Tai Chi Training - January 19, 2026 (TC4L-07)

[laughter] Hello.

>> She was doing a snake. [laughter] Okay.

And she came up from the snake. Yeah.

Right.

>> Can I say >> welcome? Welcome. Um,

>> welcome? Welcome. Um,

Tai Chi is elusive and everyone will have an opinion.

You're the one that has to sort it out.

No one can sort it out for you. We have

to you gain information from many sources and then you have to learn how to put it together.

>> I call it reconciling reconciling all the information for you.

>> Yeah. So later on when we get in, you notice I have some I guess you don't notice I have some chairs that are out and you know the the dues with the uh

going away and and and what we're going to be doing today is is the push out.

Where did this come from? And um I was lucky enough that Mr. Moy wanted me to work with health recovery. So he showed

me these ways of doing things to help people get stronger with their legs. So

um eventually we will know why and then you can actually help people who aren't strong enough in the legs and and how to get them to stand up and sit down out of a

chair and make them work to become stronger. And if they're not willing to

stronger. And if they're not willing to do it, don't give them any help.

That's how plain and simple it is. If

they're not willing to do what they need, then there's no use putting in the time trying to get through the 108 moves because if you haven't got leg strength, you don't have balance. You don't have

balance, you can't do Taichi. So, just

to kind of start things up to get us moving. Um, let's go up to and including

moving. Um, let's go up to and including the first raise hands in the Taichi set a bit about seven moves seven and eight.

Do it the way you feel like doing it.

There's no one. I'm just going to call the names out. It's

>> just to get you moving.

>> Just to get you because you shouldn't do das without warming up a bit first. You

should always just get yourself and doing jam jungs or doing the standing foundations. [laughter]

foundations. [laughter] >> I'm not going to warm up this part.

>> Yeah. Ain't going to get nothing going.

So, raising and lowering of arms. Commencement of Tai Chi.

Left grassird's tail.

Grass bird's tail.

It's got three wonderful pieces to it.

Savor each one of them. They all do something different.

Turn around and whip out.

Raise hands.

>> White stork.

>> Thought you said to the first race.

>> Yeah, white stolings. Oh, that's

>> You said raise hands.

>> Did I say raise hands? Oh, the second raise hands. Well, just keep on going.

raise hands. Well, just keep on going.

>> Strum the paper.

>> Yeah, strum the paper.

>> First strum the paper. What do you think girl?

>> Here we are. We got here. We finally got here. And the reason I stop here because

here. And the reason I stop here because most people float through it. And you

have to know what it feels like that this is bringing the hand up, which is lifting the head up, which is moving the J pillow. And this one here is shifting

J pillow. And this one here is shifting you into the right hip. So knowing what the move is doing kind of helps you with what you need to do.

>> It's just so apparent when I see people doing Tai Chi and even by the questions.

All they want to know is the positions to go through. It's not about the positions. You know the positions.

positions. You know the positions.

What makes those positions effective?

what makes you move into those positions without making it. So

that's what we're exploring. And when

you start doing that, it changes your outlook on how to do Tai Chi and what you're seeking. So you're missing out on

you're seeking. So you're missing out on something if you just, oh, was I supposed to put it upright or was it a little on an angle or was it out here?

>> Three inches. Was it two inches? Was it

quarter inch? No. This

>> You know what? when you hit it, it just it goes it just puts it in the right place.

>> So the animal forms that Mr. Moy designed within I shouldn't say Mr. Moy, Mr. Moy was one of the ones who developed a style, but the one who

created this went out into the woods and spent years out there watching animals.

>> So there's five animals associated with Tai Chi.

>> Yes. And the first in my mind is finding balance. And finding balance is the

balance. And finding balance is the stork. Finding the stork. So when you're

stork. Finding the stork. So when you're moving this time through that same piece of movement up to uh strum the paper.

>> Yes. First strum the paper.

>> Um may believe that you are a stork and you've got to pick your foot up and you got to put it down into the mud before you can pick up the next foot to put it

down into the mud. And you don't want to disturb the fish. Have you ever seen a flamingo or a stork shuffle?

>> No.

>> They're clumsy to use that joint in their leg.

>> Yeah, they have to pick up.

>> I'm not saying >> Yeah, >> but >> pick it up.

>> It It gets picked up >> and put down into the water and the water's only, you know, 68 inches deep.

If you can just have the illusion that you are a stork doing taichi, >> you're not the little kid slashing

through the puddle. Okay, no slashing.

>> So again, your thoughts, your impression, your feeling of how a crane would do the set up to and including what we did.

>> You're elegant >> raising and lowering of arms. Commencement of Tai Chi.

Here starts the stork walking and then the movement.

Lift up the knee. Put the foot down into the water. Then move.

the water. Then move.

I'll just stay in this spot for a while to check out and see if there's any fish around. Don't be looking down. Looking

around. Don't be looking down. Looking

for the water swirling.

Oh, there's some fish behind me. I have

to turn around all on one leg and then pick up the knee. Put the foot into the water.

knee. Put the foot into the water.

Don't make too many stomping actions going into the water.

Just place the heel down. Raise the

hand. Shift the body.

Put your foot down. Cross your arms before you can slide across.

And then come in and put your foot down and stand up.

Then you roll open.

Complete the step forward and go through the actions and bring your back foot in and stand up. And again, pick up the knee, put the heel down, and raise

hands.

So, learning to move like a crane, learning to put yourself in the right position that you can put your foot back down again without

causing a lot of disturbance in the water. And then when the foot goes into

water. And then when the foot goes into the water, you want to slip it into the mud a little bit so you can get some foundation. So, I do know that cranes,

foundation. So, I do know that cranes, and there's happens to be two cranes on the wall here. I know you can't see them correctly, but when they bend their leg,

uh, it's the other way around.

[laughter] >> So, if you're being really picky about what we say, >> like, >> um, yeah, they're like kind of >> Yeah, but you can when your knee comes up, your heel goes back a bit.

