TAIJI ESSENTIALS I
Discover Balance, Energy, and Vitality Through Taiji - Your Journey Starts Here.
Learn the ancient art of Taiji to calm your mind, strengthen your body, and transform your energy - all from the comfort of your home.
Discover the art of balance, relaxation and vitality with Taiji Essentials I, your beginner's guide to a healthier, more centered life. Start your journey today to boost your energy, release stress, and deepen your connection to mind and body -- all from the comfort of your home at a time, on your schedule.
Start Your Taiji Transformation TodayTaiji is often referred to as meditation in motion.
- Build strength and balance: Develop physical resilience while enhancing flexibility and inner calm.
- Reconnect with nature: Embrace the harmony of yin and yang to restore balance in your life.
- More than movement: Taiji integrates philosophy, mindset, and breath work to promote harmony and focus.
- Proven benefits: Centuries of practice show profound physical, mental, and emotional transformations.
This 12-session course is beginner-friendly and designed to give you the foundation to confidently begin and grow your Taiji practice. Over these 12 lessons, you'll discover the essential building blocks and philosophy of this ancient art in a way that's clear, approachable and empowering.
Here's what you will learn --
- Develop proper body alignment to strengthen your legs and joints and release tension in the upper body, so you can feel both grounded and free.
- Root and ground yourself by connecting through your feet into the earth, helping you maintain balance and stability in every step.
- Harness the power of deep abdominal breathing to relax your mind, energize your body, and support your internal health.
- Move with grace and ease to accomplish more with less effort, cultivating a sense of calm and inner peace that ripples into every area of your life.
Module 1: Introduction to Taiji.
Bringing harmony to the mind, body and breath. Building your body’s optimal alignment, balance and strength.
Introduction to the philosophy of Tao, the order of nature and the philosophy behind Taiji.
Achieving harmony through the complementary polarities of Yin and Yang.
How our Taiji practice helps us maintain balance through change
Introduction to the dantian and the mingmen (don't worry, this will make sense later)
Learn proper body alignment through Standing Like A Tree Posture (Zhan Zhuang). Standing Like a Tree Posture not only strengthens the body but also helps you feel more grounded and calm in moments of stress.
Holding the taiji ball to sense and feel qi
Introduction to Bow Stance. Transferring the Root.
Learn the first movement of the 13 Taiji Form - Tracing the Yin Yang Symbol & Embracing the Taiji Ball.
This movement activates the Yin and Yang energies of the body.
By the end of this module, you'll feel more connected to your body, grounded in the philosophy of Taiji, and ready to continue your journey with confidence and clarity.
Module 2: Introduction to the Spiral & Exploring Expansive Energy
Review movements covered in Module 1
Learn Single Arm Silk Reeling Exercise - a door to exploring the spiraling energy within the body
Explore the feeling of peng. Peng is an important energetic skill that allows the body to feel strong and solid yet flexible and energized.
Learn about the importance of the movement of your torso and waist area
Learn the gentle stepping pattern of taiji
Review Bow Stance
Explore the diagonal movement in the body
You will learn the second movement in the form called Parting the Wild Horses Mane. This movement is known for its open and expansive energy and for coordinating the upper and lower parts of the body.
By the end of this module, you'll begin to feel the flow of spiraling energy in your body, develop a sense of strength through peng, and experience the harmony of coordinated movement between your upper and lower body. These skills will help you move with greater ease and confidence, both in your practice and in your daily life.
Module 3: Exploring Balance and Patience
Review movements covered in Modules 1 and 2
Learn reverse single arm silk reeling
Introduction to Empty Stance
Learn the third movement of the form called White Crane Spreads Its Wings
We will explore the essence of the White Crane - longevity and patience - and the element of wind. The crane can stand on one leg in complete stillness, waiting for almost an eternity until the perfect moment to strike. This posture helps bring clarity and calmness to the mind.
