Organise a working space in front of your computer, tablet or phone, ensuring that you can easily see the screen... if you have enough space to do an enthusiastic swinging arms you probably have enough room to do most of the exercises with care. Turn on some tai chi, meditation or classical music low in the background and turn up the sound on your computer to better hear the instructions, then relax and follow along by mirroring the instructor.
Remember to work within your own personal limits: Listen to what your body is telling you and adjust your exercises accordingly! You will often be encouraged to adjust your breathing to the rhythm of the activity, but the most important point is to breath smoothly and evenly. DO NOT hold your breath as that will cause you to tense up.
These locally produced exercises are being taught by qualified tai chi/qigong instructors. All care will be taken to ensure your wellbeing and safety. Any instructions given are intended as guidance only and you should not do anything that you consider inappropriate for you. These exercises are not intended as a substitute for medical advice or care. Please consult your medical practitioner before you begin or if you have any questions or concerns about the suitability of these classes. For liability reasons these exercises are not to be downloaded in the USA or Canada.
Introduction/Welcome -- Shibashi (I, II and X) -- Levels 1-3 -- Tao Yin (Heart Calming) -- Rod Ferguson's 5 Animals (all illustrated pdf files) -- Silk Brocade/8 Pieces --
Getting the most from your class -- Balance is the key: Tai Chi and Qigong -- Computer Break Exercises --
Movement prompt cards: Levels 1-6 (A4) -- Shibashi I (A4) -- Shibashi II (A4) -- Shibashi X (A4) -- Shibashi X (A3) -- Shibashi I as Wild Goose (A4) -- Lohan Warrior (A4) -- Mind Powered Chi Kung (A4) -- Silk Brocade (A4) -- Yoga Staff (A4) -- Russell North's Shibashi Variation A4 | A3
Web version of the 2004 "Special Needs" videotape prepared for Rockhampton 60 & Better classes (1 hour, Warm-up, Levels 1-3, Shibashi I & II, large mp4 file). Except for some changes of style and skill over the intervening years these sets remain core elements of our classes.
Tai Chi warmups and Shabashi I, 27:27 mp4; Tai Chi warmups and Shabashi II, 32 mp4; Lotus/Yellow Emperor, 6:24 mp4 (extract from longer session); One hour class with warmups and Qigong (1:03:00). [Download Class Notes above to review movement names, etc.]
Warmups and movements step-by-step, you should master one level before moving on to the next: Level 1, 25:38 mp4; One hour session with Level 2, 57:13 mp4; Level 3, 35:28 mp4; WarmUps, Shibashi II and Levels (including silent), 46:45 mp4.
Download Class Notes above to review movement names, etc. Tao Yin, 18:00 mp4 (no warmup, see notes above); Qigong Breathing Exercise, 6:40 mp4; Lohan Qigong Variation, 16:00 mp4; Animal Medley, 29:54 mp4; 5 Animals, (Eagle, Monkey, Deer, Tiger and Bear) 55:41 mp4; Silk Brocade - Standing, 22:09 mp4; Silk Brocade - Sitting, 21:55 mp4; Russell North's Shibashi Variation, 30:00 mp4.
AATC Wild Goose, Master Rod Ferguson: New Farm Park, 2011, with movement titles, 6:28 mp4; Rockhampton c2015, 5:49 mp4.
One hour Qigong sessions with warmups and Shibashi II, Tao Yin & Lotus, 1:03:00 mp4; Shibashi X, Lohan & Silk Brocade, 1:01:35 mp4 (from zoom class); Shibashi II & Silk Brocade, 1:00:49 mp4 (from zoom class).
Note videos recorded from zoom classes are intended for more experienced practitioners as they typically do NOT include captions or other assistive commentary.
Please use caution with balances!: WarmUps/Preparation, 26:40 mp4; WarmUp, Chinese Staff and Lotus, 37:34 mp4; One hour session with staff, etc., 1:01:21 mp4. [See notes, etc., at Chinese Staff link below].
Khor tai chi Levels 1-6 movement names; class demonstration June 2013 Levels 1-6 with Russell North.
Details from the Queensland Branch web site; phone your order to Brisbane with a credit card number (07 3358 1955).
Choose "Read More" about AATC Online from the National web site for an online subscription service.
Several varieties of tai chi have developed over the centuries, and everyone's personal style is going to be slightly unique. These selected videos on YouTube cover many aspects of tai chi and qigong practice, a selection that demonstrates the breadth of AATC and other practices to help you improve your personal practice.
Check the suitability of any videos before use and always work within your own personal limits.
AATC YouTube Channel: AATC history, Golden Treasures, Qigong Basics, etc.
