Tai Chi

Scientific Benefits of T’ai Chi:

Phoenix Room Hamilton Island

Relaxes Mind, Body and Spirit
Slows down the Aging process
Increases T-cell count
Help destroy Cancer cells
Steadies breathing
Nurtures suppleness and flexibility
Stops Joints and Muscles deteriorating
Reverses Arthritis
Improves alertness and positive energy

 

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“Khor” Yang style Movements:

These sets are organised in order of teaching, starting with Shibatsi, then T’ai Chi levels 1-6, then the Weapons.  The movement names represent the Khor style set, loosely derived from the “Beijin 96”, as uses by The Australian Academy of Tai Chi & Qigong formed in 1976, administered by GrandMaster Gary Khor. Their website is Living Chi.

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SHIBASHI 1

1 Raising the Arms
2 Opening the Chest
3 Painting a Rainbow
4 Separating the Clouds
5 Rolling the Arms in a Horse-riding Stance
6 Rowing a Boat in the Middle of a Lake
7 Supporting a Ball in Front of the Shoulders
8 Gazing at the Moon
9 Turning the Waist and Pushing with the Palm
10 Cloud Hands in a Horse-riding Stance
11 Scooping the Sea and Looking at the Horizon
12 Pushing the Waves
13 The Flying Dove spreads its Wings
14 Punching in a Horse-riding Stance
15 The Flying Wild Goose
16 The Rotating Flywheel
17 Stepping and Bouncing a Ball
18 Balancing the Chi to Close

SHIBASHI 2

Peacock Unfolds Its Tail 10 Hit Tiger’s Ears
2 Small Heavenly Roll 11 Monkey Offers Peach
3 Needle At Sea Bottom 12 Warrior Draws Bow
4 Willows Flutter In The Breeze 13 White Crane In Flight
5 Fisherman Casts His Net 14 Maiden Weaves Cloth
6 Farmer Grinds The Corn 15 Cross Hands And Separate Legs
7 Buddha In Meditation 16 Circulate Energy In The Tan Tien
8 Dragon Circles The Mountain 17 Embrace The Morning Sun
9 Lohan Focuses The Chi 19 Standing Zen

T’AI CHI LEVEL 1

Preparation – Chinese Figure Eight 9 Press Forward
2 Commencement – Standing Zen 10 Push to Close the Door
3 Raise and Lower Hands 11 Single Whip Left
4 Hold the Ball to the Right 12 Single Whip Right
5 Grasping Bird’s Tail 13 Hook and Mirror
6 Hold Ball to the Left 14 Step and Parry
7 Ward Off 15 Play Guitar to Right
8 Pull Back    

T’AI CHI LEVEL 2

16 Turn Wheel 24 Cross Deflection
17 Shoulder Stroke 25 Kick and Thrust
18 White Crane Spreads its Wings 26 Step and Parry
19 Embrace Tiger 27 Punch to Heart
20 Brush Knee to Left 28 Push to Close the Door
21 Play Guitar to Left 29 Cross Hands
22 Block Back 30 Step Back
23 Slant Flying    

T’AI CHI LEVEL 3

31 Embrace Tiger 38 Classical Scoop to Back
32 Brush Knee to Right 39 Step up to Seven Star Punch
33 Needle at Sea Bottom 40 Jade Lady works at Shuttle 1-4
34 Fan to the Back 41 Transition Step
35 Snake Creeps through the Valley 42 Classical Scoop to Front
36 Transition Step – Turn 43 Punch Under Elbow
37 Dead Seagull Turn    

T’AI CHI LEVEL 4

44 Retreat to Repulse Monkey 1-3 51 Fan through Back
45 Turn to Chop 52 Parting the Horse’s Mane
46 Turn and Knuckle Strike 53 High Pat the Horse and Lunge
47 Turn and Parry 54 Slant Flying
48 Claw Clamp and Block 55 Transitional Movement
49 Groin Punch 56 Parry Stance
50 Needle at Sea Bottom 57 Step up to Seven Star Punch