>> Use the joint.

>> Use the joint. lose all your joints when you're doing these movements as opposed to stomping through. So that gives you an

stomping through. So that gives you an illusion to work with. And you know, if you do a whole set like that, you know, then you could move through another animal form later on, which would be the

snake, which you know, kind of worries about turns or thinks about turns. And

so the snake, you know, you get more turning to the right and more more turning to the left. And you get into the tiger and you get into being a little bit more grounded with the feet.

Really get the feet grounded. Get the

get the purpose of the arms and the legs with good tension to it.

>> Tigers don't.

>> They're not pretty. [laughter] Okay.

Now, the cheetah, >> they're very definite.

>> That's the flexibility of the spine.

>> Cheetah, I am not.

>> So, your flexibility of your arms, your legs connected to the spine. And then

the final one, and you don't got to worry about that one because if you do the first four, the dragon will show up, which is just internal heat. It's just

internal energy moving through your body. So, know the animal forms, know

body. So, know the animal forms, know why they are needed, and work from there. to go into um a review of the

there. to go into um a review of the reverse du as I call them or reach down to sit back. Um get your feet a little

bit wider than you normally stand. No

angle to start off with. If your feet happen to spllay out a little bit when you're doing it, leave it. Okay, leave

it. Don't try and change it between them. But that's telling you that you've

them. But that's telling you that you've gone down too far. That's telling you you've gone down >> or that you haven't started with your feet parallel.

>> Oh, that could be another one too with your heel not behind your toes.

>> You didn't think about it before you started.

>> So, the feet need to be planted. The

whole foot. You got to have ski boots on. You turn the hands around and you

on. You turn the hands around and you sit back behind your knees and open your butt. And then turn the hands over and

butt. And then turn the hands over and push down into the ground and rise up.

Turn the hands around. Relax back into your muscles, ligaments, and tendons.

Turn the hands over. Use your bones to rise up. Turn around. Settle back. Go

rise up. Turn around. Settle back. Go

back behind the knees. And then stand up, lengthening the quads. So when you go back, the distance between your knees and your hips increasing.

And then use that stretch to pull you back up through the bones. Two more.

Lengthen the quads. Lengthen the quads.

Lengthen the quads. And then use the bones to stand up. Sitting back should be natural and easy with not a lot of

work. On the way up, it's work. It's

work. On the way up, it's work. It's

work. It's work.

And then you >> relatively.

>> Yes.

Comparison.

Don't just leave yourself there to do another set. walk away from them. Okay?

another set. walk away from them. Okay?

Because when you put your feet in a certain spot and then you don't move them out, how do you know that's the right spot?

Maybe it needs to be a little wider.

>> Can you get there again?

>> Maybe it needs to be narrower. Maybe

it's a range between the two. This next

version relates to the same kind, but now you're doing more of a toyu. You're

doing more of a toyu >> toyu hands.

>> Toyo hands. So now you have your feet, you know, again, a little bit wider than your normal stance. Some people like to start off wider, but try and get under

yourself more as you do it longer. And

you start your hands around your heart, but they go out in a straight line. They

don't go up, they don't go down.

>> And your forearms are about parallel to the ground.

>> Elbows and wrists are even. Okay? And

then all you do is >> don't bring them these guys in because then >> they're not so parallel.

>> So elbows out elbows out in front of you. And then all you do is as the hands

you. And then all you do is as the hands start going away sit back. As the hands go away sit back. And then again use

your bones to rise up.

Let your arms stretch out fully all the way to the end. All the way. And move

your butt away from them so you're sitting behind your knees. and then push into the ground to stand up.

Relax. Just relax and go down to where you feel comfortable. And then use that to push into the ground. Again, the same

thing. Lengthen your quads. Lengthen

thing. Lengthen your quads. Lengthen

your quads. Move your hip back away from your knee and then push into the ground to rise up.

Last one. Reach out. Sit back.

Rise up and relax. Move away from your spot. It's so

relax. Move away from your spot. It's so

important when you're doing this style of duo to do what you would do in a regular toyo. And the wrists need

regular toyo. And the wrists need [snorts] to be settling. The thumb needs to be going underneath. The fingers need to be spreading. So when you're doing this, you're just not pushing out.

You're actually opening up the palm.

>> You're not pushing with your fingers.

You're not pushing with the top part of your palm.

You're aiming for a place. If you put your If you just laid your fingers gently down, you're >> they're folding them.

>> Your your fingers will more or less be right in the sort of the hollow of your palm.

That's where you're pushing from.

>> Well done.

>> Where we talk, we often talk about the two bones pushing out through the hands.

Well, that's that's about where it would be. Yeah. Right in there.

be. Yeah. Right in there.

>> And it needs to be as the wrists are moving, the ankles are doing the same thing. So, the wrists and ankles are

thing. So, the wrists and ankles are talking to each other. And then the elbows and knees are moving away from each other. and the shoulders and hips

each other. and the shoulders and hips are aligning. So yeah, if you if you

are aligning. So yeah, if you if you don't think about what you're doing and you just go through it for the sake of going through it, it's a good squat

and you're probably going to get squat from it. So let's go through that one

from it. So let's go through that one more time. You should have your breath

more time. You should have your breath back. We're you're going to do two more

back. We're you're going to do two more than last time. So again, find your feet forward and aligned. Hold. So, get the hands in front. Get the elbows out away

from you. [snorts] And then let the

from you. [snorts] And then let the hands get stronger and stronger and stronger as you go away. And then just

relax on the way up.

Oh, sorry. Relax.

>> Tom's um finger elastic over the thumb and little finger. That really

>> should make a difference.

>> Gets gets this going. gets the hands open.

>> So you basically your tiger's mouth becomes stronger.

>> So now we got to start now we got to start over again.

>> Sit back, reach out, >> change the wrist, change the thumb, change the fingers, and then just let everything relax as you rise.

