By training the principles of body-alignment and movement as described in the Tai Chi Classics, you can move with much more grace, fluidity, and power. Instead of wasting energy holding excess tension, relaxation can lead the way to more powerful movement. Here’s what Yang Cheng-fu said about it a hundred years ago (the following is adapted from YANG’S TEN IMPORTANT POINTS by Yang Cheng-fu (1883 — 1936) as researched by Lee N.

Every time I circle back to extended periods of posture-holding, I find all kinds of new layers in my practice. Lately, I’ve been holding Single Whip. I was shooting some other videos and I thought, “why not see what happens over those 30 minutes”. I had a mic on, so whenever I changed focus or felt some big internal shift, I made a comment. The end result, condensed down to 3:30, includes minute markers for each of the changes.

Here’s a sneak peek at some online learning support I’m doing with a Tai Chi group in Farmington, Maine. I went up a couple weeks ago to teach an afternoon workshop and this was the practice set we did by the end. The workshop participants also have access to a private Q&A forum, so as they practice between now and the next live training, I can give them feedback. I’ll probably add some new videos as we go to answer any questions that come up.

I’m sure I’ll have more to say about this work in the future, but we’ve just done a series of demos this fall highlighting the expanding role of evidence-based Tai Chi programs as public health interventions. When you look at the cost of a fall for older adults (I’ve heard figures like $20,000) and the good evidence that Tai Chi can reduce falls and fear of falling (now considered a risk factor for falling), it makes so much sense to fund Tai Chi classes all over: senior centers, assisted living facilities, community centers.