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Tai Chi Movements
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起势 (Qǐ Shì)
This is the starting position that prepares the body for Tai Chi practice, promoting focus and calm.
左右野马分鬃 (Zuǒ Yòu Yě Mǎ Fēn Zōng)
Parting the Wild Horse's Mane to both sides helps in improving balance and coordination, and is good for the waist.
白鹤亮翅 (Bái Hè Liàng Chì)
White Crane Spreads Its Wings is a pose that opens the chest and improves respiration, also aids in balancing.
搂膝拗步 (Lōu Xī Ào Bù)
Brush Knee and Twist Step encourages multi-directional coordination and improves digestion through abdominal massage.
手挥琵琶 (Shǒu Huī Pí Pá)
Playing the Lute, or Strum the Peipa, focuses on wrist flexibility and calming the mind through precise hand movements.
倒撵猴 (Dào Niǎn Hóu)
Repulse the Monkey is a backward stepping movement that improves spatial awareness and strengthens the legs.
左右搂膝拗步 (Zuǒ Yòu Lōu Xī Ào Bù)
Brushing the knee and twisting the step on both sides enhances overall body coordination and flexibility.
手挥琵琶 (Shǒu Huī Pí Pá)
This movement involves a gentle waving motion that can calm the mind and improve focus.
云手 (Yún Shǒu)
Cloud Hands is a flowing motion that improves upper body mobility and can relieve stress.
单鞭 (Dān Biān)
Single Whip builds lower body strength and stability, while stretching and opening up the shoulders.
海底针 (Hǎi Dǐ Zhēn)
Needle at Sea Bottom increases flexibility in the spine and calms the nervous system.
闪通背 (Shǎn Tōng Bèi)
Flash the Back is an exercise that promotes agility and flexibility in the spine and relieves tension in the back muscles.
转身挥腿 (Zhuǎn Shēn Huī Tuǐ)
Turn Body and Swing Leg challenges balance and coordination, while stretching the leg muscles.
蹬一跟 (Dēng Yī Gēn)
Kick with One Heel improves leg strength and flexibility, as well as balance.
双峰贯耳 (Shuāng Fēng Guàn Ěr)
Twin Fists Strike Ears boosts energy levels and engages the core, while also improving hearing and brain functions.
翻身撇身捶 (Fān Shēn Piē Shēn Chuí)
Turn Body and Chop with Fist aids in enhancing torso flexibility and liver health, as well as training reaction speed.
如封似闭 (Rú Fēng Sì Bì)
As if Closing Up is a movement that strengthens the body's protective qi, helping to fend off illness.
十字手 (Shí Zì Shǒu)
Cross Hands cultivates internal energy and promotes circulatory and joint health.
抱虎归山 (Bào Hǔ Guī Shān)
Embrace Tiger and Return to Mountain is a movement known to reduce stress and improve digestive health.
踢腿 (Tī Tuǐ)
Kick with Toe connects the body and mind, improves balance and leg strength.
摆莲腿 (Bǎi Lián Tuǐ)
Swing Lotus Leg helps to open the hips and improves balance and coordination.
弯弓射虎 (Wān Gōng Shè Hǔ)
Bend Bow Shoot Tiger increases upper and lower body coordination and promotes cardiovascular health.
金鸡独立 (Jīn Jī Dú Lì)
Golden Rooster Stands on One Leg develops concentration and is excellent for strengthening the lower body.
玉女穿梭 (Yù Nǚ Chuān Suō)
Fair Lady Works at Shuttles is a movement that improves hand-eye coordination and stimulates acupressure points in the hands.
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