Tai Chi Staff/Pole in Chen Style Form 36 is a combination of staff and spear methods and pole shaking to develop your internal strength and whole-body connection.  Dr. Jesse Tsao is carrying forward the teaching of his Sifu Chen Zhenglei's, Pole Shaking 13 Forms.  This routine was developed for Tai Chi Healthways' instructor certification curriculum.  The staff is under 8' long, so it can be carried inside a car for outdoor practice, but it is just long enough to practice the pole-shaking mechanics.  (Difficulty: Beginner through advanced Levels) (60 minutes)

Tai Chi Neigong Shibashi in Chen Style Compact 18 Forms is created strictly based on the Chen family traditional postures.  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 a long form routine.  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 Yang Style Compact 18 Forms is created strictly based on the Yang family traditional postures.  Posture is only a tool to cultivate inner energy, your goal is to gain neigong. 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 long form 108.  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).

Designed by Dr. Jesse Tsao, practice is designed to effectively stimulate the body’s energy meridians in a safe and gentle manner. Based on 16 simple and popular tai chi postures, the repetitive slow relaxed movements and abdominal breathing will help you relieve suffering due to anxiety, asthma, arthritis, cardiovascular disease, chronic fatigue, muscle strain and pain, osteoarthritis, scoliosis, osteoporosis, and many other ailments.  It will also strengthen your core muscles and help develop your balance and leg strength. This practice can be used as preventive therapy for everyone who wishes to reap the benefits of an improved quality of life

Compact Tai Chi Sword in Mixed Styles blends Tai Chi with various sword techniques, including Wudang sword, Ming Dynasty General Qi Jiguang's (1528-1588) long saber (Miao-dao), Yu Chenghui’s two-handed longsword, and Medieval long-sword methods. Both Qi and Yu hailed from Penglai, China, my hometown, where the historical use of longswords in martial arts training is abundant. This routine serves as my homage to this tradition. Its core focus is utilizing the sword as a tool for body conditioning and harnessing inner energy, emphasizing dragon and tiger strength, while also integrating practical sword defensive and offensive techniques. Notably, there's a seamless connection between weapons and tai chi bare hand routines. While a standard-sized sword suffices, a heavier longsword facilitates training the back, waist, and hips for blade movement, minimizing reliance on arm muscles.

Tai Chi Ball Strength Training in Chen Style

Weighted-ball training in tai chi forms is one of the most effective ways to improve your balance, endurance, bone density and core 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 even a minor fall or far less obvious stress, 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 show it can even build bone. This is tremendously useful to help offset age-related declines in bone mass. Practicing tai chi with a weighted ball puts healthy stress (tugging and pushing) on bones and can nudge bone-forming cells into action. The result is stronger and denser bones.

Weighted-ball Strength Training in Sun Style Tai Chi, 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. This video compliments Dr. Jesse Tsao and Jason Weil’s book Practical Tai Chi Training: A 9-Stage Method for Mastery, published 2021, the #1 Best Seller on Amazon new books on Tai Chi and martial arts.

Tai Chi Ball Strength Training in Wu Style

Weighted-ball training in tai chi forms is one of the most effective ways to improve your balance, endurance, bone density and core strength. Dr. Jesse Tsao created this practice for Tai Chi Healthways's instructor curriculum. 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 even a minor fall or far less obvious stress, 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 show it can even build bone. This is tremendously useful to help offset age-related declines in bone mass. Practicing tai chi with a weighted ball puts healthy stress (tugging and pushing) on bones and can nudge bone-forming cells into action. The result is stronger and denser bones.

Tai Chi Ball Strength Training in Yang Style

Weighted-ball training in tai chi forms is one of the most effective ways to improve your balance, endurance, bone density and core 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 even a minor fall or far less obvious stress, 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 show it can even build bone. This is tremendously useful to help offset age-related declines in bone mass. Practicing tai chi with a weighted ball puts healthy stress (tugging and pushing) on bones and can nudge bone-forming cells into action. The result is stronger and denser bones. This DVD video compliments Dr. Jesse Tsao and Jason Weil’s book Practical Tai Chi Training: A 9-Stage Method for Mastery, published 2021, the #1 Best Seller on Amazon new books on Tai Chi and martial arts.

Joint locks (Qin-na ��拿 ) are a key element of tai chi self-defense and are based on the tai chi principles of adhering and sticking. Tai Chi Bang Qin-na Joint Locks in Chen Style, created by Dr. Jesse Tsao, provides you with an effective training method to develop your grasping ability with spiraling inner strength. Not only for tai chi practitioners, the training methods develop fundamental skills that can augment the practice of Aikido, Jujitsu or Judo techniques.  The short stick simulates the opponent's forearm, and training with the stick facilitates the development of coordinated hand movements 两手相搏相系 that are integrated with the tight spiraling action of the torso, providing highly effective and powerful self-defense reactions 太极圈要越练越小紧凑. It is also an excellent therapy for carpal tunnel syndrome and arthritic hands, strengthening and stretching the muscles and tendons for improved range of motion and dexterity.

Tai Chi Bang for Joint Locks in the Sun Style 

Joint locks (Qin-na擒拿 ) are a key element of tai chi self-defense and are based on the tai chi principles of adhering and sticking.  Tai Chi Bang for Joint Locks, created by Dr. Jesse Tsao, provides you with an effective training method to develop your grasping ability with spiraling inner strength. Not only for tai chi practitioners, the training methods develop fundamental skills that can augment the practice of Aikido, Jujitsu or Judo techniques.  The short stick simulates the opponent's forearm, and training with the stick facilitates the development of coordinated hand movements 两手相搏相系 that are integrated with the tight spiraling action of the torso, providing highly effective and powerful self-defense reactions 太极圈要越练越小紧凑. It is also an excellent therapy for carpal tunnel syndrome and arthritic hands, strengthening and stretching the muscles and tendons for improved range of motion and dexterity.

Tai Chi Bang Qin-na Joint Locks in the Wu Style

Joint locks (Qin-na ��拿 ) are a key element of tai chi self-defense and are based on the tai chi principles of adhering and sticking. Tai Chi Bang for Joint Locks, created by Dr. Jesse Tsao, provides you with an effective training method to develop your grasping ability with spiraling inner strength. Not only for tai chi practitioners, the training methods develop fundamental skills that can augment the practice of Aikido, Jujitsu or Judo techniques.  The short stick simulates the opponent's forearm, and training with the stick facilitates the development of coordinated hand movements 两手相搏相系 that are integrated with the tight spiraling action of the torso, providing highly effective and powerful self-defense reactions 太极圈要越练越小紧凑. It is also an excellent therapy for carpal tunnel syndrome and arthritic hands, strengthening and stretching the muscles and tendons for improved range of motion and dexterity.