Class

Essentials of Tai Chi & Qigong

$234.95

At a Glance:

In-depth Instruction; over 744 mins
On-demand video access anytime
Bonus downloadable PDF resources
Access to class Q&A

Item: W01592E

Description

Skip the gym and discover how the slow-motion moves of tai chi (taiji) and qigong utilize more muscles than many other exercises, giving you a total-body workout. Here, award-winning master tai chi instructor David-Dorian Ross takes you through the practice, history, benefits and philosophy of these immensely rewarding activities to help you find balance and improve your health. Along the way, you’ll master the world’s most popular tai chi routine — the 24-movement Yang family short form.

Class Sessions

The Snake & the Crane

The Snake & the Crane

33:28

Your instructor, David-Dorian Ross, starts class by recounting the history of tai chi and qigong, which are closely related practices. Then he introduces the Yang family short form of 24 individual movements, and closes with his top 10 tips for your personal practice.

First Steps in a Journey

First Steps in a Journey

29:59

Start the first of the qigong exercises, called the Frolic of the Five Animals, and begin a regular routine of simple tai chi drills. After that, learn the first two movements in the 24-movement short form: Opening the Door and Parting the Wild Horse's Mane.

Harmony & Balance

Harmony & Balance

28:01

Continue with the Frolic of the Five Animals. Then delve into the concept of harmony and balance embodied in the idea of yin and yang, which inspires the philosophy and practice of tai chi. Close with Crane Spreads Wings in the short form routine.

The Ultimate Martial Art

The Ultimate Martial Art

29:20

Tai chi as a martial art is called tai chi chuan (taijiquan), which translates to "the ultimate martial art." Here, investigate the defense and fighting aspects of tai chi, and learn Brush Knee and Push in the short form.

The Five Families of Tai Chi Practice

The Five Families of Tai Chi Practice

35:11

Branch out from the Yang style to see how other families of tai chi perform the movement called Single Whip. Prof. Ross also explains the fascinating history of the five families: Chen, Yang, Wu, Wu/Hao, and Sun. Close with Playing the Pipa in the short form.

Qigong & the Five Animal Frolics

Qigong & the Five Animal Frolics

31:10

Learn the final posture in the qigong series called the Frolic of the Five Animals. Then explore the ancient concept of qi, the life force that underlies the practice of qigong and tai chi. Finally, add Repulse the Monkey to your repertoire of the 24-movement short form.

Energy Exercise: A Branch of Chinese Medicine

Energy Exercise: A Branch of Chinese Medicine

28:33

Deepen your understanding of qi and its role in traditional Chinese medicine, which is radically different from Western medicine. Discover how qigong and tai chi are designed to manipulate qi energy, before performing the next movement in the short form: Grasp the Bird's Tail on the left side.

The First Pillar of Practice: Forms

The First Pillar of Practice: Forms

33:07

Learn how to walk with mindfulness. Then study the first pillar of tai chi practice: Forms, which are the choreographed dance-like movements that most people associate with tai chi. For the short form routine, practice Grasp the Bird's Tail on the right side.

The Second Pillar: Push Hands for Two

The Second Pillar: Push Hands for Two

31:27

Begin a new qigong series called the Eight Pieces of Brocade. Next, explore the second pillar of tai chi practice: Push Hands, which involves gentle yet challenging sparring with a partner. End with a movement called Single Whip.

The Third Pillar: Standing Meditation

The Third Pillar: Standing Meditation

29:27

Experience the feeling of standing with proper alignment as you explore the third pillar of tai chi: Standing Meditation. Experiment with a qigong exercise called Standing Like a Tree. After that, lose yourself in the next dream-like sequence of the 24 movements: Waving Hands Like Clouds.

Benefits to the Hearts & Immune System

Benefits to the Hearts & Immune System

26:46

Delve into clinical studies that support tai chi as a non-pharmaceutical treatment for heart and lung disease, as well as a valuable adjunct to cancer therapy. In the short form, repeat Single Whip.

A Healthy Weight & a Healthy Mind

A Healthy Weight & a Healthy Mind

31:44

Continue your study of tai chi and health by looking at its documented benefits for treating obesity and Alzheimer's disease. Then reach the halfway point in your study of the 24-movement short form with a pose called High Pat on Horse.

Tai Chi Legends: Stories of the Masters

Tai Chi Legends: Stories of the Masters

30:48

Marvel at the amazing exploits of classic tai chi masters, including two legendary champions, Zhang San-Feng and Wang Tsung-Yueh, and a historical figure, Yang Lu-Chan, who invented the Yang style. Conclude with another segment of the short form: Stand Up and Kick with Heel.

