TCHABB Resources

This page will contain helpful resources for the Tai Chi for Healthy Aging and Better Balance classes. Information will be added as the classes proceed.

Practice Journal

It can be helpful to keep a practice journal for your T’ai Chi. It will not only help you remember what you have practiced, but it will more strongly embed your practice into your experience.

You can keep a journal in any way you like. (This is for you. I will not be checking it.) I have included a template if you would like to use it. I have also included a sample page to show you how I have used it.

Download the Practice Journal template:

List of Exercises, Activities and Explorations that we have practiced

List of Exercises

Important Reminder About Practice – The point of this practice (and really this whole program) is to experience how it affects and changes our sense of balance and stability, as well as how it affects our relationship with the world around us. Therefore, the point of any of these exercises is not to just learn the exercise, but to experience the change that is has on us. As you practice, be aware of those changes, the impact that it has on you, how it is transforming you. And be prepared to share and report on that experience in class.

Awareness/Outdoor Experiences

Get Outside (preferably in Nature) and open up awareness as fully as possible
Outside and listen, listen for depth and different distances
- Birds, crickets, the breeze through the trees, distant sounds, etc.
Feel Sensations – Air on skin, Sun on skin, raindrops, cloth of clothing on skin, brushing up against branches, bushes
Feel the Feet – Awareness on feet as you walk on different surfaces – feel the difference between the different surfaces
Feel the Feet – Awareness on variations to any particular surface (e.g. bumps and hollows, or changes in texture, softness/firmness, etc.)
Awareness of Movement – especially in your peripheral vision
Awareness of the space behind you
Awareness of T’ai Chi in everyday life – Simple activities with which you apply elements of T’ai Chi

Stances

Portrait Stance (For use as a benchmark to compare)
T’ai Chi Inch (1″ Sink)
- “Human Posture” can also refer to either “T’ai Chi Inch” (preferred) or the “Portrait Stance”
Ape Posture
Open Posture
Small Bow Stance
Extended Bow Stance

Pulsing and other Movement Exercises

Portrait Stance – T’ai Chi Inch
T’ai Chi Inch – Ape Posture
Ape Posture – Human Posture
Human Posture – Open Posture
Ape – Human – Open – Human
Rocking Side to Side – sinking in to “Bubbling Well” point on each foot
Sitting and Standing
The 5 Movement Centers
Extended Bow Stance – Slight Release
Extended Bow Stance – Full Release Down
Extended Bow Stance – Full Release Down – Flow Back
Extended Bow Stance – Full Release Down – Flow Back – Expanding Forward into Extended Bow Stance (This is a larger version of the T’ai Chi moves Ward Off and Roll Back)

Walks/Stepping

“Normal”, Upright (For use as a benchmark to compare)
With T’ai Chi Inch
Soft Stepping/Quiet Stepping
With Extended Stride
Dragon Stepping / Zig Zag Stepping
Dragon Pause Step
3-Part Dragon Step
Crouching Dragon Step/Dragon Step with Slight Ape Posture
Backward Walking
Backward Walking with Pause
Slow Stepping
- Can be applied to any of the walks

Variations and other Exercises

Hand Positions
- Neutral (empty – For use as a benchmark to compare)
- Full (A little bit of presence, substance in the arms and hands)
- Loose Fists/”Monkey Fists”
- Hold the Balloon
- Standing in the River
Size of Stance or Step
How high or low in a Step or a Stance
Speed of Step
Standing and Emptying Out
Creating Sacred Space
Seated Ankle Exercises

Brief Summary of Classes

(including recommended practice exercises)

Click on the class to drop down some brief notes from the class.

Class 1

M-Th Class – Mon 9/21

Discussion
- Introductions
- Get outside (especially in nature) and open up awareness to more fully experience the outdoors
- Camera Set-up
  - As best possible, include full head to feet in camera view. If you can’ I may ask you to tilt camera from time to time.
- Questionnaire
  - To gather information for a study to verify the effectiveness of this program
- Class Attendance is very important
  - Important for the gathering of information for the study
- Participation
  - Experience the exercises as fully as you can
  - Share that experience with others during discussion breaks
- Homework
  - Practice is necessary
  - 5 minutes per day is fine (More if you feel like it.)
  - Track what you practice
  - Journal
    - Include Date, What Practiced, Keywords for easy reference (See sample journal above)

Standing
- Portrait vs 1 Inch Sink (T’ai Chi Inch)
- Pulsing between the two
Walking
- “Normal”, Upright
- With 1 Inch Sink (T’ai Chi Inch)
- Soft Stepping
- With extended stride
Recommended Practice Exercises / Homework – (5 minutes per day)
- Just take a walk – preferably in nature
  - Open up awareness and immerse yourself fully in the experience
- 2 minutes of pulsing between “Portrait” And “T’ai Chi Inch”
  - Open up awareness to the differences in your experience of the two.
- 2 minutes of walking “Normal” Upright, then with T’ai Chi Inch

W-F Class – Wed 9/30

Discussion
- Introductions
- Get outside (especially in nature) and open up awareness to more fully experience the outdoors
- Camera Set-up
  - As best possible, include full head to feet in camera view. If you can’ I may ask you to tilt camera from time to time.
- Questionnaire
  - To gather information for a study to verify the effectiveness of this program
- Class Attendance is very important
  - Important for the gathering of information for the study
- Participation
  - Experience the exercises as fully as you can
  - Share that experience with others during discussion breaks
- Homework
  - Practice is necessary
  - 5 minutes per day is fine (More if you feel like it.)
  - Track what you practice
  - Journal
    - Include Date, What Practiced, Keywords for easy reference (See sample journal above)

Standing
- Portrait vs 1 Inch Sink (T’ai Chi Inch)
- Pulsing between the two
Walking
- “Normal”, Upright
- With 1 Inch Sink (T’ai Chi Inch)
- Soft Stepping
- With extended stride
Recommended Practice Exercises / Homework – (5 minutes per day)
- Just take a walk – preferably in nature
  - Open up awareness and immerse yourself fully in the experience
- 2 minutes of pulsing between “Portrait” And “T’ai Chi Inch”
  - Open up awareness to the differences in your experience of the two.
- 2 minutes of walking “Normal” Upright, then with T’ai Chi Inch

Class 2

M-Th Class – Thu 9/24

Discussion
- Review Practice
- Review Outdoor Experience

Standing / Pulsing
- Review Portrait/T’ai Chi inch
- Ape / Ape Human
Walking Exercise
- Review Soft Step and Extended Step
- Zig Zag step
Homework
- Outside – expand awareness
  - Listen to birds, crickets, even traffic
  - Listen for depth
- Standing/Pulsing
  - 4 or 5 repetitions – Ape to Human (Human = either T’ai Chi Inch or Portrait Posture)
- Walking
  - 2 minutes – Dragon/Zig Zag Step, compare to narrow step
- You can always do more if you want, but it is more important to practice daily (or several times a day if you want)

