For centuries the Chinese have started their day practicing Tai Chi Chuan (Taijiquan).  Emphasizing relaxed and graceful movements, Tai Chi is a unique combination of physical activity, relaxation, meditation, breath control and increased qi flow - all of which have potential for a wide range of benefits. Its Physical motion emphasizes balance, coordination, flexibility, and aerobic exercise. The relaxation aspect provides a peaceful, meditative experience with benefits for health, reduced blood pressure, stress reduction and tension release. Integration of breathing provides for both the health benefit of focused breathing, and associated relaxation effects. The development of qi flow (our life force) gives us a healthy energy balance and general well-being, according to Traditional Chinese Medicine.

YMAA Taijiquan Training Schedule

Taiji Qigong helps the beginner feel their qi and learn to lead it with their Yi (Wisdom Mind) so that it can circulate smoothly through the Meridian systems of the body. The second set, Taiji Coiling Qigong, allows one to lead the Qi inward to the bone marrow and out to the surface of the skin.

Taiji Sequence: There are many different styles of Taiji. The form we do is the traditional Yang “Old Style” sequence from Yang Ban Ho, son of the creator of the Yang school. It contains 112 forms.

Stationary Pushing Hands: Unlike the fighting forms of external styles, the purpose of Taiji Pushing Hands training is to instill sensitivity to touch and a skin awareness of your opponent’s direction, power and intent. Taiji emphasizes “going with the flow” through learning the “tactile” abilities of listening (Ting), understanding (Dong), following (Sui), sticking (Zhan) and adhering (Nian).

1.Single Pushing Hands. You start learning how to build up your sensitivity as well as how to yield, lead and neutralize with one hand. Techniques are four: horizontal, upward, sideward, and downward neutralizing.

2.Double Pushing Hands: In addition to further training in yielding, neutralizing and leading, you must also learn how to use the other hand to seal the opponent’s elbow. Besides horizontal, upward, sideways and downward neutralization, Double Push Hands adds two additional techniques; repelling and sealing.

Stationary & Moving Peng, Lu, Ji & An Routine. This is an international Double Pushing Hands” routine that is popularly practiced throughout China.

Silk Reeling Taiji Symbol Training is the foundation of Taiji Push Hands and sparring.  From Yang symbol solo practice, you progress to partner training. Begin with stationary practice, then move forward and backward, progressing to parallel walking and finally to completing the symbol while circle walking. After mastering the Yang side, you learn the Yin side training procedures. When both the Yin and Yang symbols are mastered, you’ll be able to change from substantial to insubstantial in Push Hands or sparring.

Da Lu Training: Next, a student must learn the other four basic Taiji Jing patterns; Cai, Lie, Zhou and Kao. This is learned from the Small Rollback, Large Rollback, and Press Routines. Other drills added will be Na, Coiling, and Fa Jing Training.

Taiji Fighting Set allows two people to practice together in a situation resembling actual fighting. The main purpose of this training is to teach students how to step and move their bodies into the most advantageous position in combat and to avoid being channeled into a disadvantageous situation. There are 88 forms in this matching set.

Taiji Moving Pushing Hands is the training before Taiji sparring. In moving pushing hands, the student must use stepping strategy with the techniques learned in stationary pushing hands and in the fighting set.

Taiji Free Sparring. In YMAA, bare-hand Taiji sparring is one of the final goals of instruction. In Taiji sparring, striking techniques come out of the sticking and adhering.

Taiji Straight Sword (Jian) trains the student’s Qi to a higher level. In fact, the theory of Taiji sword is much deeper than that of bare-hand Taijiquan, and the techniques are more difficult to master. The Traditional Yang Sword Sequence is comprised of 54 forms.

Taiji Sticky Sword Training is similar to Taiji stationary and moving pushing hands training. It helps you to extend your feeling and sensing beyond the body out to the tip of the sword. This training is very important for those who wish to learn Taiji sword sparring.

Taiji Saber (Dao) is another short weapon which trains students in the skillful coordination of the physical body with the Qi body. Like the sword, Taiji saber has sticking training.

Taiji Spear, the king of the long weapons, trains you to extend your sense of feeling and Qi to the head of the spear. This enables you to feel, follow, stick and adhere to the opponent’s weapon. Taiji spear also has two-person sticking training.



- Increased Strength

- Increased Flexibility

- Improved Posture

- Enhanced Balance

- Induces Relaxation    Response

- Aerobic Workout

- Increased Feeling of Well Being & Confidence

- Arthritic Improvements

- Shortened Post Surgical Recovery

- Decreased Stress/Post Traumatic Stress Disorder

- Athletic Performance Improvements


- All of the above and…

- Can start or continue at any age

- Non competitive

- Increased socialization

- Minimal to no cost

- Reduced risk for falls and fall incidence

- Reduced perceived risk for falls

- Decreased "Fear of Falling" - #1 concern of older adults

- Increased internal focus of control

- Increased concentration

- Improved balance

- Improved joint range of motion

FREE Tai Chi Benefits Medical Research pdf

What is TAI CHI?