AATC Grandmaster Gary Khor: Tai Chi Flute and Fan (4:02).
AATC Master Rod Ferguson: Live streaming classes (recorded and live 10:00am every Friday), Free On-Line Learning Videos, Lotus (2:50), Extended Beginner's class (11:15, WTCD), Falls (2:04), Sword (4:51), Fan 1 (2:50), Fan 2 (3:20), Wild Goose Qigong (5:56), Flute (4:53), Pole (2:22).
First some beginner-level videos that should prove useful for "watch and mirror" daily practice during the current self-isolation.
The more adventurous might try Peter Chen's Yang style Tai Chi 24 Form. This is a shorter tai chi form with many similarities to the Academy form: Paragraph 1 -- Paragraph 2 -- Paragraph 3 -- Paragraph 4 and Complete Edition (all four segments with full demonstrations, 81 minutes).
Other Non-AATC: Beginner Movements (4:26), Levels 1 & 2 (7:10, ignore Pole demo), Lotus (2:10), Shibashi 1 Qigong (23:39, similar movements, faster with more repetitions).
Tai chi is a centuries-old, mind and body practice. It involves certain postures and gentle movements with mental focus, breathing, and relaxation. The movements can be adapted or practiced while walking, standing, or sitting. Several clinical trials have evaluated the effects of tai chi in people with various health conditions. Here are five things to know about tai chi for health.
1. Research findings suggest that practicing tai chi may improve balance and stability in older people and reduce the risk of falls. There is also some evidence that tai chi may improve balance impairments in people with mid-to-moderate Parkinson's disease.
2. There is some evidence to suggest that practicing tai chi may help people manage chronic pain associated with knee osteoarthritis and help people with fibromyalgia sleep better and cope with pain, fatigue, and depression.
3. Although tai chi has not been shown to have an effect on the disease activity of rheumatoid arthritis (e.g., tender and swollen joints, activities of daily living), there is some evidence that tai chi may improve lower extremity (ankle) range of motion in people with rheumatoid arthritis. It is not known if tai chi improves pain associated with rheumatoid arthritis or quality of life.
4. Tai chi may promote quality of life and mood in people with heart failure and cancer. Tai chi also may offer psychological benefits, such as reducing anxiety. However, differences in how the research on anxiety was conducted make it difficult to draw firm conclusions about this.
5. Take charge of your health -- talk with your health care providers about any complementary health approaches you use. Together, you can make shared, well-informed decisions.
Source: https://www.nccih.nih.gov/health/tips/tips-what-you-should-know-about-tai-chi-for-health
Qigong is an ancient form of meditative exercise that focuses on body posture and movement, breathing, and meditation. To improve health and prevent disease, a person must balance their internal energy by enhancing the "Qi".
Qigong involves repetitive movements that strengthen, balance, and stretch the body, increase the circulation of bodily fluids, and build awareness of how the body moves through space. Shibashi and similar exercises are all examples of Qigong exercises.
Download an extensive evaluation by ProjectXFactor (pdf).
The US National Institute of Health's National Centre for Complementary and Integrative Health reports on clinical trials that have evaluated the effects of tai chi and qi gong in people with various health conditions. Download Report.
It's been an interesting challenge setting up my home office as a tai chi/Qigong/staff exercise studio. I'm using the camera on my computer so have had to carefully move it around to get the optimum recording position. Initially I had some audio problems but a Bluetooth microphone has hopefully solved that...
Actually doing the routines isn't much different from a normal class, stumbles and errors included. I can see what I'm doing in the computer monitor but it's sometimes difficult to remember not to stray too far from the centre of the screen/floor mat... and it's even harder to explain what we're doing when I don't have any class reactions.
Once the recording is finished I have to convert the .mov file to an optimised .mp4 file (a two step process), then update the web page and upload the two files (mp4 and web page) to my ISP's server. As a result, even one of the short lessons can take a couple of hours to complete.
Your feedback has been useful, both in making changes to the recordings (eg changing the camera so you can see my feet better and improving the audio) and in motivating me to keep making the lessons.
Many thanks, take care and best wishes.
Our classes have now all resumed (July 2020), albeit some at new times and venues. Check the Classes button below for details
Core Stabilizing Ab Exercises to Help Prevent Injury in Seniors [Katherine Scoleri, CPT, healthline.com]
The best core exercises for older adults [Marty Boehm: Harvard-affiliated Brigham and Women's Hospital]Site/content copyright © A C Lynn Zelmer or as marked. E-mail: Lynn @ ZelmerOz.com last updated 11 June 2022 [lz].