T’AI CHI LEVEL 5

58 Waving Hands in Clouds 1 to 3 67 Press Forward and Push
59 Snake Creeps through the Valley 68 Push to Close the Door
60 Golden Cock Stands on Right Leg 69 Separate Hands to Kick Right Foot
61 Golden Cock Stands on Left Leg 70 Block and Lotus Sweeping Kick
62 Step up to Punch Tiger’s Ears 71 Bend Bow to Shoot Tiger
63 Separate Hands to Kick Left Foot 72 Cross Kick with Right Foot
64 Ride Tiger – Hit Tiger Left 73 Cross Kick with Left Foot
65 Pull Back 74 Punch to Tiger’s Ears
66 Ward Off    

T’AI CHI LEVEL 6

75 Single Whip to Right 86 White Crane Spreads its Wings
76 Parting the Horse’s Mane 87 Lotus Sweeping Kick
77 High Pat the Horse and Lunge 88 Bend Bow, Shoot Tiger
78 Lady at Shuttle – corners 1-4 89 Cross Deflection
79 Transition – Classical swoop 90 Kick and Thrust
80 Punch Under Elbow 91 Step and Parry
81 Repulse Monkey 1-3 92 Punch to Heart
82 Turn and Chop 93 Hand under Elbow
83 Turn and Knuckle Strike 94 Push to Close the Door
84 Twist, Parry, Claw Clamp, Block 95 Cross Hands
85 Groin Punch    

CLASSICAL YIN-YANG SWORD 1 [level 7]

1 Preparation 12 Lion wriggles head open – right
2 Wu-shiong subdues tiger 13 Immortal sages points way
3 Commencement 14 Green dragon in meditation
4 Fisherman lifts line 15 Rhino lifts horn
5 Sword salute 16 Dragon flexes tail
6 Bobcat hunting rodent 17 Wild stallion looks back
7 White crane spreads wings 18 Shooting star chase moon
8 Eternal phoenix spreads wings 19 Swallow enters nest
9 Immortal sage points way 20 Monkey plucks peach
10 Lion wriggles head close – left 21 Firewheel spins to rear
11 Three rings embrace moon    

CLASSICAL YIN-YANG SWORD 2 [level 8]

22 Monkey presents peach 32 Right parry sweep
23 Left parry sweep 33 Wild bee pierce the honeycomb
24 Lion wriggles head close -left 34 Left parry sweep
25 Right parry sweep 35 Right parry sweep
26 Lion wriggles head open – right 36 Rhino looks at moon
27 Wheeling seven stars 37 Firewheel spins to rear
28 Green dragon in meditation 38 Serpent strike the stars
29 Swallow brushes water – back 39 Butterfly rides the wind
30 Dragon flexes tail 40 Dance of eight immortals
31 Swallow brushes water – front 41 Return sword to close

CLASSICAL PHOENIX FAN 1 [level 9]

1 Preparation 11 Front kick to jaw
2 Commencement 12 Thunderclap pan
3 Scholar presents scroll 13 Strike to heart
4 White ape tumbles backward 14 Monkey awaits attack
5 Green dragon spits fire 15 Temple strike
6 Pan salute 16 Seven star snap
7 Unicorn points horn 17 Snake creeps down valley
8 Jade Buddha in meditation 18 Temple strike
9 Wild cat observes prey 19 Blind man strikes back
10 Taipan strikes rodent 20 Parting horse’s mane

CLASSICAL PHOENIX FAN 2 [level 10]

21 Scholar folds scroll 31 White crane greets dawn
22 Transition movement 32 Serpent flexes tail
23 Whirlpool sweep 33 Step to kick
24 Thunderclap pan 34 Wood-chopper splits log
25 Jab to heart 35 Serpent strikes back
26 Transition movement 36 Jab to heart
27 Double front snap kicks 37 White ape tumbles backward
28 Pair maiden presents blossom 38 Scholar receives scroll
29 Jab to heart 39 Close
30 Buddha presents palm    

