Written sequence Tai Chi Warm up

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This will likely make no sense if you are unfamiliar with the video! These are my words to describe as closely as possible, each of the movements in the warm up. I wrote this list for myself to print off & have near by for reminders as I do my warm up with out the video. Keep the intention of each motion in mind...the benefit is in mindfully moving through each movement with softness & roundness. Soft, rounded angles free up circulation, relieve strain & compression on important structures such as lymph, nerves & blood vessels. 

Tai Chi Stretch & Warm up sequence
~ Repeat each motion at least 8 times (holding positions try a very slow 8 count)
~ Your intention throughout is to sink into your feet & let go 
~ Let go & soften every joint, every tissue, every motion, every thought, every breath

 Stand up tall, confident and at ease
1.   Feet parallel, shoulder width apart. Arms up, knees slightly bent, tail bone tucked turn to the left then right

 2. Lean/lift to left, then right

3.  Bend forward from waist

4.  Shift weight forward / backward between ball & heel of feet 

5.  Roll wrists clockwise/counter clockwise; bend up & down; side to side. 
     Curl fingers gentle fist roll wrists clock wise / counter clock wise

7.  Roll elbows forward then backward

8.  Circle arms forward then backward 

9.  Turn left bring both arms up / turn right both arms down 

10. Slide clavicles up & down 

11. Circle clavicles backward & forward 
      Slide left up/down then slide right up/down
      Circle left forward / right forward...circle right forward / backward
      Move both, folding in toward sternum then back toward spine

12. Backs of wrists both on hips allowing shoulders to sink not shrug
      Grasp left elbow & hold / grasp right elbow & hold (no pulling, just sink)
       
13. Hands behind back grasp left / right

14. Right arm into left elbow crease & hold, then switch (no pulling, just sink)

15. Hands behind head & hold left then switch 

16. Left foot forward & right foot back, Left hand resting behind back, Right arm hangs; shift weight between front & back foot gently hang / swing arm. SWITCH

17. Neck: Hold forward / backward / left / right
                 Roll slowly right / left
                 Nod forward & backward / left & right 

18. Waist: Turn left & right (check for twist in lumbar...no twist, only turn)
                  Hands on hips rotate hips left / right
                  "Sit in a chair" (aka pet the kitty) 
                  "air balloon guy" (arms loose)

19. Hip:     standing at wall  
                  Slide foot in circle forward / backward
                  Bent knee circle forward / backward
                  Pendulum forward / backward along floor
                  Sliding behind / in-front of weight baring foot
                  Change to standing on right foot and repeat

20. Knees:  "Sit in chair" pumping back of knee not front
                      Circle knees together right / left 
                      Bend knee circles separating away from mid-line / towards mid-line

21. Ankles:   Clockwise / counter
                      Instep

22. Kidney pump:  

23. Hold the big ball & turn waist is like a wheel left back to center x8 then right

24. Outstretch arms rotate on hips left right hand front head level, left hand back waist level, then right (switching hands)

25. Shake tensions down from head to arms, trunk, hips, legs & out feet into ground 

26. Standing still; you may feel the tension start creeping back up legs, let it fall back down

End of TC stretch & warm up.


                  







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