T'ai Chi: the ''Supreme Ultimate'' Exercise for Health, Sport, and SelfDefense

Master the Chinese martial art of T'ai Chi with this accessible, illustrated guide. T'ai-chi (Tai Chi) is an effortless and rhythmical art that stresses slow breathing, balanced and relaxed postures, and absolute calmness of mind. It requires no special equipment or place to practice and takes no more than ten minutes a day. This book, from renowned Tai Chi master, Cheng Man-Ch'ing, introduces T'ai-chi as a means to a healthier life, as a sport and as a method of self-defense. It is a complete step-by-step manual for the beginner. With conscientious practice, readers will master the sequence of thirty-seven postures that will make up the T'ai-chi solo exercise. Students will learn how to progress from exercise to sport to self-defense with maximum efficiency. The instructions are clear and easy to follow, and more than 275 photographs and 122 foot-weighting diagrams guarantee an understanding of the correct form. A history of T'ai-chi, including thumbnail sketches of famous masters, and the first English translation of the basic T'ai-chi document, known as the T'ai-chi Ch'uan Classics, are also included. Cover Copyright Contents Foreword I. Introducing T'ai-chi The Name History II. Principles of T'ai-chi Relaxation and Ch i Like a Child III. T'ai-chi for a Healthier Life The Three Factors Movement Slowness Swimming in Air Linkage Tranquillity Breathing IV. The Solo Exercise Posture 1. Preparation Posture 2. Beginning Posture 3. Grasp Sparrow's Tail, Ward-off, Left Posture 4. Grasp Sparrow's Tail, Ward-off, Right Posture 5. Grasp Sparrow's Tail, Rollback Posture 6. Grasp Sparrow's Tail, Press Posture 7. Grasp Sparrow's Tail, Push Posture 8. Single Whip. Posture 9. Lift HandsPosture 10. Lean Forward Posture 11. Stork Spreads Wings Posture 12. Brush Left Knee and Twist Step Posture 13. Play the Guitar Posture 13A. (Repeat of Posture 12) Posture 14. Step Forward, Deflect Downward, Parry, and Punch Posture 15. Withdraw and Push Posture 16. Cross Hands Posture 17. Embrace Tiger and Return to Mountain Posture 17A. (Repeat of Posture 5) Posture 17B. (Repeat of Posture 6) Posture 17C. (Repeat of Posture 7) Posture 17D. (Repeat of Posture 8) Posture 18. Punch Under Elbow Posture 19. Step Back and Repulse Monkey, Right. Posture 20. Step Back and Repulse Monkey, LeftPosture 20A. (Repeat of Posture 19) Posture 21. Diagonal Flying Posture 22. Wave Hands in Clouds, Right Posture 23. Wave Hands in Clouds, Left Posture 23A. (Repeat of Posture 22) Posture 23B. (Repeat of Posture 23) Posture 23C. (Repeat of Posture 8) Posture 24. Squatting Single Whip Posture 25. Golden Cock Stands on One Leg, Right Posture 26. Golden Cock Stands on One Leg, Left Posture 27. Separate Right Foot Posture 28. Separate Left Foot Posture 29. Turn and Strike with Heel Posture 29A. (Repeat of Posture 12). Posture 30. Brush Right Knee and Twist StepPosture 31. Step Forward and Strike with Fist Posture 31A. (Repeat of Posture 4) Posture 31B. (Repeat of Posture 5) Posture 31C. (Repeat of Posture 6) Posture 31D. (Repeat of Posture 7) Posture 31E. (Repeat of Posture 8) Posture 32. Fair Lady Works at Shuttles, Right Posture 33. Fair Lady Works at Shuttles, Left Posture 33A. (Repeat of Posture 32) Posture 33B. (Repeat'of Posture 33) Posture 33C. (Repeat of Posture 3) Posture 33D. (Repeat of Posture 4) Posture 33E. (Repeat of Posture 5) Posture 33F. (Repeat of Posture 6). Posture 33G. (Repeat of Posture 7)Posture 33H. (Repeat of Posture 8) Posture 33-1. (Repeat of Posture 24) Posture 34. Step Forward to Seven Stars Posture 35. Step Back and Ride Tiger Posture 36. Turn Body and Sweep Lotus with Leg Posture 37. Bend Bow and Shoot Tiger Posture 37A. (Repeat of Posture 14) Posture 37B. (Repeat of Posture 15) Posture 37C. (Repeat of Posture 16) Posture 37D. Conclusion The Solo Exercise Checklist The Solo Exercise: A Photographic Sequence V. T'ai-chi for Sport Pushing-Hands Practice: The Basic Movements Movement 1. Single-Hand Exercise. Master the Chinese martial art of T'ai Chi with this accessible, illustrated guide.