IMMORTAL SILVER FLUTE

1 Greeting 28 Cross strike (cross strike/slot foot)
2 Preparation (cradle flute) 29 Left step/right jab
3 Shepherd heralds the dawn (playing flute in squat stance) 30 Turn to sweep tiger (turn and swipe on cross step)
4 Dragon emerges from sea 31 Turn to sweep tiger (turn and swipe in horse stance)
5 Little dragon chasing its tail (pirouette/spin) 32 Twist and parry (twist step to parry)
6 Little dragon honours elders (pushing flute to rise up) 33 Front snap kick
7 Downward strike in horse stance 34 Double handed jab
8 Upper lift in horse stance 35 Wild cat scans prey (horizontal swipe to left in cat stance)
9 Fisherman poling boat 36 Left step/right jab
10 Sweep grass to strike snake 37 Little monk sweeps floor (backhanded swipe to right on one leg)
11 Thunder roar in sky (vertical roll and strike three times) 38 Rolling silk (horse stance)
12 Right step right jab 39 Rolling silk (cross step)
13 Monkey teases dragon (horizontal roll on one leg) 40 Rolling silk (horse stance)
14 Dragon strikes forward (lunge to strike) 41 Play flute on one leg (stand on right leg)
15 Left step right jab 42 Little monk sweeps floor (backhanded swipe to right on one leg)
16 Right step reverse jab 43 Monkey teases dragon (6 rolls)
17 Horizontal sweep to left 44 Dragon strikes forward
18 Single whip to right 45 Strike serpents head (left step/overhead strike)
19 Triple spinning firewheel 46 Stamp foot/jab tiger
20 Snake protrudes tongue (spear hand in horse stance) 47 Retreat and part water – three times (cross step)
21 Jab the tiger (left flute jab on cross stance) 48 Warrior confronts tiger
22 Warrior strikes tigers head (downward strike in horse stance) 49 Whirlwind sweeps grass
23 Rhino lifts horn (reverse shoulder strike in horse stance) 50 Play flute on one leg (stand on right leg)
24 Fisherman casts line (fwd. Strike on right leg) 51 Sweep grass chase rodent (step forward and cross swipe)
25 Wild stallion wheels around (toss flute and jab downwards to back) 52 Return and cradle flute (spin around to return flute to cradle in arm)
26 Lohan crosses stream (double grip/crescent kick) 53 Salutation and close off
27 Warrior strikes tiger head (downward strike in horse stance)    

WUSHU SHOULDER POLE

1 Preparation and raise pole 19 Spinning wheel crossover and point
2 Downward strike in left bow stance 20 Turn body and downward strike
3 Change grip and uppercut to block 21 Turn body and downward strike
4 Empty step and hold pole 22 Right parry
5 Empty step and hold pole 23 Left parry
6 Cross over downward strike 24 Turn around and retreat to crouch
7 Turn body to strike downward 25 Tilt up stick
8 Shoulder pole, turn and sweep 26 Downward strike in horse stance
9 Jump, step and strike 27 Cross legs, downward strike
10 Retreat and strike downward 28 Overhead cloud to left
11 End smash with left knee raised 29 Overhead cloud to right
12 Left step and strike tiger 30 Cross step, point downward
13 Back shouldering, thrust palm 31 Step back to point forward
14 Reverse circle 32 Cross step and end jab
15 Raise knee to spin and thrust 33 Retreat and raise knee
16 Parry and kick    
17 Diagonal block back, right bow stance    
18 Turn around, pull pole and lift knee    

POLE WARM UP EXERCISES

Joints Neck, shoulder, knees, ankles, wrists, swing arm, stretch legs, jogging, pounding legs
Grips Hands face up, down, one up one down, press down, together. Slide hands along pole
Grip Change (To be confirmed)
Raises Push up above head in front, lower behind head, behind back. Side stretches. Pass pole around body and reverse
Shouldering Horse stance. Hold pole horizontally on shoulder behind head. Rest hands on pole, turn waist to sweep pole to left and right
Strike Horse stance, hold pole over head with two hands, strike down to sides.Fore hand index finger press down
Block Bow stance, hold pole horizontally above head with both hands
Sweeps Horse stance, hold pole across front of body about waist height with both hands. Turn waist, sweep pole left and right. Horse stance, hold end of pole behind head and across shoulder. Sweep horizontally across front and reverse. Need a lot of room
End Smash Hold pole end with both hand, raise pole over head, smash down in front or side. Use body weight to assist downward movement
Parry Left and Right Narrow horse stance. Grip pole end with both hands. Swing up diagonally from the right to left (Left Parry). Then from left to right (Right Parry)
Clouding With both hands, rotate pole vertically in front. Reverse rotation. Rotate pole above head. Reverse rotation
Point (To be confirmed)
Shuttle Bow stance. Hold end with right hand and middle with left. Push pole forward sliding through left grip, shift weight forward
Tilt Bow stance. Hold end with right hand and middle with left. Lower far end to floor. Press end down with right hand, use left hand as fulcrum, lift far end up
Envelop Paddle single end. Paddle double end
Toss (To be confirmed). Hold pole with other end on floor in front. Flip end of pole up and catch the other end
Walk around Hold pole end with other end resting on floor in front. Walk sideways in a circle, with side and cross steps
Step over Hold pole end with right hand and rest other end on floor in front. Raise right foot on left side of pole and cross over to right side. Pass pole behind body to left hand and raise left foot to cross over pole. Reverse the stepping
Flow pattern Tilt to block, press down, spear forward. To left and right

THE LOTUS

Turtle treads water 6 Face the wind
2 Snow Rabbit digs the Earth 7 Lift the Sky, press the Earth
3 Fair maiden scoops water 8 White Crane spreads wings
4 Raindrops fall on Lotus 9 Snow Rabbit digs the Earth
5 Lotus flower blossoms 10 Wave hands in air

LOHAN BRONZE WARRIOR

Preparation (Salute) 7 Wild Horse Drinks Water
2 Opening 8 Warrior Opens The Gate
3 Serpent Coils The Ring 9 Focusing the Chi
4 Chasing the Seven Stars 10 Dragon Seeks Incense (Dragon Sweeps Tail)
5 Bronze Warrior Scoops Water 11 Close
6 Lotus Spirals Downwards 12 End (Salute)

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In the sixth century AD, Bodhidharma called “Tamo”, travelled from India to China to spread his teachings of Buddhism. He came to the Shaolin Temple, the birthplace of Wushu (martial art) in China. He noticed, that during his teaching, the monks often fell asleep because of their poor physical condition. He therefore introduced his exercises of sinew change called the “18 Arhat methods” to improve their health and assist their meditation. The emphasis was on rhythmic breathing, bending and stretching.

At the Shaolin Temple in China’s Henan province, the eighteen bronze statues have now been openly presented for public display and can be seen on one of the Academy’s Annual China Tour.

The Academy’s “Lohan Set” has been researched and developed to suit our modem lifestyle by GrandMaster Gary Khor, founder and president of the Australian Academy of T’ai Chi Qigong.

LOHAN CD:The Lohan music has been especially selected by GrandMaster Khor to suit the choreography and to transport one’s mind to peaceful tranquillity.

TAO YIN

Elegant Crane Greets Morning Sun 9 Hold Sky Press Mountain
2 Monkey Presents Fruit 10 Old Master Strokes Beard
3 Tiger Crouch 11 Peep At Moon Through Window
4 Scholar Stretches Body 12 Traveller Dusts Robe
5 Golden Elephant Curls Trunk 13 Catching Star In Sky
6 Albatross Flaps Wings 14 Golden Rooster Heralds Dawn
7 Venerable Master Gathers Herbs 15 Warrior Raises Incense Bowl
8 Dance Of Peacock 16 Deer Guards Herd

WILD GOOSE CHI KUNG

1 Preparation 19 Press Air Right
2 Spread Wings 20 Scoop Water
3 Close Wings 21 Turn Body
4 Draw Wings To Back 22 Withdraw Wings
5 Present Wings 23 Swim Forward
6 Lift Wings 24 Drink Water (3)
7 Turn Wings Upward 25 Fly Upward
8 Observe Earth 26 Fly Downward
9 Recover Air 27 Flap Wings
10 Turn And Push Air (3) 28 Fly Up To Sky Skim Over Water (3)
11 Twist 29 Open Wings
12 Spread Single Wing 30 Search For Food (3)
13 Extend Left Wing 31 Turn Body
14 Left Wing Tip 32 Search For Nest
15 Gaze Right 33 Fly Upward
16 Scoop And Recover Air 34 Sleep Peacefully And Recover Air
17 Twine Wings 35 Conclusion
18 Right Wing Tip    