The arms get stronger and you just relax. The arms get stronger, then you

relax. The arms get stronger, then you just relax. Now you use the bones and

just relax. Now you use the bones and you relax your hands. So now you're getting equal opposite on the way down.

Use the hands. Get the strength, but relax the body here. Use the body. Relax

the arms. Sit back. Reach out. Stay back.

Sit back. Reach out. Stay back.

>> Elongate from the knee.

>> And then three more.

>> Reach up. I did.

>> Oh, [laughter] settle back. Elongate the quad.

settle back. Elongate the quad.

Push into the bones.

Last one. Relax the muscles, ligaments, and tendons.

And push into the ground to rise up. And

then just relax.

So if you've got mobility and you can do a regular danu, this is just a training tool to help you

or teach you how to sit behind the knees, how to get behind the knees. But

if you don't have real good, maybe you've been using a walker, maybe you're in a wheelchair, maybe you're again your mo mobility is not as good. I'm gonna

get my my trusty chair and Val's gonna get her trusty chair and knowing how to

first use the the reverse du to stand up. So what you do stay standing and

up. So what you do stay standing and then all you do is the hands are down beside you and then as you sit back move your hands away from you. Move your

hands away from you. Move your hands away. When you find the chair, bring the

away. When you find the chair, bring the hands down.

I guess we should let them relax. Raise

up. To stand up, turn the hands around, start them coming up, and then push into the ground and stand up all the way.

[laughter] >> And then allow them to relax.

Turn the hands around. Sit back.

Sit back.

Sit back until you find the chair and then relax back into the chair.

Turn the hands around and then start reaching out and push into the ground.

And then relax.

Turn the hands around. Sit back. Reach

out. Sit back. Reach out. Sit back.

Reach out. and then relax.

>> When you're coming up, don't be so quick.

Make sure you've loaded up your feet.

>> Get your weight forward. That's why I say get the hands moving.

>> Your hands move a little before because you're loading up your feet so that you can push into the floor.

>> If you don't do that, then you're you're going to bend over more. You're going to use other parts of your body that you don't really want to do. So that's just using this every day. You're in the seat

if you can. Okay, this is I'm going to show you different ones, different progressions. This is the re just the

progressions. This is the re just the reverse one. So your hands are in, you

reverse one. So your hands are in, you start the hands going, you load the heels, and then you push into the ground and rise up. And then you just relax the

hands back down again.

And this standing up teaches people how to stand. You roll the hands around and

to stand. You roll the hands around and then you sit back into the chair. You

sit back into the chair. You sit back into the chair. [laughter]

>> She's interfering with my space.

>> He's got his hands like this.

>> I got mine a little wider. Yeah,

>> it you'll you'll find if you do them too wide, >> it's not as effective. It's the forward motion that will get you up.

>> So that's the up and down. Now the toyu one again, the same thing kind of happens, but the hands are reversed. So

when you go to stand up, you shoot the hands up. Don't shoot them forward.

hands up. Don't shoot them forward.

Shoot them up to an angle. So you have your hands palms up.

And then you shoot the arms out, load, and stand up.

And now you bring the hands back in toyu position and push the toyu back as you sit down.

Then you bring them back in. Turn the

hands over. Shoot the hands away. And

then push into the ground to rise up.

And now bring the hands back to the heart. Turn the hands over and toyu toyu

heart. Turn the hands over and toyu toyu toyu toyu toyu. And then bring them back. Turn the hands over at your heart.

back. Turn the hands over at your heart.

Shoot them up away from the heart up to the eyes. You'll rise up. bring them

the eyes. You'll rise up. bring them

down to the heart and then go out in a nice straight line.

When Mr. Moy was helping me or trying to get me to understand, it was not about the 108 moves. It was about the foundation

moves. It was about the foundation exercises. It was about having good

exercises. It was about having good duos. A dong especially toyos were also

duos. A dong especially toyos were also work in balance in a in a different way in a in a different way but du you have to have the strength to do it and

sometimes you had to actually hang on to a kitchen. Yeah, that was a nice rise

a kitchen. Yeah, that was a nice rise and then bring him back into you and then just and this way doing it this speed is

actually working on strength better. At

first, you won't be able to go slow.

They won't be able to stand up all the way. You may have to help them, but over

way. You may have to help them, but over time, it's going to work. And that's why the da bar that we have here in the side of the room, I don't know whether it goes over that far or not, but it

should. And you just have your chair in

should. And you just have your chair in front of the kitchen sink.

You have your hands holding the bar. And

then you sit back in the chair. You sit

back in the chair. You sit back in the chair. But now you have to relax and put

chair. But now you have to relax and put your hands on your knees.

You wait for a second. Then you bring your hands up on the da bar or the kitchen sink. You lean forward. You push

kitchen sink. You lean forward. You push

into the ground and you rise up. You

wait there for a bit. Put your hands down beside you. Release it from the bar. Then come back to the bar and

bar. Then come back to the bar and slowly sit back behind your knees and sit down.

Once you've sat down, take your hands and put them on your knees afterwards.

The resting is as important as the doing. It's not about going up and down.

doing. It's not about going up and down.

It's about finding that pressure that you need to lean forward and then push into the ground to stand up. And then do you still have balance when you're

standing up?

So, these dues that we've been showing you, and we're going to relate them into the one-legged duo, was a training tool to help people get stronger to do the

real go down and up or the general public one. This was more of a health

public one. This was more of a health recovery one, but I found they taught me an awful lot. So, the chairs can go away.

It's good to practice some for if you need to help someone. At first, you seen Valerie stand up and sit down the first couple times. She didn't really know

couple times. She didn't really know where to put her weight. It wasn't where a little too.

>> She thought it would be She thought it was easyish, but it wasn't.

>> No. Every time you do it, >> yeah, >> you will experience some oops.

>> Oops.

>> You do an oops >> and you learn by your oopses. Learn by

your oopses. So, let's just do some one-legged duas with the rise and fall on the left side and then we'll go to

the toyu version. This is where you stay left foot 45 balance step in front.

