the Tai Chi Netguide - Long Yang Form

The Long Yang Form..

tai chi stances..

Basic warm up..

Chi Kung warm up..

Neck Exercises..

Circular Breathing..

Animated moves index..

Foot Sequences..

Form Lists..

Practice Hints & Tips ..

Progress in Practice..

form in small space..

The Tai Chi Netguide
a full and comprehensive online step-by-step guides to the Yang Forms and warm-ups

Basic Warm Up

exercise 3: Torso 1

exercise 3
torso warmup animation

UPPER TORSO
3: Arms - One Up - One Down

Gently raise arms from sides to hold a circle at chest level ("Embracing the Tree") - Palms inward with fingers pointing towards each other - and remember elbows down.
Raise/rotate one palm to face up and the other down, then raise and lower the arms accordingly.
To 'advance' this particular exercise -
Turn the shoulders and waist (with care) in the direction of the raised arm.
Repeat say 9 times each side/way.
Conclude this exercise by returning hands to center position at chest level, ("Embracing the Tree") holding the circle, palms in ... elbows down. Stand for a while and concentrate on breath only.

At this point it is possible and acceptable to 'rest' in the "Tree" posture for as long or short as desired. Whatever, try to concentrate upon breath and posture only. Then, as required or desired; or, "when you can see again your reflection in the water" -
return to Preparation/Conclusion if you do so choose to "conclude" now here, return to "Attention". To continue through the series - remain in "Tree" ... and then "when you can again see your reflection in the water" ... continue on to exercise 5 (with the arms remaining at first "as if holding a ball").

basic warmup excersise: