Tai Chi for Beginners: A 14-Minute Routine
Video Title: 10 Tai Chi Moves for Beginners – 14 Minute Daily Taiji Routine
Channel Name: Kung Fu & Tai Chi Center w/ Jake Mace
Published Date: June 30, 2016
Views: 2,427,548
Likes: 45,552
Video Length: 14 minutes and 34 seconds
Detailed Breakdown of the Routine
The video presents a 14-minute Tai Chi routine consisting of ten distinct postures. The instructor, Jake Mace, provides clear instructions for each movement, emphasizing the connection between breath and motion. The routine is filmed in a tranquil outdoor setting, with the sounds of waterfalls and a river in the background, creating a calming atmosphere for practice.
Here is a detailed list of the postures covered in the video, along with their key focus points:
- Preparation & Warmup: The routine begins with a focus on deep, mindful breathing, inhaling through the nose and exhaling through the mouth for a count of six. The emphasis is on “belly breathing,” where the abdomen expands and contracts, while the chest remains still.
- Posture 1: “Rising & Sinking”: This foundational movement coordinates the breath with the body’s motion. As you inhale, you rise, and as you exhale, you sink by bending your knees. This is a continuous movement that can be practiced for 5 to 15 minutes.
- Posture 2: “Buddha Begs Guanyin for Forgiveness”: In this posture, the arms are raised as you inhale and lowered as you exhale. The goal is to reach as high as possible, opening up the chest and shoulders.
- Posture 3: “Dong Hai Chuan Serves the Tea”: This movement introduces the principle of the body leading the arms. The motion originates from your core, with the arms following naturally. You inhale during the “deflection” part of the movement and exhale during the “push.”
- Posture 4: “Crane Spreads its Wings”: This posture is designed to open the heart and release negativity. You inhale as your arms rise and exhale as they sink and push away.
- Posture 5: “Withdraw and Push”: Similar to the previous posture, the emphasis here is on the body initiating the movement. You inhale as you withdraw your arms and exhale as you push them forward.
- Posture 6: “Golden Rooster Stands on One Leg”: This posture challenges your balance. You inhale as you bring one knee up and exhale as you lower it. For an added challenge, you can try to raise your leg higher.
- Posture 7: “Part the Horses Mane”: This movement involves a “holding ball” motion as you switch from side to side. You exhale as one arm raises and inhale as you form the “ball.”
- Posture 8: “Repulse the Monkey”: This posture focuses on balance and coordination as you step backward while pushing forward with your palms. The instructor suggests keeping your knees flexed and, for an advanced challenge, trying to balance a book on your head.
- Posture 9: “Reel the Silk and Single Whip”: This posture involves two breaths per side. The movement should be smooth and continuous, as if you are gently reeling in a silk thread. The push comes from the body, not just the arm.
- Posture 10: “Standing Holding Ball”: The routine concludes with a posture of stillness and mindfulness. You are encouraged to stand still, breathe deeply, and listen to your surroundings. This can be practiced for 5 to 15 minutes.
The instructor emphasizes that the key to mastering Tai Chi is consistent daily practice, even if it’s just for five minutes. He encourages viewers to enjoy the process and have fun with their practice.