T'ai-chi (Tai Chi) is an effortless and rhythmical art that stresses slow breathing, balanced and relaxed postures, and absolute calmness of mind. It requires no special equipment or place to practice and takes no more than ten minutes a day.

This book, from renowned Tai Chi master, Cheng Man-Ch'ing, introduces T'ai-chi as a means to a healthier life, as a sport and as a method of self-defense. It is a complete step-by-step manual for the beginner. With conscientious practice, readers will master the sequence of thirty-seven postures that will make up the T'ai-chi solo exercise. Students will learn how to progress from exercise to sport to self-defense with maximum efficiency. The instructions are clear and easy to follow, and more than 275 photographs and 122 foot-weighting diagrams guarantee an understanding of the correct form.

A history of T'ai-chi, including thumbnail sketches of famous masters, and the first English translation of the basic T'ai-chi document, known as the T'ai-chi Ch'uan Classics, are also included. The Chinese secret for youthfulness, health and long life lies at least partly in T'ai Chi, the balletlike calisthenics they've practiced for centuries. This rhythmical art stresses slow breathing, balanced and relaxed postures and absolute calmness of mind. The practice itself need take no more than ten minutes a day. This book is a complete stepbystep manual for the beginner that will enable anyone to master the sequence of thirtyseven postures that make up the T'ai Chi solo exercise.;Cover; Copyright; Contents; Foreword; I. Introducing T'ai-chi; The Name; History; II. Principles of T'ai-chi; Relaxation and Ch; i; Like a Child; III. T'ai-chi for a Healthier Life; The Three Factors; Movement; Slowness; Swimming in Air; Linkage; Tranquillity; Breathing; IV. The Solo Exercise; Posture 1. Preparation; Posture 2. Beginning; Posture 3. Grasp Sparrow's Tail, Ward-off, Left; Posture 4. Grasp Sparrow's Tail, Ward-off, Right; Posture 5. Grasp Sparrow's Tail, Rollback; Posture 6. Grasp Sparrow's Tail, Press; Posture 7. Grasp Sparrow's Tail, Push; Posture 8. Single Whip. This book, from renowned Tai Chi master, Cheng Man-Ch'ing, introduces T'ai-chi as a means to a healthier life, as a sport and as a method of self defense. It is a complete step-by-step manual for the beginner. With conscientious practice, readers will master the sequence of thirty-seven postures that will make up the T'ai-chi solo exercise. Students will learn how to progress from exercise to sport to self defense with maximum efficiency. The instructions are clear and easy to follow, and more than 275 photographs and 122 foot-weighting diagrams guarantee an understanding of the correct form

the Chinese Secret For Youthfulness, Health And Long Life Lies At Least Partly In T'ai Chi, The Ballet-like Calisthenics They've Practiced For Centuries. This Rhythmical Art Stresses Slow Breathing, Balanced And Relaxed Postures And Absolute Calmness Of Mind. The Practice Itself Need Take No More Than Ten Minutes A Day. This Book Is A Complete Step-by-step Manual For The Beginner That Will Enable Anyone To Master The Sequence Of Thirty-seven Postures That Make Up The T'ai Chi Solo Exercise.

Do the Chinese have a secret for youthfulness, health, long life and peace of mind? If they do, an important part of it lies in T'ai-chi, the exercise that millions have been practicing for centuries. To young and old, male and female, weak and strong, T'ai-chi is a wonderful source of relaxation and well-being. In fact, the Chinese consider its purpose to be nothing less than rejuvenation and prolongation of life