Every TaiChi class starts out with a heart pumping workout. This may not seem like a lot of work, but try sitting at a computer for 9 hours a day and then ask your body to do this. It defiantly gets my heart pumping and sweat pouring from my brow. In order for us to advance as students, we are expected to put these warm-ups to memory in this order.
Warm-ups
- Circle hips 10x
- Circle knees 10x
- Circle body 10x
- Elbow to toes 10x
- Pendulum leg stretch 10x
- Side leg stretch 10x
- Outside wheel kick 10x
- Lying leg stretch 10x
- Front/side combination kick 10x
- Back kick 10x
Standing relaxation 1 minute (My second favorite warm-up.)
Power Set
- Raise & lower palms 50x
- Ugh by #40.
- Cat stretches forward 10x
- This is done on the finger tips. Youch!
- Cat stretches backward 10x
- This is also done on the finger tips. Youch!
- Cross-legged roll backs 20x
- You have to roll your legs over your head, while lying on your back, and touch the floor behind you.
- Back arches 10x
- Think "making your body a table while your face looks towards the ceiling."
Lying down relaxation 1 minute (My first favorite warm-up!!)
Stretching Set
- Side split holding ankles 1 minute
- Sit back, lean to left then right 1 minute each
- Head to left then right toe 1 minute each
- Lean forward 1 minute
- Front split left then right 1 minute each
Circling arms chi kung 10x
Approximate Total Time:30 minutes
This is something that I am getting better at. When I first started, I thought my heart was going to explode out my chest like an Alien chest burster. Now I can get through the warm-up with just a sweaty brow and a good heart rate to start our class with. I do this about twice a week. Soon I will make it part of a daily morning workout to get me going in the morning. Either way, this is a good way to start or end the day.
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