W-F Class – Fri 10/2

Discussion
- Review Practice
- Review Outdoor Experience

Standing / Pulsing
- Review Portrait/T’ai Chi inch
- Ape / Ape Human
Walking Exercise
- Review Soft Step and Extended Step
- Zig Zag step
Homework
- Outside – expand awareness
  - Listen to birds, crickets, even traffic
  - Listen for depth
- Standing/Pulsing
  - 4 or 5 repetitions – Ape to Human (Human = either T’ai Chi Inch or Portrait Posture)
- Walking
  - 2 minutes – Dragon/Zig Zag Step, compare to narrow step
- You can always do more if you want, but it is more important to practice daily (or several times a day if you want)

Class 3

M-Th Class – Thu 10/1

Discussion
- Review Practice
- Review Outdoor Experience

Standing / Pulsing
- Review Portrait/T’ai Chi inch
- Review Ape / Ape-Human
- Ape – Human – Open
Walking Exercise
- Review Soft Step and Extended Step
- Review Zig Zag step
- Zig Zag Pause Step
Homework
- Outside – expand awareness
  - Feel Sensations – Air on skin, Sun on skin, raindrops, brushing up against branches, bushes
- Standing/Pulsing
  - 4 or 5 repetitions – Ape to Human to Open to Human
- Walking
  - 2 minutes – Dragon/Zig Zag Pause Step
- You can always do more if you want, but it is more important to practice daily (or several times a day if you want)

W-F Class – Wed 10/7

Discussion
- Review Practice
- Review Outdoor Experience

Standing / Pulsing
- Review Portrait/T’ai Chi inch
- Review Ape / Ape-Human
- Human – Open
Walking Exercise
- Review Soft Step and Extended Step
- Review Zig Zag step
- Zig Zag Pause Step
Homework
- Outside – expand awareness
  - Feel Sensations – Air on skin, Sun on skin, raindrops, brushing up against branches, bushes
- Standing/Pulsing
  - 8 to 10 repetitions – Human to Open
- Walking
  - 2 minutes – Dragon/Zig Zag Pause Step
- You can always do more if you want, but it is more important to practice daily (or several times a day if you want)
- Also remember that it can be helpful to compare to benchmarks. So take a “benchmark walk” before and after an exercise to notice any changes you feel.

Class 4

M-Th Class – Mon 10/5

Discussion
- Review Practice
- Review Outdoor Experience

Standing / Pulsing
- Review Ape, Ape-Human, Ape-Human-Open
Walking Exercise
- Review Soft Step and Extended Step
- Review Zig Zag step
- Zig Zag Pause Step
Homework
- Outside – expand awareness
  - Feel the Feet – Awareness on feet as you walk on different surfaces – feel the difference between the different surfaces
- Standing/Pulsing
  - 4 or 5 repetitions – Ape to Human to Open to Human
- Walking
  - 2 minutes – Dragon/Zig Zag Pause Step
- You can always do more if you want, but it is more important to practice daily (or several times a day if you want)

W-F Class – Fri 10/9

Discussion
- Review Practice
- Review Outdoor Experience

Standing / Pulsing
- Review Ape, Ape-Human, Human-Open
- Ape-Human-Open
- Rocking – shifting side to side to sink into the “Bubbling Well” point on the feet
Walking Exercise
- Review Soft Step and Extended Step
- Review Zig Zag step
- Zig Zag Pause Step (Foot in the air or lightly touching down.)
Homework
- Outside – expand awareness
  - Feel the Feet – Awareness on feet as you walk on different surfaces – feel the difference between the different surfaces
- Standing/Pulsing
  - 4 or 5 repetitions – Ape to Human to Open to Human
- Walking
  - 2 minutes – Dragon/Zig Zag Slow Step
- You can always do more if you want, but it is more important to practice daily (or several times a day if you want)
- It is also helpful to use benchmarks to notice changes. For example, walk normally, practice and exercise, then walk normally again becoming aware of any changes.

Class 5

M-Th Class – Thu 10/8

Standing / Pulsing
- We did not review Ape – Human – Open, but still an excellent exercise to practice
- Rocking – shifting side to side to sink into the “Bubbling Well” point on the feet
- Bouncing – to develop more spring in the step and to exercise the calves
Sitting and Standing – (this is best done with a sturdy dining type of chair – much harder on a softer seat such as a sofa.)
- Standing in 3 steps
  - Prep- Sit at the edge of the chair with arms relaxed by the sides
  - 1- Flow forward and feel feet press against the ground, return back to sitting
  - 2- Flow forward, centering you weight over your feet and raise you butt off the chair an inch or two, return back to sitting
  - 3- Flow forward, centering weight over the feet. Push your feet into the ground to raise yourself up to standing.
- Sitting Down
  - Move back until you feel the chair again the back of your legs.
  - Bring hands up to chest level
  - Slowly push hands forward while simultaneously pushing the butt back.
  - Continue pushing forward and back slowly and gently settling into the chair.
Walking Exercise
- Review Zig Zag step and Zig Zag Pause Step
- Zig Zag Step with Single Pause
5 Movement Centers
- Head
- Chest
- Hips, Waist, Dan Tian area
- Knees and Legs
- Feet
Homework
- Outside – expand awareness
  - Feel the Feet – Awareness on feet as you walk on different surfaces – feel the difference between the different surfaces
- Standing/Pulsing
  - Rocking, sinking into the Bubbling Well
- Walking
  - 2 minutes – Dragon/Zig Zag Pause Step (New Version)
- Five Movement Centers
  - Explore and play with moving from the various movement centers.
- You can always do more if you want, but it is more important to practice daily (or several times a day if you want)

W-F Class 10/14

Discussion
- Review Practice
- Review Outdoor Experience

Stances
- Review T’ai Chi Inch
- Review Ape Posture
- Review Open Posture
- New: Bow Stance with Variations
  - Basic Bow Stance with T’ai Chi Inch (Back foot at 45 degree angle, front foot pointing straight ahead, weight a little more forward on the front foot, with knee over the ankle.)
  - Arms and Hands with a little bit of presence/activation.
  - Hands in loose fists
  - In slight Ape Posture.
    - (All Hand variations can also be applied to Ape Posture Bow Stance.)

Recommended Exercises
- Feel the Feet – Awareness on feet as you walk on different surfaces – feel the difference between the different surfaces
- Stances – Choose 2 stances from the above list and do each stance 2 or 3 times
  - Spend 15 – 30 seconds in the first stance
  - If symmetrical stance, come back to T’ai Chi Inch between repetitions.
  - If asymmetrical stance, (Bow Stance), switch sides and do once on each side per repetition
  - Repeat for the second stance.
  - Remember to test in between stances to discover changes and experiences. (Write these down in your journal.)

