List of the forms in Free Gentle Tai Chi

(also known as Kung Fu for Grandparents)

First and foremost - these exercise descriptions are suggestions, not orders.  If it hurts, don’t do it - be gentle.  

All the movements are gentle and slow.  

Qigong hand movements

         Tap the tips of the fingers

Interlace the flesh of the thumbs (and reverse)

Tap the thumb and forefinger together

Tap the little fingers together

Tap the thumb and little finger together

Interlace the fingers

Interlace the fingers the other way

Tap the insides of the wrists

Tap the insides of the wrists the other way

Tap the backs of the wrists

Tap the backs of the wrists the other way

Tap the fists together (some people rub the fists, tapping hurts for some people)s

Warmup exercises (Three times each)

Reach out and around

Reach down to the side

Reach out to the left and right

Reach overhead

Twist the arm and reach right

Twist the arm and reach left

Twist the arm and reach back

Twist the other arm and reach back

Reach forward, backs of the hands together

Reach overhead, backs of the hands together

Seated Tai Chi  (Three times each)

Roll the Ball

Comb the Wild Horse’s Mane

Single Whip

Cloud Hands

Repulse the Monkey

Brush Knee

Fair Lady Works the Shuttle

Peacock’s Tail

Practice standing up - sit on the edge of your chair, one foot slightly ahead of the other - lean forward, nose over toes, lean forward, up a little bit, then stand up all the way.  Look to be sure there is a chair behind you and sit down.  Put the other foot slightly ahead and repeat - nose over toes, up a little, and up all the way.  

Step to the side behind the chair, and

Step to the side and next to the chair

Practice leaning - front to back, then side to side, then front, side, and back side together

Twirl - 5 times slow, 5 times medium, 5 times vigorously

Roll the shoulders

Silly rolls are unnecessary

Reach overhead, take a deep breath

Reach up and down at the same time

Form a gentle fist, tap or kick, and punch

Keep the gentle fist and step out and punch 

Ankles, front and back

Ankles, side to side

Stand on the ball of the foot, and then scrunch the toes to raise the ball of the foot.

Standing Tai Chi

Roll the Ball

Comb the Wild Horse’s Mane

Single Whip

Cloud Hands

Repulse the Monkey

Brush Knee

Fair Lady Works the Shuttle

Peacock’s Tail

Gratitude Tai Chi

Reach to the front with one hand

Reach to the back with the other hand

Reach to the side with one hand

Reach to the other side with the other hand

Reach down 

Reach up

Reach around with both hands

Hands come down to Namaste, palms together, thumbs towards your heart

Repeat those movements with these words

We give thanks for the beauty before us

We give thanks for the beauty behind

We give thanks for the beauty beside us

We give thanks for the friends that we find

We give thanks for the world that supports us

We give thanks for the blue sky above

We give thanks for the beauty around us

We give thanks for the beauty of love

Pull everything together tight, and let it go (Three times)

Reach overhead and pull in the sunshine

Reach overhead and pull in the chi

Reach overhead and pull in the laughter

Then, reach down and share the sunshine

Share the chi

And share the laughter

We end with the Wushu salute - fingers of the left hand are held straight, signifying the strength of the mind, with the thumb tucked in for humility, the right hand signifies the strength of the body,

Thank you for making this a Tai Chi Day