You're going to stay to the angle to turn the hands around and you sit back away from your hands and lengthen the quad. And then you turn the hands over

quad. And then you turn the hands over and then you rise up and push down.

>> Remember, no weight. No weight in the front leg at all. It's all in the back heel. All in the back heel. And then

heel. All in the back heel. And then

push into the ground.

Open up and relax into your muscles, ligaments, and tendons. And keep

balance. Don't throw yourself off balance. And then use your bones to

balance. And then use your bones to stand up.

And now again, reach back and away and stand up all the way.

So to do the version we just did on this same side, just bring the hands out in front of you.

>> Okay? Just remember,

>> no tipping.

>> This is even. This is not even.

Keep keep your hips level.

>> Level. This may make it easier for that.

So you push the hands away as you sit back and then you push into the ground and the hands come back to you.

Both knees bend equally. Both knees bend equally.

And you stand up with two straight legs.

Both knees elongate the area between the knee and the hip. And then you rise up to push away. Two more. Sit back. Sit

back.

And then rise up.

Last one. Find your keep your angle, keep your direction, keep your balance and work those leg muscles and then relax.

This will affect your breathing in a different way than the reverse ones. So

now I'm going to go to my right side.

Left foot's balanced in front. You have

to find out where you need it. Your

hands. We're going to do the reverse ones to start off with. The hands go up.

You go back and down.

You turn the hands over, you rise.

You turn the hands over, you sit back behind the knee, lengthen the quad, and then rise up. Keep your eyes forward and

away. Don't look down.

away. Don't look down.

Just use the spine the best you can.

This is the last one of this version.

Good, good, good. Now bring the hands up in front of your heart and push back.

Lengthen the quad and then push into the ground. Use your

bones.

Relax into the muscles, ligaments, and tennis. Let the arms extend

tennis. Let the arms extend and then relax.

Lengthen the arms as much as you can.

More. More. More. Now lengthen the legs as much as you can. More. More. Now you

can relax and stretch the arms out as much as you can. And now stretch the legs out as much as you can. Last one.

Down and up. Reach. Stretch. Push. And

push up. And finish off. And relax.

>> The reason why Tom's saying more, more, more.

>> You see a lot of this.

>> Yeah.

>> I don't want to arms are not straight.

It has more of an effect because what's doing if I leave my hands here? Look at

my body. If I raise them up, what's happening to me?

>> My structure is changing. My structure

moves back. It'll gives me room to elongate from top to bottom.

And if you just do this, >> not enough. any other thing that's gonna happen, you have to use muscle to do it.

>> So if you really want to work the internals inside yourself, you have to ext you have to extend the externals as much as you can and the reaction between

the arms and the legs is reacting to the spine and of course the spine is tugging on all your organs on different umbilical cords. So all the way stretch.

umbilical cords. So all the way stretch.

So the front leg basically the same thing. Basically the same thing. We have

thing. Basically the same thing. We have

our left foot at 45 and our right foot is in front. And now we're not going to be looking to the angle of the foot.

We're going to be looking forward. And

now our >> direction of the front foot >> front foot. So you're going away. You're

not turning. You're just going away.

You're just going back. You're still

elongating the quads, but you won't be able to do it as much because the angle will actually do something better. So,

>> if I had my back to you, I'd be mooning you.

>> Yeah. So,

>> mooning you, >> but it's a it's a slight moon. It's not

a big moon.

>> It's not a big moon.

>> Not a big moon. So, your hands are down.

You turn them around.

>> Volkswagen. You hit a Volkswagen diesel.

>> Yeah. So sit back >> with with 10 people >> and then rise up.

Soften both knees and rest into the front hip and lengthen your arms all the way. Now lengthen your legs all the way.

way. Now lengthen your legs all the way.

Turn the hands around. Lengthen your

arms all the way. And then stand up all the way. Turn around. Sit back. Rest

the way. Turn around. Sit back. Rest

into the front hip. And then stand up away from it. Last one. Turn. Reach.

Settle.

And then boom. Stand up.

Now to go to the other one. Bring your

hands in front. Same leg. I'm going to torture that one leg first. But you know what it feels like to sit back. You

still sit back the same way, but the hands are going away. And then you stand up all the way.

And now you strengthen your arms. Arms. All the way. All the way. All the way.

Good. Now you can rise up all the way.

Sit back. Soften both knees. Get your

hands stronger. Let the hands relax, but use your bones to stand up. Two more.

All the way down. All the way out. All

the way relaxed. And then rise up.

You're resting into the right hip, the front hip, not the back hip. You will

turn a bit, but don't worry about it.

And then rise up. Let the hands go down again.

If this is not affecting your breathing, do more. [laughter]

do more. [laughter] Just do more. So, let's go to the other side. Right side, 45 left. You're

side. Right side, 45 left. You're

looking towards the front foot. Your

eyes are high and far away. You rotate

the hands around and you lengthen the quad. You lengthen the distance between

quad. You lengthen the distance between the le knee and the hip. And then you rise up and straighten your legs all the way. You turn the hands around and

way. You turn the hands around and lengthen the arms all the way. All the

way. All the way. And then change it and strengthen the legs. Rise up through the legs. Relax into the legs. Reach out

legs. Relax into the legs. Reach out

with the fingertips.

Relax down with the arms. Stand up with the legs. Two more.

the legs. Two more.

Learning to enjoy these. Front hip. Sit

into the front hip. Lengthen the knee.

Hip relationship.

Now you bring your hands up in front of your heart and you sit back behind the knee and lengthen both the quads.

Both the quads are being lengthened, but you're only using the back quad to do the work. They're both moving similarly,

the work. They're both moving similarly, but the weight is in the back leg only.

And you're coming up through the bubbling springs and you're going down into the bone or the heelbone itself. Just two more.

Reach out more. Reach out more. Reach

out. Good. Don't bend over that much, but reach out more. Reach out more.

Reach out more. And then stand up all the way. And

the way. And >> bending over would be this.

>> That's Yeah, you're not really getting an effect.