Class 6

M-Th Class 10/15

Discussion
- Review Practice
- Review Outdoor Experience

Preliminary
- Standing and walking to establish a benchmark
Review of 5 Movement Centers
- Head
- Chest
- Hips, Waist, Dan Tian area
- Knees and Legs
- Feet
Walking Exercise
- Dragon / Zig Zag Step
  - Review Basic Dragon Step
  - Review Dragon Step with Pause
  - Practice 3-part Dragon Step with pauses
  - Practice Dragon Step with slight Ape/Crouch (pushing off from rooted foot)

Recommended Exercise (Homework)
- Outside – expand awareness
  - Feel the Feet – Awareness on variations to any particular surface- e.g. Walk on grassy ground and feel how it changes underfoot. Feel the bumps and hollow, feel if it gets softer or harder in different area, feel stones or acorns or twigs underfoot.
  - Open up your awareness to movement in the world around you – especially in your peripheral vision.
- Walking
  - To prepare, stand in Ape posture for anywhere from 15 seconds to a minute (really settle in to it, but don’t overdo it). Take a short rest and then settle into Ape posture again. Take a short rest, then move immediately on to the next exercise.
  - Practice Dragon Step (Zig Zag Step) with a slight ape posture/slight crouch. Foster the feel of pushing off the rooted foot. To compare, you may want to alternate some between a more upright Dragon Step and the “Ape-ish” Dragon Step.
- You can always do more if you want, but it is more important to practice daily (or several times a day if you want)
- It is also helpful to use benchmarks to notice changes. For example, walk normally, practice and exercise, then walk normally again becoming aware of any changes.

W-F Class 10/16

Discussion
- Review Practice
- Review Outdoor Experience

Warmup
- Weight Shifting
  - Variation – Sinking into rooted foot and pushing off to shift to the other side
Preliminary
- Standing and walking to establish a benchmark
Walking Exercise
- Dragon / Zig Zag Step
  - Review Basic Dragon Step
  - Review Dragon Step with Pause
  - Practice 3-part Dragon Step with pauses
  - Practice Dragon Step with slight Ape/Crouch (pushing off from rooted foot)
  - Practice Dragon Step with Hand / Arm shape as if holding something in front

Recommended Exercise (Homework)
- Outside – expand awareness
  - Open up your awareness to movement in the world around you – especially in your peripheral vision.
- Walking
  - To prepare, stand in Ape posture for anywhere from 15 seconds to a minute (really settle in to it, but don’t overdo it). Take a short rest and then settle into Ape posture again. Take a short rest, then move immediately on to the next exercise.
  - Practice Dragon Step (Zig Zag Step) with a slight ape posture/slight crouch. Foster the feel of pushing off the rooted foot. To compare, you may want to alternate some between a more upright Dragon Step and the “Ape-ish” Dragon Step.
  - Practice Dragon Step with Hand/Arm posture. Pay attention to how the hands impact the overall stance.
- You can always do more if you want, but it is more important to practice daily (or several times a day if you want)
- It is also helpful to use benchmarks to notice changes. For example, walk normally, practice and exercise, then walk normally again becoming aware of any changes.

Class 7

M-Th Class 10/19

Discussion
- Review Practice
- Review Outdoor Experience

Standing / Rocking
- Started with warm-up of Rocking Exercise (side-to-side rocking from foot to foot)
- Focused on structure as we shifted side to side.
  - Staying within the Bubbling Well points – Not shifting outside or beyond them
  - Keeping our hip/butt in alignment – not sticking the hip out as we shifted.
  - Felt the sense of alignment to become more familiar with it so that we can recreate it more easily
- Slowed and paused on each side – Pause and stay in stance
  - Paused to feel more subtle breaks in alignment and corrected those
Walking Exercise
- Reviewed Dragon/Zig Zag step
- Reviewed and practiced Dragon Step with Crouch and Push Off back foot.

Recommended Exercises
- Important Reminder About Practice – The point of this practice (and really this whole program) is to experience how it affects and changes our sense of balance and stability, as well as how it affects our relationship with the world around us. Therefore, the point of any of these exercises is not to just learn the exercise, but to experience the change that is has on us. As you practice, be aware of those changes, the impact that it has on you, how it is transforming you. And be prepared to share and report on that experience in class.
- Outdoor Experience – Activate your awareness of the space behind you – the space near you that you cannot see. Notice the sensations and experiences as you practice.
- Rocking side to side – Start in the Rocking Exercise where we shift our weight side to side, from foot to foot.
  - Pay attention to your structure. Especially notice if your hip is sticking out beyond your structure. If you feel a lack of structure, make corrections and notice the impact it has on your sense of stability, rootedness and power.
  - Slow the rocking down, gradually pausing longer on each side. Check in on structure again and notice the impact it is having.
  - Pause on a side and just settle in to that side. Notice the finer, more subtle breaks and structure and correct them. Feel and get familiar with the sense of structure and alignment in your body. Notice how that changes your stability and how you relate to your environment.
  - Remember to do a before and after test to see what changes the exercise creates. (Write these down in your journal.)
- Dragon Step (Zig Zag Step) with a crouch
  - Practice with a slight ape posture/slight crouch. Foster the feel of pushing off the rooted foot. Push off to lengthen the gate (the stride) but continue to let the front foot fall as softly as possible rather than lurching or landing hard on the foot.
  - To compare, you may want to alternate some between a more upright Dragon Step and the “Ape-ish” Dragon Step.
  - Remember to do a before and after test to see what changes the exercise creates. (Write these down in your journal.)

W-F Class 10/21

Discussion
- Review Practice

Walking Exercise
- Review Dragon step
- Review and Practice Practice Dragon Step with slight Ape/Crouch (pushing off from rooted foot)
Stances
- Review Bow Stance with hand positions
  - Neutral Arms/Hands (No focus on arms and hands – just hanging loose)
  - Full Arms/Hands (Arms and Hands with a little bit of presence/activation)
  - Monkey Fists (Loose Fists)
  - Slight Ape Posture
- New Hand Postures in Bow Stance
  - Standing in a Stream (Arms and Hands by the side with palms facing down, fingers extended outward)
  - Holding a Balloon (Arms circled in front with palms facing back at your chest as if holding an inflating balloon in front of you)
- Extended Bow Stance with Ward Off
  - Larger Stance
    - IMPORTANT: Make sure front knee does not go past the ankle!
  - Front Arm (same side as front foot) extended out – a little more expanded than in Hold the Balloon.
  - Back Arm settle down by hip with palm facing down

Recommended Exercises
- Important Reminder About Practice – The point of this practice (and really this whole program) is to experience how it affects and changes our sense of balance and stability, as well as how it affects our relationship with the world around us. Therefore, the point of any of these exercises is not to just learn the exercise, but to experience the change that is has on us. As you practice, be aware of those changes, the impact that it has on you, how it is transforming you. And be prepared to share and report on that experience in class.
- Feel the Feet – Awareness on feet as you walk on different surfaces – feel the difference between the different surfaces
- Dragon Step – Practice for about 2 minutes (or more) and notice how this impacts your “normal state”
  - Practice Dragon Step (Zig Zag Step) with a slight ape posture/slight crouch. Foster the feel of pushing off the rooted foot. To compare, you may want to alternate some between a more upright Dragon Step and the “Ape-ish” Dragon Step.
  - Remember to test in between stances to discover changes and experiences. (Write these down in your journal.)
- Extended Bow Stance with Ward Off – Hold the posture for about 30 seconds (more or less, adapted to your ability) on each side. Repeat at least twice per side.
  - Feet are the same as the Basic Bow Stance, but with an elongated stride.
  - Back foot at a 45 degree angle, front foot pointing straight ahead with some width between the feet (not a narrow stance – as if standing on a balance beam)
    - IMPORTANT: Make sure front knee does not go past the ankle!
  - Front Arm (same side as front foot) extended out – a little more expanded than in Hold the Balloon, Back Arm settle down by hip with palm facing down
  - Remember to test in between stances to discover changes and experiences. (Write these down in your journal.)

