Summary

TONE YOUR BODY, RELAX YOUR MINDWhatever your level of fitness,Step-by-Step Tai Chioffers a simple but effective program of exercise and stress reduction, based on the ancient Chinese art of Tai Chi. In addition to learning the fundamentals of Tai Chi through his 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 Chifeatures:* Detailed and easy-to-follow instruction 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 ChiWhether you are looking for a way to reduce stress or a new way to exercise,Step-by-Step Tai Chiwill keep you fit -- inside and out.

Author Biography

Master Lam Kam Chuen is a recognized master of the arts of Tai Chi and Chi Kung, and a practitioner of traditional Chinese medicine. He was born in Hong Kong shortly after World War II and at a very early age began training in Chinese martial arts.

Studying under masters such as Lung Tse Chung and Yim Sheung Mo (both of whom were disciples of Ku Yue Chang, known throughout China as "The King of Iron Palm"), he was trained in Choy Lee Fut, Northern Shaolin Kung Fu and Iron Palm, as well as Tai Chi.

He then studied Chinese medicine, becoming a qualified bonesetter and herbalist, and opened a school and clinic in Hong Kong. He also undertook the study of Chi Kung, a system for the cultivation of internal energy in the body. Using his medical skills and his knowledge of Chi Kung he began to develop a new form of Tai Chi, now known as Lam Style Tai Chi.

Master Lam came to the West in 1976 when he became the first Tai Chi instructor appointed to teach in the Inner London Education Authority. In 1987 he gave the first European demonstration of the art of Zhan Zhuang Chi Kung, which he studied in Beijing under Professor Yu Yong Nian, the world's leading authority. He now teaches and practices medicine at The Lam Clinic in London's Chinatown.

Following the widely acclaimed BBC series, "The Way of the Warrior", Master Lam was invited to act as consultant to the sequel publication, The Way of Harmony. This was followed by his ground-breaking work published by Gaia Books, The Way of Energy, introducing the Zhan Zhuang system of "Standing Like a Tree".

CONTENTS

AUTHOR'S ACKNOWLEDGEMENTS
ABOUT THE AUTHOR
A LIFETIME'S STUDY
INTRODUCTION: MOVING HARMONY

PART 1 TAI CHI FOUNDATIONS

CHAPTER ONE FUNDAMENTAL MOVEMENTS

EXERCISE 1: RELAXING THE NECK
EXERCISE 2: LOWERING THE SHOULDERS
EXERCISE 3: SHAKING THE HANDS
EXERCISE 4: PAINTING THE WALL
EXERCISE 5: TWO FULL MOONS
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 CIRCLES
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 THE 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 STANCE
EXERCISE 38: SOFT STEP
EXERCISE 39: STORK STEP
EXERCISE 40: BOW STEP
EXERCISE 41: COCKEREL STEP
EXERCISE 42: SIDE STEP
EXERCISE 43: TAI CHI WALK
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)
SINGLE 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

Supplemental Materials

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Excerpts

Chapter 1

FUNDAMENTAL MOVEMENTS

This set of basic exercises is designed to relax and tone all the major joints in your body. Starting with the neck, you work down through your entire frame. For the best results from these exercises, you should work through the full set in the correct order.

The movements are simple to learn. Most of them are based on the natural action of the joints when they are relaxed and free from tension. For this reason, if you are just starting to learn Tai Chi you should begin with this sequence to ensure that you develop a good foundation of smooth, relaxed movement.

These fundamental exercises are presented in a way that will be particularly helpful to anyone who has never done slow exercise before. They are ideal if you are out of shape, recuperating from an illness or a physical injury, or are elderly. Follow the instructions carefully, go slowly, and don't strain yourself in any movement and the benefits can be remarkable.

The exercises are based on two principles. First, there is a great deal of tension in our joints and their associated muscles. It is essential, therefore, to learn how to relax these areas in order to keep them supple and to help overcome the damaging effects tension has on the body. Second, all our major energy pathways pass through the joints. If tension exists there, then the natural flow of energy in the body will be blocked, leading to increased stress and, eventually, illness. So these exercises, simple as they may seem at first, meet some of our most fundamental needs.

Each exercise is described in detail, including the starting position for each, the precise movement, the pauses, and the all-important concluding moments of stillness. Many of these features are common to each exercise, but they are repeated so that you can be sure that at each stage you know exactly what you are supposed to be doing.

EXERCISE ROUTINES

Working through the full set of 18 fundamental exercises gently and slowly, as described on the preceding pages, takes just under 10 minutes. You should start at this level, carefully making all the movements in order, pausing briefly in between each one, until you are familiar with the full set. The number of repetitions to start with for each exercise is set out in Level 1 on the chart opposite.

If you are unfamiliar with this type of slow exercise, or you are out of shape, in poor health, or elderly, take your time and do them as gently as possible. This way, without straining yourself, you will start to make progress each time you do them. Some people may prefer to remain at this basic level, doing the movements as best they can. Even if this is the only exercise you can take, it will be of great benefit to you.

Once you are familiar with the exercises, and if you find that you can do them fairly easily, there are two further levels set out on the chart opposite. So, for example, you proceed to making four gentle circles of the head at Level 2, then six circles at Level 3, and so on. Maintain the calm, steady pace throughout. It is essential for Tai Chi exercise that you keep to the discipline of doing all movements slowly and evenly.

Try to do these exercises every day. The continuous repetition will make all the difference to your health and it will progressively relax your body and mind.

Excerpted from Step-by-Step Tai Chi: The Natural Way to Strength and Health by Lam Kam Chuen
All rights reserved by the original copyright owners. Excerpts are provided for display purposes only and may not be reproduced, reprinted or distributed without the written permission of the publisher.