Tai chi chuan, also called tai chi, and qigong are ancient forms of exercise that involve slow movements and isometric postures. Though tai chi chuan and qigong are considered internal martial arts, there is no body contact with others. These forms of internal martial arts are noncompetitive and self-paced. Qigong generally includes warm-up and cool-down exercises, while tai chi is the more strenuous of the two exercises.
Bridge Over Water
Begin with arms relaxed at sides, fingers apart and legs slightly bowed. Arms are then slowly raised until they are above the head. Movements are slow and measured as deep breathing ensues. Slowly inhale and exhale in sync with arm movements. Arms will eventually be at a 45-degree angle with body outstretched. Continue slowly breathing deep breaths for maximal relaxation. When posture is complete, arms will be at sides slightly rounded as they were to start.
Snake Creeps Down
Stand with good posture and arms at sides with legs apart about the width of the shoulders. Slowly lunge to the right with right arm extended, leading the rest of the body in that direction. It may be helpful to count to 10 while engaging slowly in this lunging position. When elbow is over knee, and head is turned in the direction of the lunge, the posture is complete. Simultaneously, the left arm will be bent at a 45-degree angle, almost resembling a fencing posture, as though in combat. Concentrate on relaxing and holding the posture 10 more seconds. After 10 seconds has passed, slowly retrace movements first by releasing the lunge position. Turning head to center, release right arm, then left arm and return to original stance facing forward. Bring feet together and relax leg muscles so they appear slightly bowed. Return arms in similar fashion.
Wild Goose
Begin with arms in beginning stance, relaxed at sides and slightly rounded at elbow. Feet should be about 12 inches apart. Bring right arm up slowly to the count of 10 until up over head. Repeat with left arm, bringing it over head in line with the right arm. Gracefully lower right arm first, until at a 45-degree angle to body. Bring left arm together with right arm and hold 10 seconds. Resume original posture slowly bringing arms to sides. Breathe slowly and deeply, inhaling and exhaling for a qigong cool down.
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