Reading the Tai Chi Classics

Reading the Tai Chi Classics

30:46

Study the oldest and newest chapters in the Tai Chi Classics as Prof. Ross demonstrates the principles of proper tai chi technique. Afterwards, practice one of the more martial movements in the 24-part lesson: Boxing Both Ears.

A Superior Workout: Use More of Your Muscles

A Superior Workout: Use More of Your Muscles

29:26

How can the slow dance of tai chi compete with running or weightlifting as a workout? The secret is that tai chi activates many muscles at the same time, burning calories at a high rate. For the short form routine, practice Stand Up and Kick on the other side.

Eight Pieces of Brocade & a Better Back

Eight Pieces of Brocade & a Better Back

22:48

Learn the last movement in the qigong series called the Eight Pieces of Brocade. Then go through the entire routine from the beginning, concentrating on how qigong and tai chi promote correct posture and a better back. Close with Snake Creeps through the Grass from the short form routine.

Tai Chi Weapons: When Hands Are Not Empty

Tai Chi Weapons: When Hands Are Not Empty

31:51

As you advance in tai chi, you’ll move from empty hands forms to weapons play, which has the same elegant choreography but with sticks, swords, or spears. Try out this ancient martial art, seeing how even everyday objects can be used for practice. Then master a new movement in the short form: Rooster Stands on One Leg.

Using the Mind: Inner Organizing Principles

Using the Mind: Inner Organizing Principles

31:47

Focus on tai chi’s organizing principles, which include the balance of yin and yang; softness overcomes hardness; and use mind, not strength. Close with Snake Creeps through the Grass on the other side.

Mental & Physical Flow

Mental & Physical Flow

33:24

Experiencing life with balance and harmony requires that you master flow, which is a traditional principle of tai chi. Here, look at both mental and physical aspects of flow. Then, for the short form, study Rooster Stands on One Leg on the other side.

Creating Space for Choices

Creating Space for Choices

28:02

Imagine what it’d be like if you were never entrapped by stress again. Thanks to your study of tai chi and qigong, this blissful state is already in your grasp. For your next segment of the 24-movement routine, perform Fair Lady Works at Shuttles.

Flow at Work: When Business Is in Balance

Flow at Work: When Business Is in Balance

31:03

Discover how to integrate the outlook and practice of tai chi into your work life. Study a routine that you can do in your office or cubicle, as it requires only one step in each direction. After that, learn Looking for the Needle at the Bottom of the Sea.

Energy Flow in Your Surroundings

Energy Flow in Your Surroundings

33:03

Qigong manipulates the flow of qi in your body. Learn how the art of feng shui allows you to harmonize qi energy in your surrounding environment. Also, investigate the ancient Chinese five element theory and close with Opening the Arms Like a Fan in the short form.

Taking Practice Deeper

Taking Practice Deeper

38:38

This entire lesson is devoted to the 24-movement short form, showing you how to take your practice to a deeper level by mastering subtleties in the poses and transitions. Go through all the moves you've learned so far.

The Evolution of Tai Chi

The Evolution of Tai Chi

33:54

After warming up with a final qigong exercise, analyze how tai chi is helping millions in the Western world adapt to the challenges of 21st-century life. Learn the concluding short form exercises: Deflect Downward, Parry and Punch, and Closing the Door. Then, see how everything you've learned comes together while performing the entire 24-movement series.

Your Instructor

David-Dorian Ross

David-Dorian Ross is the founder and CEO of TaijiFit and the creator of the TaijiFit mind-body exercise program. He holds a B.A. in Human Movement Studies from San Francisco State University and has completed graduate course work in physical education and Chinese. Trained in China with championship martial arts coaches, he has had an illustrious career in competitive tai chi, winning seven U.S. gold medals, two world bronze medals, and a world silver medal, the highest awards ever given to an American for international tai chi performance.

David-Dorian Ross

Bonus Material

FAQs

Can I purchase a class to keep in my collection?

Yes, we do have a Shop where you can purchase classes to keep. Our Shop items are located under the Shop Tab.

How do I know what the Class covers?

Every Class has a free Preview video you can watch, to give you a flavor of the Instructor and the skills or project that will be covered. In addition, the Overview tab includes a thorough written description of the Class. And finally, each Class Session has a brief written summary of the content in that Session, including the length of each Session video. You will get a good feel for the Class content by reviewing these resources.

