In the next several weeks we are going to give you a series of Tai Chi & Qigong practices. These have been carefully designed to enhance quality of life. You’ll receive three videos a week, each from a different category of training.
In this introductory series, each exercise should be done for 5-10 minutes a day. Set aside 15 minutes each day to cultivate your vitality. If you are enjoying it and want to do more, go for it! Love a particular exercise and want to practice it for longer than a week, wonderful please do so.
As we get started I’d like you to do a quick self assessment. This will help you identify which exercises you will get the most benefit from. You will also be able to use this assessment to evaluate your progress.
Start taking relaxed deep breaths. Take in as much air as you can on the inhale without straining and let the air our evenly when you exhale.
Now time your inhale and exhale. Make a note of your times… for example In: 5 count, Out 3 count.
Try lifting your leg as high as your hip. Keep the leg straight the whole time. Count how long you can keep it above knee level. Stop counting the first time the heel dips as low as your other knee. If you can’t do this yet, no problem, just make a note of that. Do this on both sides and count each one. For example: 35 on the left 47 on the right
Please rate how much of what you think about is positive or beneficial for you.
1-3 I tend to be depressed/angry a lot. Argue with my spouse. Don’t feel successful. Focusing on what I want can be very challenging.
4-7 I have up and downs. Life can be pretty stressful but I manage. I don’t mind what I do with my time and have some hobbies that excite me.
8-10 Life has ups and down but I feel well equipped to handle whatever comes my way. I am successful in any endeavor that is important to me which I set my mind to. It is easy to guide and direct my thoughts.
This is one of the most potent starting exercises you can find with Tai Chi & Qigong. With all of these exercises keep the mind focused and clear on what you want to accomplish with your practice. For example, if you want to relieve stress, focus on a state of physical and mental relaxation rather than the strain you are trying to release.
Remember when working the four count breathing qigong set to breathe as deeply and slowly as you can without straining. Also connect the breath with the movement of the arms.
Aim for two to three “breathing check-ins” a day. When you do these take 10-20 breaths just as though you are working the Four Count Breathing Qigong set. If you are in a public place and want to be subtle then don’t worry about the warm movements. These check-ins work great as Stress First Aid.
Enjoy! You’ll get your next video in a few days.
If you don’t, then check you filter and try adding the Portland Tai Chi academy to your contacts to ensure delivery.
Breathing: A count of 3-4 is pretty much average but is well below optimal. For all members we focus on reaching a range of 10-15 per count.
Stability and Strength: 0-20 Seconds is common. We aim for a healthy baseline of 60+ for all members.
Emotional Strength: 4-5 is common. Everyone can operate in the 8-10 range with a highly effective focus.
Prioritize your needs according to this simple test and spend the majority of your practice on the exercises that will give you the best results.
If you live in the Portland area, please call us if you’d like to set up a more in-depth personal consultation.
If you’ve made your way to this page without having signed-up to receive this course do not despair! You can still sign-up for the rest of the series below.
Please fill out the contact form below and we'll respond as soon as possible.
-Becca, A happy new member of our Qigong and Tai Chi community