Class 8

M-Th Class 10/22

Discussion
- We did not review practice or outdoor experience this class
- Discussion of the program’s desired impact of
  - improving balance and stability
  - decreasing falls
  - lessening the severity of injuries if we do fall
- Reminder that the primary point of the practice is to experience the changes that results from an exercise (not just learning the exercise). The changes and the impact is what is important in this program.

Standing / Rocking / Bubbling Well
- Finding the Bubbling Well
  - In standing position shift your weight forward and back, from toes to heels and back – feeling the instability when your weight is on those parts of the foot
  - Gradually decrease how much you are shifting your weight until you are in a state of equilibrium and balance.
  - Ideally, your weight should be over a part of your foot that is just front of center and over the front slope of your arch. This is the area of the “Bubbling Well”. (If you can’t sense that, line up over the ball of your foot.)
- Rocking (Shifting Side to Side)
  - With feet parallel, shift your weight side to side, sinking in to the bubbling well
Dragon Stepping with Crouch (Crouching Dragon)
- Start with a Dragon Pause step where we pause with one foot floating in the air or lightly touching the ground.
- “Crouch” (settle into a “Slight Ape” posture) sinking into the rooted (weighted) foot
- Push off of the rooted foot to “Spring” out to the next step.
Bow Stance with variations
- Basic Bow Stance with T’ai Chi Inch Back foot at 45 degree angle, front foot pointing straight ahead, weight a little more forward on the front foot, with knee over the ankle. Arms and hands are in Neutral Position (Nothing special going on)
- Full Arms/Hands – Arms and Hands with a little bit of presence/activation – a little puffed out
- Monkey Fists – Hands in loose fists
- In slight Ape Posture.
  - Preference is “Full Arms/Hands”

Recommended Exercises
- Outdoor Experience (repeat from last class) – Activate your awareness of the space behind you – the space near you that you cannot see. Notice the sensations and experiences as you practice.
- Dragon Stepping with Crouch (Crouching Dragon)
  - Start with a benchmark “normal” walking to notice how you feel.
  - Practice Crouching Dragon Step for about 2 minutes
  - Go back to “Normal Walking” again allowing some of the Dragon Stepping to “seep in” to your normal walking
  - Notice what changes you feel and the impact on balance and stability. (Write these experience down in your journal.)
- Stances – Choose 2 stances from the above list in the summary and do each stance 2 or 3 times on each side
  - In one of the Bow Stance variations, stand for about 30 seconds (more if you can, less if you need to)
  - Switch sides and do at least twice repetitions on each side
  - Repeat for the second stance.
  - Remember to test in between stances to discover changes and experiences. (Write these down in your journal.)

W-F Class 10/23

Discussion
- Review Practice
- Review Outdoor Experience
- Discussed Committing to practice 7 out of next 10 days

5 Movement Centers (Both Standing and Walking)
- Head
- Chest
- Hips, Waist, Dan Tian area
- Knees and Legs
- Feet
Bow Stance
- Review Basic Bow Stance with variations
  - Slight Ape
  - Neutral Hands
  - Full Hands
  - Monkey Fists
  - Standing in the Stream
  - Holding the Balloon
Extended Bow Stance with Ward Off
- Crouch in Rooted Foot to step into larger stance
  - IMPORTANT: Make sure front knee does not go past the ankle!
- About 60 percent weight on front foot – just a little forward of 50/50
- Front Arm (same side as front foot) extended out – a little more expanded than in Hold the Balloon.
- Back Arm settle down by hip with palm facing down

Recommended Exercises
- Outdoor Experience – Awareness of movement all around you – especially in the peripheral vision. Notice movement of leaves, critters, birds, cars, people, especially in your peripheral vision.
- Five Movement Centers
  - Explore and play with moving from the various movement centers. Or at the least, moving from the upper part of your body vs moving from the lower part of your body.
  - Practice moving around while standing (sort of “swirling” around) and also while stepping/walking.
  - Notice the difference between moving from the different areas of your body.
- Stances – Choose 2 stances from the above list and do each stance 2 or 3 times
  - Spend 15 – 30 seconds in the first stance
  - If symmetrical stance, come back to T’ai Chi Inch between repetitions.
  - If asymmetrical stance, (Bow Stance), switch sides and do once on each side per repetition
  - Repeat for the second stance.
- Remember to test in between stances and walks to discover changes and experiences. (Write these down in your journal.)

Class 9

M-Th Class 10/26

Discussion
- Review Practice
- Review Outdoor Experience

Walking Exercise
- Review Dragon Pause Step
- Review Dragon Step with Crouch (“Crouching Dragon”)
- Practice Backward Walking with three elements
  - Moving from Bubbling Well to Bubbling Well (staying forward of the midline of the foot so as not to get back on our heels)
  - Crouching into T’ai Chi inch or Slight Ape
  - Stepping with a wide stance as if in a reverse Dragon Step
Stances
- Reviewed Basic Bow Stance
- Practice Extended Bow Stance
  - Longer Step Out (Challenge yourself a little bit, but don’t overdo it.)
  - Don’t let the front knee go past the ankle
  - About 60 percent weight on front foot – just a little forward of 50/50
  - Front Hand extended out a little further than “Hold the Balloon”
  - Back Arm settle down by hip with palm facing down

Recommended Exercises
- Outdoor Experience (repeat from last class – Important for Walking Backwards) – Activate your awareness of the space behind you – the space near you that you cannot see. Notice the sensations and experiences as you practice.
- Walking Backward– Practice Walking Backwards using the elements listed above.
  - Maybe also try switching back and forth with and without the elements to explore the differences in how you feel.
  - Remember to practice safely! (Make sure the ground is free of obstacles to avoid stumbling!)
  - Remember to test in between stances to discover changes and experiences. (Write these down in your journal.)
- Extended Bow Stance
  - Use the elements listed above
  - Practice holding the posture for 30 seconds to a minute on each side
  - Practice each side 2 or 3 times
  - Again, challenge yourself a little bit, but don’t overdo it.

W-F Class 10/28

Discussion
- Review Practice
- Review Outdoor Experience

Preparation
- Standing and Emptying Out
  - Releasing and Letting Go of everything that you don’t need right in this moment
    - Worries, Concerns, Judgements
    - Attachments to Control and Illusions
    - Attachments to Distractions
  - What remains is closer to your own core being – connect more deeply to your core self
    - You don’t need any of the other stuff to be you
- Creating Sacred Space
  - We practiced an activity of walking and creating an area to establish a sense of sacredness for our practice
  - You do not need to use that specific activity.
  - More important for you to find a way to create that sacredness of space for yourself
Walking Exercise
- Reviewed Basic Dragon Stepping
- Reviewed, Practiced and Refined Crouching Dragon Stepping
Walking Backwards
- Tested “plain” walking backwards to set a benchmark
- Also tested acting as if startled and getting back on our heels
- Practiced Safer Walking Backwards with the following qualities:
  - Moving from Bubbling Well to Bubbling Well – not shifting weight behind that (or past halfway of the foot onto the heel)
  - Crouching into “Slight Ape”
  - Wider Stance as if walking in a backwards Dragon Step

