The Everything Tai Chi and Qigong Book: Enjoy Good Health, Longevity, and a Stress-Free Life

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More About This Book

Product Details

  • ISBN-13: 9781580626460
  • Publisher: Adams Media Corporation
  • Publication date: 3/1/2003
  • Pages: 336
  • Product dimensions: 7.98 (w) x 9.22 (h) x 0.75 (d)

Table of Contents

Introduction ix
Chapter 1 Understanding T'ai Chi and QiGong 1
What Is T'ai Chi? 2
Who Uses T'ai Chi? 4
What Is the Cost? 6
Which T'ai Chi Method Is Best? 7
QiGong--Developing the Internal Force 7
How Does QiGong Work? 8
What Is the Correct Way to Breathe? 10
How Can QiGong Help Today? 12
Chapter 2 The History of T'ai Chi and QiGong 15
Knowing Why the Practice Began 16
Understanding the Loss of Martial Arts from T'ai Chi Ch'uan 16
Tracing T'ai Chi's Roots 17
The Three Forms of T'ai Chi Ch'uan 20
Choosing among the Four Branches of T'ai Chi 22
How the West "Discovered" T'ai Chi 23
Letting the Masters Help You Today 24
Chapter 3 The Health Benefits of T'ai Chi and QiGong 29
The Physiological Effects 30
The Psychological Effects 35
Emptying Your Cup 38
Becoming Resilient 39
Slowing Down 40
Chapter 4 The Philosophical Aspects of T'ai Chi and QiGong 43
T'ai Chi Is a Movement Philosophy 44
The Wu Chi, or the Source of All 44
The Wholeness Divides 45
The Five Elements Interact 50
People Share Traits with the Five Elements 53
Spreading Positive Energy Through T'ai Chi 56
T'ai Chi and the I Ching 57
Chapter 5 T'ai Chi and Your Chi/Breath 59
Understanding the Need for Breathing Exercises 60
Breathing Properly 61
Prebirth Breath 62
Staying Relaxed 64
Chapter 6 Getting Started in T'ai Chi and QiGong 67
Timing Your Practice 68
Creating a Space 68
Wearing Proper Clothing 71
Finding a Class 72
T'ai Chi Push-Hands: Working with a Partner 73
A Few Tips Before You Begin 73
Reviewing Common Difficulties 76
Chapter 7 Finding a Great Instructor 79
Selecting an Instructor According to Our Western Culture 80
Knowing What to Look For in an Instructor 82
Choosing a Class Format 85
Evaluating a Potential Instructor and Class 86
Adopting a Learner's Attitude 87
Chapter 8 How, When, and Where to Practice Regularly 91
Seeing the Value of Practice 92
Making T'ai Chi and QiGong a Part of You 93
Taking T'ai Chi with You 98
Mixing Your Practice with Observations from Nature 99
Basic T'ai Chi and QiGong Principles 100
Chapter 9 Warming Up for T'ai Chi 103
Meeting Your Model and Instructor 104
Going Through the Warm-Ups 104
Stretching 111
Moving On 118
Chapter 10 Exploring T'ai Chi Basics 119
Mastering Some of the Basics 120
Learning the Stances 121
Practicing the Hand and Arm Postures 131
Understanding Form Instructions 136
Chapter 11 Advanced T'ai Chi 137
Getting a Few Reminders Before You Begin 138
Learning the Advanced Movements 139
Chapter 12 Learning QiGong 157
Sorting T'ai Chi from QiGong 158
Reviewing the QiGong Exercises 159
Chapter 13 Push Hands--Look into My Eyes 177
Understanding Push-Hands 178
Doing Push-Hands Drills 179
Chapter 14 Combining T'ai Chi with Sex and Pregnancy 185
Understanding Chi 186
Improving the Sexual Union 187
Practicing T'ai Chi and QiGong During Pregnancy 189
Chapter 15 Kids Can Do It, Too 191
Including Your Kids in T'ai Chi 192
Helping Energetically Sensitive Kids 197
Chapter 16 Senior Moments 199
Breaking Old Habits and Developing New Ones 200
Trying Senior Exercises 202
Chapter 17 Seated T'ai Chi 207
Getting Started 208
Doing Warm-ups 209
Performing QiGong Practices 211
Practicing T'ai Chi Basics 214
Applying Martial Arts (Self-Defense) 220
Practicing Push-Hands 220
Chapter 18 Practicing Self-Defense with T'ai Chi 223
Sharpening Skills to Resolve Conflicts 224
Getting Ready to Defend Yourself 224
Performing the Movements 227
Chapter 19 Meditation, Spirituality, and T'ai Chi and QiGong 237
Understanding the Seven Basic Meditation Practices 238
Mixing Meditation and Prayer 238
Practicing Moving Meditation 239
Harmonizing the Mind and Body 240
Chapter 20 Feng Shui and Your T'ai Chi Space 247
Introducing the Concept of Feng Shui 248
Improving Your Surroundings with Feng Shui 250
Going Further with Feng Shui 250
Chapter 21 Continuing Your Practice 251
Practicing T'ai Chi and QiGong Regularly Right from the Beginning 252
Being Consistent 253
Taking T'ai Chi and QiGong Breaks 254
Making a Commitment to an Expanded Life 255
Appendix A Resources 257
Books 258
Magazines and Videos 258
The Internet 258
Practice Calendars 261
Index 265
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