Tai Chi is often seen as an exercise for older people but the truth is it has massive benefits for people in their twenties and thirties too. If you live a busy lifestyle, recognise that you should be taking better care of your health, want to feel more energised to do the things you love then this course is for you.
Learn Simple Exercises That Boost Your Energy and Make You Feel Great Every Day
In addition to Tai Chi, you will learn some simple Daoist exercises that will help you relax your body, calm your mind, boost your energy and build your confidence.
You will learn:
+How to warm your body up the Tai Chi way (Gentle and nourishing)
+How to breathe properly if you want to relax and boost your energy
+The basic animal stances of the Lishi Daoist Tai Chi
+Daoist Yoga for increased flexibility
+Qigong Energy Work exercises
+Tai Chi for a high energy lifestyle
+A simple exercise for helping you sleep
+The beginnings of moving meditation
Relax and Strengthen Your Mind and Body
I have been practising the Chinese exercise system called Lishi (pronounced "Lee" "Sher") for twenty years and in that time I have seen remarkable changes in the energy levels and happiness of thousands of my students lives. You will immediately feel the benefits of the exercises and can start making a positive difference in your life very quickly.
If you want to take better care of yourself and enjoy even higher energy levels than you do now then making these exercises part of your day will do it for you.
I have structured the course for beginners so that your knowledge builds progressively. We will start with a gentle warm-up so you can start to feel good from gently moving all the muscles and joints of your body.
Next we will look at how to breathe properly in a way that maximises your oxygen intake, calms your emotions, relaxes you mind and body and boosts your energy. I guarantee this will be different from the way that you breathe right now.
The foundations of Tai Chi and all of the other Taoist exercises of Lishi are the stances. I teach you seven basic stances in a fun way that will strengthen your legs and make the following sections easier to enjoy.
Daoist Yoga is different from other forms of yoga because it encourages you to always keep moving and never hold postures. We move in and out of the postures smoothly and fluidly. This develops suppleness in a much more natural way and helps you to embody the principles of flowing with life.
We do some standing energy cultivation exercises (Qigong) which are very simple to do but not necessarily easy so I have created 3 different videos to help you progress, strengthen your stamina and build up your energy.
With the firm foundation of the previous exercises in place you are now ready to learn the first three sequences of the Tai Chi Form. We will look at the stance-work, the hand and arm positions and the breathing so that you can co-ordinate all three, perform the moves fluidly and start to experience moving meditation.
The course is designed to give you an introduction to the exercises without overwhelming you with technical detail. If you enjoy the exercises, feel the benefits and start making them part of your life I outline how you can go deeper and further into these exercises to get even more benefit from this course.
Welcome to the course!
In this video we take a quick look at what we will cover through the course and the benefits that people experience from doing these exercises.
It is important to prepare the body for exercise.
In this video we introduce the Lishi Daoist Tai Chi Warm-up and cover some basic health and safety points.
Starting from the centre
Some gentle exercises for warming up your core.
Rotating the joints
In this video we circle the different joints of the arm so that the muscles, tendons and ligaments are ready for exercise.
Release the tension
The neck often stores a lot of tension and in this section we do a few exercises to ease that off and relax the muscles deeply through movements and self-massage.
The wheels on the bus
In Tai Chi, all of our movement begins with the legs and feet so it is important that they are warmed and ready to carry the rest of our body as we do the moves.
A quick reminder
A review of the warm-up so that you can start to remember all of the sections and can easily make this a part of your daily routine for a healthier life.
It's not the same as what you've been doing all your life
The breathe is key to a healthy, high energy lifestyle and yet few people do it right.
This is the key to being able to relax deeply whenever you want as well as energising the body so you feel exhilarated by life.
Strengthen those lungs
The Daoist Healing Sound of the S-Breath will strengthen your lungs, increase your lung capacity and give you a feeling of internal power.
Extending the breath to all 4 corners of the world
This exercise generates heat in the body and trains you to express your energy so you feel confident and centred.
The Best Way to Start Your Day
Happy Days breathing exercise does exactly what it says on the tin. It is a refreshing breathing exercise that as you develop your stamina will tone your body and put you in a great mood for the day ahead.
The Building Blocks
A house needs firm foundations and the practice of Tai Chi is built on strong stance-work. In this video we introduce the importance of the animal stances.
