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Step-by-Step Tai Chi

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Overview

TONE YOUR BODY, RELAX YOUR MIND
Whatever your level of fitness, Step-by-Step Tai Chi offers a simple but effective program of exercise and stress reduction, based on the ancient Chinese art of Tai Chi. In addition to learning the fundamentals of Tai Chi through his carefully designed four-level program, Master Lam Kam Chuen will introduce you to Small Circle Form Tai Chi, an original method he has developed — based on classical Tai Chi styles —...

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Overview

TONE YOUR BODY, RELAX YOUR MIND
Whatever your level of fitness, Step-by-Step Tai Chi offers a simple but effective program of exercise and stress reduction, based on the ancient Chinese art of Tai Chi. In addition to learning the fundamentals of Tai Chi through his carefully designed four-level program, Master Lam Kam Chuen will introduce you to Small Circle Form Tai Chi, an original method he has developed — based on classical Tai Chi styles — requiring a minimum of time and space.
Step-by-Step Tai Chi features:

• Detailed and easy-to-follow instruction for the basic movements of Tai Chi, plus Small Circle Form, complete with color illustrations that will guide you through every movement

• Specially selected exercises to help you build up strength, flexibility, and stamina in the muscles and joints of your upper and lower body

• Simple routines that you can perform in half an hour or less, with no previous experience, special clothing, or equipment required

• An ideal foundation if you wish to study advanced forms of Tai Chi
Whether you are looking for a way to reduce stress or a new way to exercise, Step-by-Step Tai Chi will keep you fit — inside and out.

Like massage and yoga, the practice of Tai Chi enhances health and fitness and helps to reduce stress. This easy-to-use manual takes readers through four levels of techniques. Detailed drawings and clear text describe the progression from gentle fundamental movements to advanced exercises.

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Product Details

  • ISBN-13: 9780671892470
  • Publisher: Touchstone
  • Publication date: 10/1/1994
  • Pages: 144
  • Sales rank: 448,034
  • Product dimensions: 9.70 (w) x 7.30 (h) x 0.50 (d)

Meet the Author

Master Lam Kam Chuen is a recognized master of the arts of Tai Chi and Chi Kung, and a practitioner of traditional Chinese medicine. He was born in Hong Kong shortly after World War II and at a very early age began training in Chinese martial arts.

Studying under masters such as Lung Tse Chung and Yim Sheung Mo (both of whom were disciples of Ku Yue Chang, known throughout China as "The King of Iron Palm"), he was trained in Choy Lee Fut, Northern Shaolin Kung Fu and Iron Palm, as well as Tai Chi.

He then studied Chinese medicine, becoming a qualified bonesetter and herbalist, and opened a school and clinic in Hong Kong. He also undertook the study of Chi Kung, a system for the cultivation of internal energy in the body. Using his medical skills and his knowledge of Chi Kung he began to develop a new form of Tai Chi, now known as Lam Style Tai Chi.

Master Lam came to the West in 1976 when he became the first Tai Chi instructor appointed to teach in the Inner London Education Authority. In 1987 he gave the first European demonstration of the art of Zhan Zhuang Chi Kung, which he studied in Beijing under Professor Yu Yong Nian, the world's leading authority. He now teaches and practices medicine at The Lam Clinic in London's Chinatown.

Following the widely acclaimed BBC series, "The Way of the Warrior", Master Lam was invited to act as consultant to the sequel publication, The Way of Harmony. This was followed by his ground-breaking work published by Gaia Books, The Way of Energy, introducing the Zhan Zhuang system of "Standing Like a Tree".

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Read an Excerpt

Chapter 1

FUNDAMENTAL MOVEMENTS

This set of basic exercises is designed to relax and tone all the major joints in your body. Starting with the neck, you work down through your entire frame. For the best results from these exercises, you should work through the full set in the correct order.

The movements are simple to learn. Most of them are based on the natural action of the joints when they are relaxed and free from tension. For this reason, if you are just starting to learn Tai Chi you should begin with this sequence to ensure that you develop a good foundation of smooth, relaxed movement.

These fundamental exercises are presented in a way that will be particularly helpful to anyone who has never done slow exercise before. They are ideal if you are out of shape, recuperating from an illness or a physical injury, or are elderly. Follow the instructions carefully, go slowly, and don't strain yourself in any movement and the benefits can be remarkable.

The exercises are based on two principles. First, there is a great deal of tension in our joints and their associated muscles. It is essential, therefore, to learn how to relax these areas in order to keep them supple and to help overcome the damaging effects tension has on the body. Second, all our major energy pathways pass through the joints. If tension exists there, then the natural flow of energy in the body will be blocked, leading to increased stress and, eventually, illness. So these exercises, simple as they may seem at first, meet some of our most fundamental needs.