>> This is a bend over, >> which is not >> There's no bend over.

>> It's a It's a The spine goes back. An

angle will be created, but it's a slight angle.

>> Really on this one. Really slight.

really slight because you're sitting into the front hip >> because number one, you're not going as low. You can't [clears throat]

low. You can't [clears throat] >> because of the angle that you're you're facing. You can't anatomically we cannot

facing. You can't anatomically we cannot go low. So, but you may try

go low. So, but you may try >> if you like. So

in doing these actions for let's say for instance strum the paper learning to what why the hand

that's going up is to lift the spine up and the hand that's going across is to rest into the opposite hip. So if I did this towards the screen,

two hands are doing it opposite things to handle two different parts of the body. It's not squeeze. It's not squeeze

body. It's not squeeze. It's not squeeze the bubble. It's not play the bag pipes.

the bubble. It's not play the bag pipes.

Okay? It is, but you have to understand what it's doing. So you get a wonderful brush knee in the back foot comes in and you get a beautiful jam jung off to the left.

Right. Sorry. You put the heel down and the left hand goes up and the right hand goes into the left hip. So this is coming, it's not going around, it's

actually going up and this is moving into the opposite hip.

So the two hands, this is to keep the jade pillow up. This is to move into the joint properly. So watch Valerie couple

joint properly. So watch Valerie couple times to the side or brush knees from the paper.

So this is the wonderful. You have to stand up all the way first. All the way.

Two straight legs. The heel goes down.

Two straight legs. And now you soften.

One picks up the head. One goes into the front hip. And then she's just going to

front hip. And then she's just going to open up to the side. Complete her step forward and do another brush knee. Then

this is where she's going to take her time. Get her jam jong in. put the heel

time. Get her jam jong in. put the heel down while she's still standing. And

then she brings the left hand around into the right hip. And the right hand goes up. Right hand into the left hip.

goes up. Right hand into the left hip.

Boom. And then you're going to find a reaction.

>> I don't really lift my hand.

>> No, it kind of goes away.

>> You're going kind of back from it.

>> So again, it's it's what you're doing will affect where these arms end up. Yeah.

>> And when it falls into place, it just >> Let's just do a few strum the paper brush knees. And

brush knees. And >> if you can't think of two things at once, >> first think about lifting the head up.

Lifting the head up. And then once you got the head up, bring the other hand across into the right hip. The head goes up first before the hip comes across. So

the timing is not together. It's head up and then bring the hand across because you're resting. So brush knee left.

you're resting. So brush knee left.

Bring your back foot in. Stand up all the way. All the way. Two straight legs.

the way. All the way. Two straight legs.

Heel down. Two straight legs. Now bring

the left hand up. Let the right hand go into the left hip. And then open up to the right. Complete the step forward.

the right. Complete the step forward.

Drop the hand to the heart. Push out.

Back foot comes in. Stand up. All the

way. All the way. All the way. Put the

heel down where you're still standing straight. Then shift up and across.

straight. Then shift up and across.

And now open up to the right. Onelegged

duo to the right. Go forward. Reach out.

Stand up all the way to the top.

Onelegged du into the left hip.

Onelegged du into the right hip.

Complete the step forward. Push away.

Last one in all the way up. Onelegged du

into the left hip onelegged du into the right hip and open up. So you're

transferring from one side to the other with onelegged das. And they both should hurt equally.

And getting this getting them to work together is not easy. Want to go in the other direction? Sure, why not?

>> I'll let them go straight.

>> You were going to go straight?

>> Yeah.

>> Fine. I'll go straight, too. [laughter]

So, we're going to come towards the camera and uh again, uh brush knee. Yes, brush knee. [snorts]

The back foot comes in. You stand up all the way all the way to the 45. Heel goes

down. And then you raise the left hand and bring the right hand into the left hip. and then open up into the right

hip. and then open up into the right hip. Complete the step forward. Push

hip. Complete the step forward. Push

away. Push out. Bring the back foot in and stand up to the 45.

Once the heel goes down, settle into the left hip.

Open up through the right hip.

And then step away. Go through and reach out. Last one. Come in. Come up.

out. Last one. Come in. Come up.

Heel down. Settle into the left hip.

Keep the head up and then open up to the right.

Now, if you don't want to hurt yourself, which is a lot of times people aren't told not to do something and then they

allow them to go ahead and do it and then they say later, "Well, maybe you shouldn't have done that."

When you're doing strum the paypaw brush knee, try not to roll the hand behind you because then you're coming off the ball joint and you can't do it properly.

So when you watch Valerie come in this direction, watch that she doesn't throw her arm behind her. She does throw the paper and then she opens up to the side.

So if she does this, you're going to roll and you're going to hurt yourself.

You reach out, not behind yourself. So,

here's your beautiful standing up. The

heel goes down. You raise

and then you open up to the side and then you complete the step forward and reach out and go. Watch her right hip when you do this. Watch it one more time. She's going to be up there. The

time. She's going to be up there. The

heel's going to go down and she's going to rest. Now, she's going to open up

to rest. Now, she's going to open up through the joint and she's opening up flat through the joint. If you watch her do it this next time, she's going to stand up [snorts]

all the way, but then she's going to drop her right hand back afterwards. And

watch the difference in what's happening to the hip.

>> Back.

>> Back and open. See, now she's overturned. She's not on top of her ball

overturned. She's not on top of her ball joint anymore. She's going to hurt

joint anymore. She's going to hurt herself >> in time. Maybe you can go back a little bit further, but never aim behind

yourself because your shoulder blade is going to go in the wrong direction.

>> It opens because you >> you've opened, >> not because Oh, I I I can put my arms behind >> behind my back. Huh?

>> That is not what we're doing.

>> And you see so many people doing this and they're just setting themsel up for injury. And if the instructor doesn't

injury. And if the instructor doesn't care about their students, he doesn't say anything. And then they come to him

say anything. And then they come to him later and go, "Oh, my shoulder's really hurt." Well, yeah, because you're

hurt." Well, yeah, because you're throwing your arm behind your back. Get

it out to the side. You're using the ball joint properly.

