Taijiquan Warm-ups and Two person work

October 11, 2011 on 3:58 pm | In Tai Chi Chaun/Taijiquan | No Comments

Thought this was well done. Very similar to the stuff I learned from YCF’s line from Shanghai (FZW) and Hangzhou (Jiang Yu kun) but not in the same order. He seems to mix the order up.

Cool he added some leg pushing too.

1-Standing heel/hamstring-1
2-Pubu-modified Snake creeps down drop stance stretch-2
3-Knee circles- feet together and feet apart-3
4-Slap knee rotation- outside knee and circle, inside knee and circle.-4
5. Two person body conditioning drills:
joined knee circles (inside and outside)-5
6-Hip circles both directions-6
7-Swing arms and body slap-7
8-Slap the hip and circle, both sides.-8
9 two person- hip pushing/neutralizing drill-9
10-Balance stance knee and ankle circles-10
11-Open hip joint in balance stance- circle the leg to open hip joint.-11
12-Bow stance with rear leg toe kick.-12
13-Body flow drill: sink and expand arms (Chen Zhen Lei body drill)-13
14-Rotate Arm circle and turn waist (similar to pakua warm up)-14
15-Shoulder circles both directions-15
16-Alternate shoulders-16
17- Two person- shoulder pushing neuatralizing drill-17
18-Both hands on L1 and rotate both directions-18
19-Elbow/forearm circles-(both directions) -19
20-wrist lock/elbow neutralizing drill- 20
21-Wrist rotations from Wu Ji stance (clockwise/counter clock)-21
22-double inner arms rotations-22
23-Touching wrist circles (Wudang style)-23
24-Touching wrist coil to elbow circles-24
25- Two person: Pung/wrist rotation partner drill-25
26- two person: wrist on extended fist coiling palm-26
27-Sink chest, expand chest-27
28-Circle chest neutralize push solo drill
29. two person- push chest/neutralizing drill-
30. two person- back push neutralizing drill-
31-Neck-Up and down-
32-Neck Turn Left and right-
33-Neck Ear to shoulder (left and right)-
34-Neck Circle neck-
35-Silk reeling in ward off left and right-
36-silk reeling with Cloud hands-
37-Rooster on one leg-
Standing meditation forms:
38-Holding the one.
39-Pipa.

If I were to put it in the order I learned it…it would look like this:
Complete: combining Fu Zhong Wen (Shanghai) Jiang Yukun (Hangzhou), Yang Zhen Dou (Yang Family).

1. Start by Raise head from Above then Turn Neck: Up and down.
2. Turn Left and right
3. Ear to shoulder (left and right)
4. Circle neck
Shoulder
5. Shoulder circles both directions
6.. Alternate shoulders
7. Lift shoulders to ear and drop
8. Both hands on L1 and rotate both directions
9. Rotate Arm circle and turn waist (similar to pakua warm up)
Arm:
10. Elbow/forearm circles
11. Wrist rotations from Wu Ji stance (clockwise/counter clock)
12. Touching wrist circles (Wudang style)
13. Touching wrist coil to elbow circles
14. double inner arms rotations (double low bong sao)
15.. Body flow drill: sink and expand arms (Chen Zhen Lei body drill)

Chest/Body/Waist/hips:
17. Twist and press at Heels
18. Flow drill: Butterfly arms center-left and right: FZW
19. Sink chest, expand chest
20. Circle chest neutralize push solo drill
21. Hip circles both directions
22. Slap the hip and circle, both sides.
23. Swing arms and body slap
24. Open hip joint in balance stance- circle the leg to open hip joint.

Legs/knees/ankle
25. Standing heel/hamstring-1
26. Knee circles- feet together and feet apart-3
27. Slap knee rotation- outside knee and circle, inside knee and circle.-4
28. Pubu-Snake creeps down drop stance stretch-2
29. Balance stance knee and ankle circles
30. Bow stance with rear leg toe kick.
31. Floor stretches (8: V, center, left, right, both side, butterfly, toe-touches)
32. Wall stretches (4 each leg-front, knee chest, side, scale)

Supplementary solo drills:
33. Silk reeling: ward off left and right.
34. Silk reeling: Cloud hands
35. Rooster on one leg
36. Standing meditation forms:
37. Holding the one/Wu Ji
38. Pipa Left and right
39. ward off left and right.

Yang Taiji Warm-ups from YCF in Hanzhou china a Zhejiang provincial college:
40.. circle arms above head, left, and right
41. back bend and double ward off and coil arms to front bend
42. turn the big wheel waist circles
43. Carry tiger back to mountain with shi bu.
the other 4 were already done: #25 (heel stretch) #34 (cloud hands) #28 (snake creep down Hangzhou variation) #29 (balance stance knee circles)

Yang taiji Power gong solo drills:
44. Raise hands inhale and hold breath and hands push down, raise hands again (still holding breath). exhale while pushing down again. repeat
45. Raise hands inhale, exhale push to front, inhale and open hands to side, exhale hands float down. repeat
46. Palm strike out
47. arms rise from side and inhale, exhale hands to front, inhale bring hands to chest, exhale hands push down. repeat
48. wave hands like clouds/ hold ball style. repeat
49. Arms swing front to back in taiji stance. repeat
50. old style brush knee left and right (like wind blow lotus leaves style or while crane spreads wings). repeat
51. body and arm coiling in taiji stance (left and right). repeat
52. taiji stance opening and closing diving figure 8 arms. repeat
53. Solo Da Lu: 4 corner stepping drill
54. finish in Wu Ji posture

Two person body conditioning drills:
55. joined knee circles (inside and outside)
56. hip pushing/neutralizing drill
57. shoulder pushing/neutralizing drill
58. push chest/neutralizing drill
59. back push neutralizing drill
60. wrist lock/elbow neutralizing drill
61. Pung/wrist rotation partner drill
62. wrist on extended fist coiling palm
63. Rooting/Stance pushing- sides, sacrum, ming men, shoulder blades, c-1, dan tien, chest.
64. Hitting/kicking practice: low inside leg, low outside leg, high inside, high outside, body-body, shoulder-shoulder, head-head.
65. Hitting/punching body with gloves.
66. Slapping/self hitting body set- legs, lower back, arms, face, front body.

Here is my warm-up vid posted earlier this year but not professionally produced.

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