Each exercise is described in detail, including the starting position for each, the precise movement, the pauses, and the all-important concluding moments of stillness. Many of these features are common to each exercise, but they are repeated so that you can be sure that at each stage you know exactly what you are supposed to be doing.

EXERCISE ROUTINES

Working through the full set of 18 fundamental exercises gently and slowly, as described on the preceding pages, takes just under 10 minutes. You should start at this level, carefully making all the movements in order, pausing briefly in between each one, until you are familiar with the full set. The number of repetitions to start with for each exercise is set out in Level 1 on the chart opposite.

If you are unfamiliar with this type of slow exercise, or you are out of shape, in poor health, or elderly, take your time and do them as gently as possible. This way, without straining yourself, you will start to make progress each time you do them. Some people may prefer to remain at this basic level, doing the movements as best they can. Even if this is the only exercise you can take, it will be of great benefit to you.

Once you are familiar with the exercises, and if you find that you can do them fairly easily, there are two further levels set out on the chart opposite. So, for example, you proceed to making four gentle circles of the head at Level 2, then six circles at Level 3, and so on. Maintain the calm, steady pace throughout. It is essential for Tai Chi exercise that you keep to the discipline of doing all movements slowly and evenly.

Try to do these exercises every day. The continuous repetition will make all the difference to your health and it will progressively relax your body and mind.

Copyright © 1994 by Master Lam Kam Chuen

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Table of Contents

CONTENTS

AUTHOR'S ACKNOWLEDGEMENTS

ABOUT THE AUTHOR

A LIFETIME'S STUDY

INTRODUCTION: MOVING HARMONY

PART 1 TAI CHI FOUNDATIONS

CHAPTER ONE FUNDAMENTAL MOVEMENTS

EXERCISE 1: RELAXING THE NECK

EXERCISE 2: LOWERING THE SHOULDERS

EXERCISE 3: SHAKING THE HANDS

EXERCISE 4: PAINTING THE WALL

EXERCISE 5: TWO FULL MOONS

EXERCISE 6: BRUSHING THE AIR

EXERCISE 7: PLAYING THE ACCORDION

EXERCISE 8: SWIMMING ON LAND

EXERCISE 9: HIP CIRCLES

EXERCISE 10: BENDING FORWARD

EXERCISE 11: BENDING BACKWARD

EXERCISE 12: BENDING TO THE SIDE

EXERCISE 13: LOOKING BACK AT THE MOON

EXERCISE 14: KNEE CIRCLES

EXERCISE 15: ANKLE CIRCLES

EXERCISE 16: SITTING DOWN

EXERCISE 17: RISING ON YOUR TOES

EXERCISE 18: LIFTING THE KNEES

EXERCISE ROUTINES

CHAPTER TWO STRENGTH AND MOTION

EXERCISE 19: STANDING IN THE WU CHI POSITION

EXERCISE 20: POLISHING THE DESK

EXERCISE 21: ROLLING THE BALLOON

EXERCISE 22: TURNING THE BALLOON

EXERCISE 23: OPENING THE CURTAIN

EXERCISE 24: WAVING HANDS LIKE CLOUDS

EXERCISE 25: SWIMMING IN DEEP WATER

EXERCISE 26: SWEEPING FROM SIDE TO SIDE

EXERCISE 27: BLOCKING TO THE DIAGONAL

EXERCISE 28: EAGLE SPREADS ITS WINGS

EXERCISE 29: BENDING FORWARD AND STRETCHING BACK

EXERCISE 30: THE MARE PARTS ITS MANE

EXERCISE 31: WORKING THE OAR

EXERCISE 32: PUSHING THE WALL

EXERCISE 33: SHOWING YOUR PALMS AND SOLES

EXERCISE 34: SINGLE WHIP DOWN

EXERCISE 35: MONKEY HOLDS THE WORLD

EXERCISE 36: STRETCHING LIKE A CAT

EXERCISE ROUTINES

CHAPTER THREE BALANCE AND MOVEMENT

EXERCISE 37: HORSE RIDING STANCE

EXERCISE 38: SOFT STEP

EXERCISE 39: STORK STEP

EXERCISE 40: BOW STEP

EXERCISE 41: COCKEREL STEP

EXERCISE 42: SIDE STEP

EXERCISE 43: TAI CHI WALK

EXERCISE 44: DUCK WALK

EXERCISE ROUTINES

CHAPTER FOUR WORKING WITH A PARTNER

EXERCISE 45: ROWING THE BOAT

EXERCISE 46: SAWING WOOD

EXERCISE 47: POLISHING THE WINDOW

EXERCISE 48: MOVING LIKE A WINDMILL

EXERCISE ROUTINES

PART 2 THE SMALL CIRCLE FORM

CHAPTER FIVE THE FORM

TAI CHI STARTING

HOLD THE BALL (RIGHT)