3 Neutral Stances
With your weight in the middle, discover the first 3 basic standing stances that you will use in the Tai Chi form and the Standing Qigong sections.
Ancient Wisdom is Contained in Your Body
Unlock the energy of the dynamic animal stances of Monkey, Snake, Dragon and Leopard. Being familiar with these stances will make it easier to learn the Tai Chi moves.
A quick quiz to check how well you are learning the stance names and positions.
I have also included a blank stances worksheet for you to test your ability to name the stances plus a Stances Sheet as a handy reference guide to help you whilst you are learning.
A Quick Reminder
A review of the stances section and a heads up about what we'll be covering next.
Work Your Energy
An explanation of how to say Qi Gong and what it means for your practice.
Here I explain how to do the basic standing qigong exercise giving you some key points to focus on and then you can do a 1 minute standing qigong exercise with me.
A Short Hack
We practise together what you learned in the previous video but this time for twice as long so you can start to condition your body and build up your stamina for this exercise.
Out on the Open Trail
Only to be attempted once you've been around the block a few times. Now we are really starting to work our energy and do qigong for real.
Also called Kai Men, these exercises open the door to a deeper understanding of your body whilst increasing your flexibility, suppleness and strength in a wide range of movement.
Flex and Lengthen from your Fingertips to your Toes
Remembering to be gentle with your body, this exercise will increase your flexibility and strength throughout your body. DO THE EXERCISE AT A LEVEL THAT IS APPROPRIATE TO YOU. Dao Yoga is not about competing with anyone, it is about listening to your body and gently increasing it's range of movement over time.
Lengthening Your Sides
It is important to be flexible in all directions. The Leopard Dao Yoga exercise works to increase your suppleness along the sides of your legs, body, neck, shoulders and arms.
Dao Yoga on the Beach
Join me as we practise the sequence and the extension of the duck to dragon Dao yoga. Remember to be gentle with your body, don't push or strain and only take the moves to your own limit.
Reflect on your Progress so far
A quick review of the Dao Yoga section to help consolidate your learning.
The Moment You've Been Waiting For
Time to get started learning the Lishi Daoist Tai Chi Form.
Gather Celestial Energy
Simple moves that set the scene for the Lishi Daoist Tai Chi Form.
Play the Guitar
A slightly trickier sequence as we start to combine the hand and arm movements with the feet and leg movements.
Fair Lady Weaving
Smooth graceful movements help you combine stance transition and circular arm movements.
Tai Chi on the Beach in Norway
Follow along with all three sequences combined into one flowing sequence. Start to experience moving meditation.
Reflect on the Lishi Daoist Tai Chi Form
You will be feeling that you have made good progress with your practice. Time for a quick review.
5 Lotus Blossoms
A calming breathing exercise to centre yourself and relax the body. This one helps ensure you don't waste energy after a practice session. It is also great to do if you have difficulty sleeping at night.
Look at how far you've come
Now that you've finished the course for the first time, we review the different exercises covered and help solidify the learnings in your mind and body.
This Could be the Beginning of Something Wonderful
Hopefully this course has given you a little taste of the Daoist Arts of Lishi and introduced you to the Daoist idea of a high energy lifestyle. There are many more exercises in Lishi and lots of opportunities to learn. We run classes in Europe, US and China as well as doing winter retreats in Sunny Tenerife. We also plan to create more online courses where you can go deeper in your practice and learn the full Tai Chi form as well as other exercises and forms.
Meet others who enjoy Lishi
We have classes all around the world and you can look for one near you at www.lishi.org/find-a-class
What does this all mean?
This course was an introduction to High Energy Tai Chi but the Tai Chi form that we practise is part of a much bigger system of Daoist exercise called Lishi (pronounced "Lee" "Sher"). In this video I give you a brief explanation and point you towards where you can discover more.
I have also provided a number of PDF resources for you to get a better idea of what Lishi is all about.
A student and teacher of Tai Chi for over twenty years I have a real passion for introducing the Daoist arts of Lishi to people in their twenties and thirties. Tai Chi has an image of being an older persons exercise but the truth is that it has huge benefits for younger people. Particularly if you are in your twenties and thirties and want to be healthy but are not attracted to team sports or lycra activities down the gym. The classes I teach include Tai Chi, Chinese Yoga, Qigong Energy Work, Massage and Self Defence based on an ancient philosophy for living a long, healthy, energy filled life.