Tai Chi Cane in Simplified Form 24 Template is a specialized practice that incorporates the use of a cane within the context of the Simplified Tai Chi Form 24. This practice serves both self-defense purposes and facilitates the training of body energy extension through the cane. Following the publication of my book, "Mastering Tai Chi Cane for Health & Self-defense," I have received numerous requests from readers, particularly beginners and instructors, for a simpler Tai Chi cane form.

My inspiration for this simplified cane form came from the traditional Tai Chi Eight Immortals Cane I & II, rooted in my hometown's practices. While these routines are excellent, they can be quite challenging for newcomers. In contrast, the Simplified Tai Chi Form 24, originally created by Li Tianji and popularized by my teacher, Professor Li Deyin, is widely acknowledged for its gentle and graceful movements, making it an ideal introduction to tai chi for beginners.

In creating this cane routine, I have adapted the Form 24 template to cater to beginners, aiming to honor and carry forward the teachings of Professor Li Deyin while making tai chi with a cane accessible to a broader audience.

Tai Chi Hiking Staff for Self-defense

Weapon training is an important aspect of Tai Chi, with the sword being the most popular weapon. However, in modern life, it’s impractical to carry or use a sword in public spaces. The Tai Chi Hiking Staff offers a practical alternative, combining an everyday tool with Tai Chi’s graceful movements. Its portability makes it ideal for exercise and self-defense, bridging ancient martial arts with modern fitness. The hiking staff can be switched to handle position swiftly between single and double-handed grips because it is bladeless, and it can also mimic long-handled weapons like the spear or Guandao, providing a full-body workout and cardiovascular benefits, which is why I’ve integrated these postures into the routine.

Tai Chi Qigong Hiking Staff for Beginners serves as an "appetizer" to the main routine, Tai Chi Hiking Staff for Self-Defense, offering a gentle introduction to the foundational movements. The postures incorporate basic martial arts techniques while blending elements of Tai Chi and the Five Animal Frolics (五禽戏). This unique fusion creates a holistic practice that not only prepares the body for more advanced routines but also deepens the experience with core martial arts principles. Suitable for all ages and body conditions, this introductory set can also stand alone as a complete Qigong practice, fostering both physical well-being and inner balance.

Weighted-ball training with Tai Chi Silk Reeling (chan-si) and Self-massage, created by Dr. Jesse Tsao of Tai Chi Healthways, is one of the most effective ways to enhance your energy circulation and improve your balance, endurance, bone density, and core strength. Moving the ball around your torso massages your inner organs and reflects the inner dan-tian rotation. The weight helps develop your rooting and leg strength. Momentarily extending the ball away from the torso will improve your arm strength It can help build and maintain muscle mass and strength. Strong muscles lead to strong bones, and strong bones can help minimize the risk of fracture due to osteoporosis. It can also protect vitality, make everyday tasks more manageable, and help you maintain a healthy weight. Harvard Health Publications remarks that “a combination of age-related changes, inactivity, and inadequate nutrition conspire to gradually steal bone mass, at the rate of 1% per year after age 40.” As bones grow more fragile and susceptible to fracture, they are more likely to break after a minor fall or even a simple everyday activity such as bending over to tie a shoelace. Six out of 10 people who break a hip never fully regain their former level of independence. Even walking across a room without help may become impossible. Numerous studies have shown that strength training can play a role in slowing bone loss, and several studies show it can even build bone, offsetting age-related declines in bone mass. Practicing tai chi with a weighted ball puts healthy stress on the bones and can promote the activity of bone-forming cells. The result is stronger and denser bones.