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T’AI CHI PRINCIPLES
1 Steady breathing nurtures your suppleness and flexibility
2 Balance your Ying with your Yang
3 Stretch only as far as comfortable. Extend rather than stretch
4 Movements should start from the legs, then the waist, then the arms, flowing in a spiral pattern
5 Breathe out as you extend. Breath in as you contract
6 Maintain a wide stance on a square, even when stepping back
7 Relax on each movement. Feel relaxed and you will look relaxed
8 Internalise your movements. Don’t be over expressive
9 Use your waist to control your movement
10 Never let your hand lead. Sweep them out gently from your body
11 Think that you will always be able to achieve a goal
12 Maintain a level and erect posture in your torso and spine
13 Concentrate on achieving the basic skills first
14 Always warm up before and cool down after any exercise
15 Don’t think that you cannot stretch to seemingly impossible limits
16 Don’t allow your joints or muscles to deteriorate with age
17 Practise stretching to just before it starts to strain then relax
18 Do not compare yourself to others. Be your own master
19 Movement is like a blade of grass. Supple in a breeze yet stiff
20 Think of a droplet falling in a pond with concentric waves transmitting the Chi energy outwards
21 Think positive thoughts. Negative energy retards your chi
22 Be alert to your surroundings but block out obtrusive sounds
23 Keep at it. Like all things patience will come
24 Never stop learning. This is the path to longevity
25 Practise, practise, practise

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The Ten Riches – a Chinese Proverb:

  • Walk a straight and narrow path
    Don’t mind the suffering
    Do things straight
    Work hard and go the right way
  • If you want to be rich, be honest with your customer
    Trade justly and fairly and you will gain customers
  • Hear the cock crow and get up
    Wake up with the Rooster
    When you hear the rooster, leave your bed
  • Keep busy managing family affairs
    Keep your hands and feet occupied
    Do your own work, not help from others
    Be busy to do housework
  • Beware of fire and burglary
    Care for doors, windows in case of theft
    Keep your house in order
    Take good care of your belongings
    Be careful of the door to prevent fire and thieves
  • Don’t do anything against the law
    Keep the law
  • Everybody should work as a team and help each other
    The family should unite and help one another
    Teach the family to help each other
  • Husbands and wives shouldn’t be jealous
    A good husband and wise wife won’t bully or be jealous
    The wife and children should be kind and smart
  • Educate future generations to establish themselves
    Have well-educated children
    Tell sons and grandchildren how to make the money that grandpa made but the father spent
  • Do kind things everyday
    Do well, so you’ll be prosperous in life
    Do good and the good will bless you always
    Say nice things and be blessed
    God looks after you when you do well
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    The Australian Academy Of T’ai Chi Story

    In 1976, one man in Australia had a dream. The man was Gary Khor (now Grandmaster) and his dream was to see all Australians have the opportunity to benefit from the health and relaxation developed over a millennium in China. He looked forward to the day when it would be common to see T’ai Chi and other forms of Wushu, performed in the parks as a normal recreational activity. A day when people of every age group would be able to improve their style and quality of life through the performance of these and other exercises such as Taoyin and Chi Kung. He saw a troubled world that needed no more tension or competition but the peace and tranquility that performance of these exercises can bring.

    The early days of the Academy did not provide much encouragement. Three times it nearly failed. Somehow Gary, with the help of an inner strength he had found through T’ai Chi, managed to keep the Academy going. Many valuable lessons were learned. These were later to serve the Academy well. It evolved techniques of teaching that not only brought T’ai Chi and other Chinese exercises within the grasp of westerners but also allowed training of large numbers of competent and qualified instructors to take T’ai Chi to the public.

