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 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.

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.

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.