Contents

Foreword
What is tai chi?
A brief history of tai chi chuan
Warmup Exercises-How to begin; The movement of force; Waist rotations; Hip rotations; Knee circling; Monkey stretches upward and downward; Tiger crouches downward; Leg stretches; Phoenix eating its ashes; Diagonal leg raises; Straight leg raises
More Chinese exercises-Draw the bow; Sea serpent riding the waves; Backbends; The wheel; Full scale; Needle scale; The split
Standing meditation postures-Universal post; The horse
Meditation
Tai chi chuan: A manual of form
How to perform tai chi-Posture; Basic stance and footwork; T Steps; Empty steps; The hands
Tai chi: The form
From the I Ching
The form: List of movements
Afterword
Bibliography
Picture notes