Do I have to be a Member of Craftsy to purchase a Class?

No you don’t. While Premium Members will receive regular offers for special deals on Craftsy content, Classes are not reserved exclusively for Members. If you buy a Class as a non-member, we’re sure you’d also enjoy having access to our full library of great projects and articles as a Member, so give it a try.

How do I purchase a Class?

First you should decide that the Class is what you want. Review the Class Preview video and the various written descriptions of the Class and each Session before you purchase, so you have a good understanding of the Class content. When you’re ready to purchase and gain access to the Class, simply click the “Add to Cart” button, and proceed through the Checkout process.

How do I access/view my Class?

Once you’ve paid, you can access/view your Class by going to the MY ACCOUNT section of Craftsy. The MY ACCOUNT link is in the upper right-hand area of the website. Within your MY ACCOUNT, a section labeled “My Content” is where the class you purchased will appear, including a link to watch the video of your Class. You’ll also receive an email confirmation after your purchase, which will include a link to view your Class. You can access your Class as many times as you wish, and you’ll never lose access to your Account information. Just be sure to “Log In” for access to MY ACCOUNT.

Do I have to take the Class right away?

No. Any Class you buy will be accessible to you always. You can view your Class whenever you want, and you can view individual Sessions in whatever order you like.

Is there a limit on the times I can view my Class?

No. Your access never expires. You can view any Class you purchase as many times as you want, whenever you want.

Can I view a Class on my tablet device or mobile phone?

No problem. Most newer-model smartphones or other mobile/tablet devices with an internet connection are able to play the Class videos. Simply Log In to Craftsy, and you can view any Class you’ve bought through the MY ACCOUNT section. Or, you can click on the “View Class” link within the email confirmation you’ll receive upon your purchase.

How do I get access to the Bonus Materials for the Class?

Until you purchase a Class, the Bonus material (any extra videos, download materials, etc.) will not be accessible. Once you purchase a Class, and go to view your Class, each individual Bonus element is accessible by simply clicking on each item. You’ll find the Bonus Materials directly below your main Class viewer frame. You can access the bonus materials as many times as you like and/or save them to your device.

How does the Class Q&A Resource benefit work?

Once you purchase any Class, within the Class viewing page, you’ll have access to post a question, comment or tip in the Class Discussions. This is not a “live chat,” but Craftsy contributors will answer posted questions and provide tips regularly. You can also view other Class participants’ questions and input to take part in this virtual dialogue among others who have taken the Class and are willing to share tips, answers, or ideas.

Can I print out Class details?

For any Bonus Material that is a PDF Download, yes you can. Just click on the icon/button for the Bonus element you want and print with your local printer.

What are PDF downloads?

These are simply documents, plans, or written materials that are formatted in a way to print out and retain for reference. By simply clicking on the icon/link for any PDF Download that is included with a Class, you can print that document on your own printer or simply view the contents on your computer/mobile device.

Are there any system requirements to view the Class video content?

Your Class video content is best when viewed on a computer manufactured in the past couple of years with a good broadband Internet connection (not dialup). We also highly recommend using the latest version of Firefox, Safari, or Chrome as your Internet Browser, though recent versions of Internet Explorer will work as well. The recommended screen resolution is 1024 x 768 or larger.

Why do you need my email?

We need it to acknowledge your purchase of a Class, and send you a confirmation of your transaction. Also, to maintain your permanent access to the Class videos, you’ll need to Log In to craftsy.com. We guarantee that we will not share your email with any third parties. You may receive email updates from Craftsy from time to time, with details of new Classes and updates. You can easily unsubscribe when you receive any email.

Can I get a refund if I don’t like the Class?

Because you’ll have full access to all the materials and content that is presented in the Class immediately, we can’t offer a refund after purchase. Please review the Class Preview video and the various written descriptions of the Class and each Session before you purchase, so you have a good understanding of the Class content.

How do I contact Craftsy?

If your question is about the Class content, please use the Contact Us Link – and you'll receive feedback from the Class Instructor. Even your fellow Class participants may jump in to offer tips and advice from their experience. If you have other questions or need help, you can email us at craftsy@program-director.net or call us toll-free, at 1-888-891-7203 . Customer Service Representatives will be available Monday-Friday, from 8:00 AM to 4:30 PM Central time, excluding normal holidays.

Explore Classes by David-Dorian Ross

You may be interested in