    The last battle was to convince the established masters that new methods could be used to attain the full potential of the arts. Now that battle too, is won. The Academy is affiliated with the “Shanghai and Beijing Institute of Physical Education“. It has won gold medals in International Wushu Championships. It has hosted nation wide tours of the leading Wushu authorities and performers from China. The Academy has even re-introduced the ancient art of “Shanzigong” Fan Art to China.

    The Australian Academy of T’ai Chi and Qigong is the largest T’ai Chi instruction academy in the world, with more than 200 branches and instructors. It has popularized the T’ai Chi art throughout Australia. In its 28 years of operation the Academy has taught more than 100,000 Australians and has made “T’ai Chi” household words. The Academy conducts weekly classes around the whole country, including special courses for schools, universities. hospitals, and retirement villages and for the public and private business sector.
    The dream is a reality, yet for all its achievements the Academy’s satisfactions come from seeing the elderly rediscovering exercise, seeing the unfit improve their health, and the stressed becoming more relaxed. From seeing people perform exercise with smiles and laughter and from knowing that literally thousands have made T’ai Chi part of their lifestyle.

    T’AI CHI (Great Ultimate)

    T’ai Chi, Chinese martial art practiced for health and relaxation and as a form of self-defense.. The name comes from Chinese words meaning “Great Ultimate.” It is also known as T’ai Chi Ch’uan and “Great Ultimate Fist.”
    T’ai Chi is based on the Chinese principle of yin and yang, in which opposing but complementary forces combine to create harmony in nature. According to traditional Chinese medicine, disease is caused by a disturbance in the flow of qi (Ch’i), or life force. Practitioners of T’ai Chi believe that it can promote physical health because it enhances the flow of qi. T’ai Chi is also taught as a form of meditation and mental exercise in which students learn to center and focus their mental powers.
    Many legends surround the origins of T’ai Chi. One states that it was invented in the late 14th or early 15th century by Zhang San-feng (Chang San-feng), a wandering Taoist monk who had studied martial arts for many years. He observed a fight between a snake and a crane in which the snake won through relaxed, evasive movements and quick counterstrikes. Inspired by the snake’s loose but controlled movements, Zhang San-feng devised a fighting form that emphasized strength, balance, flexibility, and speed. Over the centuries, T’ai Chi has evolved into a system of exercise that utilizes soft, slow, relaxed movements.
    Today, T’ai Chi is most commonly practiced as a series of flowing movements known as the form. The form consists of a sequence of slow, carefully coordinated movements that flow together into one continuous motion. Individual movements have names such as “hand strums a lute,” “part the wild horse’s mane,” and “the white crane spreads its wings.”
    T’ai Chi encompasses other sets of movements as well. One, called “pushing hands,” is a sequence practiced by two people together. In its most advanced form, T’ai Chi can also be a very powerful form of martial arts. According to tradition, 19th-century T’ai Chi master Yang Lu-chan fought more than 20,000 times without ever losing. Today the most commonly taught basic form of T’ai Chi is called Yang style, after Yang Lu-chan. T’ai Chi continues to be extremely popular in China, where one often sees groups of people of all ages practicing together at sunrise in city parks. T’ai Chi has also gained popularity in recent years in the United States and other Western countries.

    Phoenix Mythology

    There is a legend that a bird – a Phoenix, which lived in Arabia and according to tradition, it consumed itself by fire every 500 years, and a new, young phoenix sprang from its ashes. In the mythology of ancient Egypt, the phoenix represented the sun, which dies at night and is reborn in the morning. Early Christian tradition adopted the phoenix as a symbol of both immortality and resurrection. The legend is vividly captured in a scene from J.K Rowlings movie “Harry Potter and The Philosepher’s Stone“.

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    7. Ken Thompson says:

      I started Tai Chi with the Academy in 1990 in South Australia. I still do my Tai Chi daily as well as the weapons. My favourite is the Lotus. I taught Tai Chi for the Academy for three years from 1997. It is thanks to the Academy that I was freed from agoraphobia. Thank you for the information available on the web. I find it very helpful.
      All the best
      Ken Thompson

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