12-Week Tai Chi & Qigong Foundation Course

Course Overview

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This course offers an in-depth introduction & exploration of the foundations of Tai Chi, Qigong & some related practices. Foundations are the heart of the practice – without establishing a good foundation, more complex or advanced practices may still remain elusive or at a superficial level. Developing good foundation practice can be more challenging than learning the external choreography of movement forms, as it requires deeper awareness and applied effort over time (gung fu) – and requires us to change fundamental body-mind habits and cultivate new ones.

The approach taken on this course is to work from the inside out, to develop a deeper body-mind connection and embodied understanding of posture and movement, providing a foundation from which to learn and develop the external forms.

Course Contents

  • Foundation Principles, Explorations & Exercises
  • Tai Chi 37 Form (Simplified Yang Style Tai Chi)
  • Qigong Practices & Forms
  • Tai Chi & Qigong Partnerwork
  • Bagua Basics – Baguazhang For Beginners
  • Scaravelli-Inspired Yoga & Meditation.

The course includes weekly in-person classes, themed weekend workshops plus online class recordings and detailed notes.

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Weekly Course Schedule

Week 1

  • Course Introduction
  • Foundation 1 – Qigong & Body-Mind Foundations – Yi Leads Qi
  • Tai Chi 37 Form – Preparation, Beginning

Week 2

  • Foundation 2 – Physical Foundations – Mobilising, Opening & Releasing
  • Tai Chi 37 Form – Ward Off Left

Week 3

  • Foundation 3 – Posture, Shapes & Functional Structure
  • Tai Chi 37 Form – Ward Off Right

Week 4

  • Foundation 4 – Yi, Qi & Internal Practice
  • Tai Chi 37 Form – Ward Off, Roll Back, Press, Push

Week 5

  • Foundation 5 – Opening & Closing
  • Tai Chi 37 Forms – Ward Off, Roll Back, Press, Push

Week 6

  • Foundation 6 – Horizontal
  • Tai Chi 37 Form – Single Whip

Week 7

  • Foundation 7 – Vertical
  • Tai Chi 37 Form – Raise Hands, Shoulder Stroke

Week 8

  • Foundation 8 – Rotation & Spiral I (Parallel Stance)
  • Tai Chi 37 Form – White Crane Spreads Wings, Brush Knee & Twist Step

Week 9

  • Foundation 9 – Rotation & Spiral II (Bow Stance)
  • Tai Chi 37 Form – Play Guitar, Brush Knee & Twist Step

Week 10

  • Foundation 10 – Balance, Stepping, Walking, Forms
  • Tai Chi 37 Form – Step Forward, Deflect Downward, Parry & Punch

Week 11

  • Foundation 11 – Developing Foundation Practice (Gong Fu)
  • Tai Chi 37 Form – Apparent Close Up (Withdraw & Push)

Week 12

  • Foundation 12 – Developing Form Practice
  • Tai Chi 37 Form – Cross Hands, First Section Revision (Forms 1 to 18)

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Weekend Workshops Content

i) Qigong Principles & Forms

  • Qigong Foundations
  • Cheng Man ch’ing’s 8 Methods
  • Shibashi Tai Chi Qigong (18 Movements & Variations)
  • Huang Sheng Shyan’s 5 Loosening Exercises
  • Liu Xiheng’s Tai Chi Exercises
  • Zhan Zhuang and Yiquan Basics

ii) Tai Chi 37 Form

  • 37 Tai Chi Form (Cheng Man-ch’ing’s Simplified Yang Style Tai Chi Chuan)

iii) Tai Chi Partnerwork

  • Foundation Partnerwork
  • Tai Chi Partnerwork – Tui Shou (‘Pushing Hands’)

iv) Bagua Basics – Baguazhang for Beginners

  • Circle Walking & ‘Mother Palms’ (hand / arm shapes)
  • Hand techniques & linear stepping drills
  • Partnerwork

v) Yoga, Qigong & Meditation

  • Scaravelli-inspired yoga – asana & pranayama
  • Qigong and Tai Chi principles
  • Floor based and seated practices
  • Meditation practice