>> Or you see a lot of one telltale sign that somebody's doing something is you see their shoulder, it looks like this.

>> You saw me the first time, it looks probably looks normal. That's not

normal. That's normal. That's a full rotation in there.

Then you can do something with it.

But halfway there.

>> No.

>> No.

>> No. Learn to learn how not to hurt yourself and then come later and say, "Oh, I guess maybe I should have done I should have done that instead."

>> We're always looking for that final product.

You work towards the final product.

You don't aim for the final product.

>> So if you watch Valerie now go from fist under elbow into the first repulse monkey. Okay.

There's a a a hand structure. There's a

positioning that again it goes to the side. Do not go behind yourself. It's

side. Do not go behind yourself. It's

your fist on your elbow. The first thing you do Oh, I wanted Okay. Just show

first. Okay. Stand up to the side. Yep.

Then you complete the step back behind you. toe, heel, and then you come

you. toe, heel, and then you come together.

And now this hand, front hand goes up, and this other hand cuts into the opposite hip, the front leg. So this

hand now is connected to the spine. And

this hand is connected to the hip. So

now they're doing two different things when you're doing it. That's coming from fist under elbow. Watch it one more time. Now just do it from fist under

time. Now just do it from fist under elbow. Yeah.

elbow. Yeah.

Because most people will throw the hand behind them when they do this. You have

to learn how to stand up.

>> Stand up.

>> Stand up.

If you go too far behind you, you're gonna be too twisted.

>> If you go lower, that's fine. But still

going >> whether you just go here or Yeah. Just

don't go behind. Because if you go behind, you're throwing the hip away.

And when you put this front foot back behind you, you're twisting.

>> You're you're twisting.

>> You're not you're not you're not standing. So stand up is the first

standing. So stand up is the first thing. So fist on you stand up. Then

thing. So fist on you stand up. Then

it's a nice toe heel going back and then it's a gathering and then a settling.

Learning that is important. So most

>> see how upright am I?

>> If I was sitting in a chair, >> that's what I am.

>> Yeah.

>> So >> you are sitting on a chair. A lot of times when you're moving through space, you think the more you do

in each angle, the more turn you do, the better it is for you. No, it's more about the joints settling and rising.

Not about twisting and turning. It's not

about twisting. It's about getting the joints healthy through movement. So,

let's just try a few fists under elbows.

Right foot.

Uh, left heel. Right. Or is it toe?

>> Heel.

>> Heel. It's heel. You open up to the right.

Toe. Heel. Back. And then you stand up and you rest down.

Try it again.

>> Would help if you stood to the corner.

>> Huh?

>> Would help if you stood to the corner.

>> Sure.

Stand up all the way.

Put your foot behind you. Stand up the spine. The front foot will change. Now

spine. The front foot will change. Now

rest into the right hip and get the left hand to cut back again. Fist under elbow.

again. Fist under elbow.

[snorts] Open.

Step back.

Rise up.

Settle into the right hip. Settle into

the right hip. Settle into the right hip.

which is called >> You're doing a little bit of >> I'm doing a little turny turny downy >> doing a little bit of this.

>> Oh, I'm doing a hippie.

>> Okay.

>> I'm drifting off to one side.

>> Drifting to the one side is very common.

Um >> try not to >> try to do that. Both cheeks are going back. You don't want to go in into the

back. You don't want to go in into the hip. You don't want to push the hip

hip. You don't want to push the hip joint out.

So that's called repulse monkey, right?

So when you get from fist under elbow, it's repul because you're resting into the right hip and you're moving the right foot. So that's why it's called

right foot. So that's why it's called repulse monkey, right? So you start off fist under elbow and you're going to rise up, step back behind you. You're

going to stand up and gather your hands and then you're going to rest into the right hip. Bring the right hand up and

right hip. Bring the right hand up and settle in. Now, repulse monkey to the

settle in. Now, repulse monkey to the left. Don't throw the hand behind you.

left. Don't throw the hand behind you.

Bring it out to the side. I like to put my heel right down on the ground first before I start moving back and up and

then come down. So, what I'm saying, if you're patient enough, if [snorts] you're willing to take this on, when you're doing the repulse monkeys

and you're doing this action, most people are moving back as their foot's going back, which is a way of doing it.

But if you want to work it a little bit better, you put your toe back, put your heel down, and then you come back and down.

You open up, toe back, heel down, and now I move back. If you're willing to do that, it's going to change your thought

of what a repulse monkey is because it's just so much easier just to fall back on every motion. It's really hard. And then

every motion. It's really hard. And then

getting this the the bagua because it's a reverse bagu. getting it longer, getting the heel down, and then you're getting a true, honest stretch on both sides.

>> If you think you can't move or do something with your hips and lower spine when you're doing it, you're going to be

really awkward.

You have to have the ability to uh react because as soon as this happen either your legs are gonna bend >> which it should.

>> Okay. When you put your foot down there's going to be a relax. It's going

to be a little due.

That happens. And then you're going to >> when you move back it changes the foot.

>> So there's this but it's not huge. It's

not big. It's just as big as this guy.

It's a little bagu.

>> So, there's going to be a change in the aspect of your hips.

Your knee may bend.

>> Your J pillow is going to change.

>> Something's things are going to change >> change >> depending on whether you put your heel down or not.

>> So, give this a try. This again, this not just the this is not the only way of doing repulse monkeys, but I found knowing where your body weight is during

the motion helps an awful lot. So heel

down all the way first before you come back. You'll see Valerie and I doing it.

back. You'll see Valerie and I doing it.

I'll be calling it out. Doesn't make it right. And we're going to do three

right. And we're going to do three repulse monkeys from fist under elbow.

So open up toe heel down all the way. Then rise up as you come back and settle down as you finish.

Open up to the left.

Toe heel down. Then rise up and settle into the left hip.