Recommended Exercises
- Outdoor Experience – (Important for Walking Backwards) – Activate your awareness of the space behind you – the space near you that you cannot see. Notice the sensations and experiences as you practice.
- Stances – Extended Bow Stance
  - Spend 15 – 60 seconds (using your judgement to push yourself a little bit without overdoing it) in the Extended Bow Stance
  - Relax / settle down
  - Repeat twice on both sides
- Practice Crouching Dragon (Crouching so you can Push Off the Rooted foot to the next step)
  - Practice for about 2 minutes, then compare to normal walk
  - Notice what qualities can be carried over into normal walk
- Walking Backwards
  - Make sure you are moving around a safe space with clutter removed. Be aware of your surroundings
  - Use the three elements from above
  - Practice for 2 minutes and compare and test with normal walking

Class 10

M-Th Class 10/29

Discussion
- Review Practice
- Review Outdoor Experience

Preparation
- Standing and Emptying Out
  - Releasing and Letting Go of everything that you don’t need right in this moment
    - Worries, Concerns, Judgements
    - Attachments to Control and Illusions
    - Attachments to Distractions
  - What remains is closer to your own core being – connect more deeply to your core self
    - You don’t need any of the other stuff to be you
- Creating Sacred Space
  - We practiced an activity of walking and creating an area to establish a sense of sacredness for our practice
  - You do not need to use that specific activity.
  - More important for you to find a way to create that sacredness of space for yourself

Standing / Pulsing
- Review Ape, Ape-Human, Ape-Human-Open
5 Movement Centers
- Head
- Chest
- Hips, Waist, Dan Tian area
- Knees and Legs
- Feet
Walking Exercise
- Reviewed, Practiced and Refined Walking Backwards
- Practiced Walking Backwards with a Pause Step (one step, stop, one step, stop, etc.)
- Related moving from the 5 Movement Centers
  - If we are back on our heels we are moving from the head
  - If we are moving “correctly”, we are moving from our feet

Recommended Exercises
- Outdoor Experience – (Important for Walking Backwards) – Activate your awareness of the space behind you – the space near you that you cannot see. Notice the sensations and experiences as you practice.
  - Open your awareness as if you can feel heat from a fireplace (or Toaster Oven) on your back. Notice sounds movements and sensations from behind you
- Stances – Extended Bow Stance
  - Spend 15 – 60 seconds (using your judgement to push yourself a little bit without overdoing it) in the Extended Bow Stance
  - Relax / Settle Down
  - Repeat at least twice for each side
- Practice Crouching Dragon (Crouching so you can Push Off the Rooted foot to the next step).
  - Practice for about 2 minutes, then compare to normal walk
  - Notice what qualities can be carried over into normal walk
- Walking Backwards
  - Make sure you are moving around a safe space with clutter removed. Be aware of your surroundings
  - Use the three elements from above
  - Practice for about 2 minutes, then compare to normal walk

W-F Class 10/30

Discussion
- Review Practice
- Review Outdoor Experience

Extended Bow Stance
- Briefly re-capped Basic Bow Stance
- Reviewed Basic Bow Stance with emphasis on certain qualities
  - Front Foot points Straight ahead (In the direction of the focus)
  - Back foot at 45 degree angle
  - Important – Front knee does not go past the ankle
  - Important – Back knee expands outward a little so that it does not buckle inwards
  - Front arm (same side as front foot) expands outward and extends forward (with a gentle bend in the elbow
    - Emphasis on outside of the arm
  - Back hand settles down to the side
  - Hands/Arms are connected to each other but are gently “stretching” away from each other as if connect by a rubber band
  - Settle In (relax and release down into the stance.)
- Pulsing Releasing and Expanding
  - From the Extended Bow Stance Position, release (using the whole body) downward to let the front arm settle a little
    - Emphasis is on the inside of the arm settling down
  - Return to full Extended Bow Stance and repeat

Recommended Exercises
- Outdoor Experience – (Important for Walking Backwards) – This is the same as recent “homework”. Activate your awareness of the space behind you – the space near you that you cannot see. Notice the sensations and experiences as you practice.
- Walking Backwards–
  - Make sure you are moving around a safe space with clutter removed. Be aware of your surroundings
  - Use the three elements of
    - Moving from Bubbling Well to Bubbling Well – not shifting weight behind that (or past halfway of the foot onto the heel)
    - Crouching into “Slight Ape”
    - Wider Stance as if walking in a backwards Dragon Step
  - Practice for about 2 minutes, then compare to normal walk
- Extended Bow Stance.
  - Spend 15 – 60 seconds (using your judgement to push yourself a little bit without overdoing it) in the Extended Bow Stance
  - Relax / Settle Down
  - Repeat at least twice for each side
- Pulsing Extended Bow Stance
  - Using the elements listed above, start off in an Extended Bow Stance and Pulse between Releasing and Expanding.
  - Practice 5 to 10 pulses and then switch sides
  - Repeat at least twice on each side
  - Remember to compare and test with walking or just normal standing to feel the differences. (Write these down in your journal.)

Class 11

M-Th Class 11/2

Discussion
- Review Practice
- Review Outdoor Experience

Walking
- Reviewed Walking Backwards
  - With Pause Step
  - Playing around – changing something to see how it impacts the experience
Extended Bow Stance
- Reviewed Extended Bow Stance
- Practiced Extended Bow Stance with Pulsing
  - Between Expanded and Small Release
    - Emphasis on the release

Recommended Exercises
- Awareness Experience – Be aware of everyday, simple activities that you can apply T’ai Chi to. Come up with one or two by next class.
- Walking Backwards
  - Make sure you are moving around a safe space with clutter removed. Be aware of your surroundings
  - Use the three elements
    - Moving from Bubbling Well to Bubbling Well – not shifting weight behind that (or past halfway of the foot onto the heel)
    - Crouching into “Slight Ape”
    - Wider Stance as if walking in a backwards Dragon Step
  - Practice for about 2 minutes, then compare to normal walk
- Extended Bow Stance With Pulsing
  - Start in Extended Bow Stance with arm expanded forward
  - Release from the entire body to allow the front arm to settle down a couple of inches
  - Return to “Expanded” Extended Bow Stance.
  - Pulse between the two about 5 to 10 times and then switch sides
  - Practice on each side at least twice.
- Remember to test in between walks and stances to discover changes and experiences. (Write these down in your journal.)

W-F Class 11/3

Discussion
- Review Practice
- Review Outdoor Experience

Walking
- Reviewed Backward Walking
- Practiced Backwards Walking with a Pause Step
- Practiced Slow Walking – move as slowly as you can throughout the entire walking motion
  - Quiet Stepping (placing front foot as quietly as you can)
  - Dragon Stepping
  - Backward Walking
Extended Bow Stance
- Reviewed Extended Bow Stance
- Reviewed Extended Bow Stance with slight drop
- Practiced Extended Bow Stance with Full Drop
  - Start in Expanded – Expanding with outside of arm
  - Release Downward – with focus on inside of arm
  - Shifting weight back
  - Start again at expanded posture

Recommended Exercises
- Awareness Experience – Be aware of everyday, simple activities that you can apply T’ai Chi to. Come up with one or two by next class.
- Backward Walking w/ Pause Step
  - Pause each time you bring your foot in to the starting position
  - So each step is as if you are taking your first step.
  - Practice for at least two minutes.
- Slow Walking
  - Choose from one of the Slow Walking steps listed above
  - Walk for at least 2 minutes using the Slow Walking step
  - Remember to stay as relaxed as possible while doing the Slow Walking
- Extended Bow Stance with Full Drop
  - Practice about 5 repetitions per side
  - Practice on each side at least twice
- Remember to test in between walks and stances to discover changes and experiences. (Write these down in your journal.)

