Below is presented a routine created for a series of seminars given at the Museum of Art in 2020. The routine includes a short warm-up, a few Qi-gong exercises, a couple of Taichi fundamentals, a short cool down, as well as the recommended number of times to perform each action (shortened in the video). You can practice this routine anytime, anywhere!

Warm-up 

  • Spinal Twist (3-4 dozen)
  • Neck and Throat Stretch (3 times each side)
  • Shoulder Roll (Forward and Backwards 8 times each)
  • Wrist Stretch and Rolls (8 times each side)
  • Wide hip and thigh squat (6-10 times)
  • Pelvic rotation (6-10 times)
  • Side stretch (3 times each side)
  • Neck knead (Up and down 3 times)
  • The three taps (about 20-30 seconds each)

Qi-Gong

  • Opening the gates (3 times, perform in between each exercise)
  • Iron Bridge (6-10 times)
  • Palms Raised to Heaven to Reg. the Triple Burners (6-10 times)
  • Open the Chest and Stretch the Upper Spine (6-10 times)
  • Merging Heaven and Earth (6-10 times)
  • Embrace the Tree (6-10 long breaths)
  • The Great Tai Chi Circle (6-10 times)

Taichi Mini Routine 1

Note: Each motion can be practiced individually, as well as in a form.
  • Lifting Water (Opening Form)
  • Repulse Monkey
  • Parting the Wild Horse’s Mane
  • Waving Hands Like Clouds
  • Golden Rooster Stands on one Leg
  • Closing Form (Cross Arms)

Taichi Mini Routine 2

Note: Each motion can be practiced individually, as well as in a form.
  • Lifting Water (Opening Form)
  • Brush Knee, Push Palm
  • Waving Hands Like Clouds
  • Single Whip
  • Heel Kick
  • Grasping the Sparrow’s Tail (Péng, Lu, Ji, Àn)
  • Closing Form (Embrace the Tiger, Cross Arms)

Cool-down and Closing

  • Harmonizing Internal and External Energies (6-10 times)
  • Head and Neck Rubdown
  • Body Sweep
  • Kidney Rubdown
  • Leg Channel Tap
  • Closing the Energy Gates (navel rub) (6-10 times)
  • Palms together taking a moment of gratitude