Practical Stretching Anywhere in the Qigong Way

Stretching is an excellent thing you can do for your health. Without the need of a floor mat, these simple yet effective moves can help you limber up for tai chi and Qigong practice or any sports, improve your balance and prevent falls, increase your flexibility, and even help relieve arthritis, back, and knee pain. Dr. Jesse Tsao put together this stretching routine based on traditional Chinese tai chi and Qigong practices. They are easy and practical to use anywhere, each posture has Qigong energy circulation benefits, and they can be customized to your ability anywhere from easy to challenging. You’ll find these moves can boost overall flexibility and loosen up tight muscles, including specific stretches to ease back pain, stiff hamstrings, and the neck and shoulder pain that comes from spending too much time sitting at a desk staring at a computer!

Practical Stretching Anywhere in the Qigong Way - II

This is the 2nd set of practice, a little more dynamic. Stretching is an excellent thing you can do for your health. Without the need of a floor mat, these simple yet effective moves can help you limber up for tai chi and Qigong practice or any sports, improve your balance and prevent falls, increase your flexibility, and even help relieve arthritis, back, and knee pain. Dr. Jesse Tsao shared his practice based on traditional Chinese tai chi and Qigong practices. They are easy and practical to use anywhere, each posture has Qigong energy circulation benefits, and they can be customized to your ability anywhere from easy to challenging. You’ll find these moves can boost overall flexibility and loosen up tight muscles, including specific stretches to ease back pain, stiff hamstrings, and the neck and shoulder pain that comes from spending too much time sitting at a desk staring at a computer!

Poor balance is a common issue for older adults and is a major cause of falls that send millions of people each year to the emergency room. Based on his 20 years of working for Cigna Healthcare's Disease Prevention program, Dr. Tsao created this Tableside Tai Chi Therapy practice to help you safely develop a better sense of balance and stability.  With a table as support, you can practice with confidence to improve your balance, while at the same time building strength, mobility, and agility. Tai chi can improve your posture, increase muscle strength and speed, sharpen reflexes, expand flexibility, and strengthen your core.  This DVD gives you step-by-step instructions for Tai Chi and Qigong exercises that will help you stay active and independent as you age.

Tai Chi Ball in Form 24 by Dr. Jesse Tsao is adapted from the Simplified Tai Chi Form 24 to honor his teacher Professor Li Deyin of Beijing Renmin University, who is the most significant expert making tai chi worldwide popular today. This routine stays as close as possible to the original 24 postures with a ball in between the hands. The practice uses dan-tian (lower abdomen) rotation to generate torso movement, which leads to ball movement, to develop internal energy and core strength. The ball is usually made out of rubber, wood, steel, or even stone, and typically weighs between 2 and 30 lbs. This form will help you sink your center of gravity, improve balance and posture, tone muscles and tendons, and enhance internal power. You can start with a lighter medicine ball and then work up to a heavier one over time. This is a new curriculum of the Tai Chi Healthways instructor training program.

Tai Chi Ball Neigong by master Jesse Tsao shares a traditional practice to develop internal energy and core strength. The practice uses dan-tian (lower abdomen) rotation to generate torso movement which leads to ball movement. The ball is usually made out of rubber, wood, steel, or even stone, and typically weighs between 5 and 30 lbs. This practice will help you sink your center of gravity, improve balance and posture, tone muscles and tendons, and enhance internal power. You can start with a lighter medicine ball and then work up to a heavier one over time. This is a new curriculum of Tai Chi Healthways instructor training program.

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 Neigong Shibashi in Sun Style Compact 18 Forms is created strictly based on the Sun family traditional postures and the character of flexible steps.  Posture is only a tool to cultivate inner energy, the neigong is your goal. Repetitive drill on each posture is easy for a beginner to learn, it also provides the opportunity for advanced students to ascertain the feeling of inner work layer by layer.  It is designed for Zoom teaching to fit limited space for home or corporate onsite practice. This is also a perfect short form to lead beginners into the Sun long form.  Demonstrations are given in front and back views, and Master Tsao gives a detailed description of each posture's main neigong concept.  (Difficulty: Beginner through advanced Levels). DVD, (68 minutes).

Tai Chi Neigong Shibashi in Wu Style Compact 18 Forms is created strictly based on the Wu family traditional postures and character.  Posture is only a tool to cultivate inner energy, the neigong is your goal. Repetitive drill on each posture is easy for a beginner to learn, it also provides the opportunity for advanced students to ascertain the feeling of inner work layer by layer.  It is designed for Zoom teaching to fit limited space for home or corporate onsite practice. This is also a perfect short form to lead beginners into the Wu long form.  Demonstrations are given in front and back views, and Master Tsao gives a detailed description of each posture's main neigong concept.  (Difficulty: Beginner through advanced Levels). DVD, (68 minutes).

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.