Open up to the right.

Put the toe heel down. As you rise up, the front foot changes. And now the front hip relaxes.

If you're willing to do that every time, it makes a big difference in how the muscle, ligament, tendon structure works. You're going to

find the lengthening of the spine easier. You're going to find the

easier. You're going to find the separation of the qua rolling back rather than you just falling back into the position.

>> No, just to check with reality, do I use that method? No, I don't.

that method? No, I don't.

>> But >> I keep I normally keep my legs straight.

>> Yeah.

>> Um but I do drop inside.

>> Yes.

>> So teacher says you can do that.

>> Um there's things going on. It's not

just uh hold it.

You do have to have a little bit of give relaxation in order for the joints to move properly. So, let's do this one

move properly. So, let's do this one more time and then we'll go to the next move, which means once you've trained this way properly, then flying at a slant can be done properly because the

heel is supposed to be on the ground first before you move. But let's do this one more time if you can. Fist under

elbow.

Open up to the right.

Toe, heel down. Now rise up. Adjust the

front foot. And adjust the front hip.

Open up to the left. Toe goes back. Heel

goes down. Rise up through the left, which changes the foot. And then rest into the left.

Open up all the way. Step back behind you. Put the heel down. Now turn

you. Put the heel down. Now turn

through. Rise up. and settle down.

So, if you've practiced this and you've done well, when you do flying in a slant, when you have to step back further, you're still resting into the

front hip more, but the step is longer and you have to wait till the heel goes down. So, watch Valerie go through

down. So, watch Valerie go through flying in a second.

>> I love this. [laughter]

So [snorts] >> so the same thing happens. She's going

to open up, but now you have to step back further. Toe, heel down.

back further. Toe, heel down.

Now that you have your balance, then you can drop into the back ankle. Rise up

through the front ankle. I like the half step here. So, you can settle down for a

step here. So, you can settle down for a one-legged duo. Complete the step

one-legged duo. Complete the step forward. And then basically parting of

forward. And then basically parting of wild horses mane to finish off the move.

It doesn't make it right, but it makes you pay attention to the procedure rather than >> good is that dawn you >> that is >> that you're doing and that's what the

half step kind of >> if you pay attention to you will be able to assess how good was that dawn you >> and then later on you can

>> was it up to my c was it up to capacity for yourself was it kind of hippie Um, were you kind of straight because you

knew you were going to go here? I know

it's to the corner. It's a real onelegged.

>> So, watch going the other direction and we'll do a few together. Just go from fist under elbow. Do repulse monkey right and then going into flying in a

slant. So, you open up,

slant. So, you open up, you step back, heel, toe, heel, and then move your body back and down. Same thing

happens here except you open up really step back with a longer toe heel. Now

you can soften down to the right and stand up with a half step all the way straight up. Now you can sit down

straight up. Now you can sit down properly. Complete the step and then

properly. Complete the step and then parting of wild horses mane or finish off the move. And it's a center. It's a

center reach not a outside reach.

>> Shouldn't be able to see my hand. Yeah.

Should be inside. you hidden.

>> So, let's try it. And if you do this in two directions, it'll give you more chance of your body remembering it, not your eyes. Because

you always do it the same way, you'll look for checkpoints where if you turn around a lot, the [clears throat] checkpoints go away. So, fist under elbow,

[snorts] open up to the side, step back, toe, heel, and repulse monkey to the right. The last one.

Open up to the left.

Down you go. Down you go.

Up you go with a half step.

Down you go. Onelegged du. Step out.

Turn. Onelegged du into the front leg.

Beautiful. Try the other direction. Fist

under elbow.

Open up to the right.

Toe heel down. Move your body back and finish the move.

Open up to the left. Toe heel back.

Now you can turn in.

Now you can stand up.

Now you can settle down. Now you can step out. Reach out. Push away. Get a

step out. Reach out. Push away. Get a

nice reach out.

I hope you're stretching out when you're I hope you're reaching out when you do that long step. This thing

>> trying to reach out to touch someone.

Resist pulling this arm back.

>> This arm should move back.

>> Yeah, you should be stretching.

>> You should be You should pretty much try to keep your body forward. And if your opposite hand has gone behind you, you're not going to be able to do this.

[snorts] It's got to be out. So what?

Watch when Valerie does flying at a slant. Because if she moves it behind

slant. Because if she moves it behind her, she'll twist her body to get the action. So this is why it's so important

action. So this is why it's so important that the hand comes out to the side.

>> So it's going in the same place as my repulsed monkey was.

>> Yeah.

>> But as I step back, it's coming.

>> It's coming forward.

>> Don't leave it here.

>> If I leave it here, [clears throat] [laughter] It's now behind >> behind you.

>> Behind me and this >> push away.

>> I'm going to take this and I'm going to keep it and my foot is moving away >> and the hand is reaching out this way, not behind you.

>> My head is going that way. My hand is going that way. And it's just my leg going back. And I keep this stretch

going back. And I keep this stretch going.

>> Nice starfish.

Nice starfish. That move makes me hot.

[laughter] >> So, if we want now, if you can, we're going to do fist under elbow. Three

repulse monkeys flying at a slant. White

stork spreads wings brush knee.

Did we do that earlier?

>> We're working on das.

>> Yeah. Onelegged da's.

>> No. Keeping

>> all over. Pull in. Keep the hips down >> centered and level.

>> So try pull your pants up.

Get your pants shirt down. Fist under

elbow.

Rise up.

Put the toe heel back. And then slide up and settle down.

Repulse monkey to the left. Toe heel

down. Then you rise up. Then you rest down. Last one. Open up. Toe heel down.

down. Last one. Open up. Toe heel down.

Up and go.

Flying at a slant. Hand out. Toe heel

down.

>> Soften down.

Stand up with the half step. Or you can sit back down again. And then reach out to the front. Bring your back foot in and stand up. and then rest into the

right heel.

Drop the right hand down.

Slide across your body. Come in for white stor spreads wings.

