Tai chi is meant to meld body, mind and spirit through an ancient series of postures linked together with flowing, circular movements. According to Dr. Gatts, from the String of Pearls School of Tai Chi Chuan, the nine temple exercises were developed by Marshall Ho'o, a Black Belt Hall of Fame member, chairman of the National Tai Chi Chuan Association, and a Doctor of Oriental Medicine. The temple exercises are meant to be performed while breathing in through your nose and out through your mouth. You should concentrate on relaxing your abdomen as you breath deeply into your lungs and slightly contracting your abdomen as you exhale. Michael P. Garofalo, from the Qigong Research at the Valley Spirit Center, reports that this exercise set should be performed in a certain manner and sequence.
Resting Position
Movement begins from the "resting position" or "standing meditation" position. This is characterized by an upright stance in which both of your feet are together and facing forward. Your arms should be down with your shoulders relaxed and your palms facing your thighs. Keep your head up and your eyes open. Your mind should be clear as you feel your body and sense your environment.
Prayer Wheel
For this exercise, you should imagine that there is a wheel in front of you and you are touching either side of the outer edges. Begin by facing forward and putting your weight on your left leg. With your right foot, step out in front a little while keeping your heel down and flatten your foot. Then, raise your right foot and place your toe on the floor while keeping most of your weight on your left leg. Raise your arms up to chest height while breathing in. Next, move your arms toward your chest and down to your waist while exhaling. Complete nine repetitions of the arm movements before returning to the resting position. Then, perform a second set with your left leg in front and on your toes and your weight on the right foot. As you move your hands out in the circular path of the imaginary wheel, follow the movement with your eyes.
Rotate Knees
Keep your feet together in a balanced position as you bend forward from the waist and let both arms hang down to your knees. Place your palms on your kneecaps and slowly rotate your knees clockwise in small circles. Complete nine circles while breathing in through the nose and out through the mouth. Return slowly to the resting position. Repeat another set of the exercise with counter-clockwise knee circles.
Picking Peaches
Face forward with your feet in a shoulder-width stance and raise your hands up to your shoulders. With a relaxed hand, reach up with your right arm and pretend you are picking a peach from a branch. Stretch your arm high and body upward. As you return your right hand to your shoulder, raise up your left hand to pick a peach. Repeat nine times on each side and return to the resting position.
Opening Left and Opening Right
Face forward in a shoulder-width stance and raise both arms up to chest height and pointed outward from each side of the body. Inhale as you keep your shoulders and neck relaxed and your elbows slightly bent.
Exhale to a count of six while moving your right arm to the front of your body and then through to your left side. As your arm moves to the left side, twist your body at the waist. Follow the movement of your hand with your eyes and continue moving your right arm until both hands touch on your left side. Your torso should be facing left.
Inhale to a count of six as you move your right arm back towards your right side while twisting your body at the waist. Return to a forward facing position and repeat the same movements with your left arm. Do nine repetitions on each side and return to the resting position.
Bouncing 100 Times
In a split stance, keep all of your weight on your left foot with your right foot slightly in front of your body and on your toes. Bend your knees and bounce up and down at a fast pace at least one hundred times. Your body should be upright and relaxed. Return to the resting position, then switch your stance with your left foot in front and repeat the exercise. Return to a resting position.
Swinging the Foot
From the resting position, place your right leg slightly in front of your body on your toes as your left leg supports your weight. Begin to gently swing your right leg with your toes pointed downward from front to back, taking care to retain your balance. As you swing your leg, your body should remain still and you should look forward with your head up. Swing your leg back and forth at least 30 times and return to the resting position. Repeat the exercise with the opposite leg and then return to the resting position.
Moving Out and Moving In
From a forward facing stance with your feet shoulder-width apart, turn and face your left side while inhaling deeply. Bend your left knee and sink down a little as your exhale and turn your body 180 degrees to the right side. Keep your weight on your left leg as you turn. Shift your weight to the left side as you inhale. Bend your left knee and sink down a little. Repeat the back and forth, and side to side movements at least nine times before you return to the resting position. The lower your stance, the harder the exercise. Your head should face the front of your body at all times and the 180 degree turns should be completed in a count of six.
Polishing the Stone
With your right foot slightly out in front and both feet pointed forward, move your hands to your abdomen and touch your index fingers and thumbs together to make a triangle. Inhale deeply as your circle your arms out in front and to the right of your body. As you circle your arms to the front, bend your upper torso downward. Exhale on the count of six and then inhale on a count of six as you move your arms toward your waist while lifting your upper torso upward. Repeat nine times and then do another set on your left side.
Polishing the Mirror
For this exercise, you should imagine that you are polishing a large round mirror. Your feet should be facing forward about shoulder-width apart. Raise your arms to just above your head with your palms facing forward. Move your hands apart as you "polish" the mirror. Your left hand should move to the left and your right hand to the right in a circular fashion. Slowly lower your body into a deep squat while keeping your back straight as you continue to polish with your hands. At the bottom of the movement, bring your hands together and slowly rise to the starting position. Repeat the exercise nine times.
Closure
Return to a standing position and take a few deep, cleansing breaths. Pretend as though you are splashing your face with water, and then finish with a few more deep breaths.
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