| Internet-based Lessons |
| Chen Family style Tai Chi Chuan - beginners |
| Tools - Tai Chi ball |
| The eighth exercise needs you to start with the ball at your waist as before. Loosen the hips. The |
| feet and knees do not move much in this version but the waist rotates. As you turn your upper |
| body to the left move the ball slowly at angle upward until it is over your left shoulder about as high |
| as your head. The left elbow is bent but the right arm is almost at full extension. Do NOT tighten |
| the elbows or the knees. Inhale gently as you lift the ball. Rotate the ball as in the first exercise if you |
| can. Exhale as you turn back and lower the ball back to the starting position. Pause two seconds to |
| get the deeper air from your lungs. Repeat three more times with the same hand on top during the |
| extended rotation, then four more times to the other side with the other hand on top. Slowly. |
| Here's a link to a short YouTube video - https://youtu.be/Jw_N27dRGu0 We did not film repeats. |
| I would normally do the exercises at about half this speed. The DVD has a complete lesson. |
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