Turn open and finish off with a brush knee forward and out.

All those das.

You don't have to do a whole set. You do

this piece over and over again. You're

again one of the Mr. Moy phrases that sometimes people smirked at and didn't quite get it. He was trying to get you to polish your balls. So, he wanted the

the movement in through here and the movement in through here to polishing, taking some of those spurs off the joints, letting the ligament and tendon

open. So he thought wax on, wax off in

open. So he thought wax on, wax off in these two and these two when you're doing the movement of the set using the spine as the motor. So if we go in this

direction, start fist under elbow and do the same thing again. You think we can handle that?

Right foot 45, left heel up. [snorts]

Open up first.

Put your foot back only. Now move back and settle down.

Open up to the left. Put the heel down.

Now you can come through and finish off.

Open up to the right. Nice toe heel down. And then up and down and finish.

down. And then up and down and finish.

Flying at a slant. You just have to think resting down a little bit more and stepping.

Rest into the right hip.

Stand up through the left hip.

Relax down. Complete the step. Reach

out.

Bring the back foot in with the palms facing you. And then rest down. And then

facing you. And then rest down. And then

push down and through and across.

And then come up and around for white stor spreads wings.

And then open up for your brush knee.

Just go to strum the payey. I know it doesn't belong here, but stand up with your palms out. That's the only difference between standing up. You're

doing it with the hands out or hands in.

And you also have to do that for needle to sea bottom, which comes in another series down the road. I've seen a um I

agree this is a great >> reference video. Oh.

Best workout ever. [laughter]

>> Great stretch, Carmen Joelli. Okay.

Yeah, the standing up all the way and stretching out all the way is not applied enough. Um, but if you

really stand up all the way and you have your balance, the joints actually open.

If you never really straighten your arms all the way, the joint, as soon as you open it up all the way, then this joint opens. Once you straighten your legs all

opens. Once you straighten your legs all the way, these joints open. But if

you're always like a dinosaur, >> well, especially when I see most of us, me included, >> oh, crotch forward. [laughter]

>> It's the way we stand. But when we're standing up for Taichi, when you're moving, when you're getting when you're standing up, you should be on top of the balls, not hunkered over the balls,

>> behind them or in front of them.

>> Behind them or in front of them or sideways. You should be on top of it. On

sideways. You should be on top of it. On

top of them, which means getting your hips aligned so that you're on top of them, not into them. If you are willing

to take a look at the bone structure in an anatomy book, you can go on the computer and take a look at the the ball joint. And it's kind of neat because you

joint. And it's kind of neat because you have this you have this structure around that's holding the assembly. But the

neatest part is there's a hole in the middle of the bone and there's a muscle ligament tendon coming up through that hole and it's getting twisted around in

a vertical direction all the time. Even

though it may be turning this way, but there's a there's a a suspender through the center of the bone. Muscle ligament

tendons that attach that keeps the bone where it's supposed to be. We're very

good at tilting it back or tilting it forward instead of hanging off that tendon, hanging off of that. So, take a look.

>> And when you when you hang off it, when when you are on top of the ball, then your spine has a place to drop. If

you're down, it can't drop anymore.

You've now you've effectively blocked it.

>> Yeah.

>> But to pull it back and be on top.

>> Wow. Y

>> that's when this is a hanging motion as opposed to >> a push back crotch. Yeah. Misalignment.

>> Yeah. It's an alignment thing and it's rampant. [laughter]

rampant. [laughter] >> And as you do Tai Chi longer, your muscle, ligament, tendon structure is going to become better. Your joints are going to open up more and then you're going to be able to rest into these

spots later. You don't try and rest into them.

later. You don't try and rest into them.

You want to get them stronger to start off with. So, one more time from fist

off with. So, one more time from fist under elbow and then we'll >> then we have to go. [laughter]

>> Well, you can keep on doing it while we go on the zoo.

>> So, try your fist under elbow.

>> This goes way too fast.

>> It does.

>> Way too fast.

>> There's so many things. So many things.

Open up to the right, not behind you.

Put the heel down first. Then pick up the heel. Put the heel down.

the heel. Put the heel down.

Open up to the left. Put the foot down all the way. Pick up the front heel. Put

the front heel down.

Open up all the way.

Step back. Put your heel down. Pick up

the front heel. Put the front heel down.

Open up all the way.

Step back longer. Heel down. Turn down.

Move the left hand and left foot. Stand

up over. Relax down. Reach out. Stretch.

Bring the back foot in. Stand up all the way.

Heel down. Settle. Hand up.

Drop into the left hip.

And then slide over into the right hip.

Push down through the right hip.

Open up. Complete the step forward.

Brush knee. And I like to do strum the paper here just to kind of pin even though it's a needle it still teaches you to stand up and then just bring the hands up

>> because we're going to get into the needle to sea bottom next week and >> even I did something different in that that sequence that I took something that

I said for flying in a slant and I did it in repulsed monkey. What a

difference. [laughter]

What did I do?

I left my hand there even more when I put my foot back and I was getting a stretch a longer stretch than I normally do and it's like it made it feel even better.

>> Yeah. Flying at a slant if you can get the a simple flying in the slant for the three monkeys.

A simple and then get the major one later and then you realize, oh, it's the same thing, guys. Nothing really

changes.

>> It's just longer >> longer which >> but it's the same step >> and it kind of comes when you do lotus spin and kick you have that same elongation involved. So I had a lot of

elongation involved. So I had a lot of fun.

>> I did do >> and uh we're going to zip over to Zoom and those that want to come on and talk it's fine. And then those that need this

it's fine. And then those that need this program for the rest of the week work on your repulse monkeys. Work on

your one-legged dus in a different way.

Work on your regular dus in a different way. And don't be afraid to pull out a

way. And don't be afraid to pull out a chair and >> and have fun with it >> and know what it feels like. So you can actually if you don't do it yourself, you can't help them when they can't get

out of the chair. You have to know how to get them up eventually. So thank you.

Bye.