Class 12 (Halfway)

M-Th Class 11/5

Discussion
- Review Practice
- Review Outdoor Experience

Walking
- Reviewed Backward Walking
- Reviewed Backwards Walking with a Pause Step
- Practiced Slow Walking – move as slowly as you can throughout the entire walking motion
  - Quiet Stepping (placing front foot as quietly as you can)
  - Dragon Stepping
  - Backward Walking
Extended Bow Stance
- Reviewed Extended Bow Stance
- Reviewed Extended Bow Stance with slight drop
- Practiced Extended Bow Stance with Full Drop
  - Start in Expanded – Expanding with outside of arm
  - Release Downward – with focus on inside of arm
  - Shifting weight back
  - Start again at expanded posture

Recommended Exercises
- Awareness Experience – Be aware of everyday, simple activities that you can apply T’ai Chi to. Come up with one or two by next class.
- Backward Walking w/ Pause Step
  - Pause each time you bring your foot in to the starting position
  - So each step is as if you are taking your first step.
  - Practice for at least two minutes.
- Slow Walking
  - Choose from one of the Slow Walking steps listed above
  - Walk for at least 2 minutes using the Slow Walking step
  - Remember to stay as relaxed as possible while doing the Slow Walking
- Extended Bow Stance with Full Drop
  - Practice about 5 repetitions per side
  - Practice on each side at least twice
- Remember to test in between walks and stances to discover changes and experiences. (Write these down in your journal.)

W-F Class 11/6

Discussion
- Review Practice
- We are half way through the course. Next class is a review class of all the exercises.

Backward Walking
- Reviewed Backward Walking with Pause Step
Slow Walking
- Reviewed the three Slow Walking Exercises
  - Quiet Stepping
  - Dragon Stepping
  - Backward Walking
Ankle Exercise
- Practiced Ankle Exercise “Warmup”
  - Up and Down – Together
  - Up and Down – Alternating
  - Side to Side
  - Circles – Same Direction
  - Circles – Opposite Directions
Extended Bow Stance with Release and Expansion
- Reviewed Extended Bow Stance with Release/Flow Back
- Practiced Extended Bow Stance with Release/Flow Back and Expanding Out

Recommended Exercises
- Awareness Experience – Be aware of everyday, simple activities that you can apply T’ai Chi to. Come up with one or two by next class.
- Stepping – Practice at least one of the Walking Exercises from above. Practice for at least 2 minutes.
  - Backward Walking
  - Slow Quiet Stepping
  - Slow Dragon Stepping
  - Slow Backward Walking
- Extended Bow Stance with Release and Expansion
  - Practice each side at least twice
  - Do at least five repetitions of Release and Expansion on each side.
- Remember to test in between walks and stances to discover changes and experiences. (Write these down in your journal.)

Class 13

M-Th Class 11/9

Discussion
- Review Practice
- Review Awareness Experience

Review of previous exercises
- Reviewed exercises from first 12 weeks (Refer to “List of Exercises” Dropdown toward the top of this page.)
  - Discussion Review of all Awareness Exercises
  - Review of all exercises from Stances list
  - Review of all exercises from Pulsing list
  - Review of Walks and Variations will take place next class

Recommended Exercises
- Awareness Exercise – Continue to explore how you use T’ai Chi in your everyday life. Notice how you use it to perform everyday activities, or notice how you could incorporate it into your activities.
- Review Exercises – Choose 2 exercises from the past 12 weeks and practice them. Delve deep into the experience.

W-F Class 11/13

Discussion
- Review Practice
- Review Outdoor Experience

Review of previous exercises
- Reviewed exercises from first 12 weeks (Refer to “List of Exercises” Dropdown toward the top of this page.)
  - Discussion Review of all Awareness Exercises
  - Review of all exercises from Stances list
  - Review of all exercises from Pulsing list
  - Review of Walks and Variations will take place next class

Recommended Exercises
- Awareness Exercise – Continue to explore how you use T’ai Chi in your everyday life. Notice how you use it to perform everyday activities, or notice how you could incorporate it into your activities.
- Review Exercises – Choose 2 exercises from the past 12 weeks and practice them. Delve deep into the experience.

Class 14

M-Th Class 11/12

Discussion
- Review Practice
- Review Awareness Experience

Review of previous exercises
- Reviewed exercises from first 12 weeks (Refer to “List of Exercises” Dropdown toward the top of this page.)
  - Review of Walks
  - Review of Variations and other Exercises

Recommended Exercises
- Awareness Exercise – Continue to explore how you use T’ai Chi in your everyday life. Notice how you use it to perform everyday activities, or notice how you could incorporate it into your activities.
- Review Exercises – Choose 2 exercises from the past 12 weeks and practice them. Delve deep into the experience.

W-F Class 11/18

Discussion
- Review Practice
- Review Outdoor Experience

Review of previous exercises
- Reviewed exercises from first 12 weeks (Refer to “List of Exercises” Dropdown toward the top of this page.)
  - Review of Walks
  - Review of Variations and other Exercises

Recommended Exercises
- Awareness Exercise – Continue to explore how you use T’ai Chi in your everyday life. Notice how you use it to perform everyday activities, or notice how you could incorporate it into your activities.
- Review Exercises – Choose 2 exercises from the past 12 weeks and practice them. Delve deep into the experience.

Class 15

M-Th Class 11/16

Discussion
- Review Practice
- Review Outdoor Experience

Topic
- Review of Extended Bow Stance with Ward Off and Roll Back
  - With Brief discussion of variations
    - with Stepping
    - with two arms
- Review of Backward Walking
  - Noticing how the movement relates to the Roll Back movement
- Integrated Movements – Preparation for moving using props and can be applied to real-life applications
  - Turning Side to Side (toes pointed slightly out, knees always lined up with toes. Don’t twist the knees.)
  - Turning Side to Side with Weight Shift
  - Bow Stance, shifting weight back and forth and turning side to side
  - Bow Stance, shifting forward into an ape posture, shifting back into human posture
  - Bow Stance, forward into Ape posture while reaching down with one hand, shifting back into human posture
  - Make sure knees are aligned with toes on all of these. Do not twist the knees

Recommended Exercises
- Awareness Exercise – Continue to explore how you use T’ai Chi in your everyday life. Notice how you use it to perform everyday activities, or notice how you could incorporate it into your activities.
- Review Exercises – Choose 1 exercise from the past 12 weeks and practice it. Delve deep into the experience.
- Integrated Movement – Practice one or more of the integrated movements from above. Feel how the arms only move as an integrated part of the body.

W-F Class 11/20

Discussion

Review Practice
Review Awareness of T’ai Chi in everyday life activities
Discussion about how to make practice easier
- Make practice fun and enjoyable – play around with it
- Immerse yourself fully into it to feel as much as you can so that it is not just movements, but an experience
- Be aware of how the practice impacts your balance/stability and other areas of your life.

