but not summer.
When Yin is stronger people can endure summer but not winter.
Thus Yin & Yang alternate. Their ebbs and surges vary.