The Sun style of tai chi was developed by the late Sun Lutang as a therapeutic approach to martial arts. According to a study conducted by Chung Nam National University, individuals who performed regular Sun style tai chi exercises and techniques exhibited significantly improved muscle strength and flexibility in the knees, ankles and other joints. Sun style tai chi is considered a relatively gentle martial art that can performed in a public area or in the convenience of your home.
Horse Stance
The horse stance is a fundamental exercise found in Chinese martial arts such as kung fu, wushu and qigong. Adopt the basic horse stance by separating your feet until they are roughly twice the width of your shoulders, with your toes in line and pointing forward. Keep your back straight as you slowly bend your knees until your thighs reach a 45-degree angle between your shins and your upper torso. Rest the palms of your hands on your thighs and breathe in and out slowly through your nose as you hold the posture for 30 seconds to 2 minutes.
San Ti Shi
The International Sun Tai Chi Association recommends this standing exercise that is based on traditional tai chi techniques. Begin by standing upright and turning the body at a 45-degree angle to the right so that both feet are facing the same direction. Bend your legs slightly until the knees are directly above the toes and clench both hands into fists near your hips so that the palms are facing downward. Inhale deeply and slowly bring the right fist up to your nose so that the knuckles face outward before lowering the fist to chest level. Raise your left fist to your nose, relaxing it as it passes over the right hand, and step forward with your left foot while slowly striking out with your left hand at nose level. Return to the beginning position and repeat for the opposite side.
Salute the Sun
The Walking Tiger Tai Chi Club recommends this basic tai chi breathing exercise for revitalizing the meridians and enhancing the memory. Place your feet shoulder-width apart and form a triangle shape with your two hands. Raise your hands so that they are immediately over your head and tilt your head back so that you look upward through the triangle formed by your hands. Breathe in deeply through your nose so that your stomach expands by diaphragmatic breathing and exhale through the nose.
Posture Correction Exercise
According to the International Sun Tai Chi Association, every gesture and movement performed in Sun style tai chi must conform to strict rules. Set aside time to correct your posture and bodily movements as you complete your forms. Correct your mouth so that it is slightly closed with your tongue lightly touching the upper palate as you breathe in and out of your nose during practice. Position your chest so that it is drawn in slightly to maintain energy along the backbone while your shoulders, elbows and hands remain completely relaxed. For best results, perform this exercise constantly as you practice the Sun tai chi forms to make sure you are maintaining correct posture.
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