Topic

Review of Extended Bow Stance with Ward Off and Roll Back
- With Brief discussion of variations
  - with Stepping
  - with two arms
Review of Backward Walking
- Noticing how the movement relates to the Roll Back movement
Integrated Movements – Preparation for moving using props and can be applied to real-life applications
- Turning Side to Side (toes pointed slightly out, knees always lined up with toes. Don’t twist the knees.)
- Turning Side to Side with Weight Shift
- Bow Stance, shifting weight back and forth and turning side to side
- Bow Stance, shifting forward into an ape posture, shifting back into human posture
- Bow Stance, forward into Ape posture while reaching down with one hand, shifting back into human posture
- Make sure knees are aligned with toes on all of these. Do not twist the knees

Recommended Exercises

Awareness Exercise – Continue to explore how you use T’ai Chi in your everyday life. Notice how you use it to perform everyday activities, or notice how you could incorporate it into your activities.
Review Exercises – Choose 1 exercise from the past 12 weeks and practice it. Delve deep into the experience.
Integrated Movement – Practice one or more of the integrated movements from above. Feel how the arms only move as an integrated part of the body.

Class 16

M-Th Class 11/19

Discussion
- Review Practice
- Review Awareness of T’ai Chi in everyday life activities
- Discussion about how to make practice easier
  - Make practice fun and enjoyable – play around with it
  - Immerse yourself fully into it to feel as much as you can so that it is not just movements, but an experience
  - (I didn’t talk about this in class…) Be aware of how the practice impacts your balance/stability and other areas of your life.

Topic
- Integrated movements/Practical applications in everyday life.
  - Empty handed movements with hands/arms integrated with body.
    - Ape posture to T’ai Chi inch
    - Turning side to side
    - Bow stance, shifting weight and turning
    - Bow stance, shifting weight and turning from Ape to upright (T’ai Chi Inch)
    - Same as previous, but using one hand
    - Same as previous, but using stepping
  - Integrated movements from above, but using pillow as a prop to move around
    - We can apply this to all the movements from above
    - We also used a chair to pick up and put down the pillow – rather than reaching all the way down to the floor
- Walking
  - Started with Dragon Stepping
    - Applied different Integrated Arm positions
      - Full Arms
      - Holding the Balloon
  - Giant Walking
    - Big, large movements and steps
    - Owning/occupying the space
    - Lifting the feet up high with each step

Recommended Exercises
- Giant Walking – practice for 2 or 3 minutes – maybe before taking a “normal walk” (remember to scare the kids!)
- Integrated Movement with practical application
  - Pick up and move a prop (such as a pillow) with integrated movements
- Awareness – Notice everyday activities
  - That you use T’ai Chi with
  - That you could use T’ai Chi with
  - That you notice is destabilizing and would like to apply T’ai Chi to

W-F Class 11/25

Discussion
- Thanksgiving Chat
- Reviewed Practice and T’ai Chi in Everyday Life

Topic
- Integrated movements/Practical applications in everyday life.
  - Empty handed movements with hands/arms integrated with body.
    - Ape posture to T’ai Chi inch
    - Turning side to side
    - Bow stance, shifting weight and turning
    - Bow stance, shifting weight and turning from Ape to upright (T’ai Chi Inch)
    - Same as previous, but using one hand
    - Same as previous, but using stepping
  - Integrated movements from above, but using pillow as a prop to move around
    - We can apply this to all the movements from above
    - We also used a chair to pick up and put down the pillow – rather than reaching all the way down to the floor

Recommended Exercises
- Integrated Movement with practical application
  - Pick up and move a prop (such as a pillow) with integrated movements
- Awareness – Notice everyday activities
  - That you use T’ai Chi with
  - That you could use T’ai Chi with
  - That you notice is destabilizing and would like to apply T’ai Chi to

Class 17

M-Th Class 11/23

Discussion
- Review of Practice
- Review of T’ai Chi in Everyday Life
- Discussion of how to make practice easier to stick with (See email for more complete details of thoughts.)
  - Just push yourself to practice so you can form the habit of practice (this is only effective for some people)
  - Make practice fun and enjoyable – play around with practice
  - Pay attention to the benefits of practice – notice the beneficial impact it is having
  - Notice the deeper aspects of practice – Find more meaning than just the physical moves
  - Find a practice buddy – someone to Zoom with, or to touch base with by phone or email

Knee Structure
- Everyone has different bodily structures. Proper knee alignment may not relieve pain if there are underlying conditions present.
- Knees built as hinge joints – they are meant to only bend forward and back
  - They are never intended to bend inwards or outwards (bending outwards is not a problem for many people – bending, or collapsing inwards is a concern form most people.)
- If we keep our weight over the Bubbling Well point in our feet, we are far more likely to have our knees in alignment
- Please note that everyone has different body structures. If your legs are structured differently, you may need to make accommodations.
- T’ai Chi likes to have us use a slightly outward expanding to help achieve knee alignment
Walking Up Stairs
- Safety is the primary concern. Always do what feels safest to you.
- Three-Part Process:
  - With weight aligned over Bubbling Well, move other foot onto the next step.
  - Shift weight over Bubbling Well of the front foot (the one now on the higher step)
  - Push down into the ground with the front foot (staying aligned over Bubbling Well) , releasing the back foot and allowing to rise to the next step
- Wider steps will be easier on the knees and will provide more stability.
- Use the railing for added stability, but primary focus of balance and stability must be with the feet and legs.
Walking Down Stairs
- Walking down stairs is more challenging and more dangerous than walking up stairs. The processes below are meant to mitigate those challenges, but will not eliminate them. Safety is the primary concern. Always do what feels safest to you.
- Option 1 – Walk Down Sideways
  - One challenge with walking down stairs is that our bent knees do not support our weight as effectively when we have shifted our weight forward past the Bubbling Well as we step downward.
  - Stepping down sideways allows us to keep our weight over the Bubbling Well of the foot on the top step while we sink down to lower our foot onto the next step.
  - Keep your weight within the Bubbling Wells of each foot. Do not allow your weight to go to the outside of thee feet, especially of the downward foot. (We do not want to tip our weight down the stairs.)
- Option 2 – Walking Down Forward
  - With weight over the Bubbling Well of the rooted foot, extend the other foot forward.
  - While still balanced over rooted foot, sink down an inch or two allowing the front foot to drop closer to the next step. (You will not be able to lower it all the way down while still balanced over the rooted step.)
  - CAREFULLY, shift your weight forward to drop down to the next step. IMPORTANT! Allow your weight to go only as far as the Bubbling Well on the lowered foot. DO NOT allow your weight to shift past the Bubbling Well as this can pitch you forwards down the steps.
  - Release the back foot and repeat the process.
  - Wider steps will be easier on the knees and will provide more stability.
  - Use the railing for added stability, but primary focus of balance and stability must be with the feet and legs.

