Qigong and Tai Chi: A beginner’s guide to putting the pieces together

Qigong

Every class begins with simple exercises designed to promote relaxed breathing, focussing the mind on the ‘now’, and leaving our stresses and worries at the door. The class is YOUR time to relax and recharge.

These ‘simple’ exercises are known as standing meditation, Shibashi, Baduanjin and Dao Yin. They are all under the umbrella of Qigong, meaning ‘energy work’ and, after a gentle warm-up, we begin each class with a selection of these exercises. ‘Standing meditation’ exercises, bring the breath to centre and sinking the energy to the lower dantien. After standing meditation, we may do some Qigong exercises, designed to open meridians and promote energy flow throughout the entire body. These exercises may include Rooster Crowing in the Morning, Wise Owl Turns its Head, Separating Heaven and Earth. These are separate, individual exercises, repeated a number of times. The order of exercises is not important.

Still under the umbrella of Qigong is Shibashi, meaning ‘18’. Shibashi is a set of 18 different exercises, always completed in the same order. These exercises promote energy flow and each exercise is repeated a number of times. We practice Shibashi 1 and Shibashi 2 at RMTC.

Dao Yin (or Daoyin) is also under the Qigong umbrella. There are a number of different Dao Yin sets - we learn Dao Yin for General Health, comprising 8 different movements.

The Baduanjin is another Qigong set, comprising of 8 different movements, perhaps a little more complex than other Qigong sets we practice.

The Lotus and The Flowing River are Qigong exercises which all students enjoy

Tai Chi

A Tai Chi ‘posture’ is a single movement, like Part Wild Horse’s Mane or Brush Knee. Postures are linked together by transitions. This linking creates the Tai Chi Form. The same postures appear in many different Forms, but in different sequences and repetitions.  A Form is like a dance, or a piece of music. It has structure, purpose and flow. Each posture and transition fits together to create the entire Form.

Once a posture is learned, it is learned.  Although there will be minor modifications in transitions or footwork, depending on the Form in which it appears, it is basically the same posture. For example, Part Wild Horse’s Mane will always look the same, as will Brush Knee.

The focus at the start of your RMTC journey are Yang Style short forms as this style has many different sequences we can learn before attempting the more difficult Beijing 24.

Beginner classes are planned and structured so students are introduced to important Tai Chi principles, through symmetrical short forms, with the goal being to learn Beijing 24. This preparation will probably take 12 months - 18 months. Learning short forms and gradually building up to learning the Beijing 24 allows the brain to become more aware of principles of movement and technique, preparing it for the challenges of the longer Forms.

Yang Short Forms for Beginners are:

  • 8 Form

  • 5 Form

  • 10 Form

  • Short Form Part 1

Below is an explanation of the Tai Chi Forms Beginner student will learn.

  • 8 Form - the first tai chi form we learn at RMTC

This short form is in 2 parts. It introduces the principles of silk reeling, and in Part One we learn the posture of Part Wild Horse’s Mane, Golden Rooster Stands on One Leg and Repulse Monkey. Part 2 introduces Brush Knee, Cloud Hands and Roll Back. These postures also appear in 10 Form and Beijing 24.

  • 5 Form - consolidation of postures and transitions

After the Silk Reeling 8 Form is familiar, we can practice the 5 Form. This short form has no new postures, but the order and repetitions are different, making it more challenging for the brain!

  • 10 form - the second form we learn at RMTC

All of the postures from the 8 Form appear in the 10 Form. New postures we learn are High Kick with Heel and Grasp Bird’s Tail (also known as Stroke Peacock’s Tail). These three postures also appear in Beijing 24. The major change in the 10 Form is direction. Here we learn how to turn 90 degrees and 180 degrees.

  • Short Form part 1 - the third form beginners learn

The RMTC Form is a symmetrical form but one that changes directions from North to South It includes postures from Silk Reeling 8 Form and 10 Form, including Brush Knee, part Wild Horse’s Mane, Grasp Bird’s Tail and High Kick with Heel. It introduces Single Whip and Jade Ladies, which are part of the Beijing 24.

  • Beijing 24 for intermediate students

It is hoped that students will progress from Beginner classes to Intermediate classes (perhaps within 1 - 2 years of enrolling at the School)

As you can see, by the time students are ready to learn Beijing 24, many of the postures have been introduced and practised.

Once Beginner students feel comfortable with the short forms, they are encouraged to move on to Intermediate classes, which include Short Form Part 2, Tai Chi for Arthritis, Beijing 16, Yang Family 16 and Tai Chi for Cognitive Function. These forms are a combination of Yang, Sun and Chen style. Some of their postures are familiar, but most are quite different to traditional Yang Short Forms. These Forms are usually taught after Beijing 24, when the student has developed a ‘tai chi brain’, where concepts and movements are easier to process and remember.

As we climb the tai chi mountain (with much enthusiasm and enjoyment), students become more aware of tai chi principles, movement, breath, softening and intent. Learning tai chi is layer upon layer of understanding and confusion, acceptance and joy. Taking the journey step by step ensures RMTC students feel a sense of achievement in each class, preparing them for the challenges of learning this beautifully complex art form.