WARD OFF (LEFT)

ROLL BACK (LEFT)

PRESS (LEFT)

PUSH (LEFT)

HOLD THE BALL (LEFT)

WARD OFF (RIGHT)

ROLL BACK (RIGHT)

PRESS (RIGHT)

PUSH (RIGHT)

SINGLE WHIP (LEFT)

SINGLE WHIP (RIGHT)

BRING THE TIGER AND RETURN TO THE MOUNTAIN

TAI CHI CLOSING

LEARNING THE SMALL CIRCLE FORM

THE MAIN MOVEMENTS

CHAPTER SIX ONE STROKE OF THE BRUSH

CONNECTING THE MOVEMENTS

STANDING STILL AND RELAXING

BREATHING

POSTURE AND GESTURE

YOUR MIND AND ENERGY

RESOURCES AND FURTHER READING

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First Chapter

Chapter 1

FUNDAMENTAL MOVEMENTS

This set of basic exercises is designed to relax and tone all the major joints in your body. Starting with the neck, you work down through your entire frame. For the best results from these exercises, you should work through the full set in the correct order.

The movements are simple to learn. Most of them are based on the natural action of the joints when they are relaxed and free from tension. For this reason, if you are just starting to learn Tai Chi you should begin with this sequence to ensure that you develop a good foundation of smooth, relaxed movement.

These fundamental exercises are presented in a way that will be particularly helpful to anyone who has never done slow exercise before. They are ideal if you are out of shape, recuperating from an illness or a physical injury, or are elderly. Follow the instructions carefully, go slowly, and don't strain yourself in any movement and the benefits can be remarkable.

The exercises are based on two principles. First, there is a great deal of tension in our joints and their associated muscles. It is essential, therefore, to learn how to relax these areas in order to keep them supple and to help overcome the damaging effects tension has on the body. Second, all our major energy pathways pass through the joints. If tension exists there, then the natural flow of energy in the body will be blocked, leading to increased stress and, eventually, illness. So these exercises, simple as they may seem at first, meet some of our most fundamental needs.

Each exercise is described in detail, including the starting position for each, the precise movement, thepauses, and the all-important concluding moments of stillness. Many of these features are common to each exercise, but they are repeated so that you can be sure that at each stage you know exactly what you are supposed to be doing.

EXERCISE ROUTINES

Working through the full set of 18 fundamental exercises gently and slowly, as described on the preceding pages, takes just under 10 minutes. You should start at this level, carefully making all the movements in order, pausing briefly in between each one, until you are familiar with the full set. The number of repetitions to start with for each exercise is set out in Level 1 on the chart opposite.

If you are unfamiliar with this type of slow exercise, or you are out of shape, in poor health, or elderly, take your time and do them as gently as possible. This way, without straining yourself, you will start to make progress each time you do them. Some people may prefer to remain at this basic level, doing the movements as best they can. Even if this is the only exercise you can take, it will be of great benefit to you.

Once you are familiar with the exercises, and if you find that you can do them fairly easily, there are two further levels set out on the chart opposite. So, for example, you proceed to making four gentle circles of the head at Level 2, then six circles at Level 3, and so on. Maintain the calm, steady pace throughout. It is essential for Tai Chi exercise that you keep to the discipline of doing all movements slowly and evenly.

Try to do these exercises every day. The continuous repetition will make all the difference to your health and it will progressively relax your body and mind.

Copyright © 1994 by Master Lam Kam Chuen

Read More Show Less

Customer Reviews

Average Rating 4.5
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Sort by: Showing all of 4 Customer Reviews
  • Posted September 28, 2011

    very adaptable for everyone, including the not so athletic

    sent this book to my niece who is incarcerated. she and the other female inmates on her block have set up sessions when they are allowed out of their cells. she says they really enjoy doing the steps. helps them stay in shape as well as relieve the tension.

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  • Anonymous

    Posted May 2, 2002

    step by step indeed...

    This book is great for beginners, with pictures & directional arrows to show the placemnet of your body as you go. Has a basic relxation section, along with other sections for balance, buliding strength(not in the muscular fashion), a section for partners, & finally a form that can be done easily. Definately recommenended.

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  • Anonymous

    Posted September 9, 2011

    No text was provided for this review.

  • Anonymous

    Posted March 10, 2009

    No text was provided for this review.

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