Free PDF Step-By-Step Tai Chi
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Step-By-Step Tai Chi
Free PDF Step-By-Step Tai Chi
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About 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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Excerpt. © Reprinted by permission. All rights reserved.
Chapter 1FUNDAMENTAL MOVEMENTSThis 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 ROUTINESWorking 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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Product details
Paperback: 144 pages
Publisher: Touchstone (October 1, 1994)
Language: English
ISBN-10: 0671892479
ISBN-13: 978-0671892470
Product Dimensions:
7.4 x 0.3 x 6.6 inches
Shipping Weight: 14.4 ounces (View shipping rates and policies)
Average Customer Review:
4.3 out of 5 stars
72 customer reviews
Amazon Best Sellers Rank:
#487,102 in Books (See Top 100 in Books)
Happy to say I'm using this book as backup for my Scott Cole DVD's, and finding I LOVE TAI CHI!! I think it works best to have both narrative description and video demonstration . Makes learning the moves so much easier. Thank you!
I love this book. It's easy to follow, easy to understand, and the writing and approach contain no psychological or mystical clutter -- you can add that on your own if you like such, but in this book you don't have to put up with reading it. These movements are wonderful, especially when one needs to be energized. I thought I wouldn't enjoy these movements because they aren't vigorous, or at least they didn't seem so. But each time I finish a session, I feel full of energy. Highly, highly recommended!
Am using it every day and best of all- looking forward to each day's exercise. If you're familiar with Tai Chi, you'll get the idea right away. If you're a beginner - hang in there, follow the instructions exactly and in a couple of weeks you'll be amazed that such easy exercise can make such a difference.
The exercises in this book are great for recovering from a total knee replacement. Each exercise is displayed in very well illustraded drawings for each motion of the exercise with clear and concise words describing each motion. The solid texture of the pages allows you keep the book propped open to the exercise page. Each exercise motion contains some form of breathing exercise for the oxygen our body needs. There are 48 exercises covering fundamental movements, strength & motion, balance & movement and working with a partner(4 exercises) all without the use of any equipment. At the end of this book these exercises can be combined together to produce various kinds of tai chi form. I am using this book for its many health benefits. I highly recommend this book for all ages and physical conditions. Relieving stress is a big benefit.
I bought this book for my mom after prolonged atrophy due to chemotherapy. She regained her mobility, all thanks to this book.
Written by a widely recognized Chinese expert (he did the venerable BBC series "The Way of the Warrior"), Kam Chuen has created a marvelous book, which combines some 48 exercises that sink deep into your thought and habit as easily as a dream. This dreamlike communication is the result of restful illustrations in gentle pastels and succinct instructions. The exercises are divided into four workouts comprising fundamental movements, strength and motion, balance and movement, and partner movements. The book lies flat so you can learn each movement as you go along. It would be a masterpiece even without the second part, which melds the preceding 48 exercises into a profoundly complete movement sequence, the Small Circle Form. The writing is quiet, clear, and illuminated with wisdom without ever being florid or pretentious. Whatever your fitness level or interest, I recommend ...you buy this book!
Maybe more sketches to show shifting of feet/body/arms/head. Indications of weight shifting Beginners may find it difficult to translate into actual movements. If you really want to do this style, get a DVD and/or check out youtube. It's very hard for beginners to do this from a book.
Very good book on learning a basic form of tai chi. My husband learned this form in 1 week and became very good at it in 1.5 weeks.Very clear and easy to read, follow and understand.
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Jumat, 11 Mei 2012
