Tai Chi for Staying Young: The Gentle Way to Health and Well-Being
Author: Master Lam Kam Chuen
Strengthen Your Body, Improve Your Balance and Rejuvenate Your Spirit
The ancient Chinese health system of tai chi is now practiced throughout the world more regularly than any other form of exercise. It promises all the benefits of a strong body, and it is also noted for calming the mind and improving balance -- an especially important issue for older people. Now, in Tai Chi for Staying Young, world-renowned Master Lam Kam-Chuen provides a gentle, step-by-step program suitable for people of all ages and at all stages of fitness.
Centuries of practice have perfected this method of soothing the mind and alleviating stress. These exercises can be performed anytime, anywhere, and they require no special clothing, shoes or equipment. You can do them alone or with others, at home or even outside. Tai chi is not competitive, and you can work at your own pace as the slow, steady movements smooth the breathing and increase the intake of oxygen into the lungs. This carefully designed program greatly enhances circulation -- without leaving you gasping for breath.
In Tai Chi for Staying Young, you can expect:
- Gentle exercises that fit easily into your day
- Slow movements, accompanied by natural breathing, that relax the whole body and promote physical as well as mental health
- A combination of stillness and movement designed to release muscle tension, enhance circulation and bring greater elasticity and strength to all major joints
- A program that is safe and beneficial for those with blood pressure and cardiac problems
- Improved balance that reduces the risk of falls
Table of Contents:
The Foundations | 24 | |
Warming up | 26 | |
Opening and expanding | 28 | |
Standing and knuckling | 30 | |
Swinging the forearms | 32 | |
Shaking the body | 34 | |
Swimming on land | 36 | |
Standing in Wu Chi | 38 | |
Standing and opening | 40 | |
Relaxing | 42 | |
Gathering your energy | 44 | |
The Golden Ball | 46 | |
Shaking the ball | 48 | |
Up and down | 50 | |
Forward and back | 52 | |
Left and right | 54 | |
Turning the ball | 56 | |
Sending away | 58 | |
Taking in | 60 | |
Pushing out, pulling back | 62 | |
Holding the belly | 64 | |
Inner work | 66 | |
The Eight Fine Treasures | 68 | |
Extending outward | 70 | |
Expanding to each side | 72 | |
One hand up, one hand down | 74 | |
Turning | 76 | |
Bending to the side | 78 | |
Circling forward | 80 | |
Fists forward | 82 | |
Shaking the body | 84 | |
Holding the ball | 86 | |
Inner work | 88 | |
Moving Harmony | 90 | |
Forward pushing | 92 | |
Single hand pushing | 94 | |
Sweeping across | 96 | |
Waving hands like clouds | 98 | |
Golden cockerel stands on one leg | 100 | |
Wild horse parts its mane | 102 | |
Deflecting fist | 104 | |
Single whip | 106 | |
Golden ball to the side | 108 | |
Inner work | 110 | |
Cooling Down | 112 | |
Front and back | 114 | |
Hip circles | 116 | |
Circle down | 118 | |
Your daily routine | 120 | |
About the Author | 124 | |
Acknowledgements | 127 |
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This book was produced as a companion to the Hospice Foundation of America's fourth annual national bereavement teleconference. Hospice Foundation of America is a nonprofit organization dedicated to providing leadership in the development of hospice and its philosophy of care for terminally-ill people. Through education, research, and philanthropic programs, The Hospice Foundation of America assists those who cope either personally or professionally with terminal illness and the process of death, grief and bereavement.
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