太极十八式(英文).docx

tip: All the postures to be done at the same time are in small blocks. Each block has a name like transition move and then all the actions for you to do are indented. For more help with basic techniques and the instruction layout go to tai chi instruction- enjoy your taiji qigong Raising the Armsoverall effectIt looks as though you are gently raising and sinking your body in time with raising and lowering your arms.opening position:stand with feet shoulder width apart arms hang downpalms face in to thighsrelax bodyknees slightly bent raise arms to shoulders:turn palms face out to backfingers downwards and slightly curvedbreathe inraise body draw arms up to shoulder height and widthpalms face downelbows and wrists slightly bentreturn arms to sides:turn palms face out to frontfingers upwards and slightly curved breathe outsink body down with knees slightly bentdraw arms down to thighspalms face out to back repeat: raise arms to shoulders thru return arms to sides 8 times end of this taiji qigong shibashi instruction topOpening the Chestoverall effectIt looks like you are hugging a big balloon and then letting it go .... raise arms to shoulders:breathe inraise bodydraw arms up to shoulder height and widthelbows and wrists slightly bentpalms face downopen arms out:turn palms facing each otherdraw hands away from each otherarms fully extended to sideskeep elbows slightly bentclose arms in:turn palms facing each otherbreathe outdraw hands together to shoulder width apartreturn arms to sides:turn palms face out to frontfingers upwards and slightly curved sink body down with knees slightly bentdraw arms down to thighs palms face out to backrepeat: raise arms to shoulders thru return arms to sides 8 timesend of this taiji qigong shibashi instruction topPainting a Rainbowoverall effectImagine turning your head from side to side as you look at something on your out stretched palm - while trying to cover the crown of your head with your other hand. raise arms over head:breathe