Whatever your level of fitness, Step-by-Step Tai Chi offers a simple but effective program of exercise and stress reduction, based on the ancient Chineses art of Tai Chi. In addition to learning the fundamentals of Tai Chi through this carefully designed four-level program, Master Lam Kam Chuen will introduce you to Small Circle Form Tai Chi, an original method he has developed-based on classical Tai Chi styles-requiring a minimum of time and space.

Step-by-Step Tai Chi features:

Detailed and easy-to-follow instructions for the basic movements of Tai Chi, plus Small Circle Form, complete with color illustrations that will guide you through every movement

Specially selected exercises to help you build up strength, flexibility, and stamina in the muscles and joints of your upper and lower body

Simple routines that you can perform in half an hour or less, with no previous experience, special clothing, or equipment required

An ideal foundation if you wish to study advanced forms of Tai Chi

Whether you are looking for a way to reduce stress or a new way to exercise, Step-by-Step Tai Chi will keep you fit-inside and out.

Master Lam Kam Chuen, author of The Way of Energy, is a master of Tai Chi Chuan, a practitioner of traditional chinese medicine, and the creator of Small Circle Form Tai Chi, developed especially for his students in the West.

Contents

Author's acknoweldgements
About the author
A lifetime's study
Introduction moving harmony
Part 1 Tai chi foundations
Chapter 1 Fundamental movements
Exercise 1: Relaxing the neck
Exercise 2: Lowering the shoulders
Exercise 3: Shaking the hands
Exercise 4: Painting the wall
Exercise 6: Brushing the air
Exercise 7: Playing the accordion
Exercise 8: Swimming on land
Exercise 9: Hip circles
Exercise 10: Bending forward
Exercise 11: Bending backward
Exercise 12: Bending to the side
Exercise 13: Looking back at the moon
Exercise 14: Knee circles
Exercise 15: Ankle cirlces
Exercise 16: Sitting down
Exercise 17: Rising on your toes
Exercise 18: Lifting the knees
Exercise routines
Chapter Two Strength and motion
Exercise 19: Standing in wu chi position
Exercise 20: Polishing the desk
Exercise 21: Rolling the balloon
Exercise 22: Turning the balloon
Exercise 23: Opening the curtain
Exercise 24: Waving hands like clouds
Exercise 25: Swimming in deep water
Exercise 26: Sweeping from side to side
Exercise 27: Blocking to the diagonal
Exercise 28: Eagle spreads its wings
Exercise 29: Bending forward and stretching back
Exercise 30: The mare parts its mane
Exercise 31: Working the oar
Exercise 32: Pushing the wall
Exercise 33: Showing your palms and soles
Exercise 34: Single whip down
Exercise 35: Monkey holds the world
Exercise 36: Stretching like a cat
Exercise routines
Chapter Three Balance and movement
Exercise 37: Horse riding stances
Exercise 38: Soft step
Exercise 39: Stork step
Exercise 40: Bow step
Exercise 41: Cockerel step
Exercise 42: Side step
Exercise 43: Tai chi wald
Exercise 44: Duck walk
Exercise routines
Chapter Four Working with a partner
Exercise 45: Rowing the boat
Exercise 46: Sawing wood
Exercise 47: Polishing the window
Exercise 48: Moving like a windmill
Exercise routines
Part 2 The small circle form
Chapter Five The form
Tai chi starting
Hold the ball (right)
Ward off (left)
Roll back (left)
Press (left)
Push (left)
Hold the ball (left)
Ward off (right)
Roll back (right)
Press (right)
Push (right)
Single whip (left)
Singel whip (right)
Bring the tiger and return to the mountain
Tai chi closing
Learning the small circle form
The main movements
Chapter Six One stroke of the brush
Connecting the movements
Standing still and relaxing
Breathing
Posture and gesture
Your mind and energy
Resources and further reading (bibliography)