Recommended Exercises
- Stairs – I strongly urge you to practice using stairs – both up and down. This will allow us to discuss this for our next class and adjust the process if needed
- Giant Steps – Practice for 2-3 minutes, with “normal” walking afterwards.
- Integrated Movements – Practice the integrated movements from the previous class. You can practice empty handed or with a heavier object (such as a stack of books, pots or pans, a stone, etc.).
- T’ai Chi in Everyday Life – Notice when you use T’ai Chi in everyday activities (or when you could use it).
  - Option: take a 30 minute period of time and do everything (no matter how big or small) with T’ai Chi principles.

Class 18

M-Th Class 11/30

Discussion
- Catch up on Thanksgiving
- Review of Practice
  - Stairs
  - Giant Stepping

Walking Up Stairs
- Safety is the primary concern. Always do what feels safest to you.
- Three-Part Process:
  - With weight aligned over Bubbling Well, move other foot onto the next step.
  - Shift weight over Bubbling Well of the front foot (the one now on the higher step)
  - Push down into the ground with the front foot (staying aligned over Bubbling Well) , releasing the back foot and allowing to rise to the next step
- Wider steps will be easier on the knees and will provide more stability.
- Use the railing for added stability, but primary focus of balance and stability must be with the feet and legs.
Walking Down Stairs
- Walking down stairs is more challenging and more dangerous than walking up stairs. The processes below are meant to mitigate those challenges, but will not eliminate them. Safety is the primary concern. Always do what feels safest to you.
- Option 1 – Walk Down Sideways
  - One challenge with walking down stairs is that our bent knees do not support our weight as effectively when we have shifted our weight forward past the Bubbling Well as we step downward.
  - Stepping down sideways allows us to keep our weight over the Bubbling Well of the foot on the top step while we sink down to lower our foot onto the next step.
  - Keep your weight within the Bubbling Wells of each foot. Do not allow your weight to go to the outside of the feet, especially of the downward foot. (We do not want to tip our weight down the stairs.)
- Option 2 – Walking Down Forward
  - With weight over the Bubbling Well of the rooted foot, extend the other foot forward.
  - While still balanced over rooted foot, sink down an inch or two allowing the front foot to drop closer to the next step. (You will not be able to lower it all the way down while still balanced over the rooted step.)
  - CAREFULLY, shift your weight forward to drop down to the next step. IMPORTANT! Allow your weight to go only as far as the Bubbling Well on the lowered foot. DO NOT allow your weight to shift past the Bubbling Well as this can pitch you forwards down the steps.
  - Release the back foot and repeat the process.
  - Wider steps will be easier on the knees and will provide more stability.
  - Use the railing for added stability, but primary focus of balance and stability must be with the feet and legs.

Recommended Exercises
- Practice Reminder– Practice of these exercises is very important. Practicing will help us internalize these movements so that they become more natural to us. If we don’t practice, this will not happen. Now that we are exploring real world applications, it is especially important to practice the movements.
- Stairs – I strongly urge you to practice using stairs – both up and down. This will allow us to discuss this for our next class and adjust the process if needed
- Integrated Movements – Practice the integrated movements from the previous class. You can practice empty handed or with a lightweight object (such as the toss pillow).
- T’ai Chi in Everyday Life – Notice when you use T’ai Chi in everyday activities (or when you could use it).
  - Option: take a 30 minute period of time and do everything (no matter how big or small) with T’ai Chi principles.

W-F Class 12/04

Discussion
- Review Walking up and down stairs
- Review Other Practice

Integrated Movements
- Emptying Out to open up awareness
  - Walking with awareness
- Integrated movements with Toss Pillow
  - Integrated movements using a light prop such as a pillow.
    - Ape posture to T’ai Chi inch – Lowering and Raising the Pillow
    - Bow stance, shifting weight and turning from Ape to upright (T’ai Chi Inch) – Lowering Pillow to Front Foot, Picking up and shifting back
    - Same as previous, but using one hand
    - Same as previous, but using stepping – “Emptying the Dishwasher”
- Integrated Movement – Brush Knee and Press
  - Stepping Out
  - While Shifting weight, bottom hand (same side as forward foot) “pushes downward” while top hand “pushes outward” (Use movement of torso instead of moving the arms)
  - Variation – When shifting weight bask, use top hand to pull back

Recommended Exercises
- Integrated Movement with a light prop (such as a toss pillow)
- Integrated Movement – Brush Knee and Press
- Walking Up and Down Stairs
- Emptying Out and walking with awareness

Class 19

M-Th Class 12/3

Discussion
- Review Practice – Mostly Stairs

Topic
- Picking Up a Grocery Bag ( w/ Handles)
  - Ape Posture
  - Ape Posture with One Foot Forward (Shifting weight)
  - Taking Item out of Grocery Bag and Putting in a Cabinet
    - Ape Posture with One Foot Forward Using One Hand
- Dragon Stepping
- Dragon Stepping with Integrated Hand/Arm Movement
- Giant Stepping

Recommended Exercises
- Integrated Movements with Props
  - Moving Things such as objects, bags with objects in them, etc.
  - Moving things in and out of Bags (or similar movement)
- Giant Stepping

W-F Class 12/9

Discussion
- Discussed Walking up and down Stairs
- Reviewed other practice

Core Exercises
- Walking- Aware Walking
- Standing- Aware Standing
- Rocking- Side to Side
- Pulsing- Ape to Human to Open
- Twisting- Integrated Movements, Turning Side to Side
- Walking-Aware Walking, noticing changes
- Standing-Aware Standing, noticing changes

Reviewed Brush Knee and Press
- Integrated Movement – Brush Knee and Press
  - Stepping Out
  - While Shifting weight, bottom hand (same side as forward foot) “pushes downward” while top hand “pushes outward” (Use movement of torso instead of moving the arms)
    - You can imagine bottom hand wiping across a high coffee table, while the other hand gives someone a “high five” across the coffee table
  - Variation – When shifting weight bask, use top hand to pull back
  - Use this movement to practice opening and closing a door

Recommended Exercises
- Core Exercises – This will be ongoing practice
- Brush Knee Twist Step – practice either or both of:
  - Empty Handed (just the move with no door)
  - Practice Opening and Closing a Door

Class 20

M-Th Class 12/7

Discussion
- Ice and Snow Conditions, shoveling, etc.
- Reviewed Practice, exp Stairs

Core Exercises
- Walking- Aware Walking
- Standing- Aware Standing
- Rocking- Side to Side
- Pulsing- Ape to Human to Open
- Twisting- Integrated Movements, Turning Side to Side
- Walking-Aware Walking, noticing changes
- Standing-Aware Standing, noticing changes

Integrated Movements
- Picking up the Grocery Bag – Ape Posture
- Removing items from the Grocery Bag – Ape Posture with one foot forward
  - Variations
    - Stepping
    - Bringing back foot in
- Brush Knee and Press Move
  - Step out with on foot
  - Turn with integrated movement
  - One hand (Same side as front foot) presses down a we turn
  - Other hand (same side as back foot) presses out as we turn – almost like giving someone a high five
  - Variation
    - After Pushing out, Pull back in (using integrated movement)
  - Movement is great for opening and closing doors – especially heavy doors such as car doors.

Recommended Exercises
- Core Exercises as listed above
- Removing items from a bag using integrated movements
  - Try different variations and difficulties (while still being safe)
- Brush knee and press
  - Either “empty handed” or using the movement to open and close doors, etc.