By the end of this module, you'll cultivate a deeper sense of balance and patience, both physically and mentally, while learning to remain calm and focused in the face of life's challenges - just like the White Crane waiting for its perfect moment.
Module 4: Timing is the Key
Review movements covered in prior Modules
Learn Wave Hands Like Clouds exercise
Learn the fourth movement in the form called Brush Knee and Push
Explore same side movements and the importance of timing. In this posture there is the element of not being excessive or deficient, signifying how to keep balance and harmony in your life.
This movement cultivates the Yang meridians and builds strong Yang Qi in the body.
Further exploration of Bow Stance
Contemplate the idea of impeccable timing in your practice.
By the end of this module, you'll develop a heightened sense of timing and flow, learning how to move with precision and purpose. This awareness will not only strengthen your practice but also help you approach life's challenges with greater balance and harmony.
Module 5: Music in the Movement
Review movements covered in prior Modules
Learn Threading the Needle silk reeling exercise. This exercise helps to connect both the upper and lower parts of the body and the right and left sides of the body, all together, creating movement that is a unified whole.
Learn 7 Star Stance
Learn the fifth movement of the form called Play the Lute
Play the Lute resembles playing a musical instrument and the feeling and timing in order to do so. As in music, movement has timing and expression. This is explored further.
By the end of this module, you'll experience the harmony of unified movement, where timing and expression come together like a beautiful melody. This awareness will help you move through life with greater grace, flow, and creativity.
Module 6: Exploring the Nature of Peng - Structural Expanding Power
Review movements covered in prior Modules
Learn sixth movement of the form called Roll Back & Press
We will explore the nature of peng - the structural expanding power in taiji
Roll Back & Press demonstrates “opening and closing” and helps promote the smooth circulation of Qi in the spine, Governing Vessel meridian, and out through the arms. We will further explore the timing of movement and the connection of the hands to the feet through the waist.
Learn about Jia Ji, an important energy gate located between your shoulder blades and how it can be opened to achieve energy circulation in the spine and out through the arms.
Learn about Roll Back, a downward and sideways energy used for yielding and redirecting an opposing force. This movement is a good analogy for various situations in life. Learn about Press, a penetrative energy that can correspond to accomplishing things in life. These two movements together demonstrate yin and yang transforming and working together.
By the end of this module, you'll gain a profound understanding of peng as a structural and energetic force, while learning how to harmonize yin and yang energies in both movement and life. These lessons will empower you to approach challenges with grace, adaptability, and focused intention.
Module 7: Bringing the Internal and External Together
Review movements covered in prior Modules
Learn Releasing the Shoulders silk reeling exercise
Learn seventh movement in form called Step Forward to Deflect, Parry & Punch
This movement contains two important stepping patterns and principles - Look to the Left and Glance to the Right - that are two of the thirteen energies of Taiji. We will explore how this movement balances the left and right sides of your body’s energies.
By the end of this module, you'll feel a deeper connection between your inner energy and outer movements, creating harmony and balance in your practice. This awareness will help you step forward in life with clarity, purpose, and alignment.
Module 8: Using Softness to Overcome Hardness
Review movements covered in prior Modules
Learn eighth movement in form called Grasp Sparrow’s Tail - Ward Off, Roll Back, Press & Push.
Deepen your understanding of this classic taiji sequence that brings together four important components of Taiji - Peng (Ward Off), Lu (Roll Back), Ji (Press) and An (Push).
Learn to direct your movements from your waist and to use your internal energy to move, rather than just moving your arms. Cultivate your ability to adapt and change to different situations in life. through the different energies of this movement. For example, An (Push) uses a downward, upward and forward energy and is based on the principle of connecting to nature so that we can adapt and take advantage of any situation that may arise in the moment.
By the end of this module, you will experience a deeper understanding of how to embody the principles of softness overcoming hardness - not just in your Taiji practice, but in your daily life. You'll feel more connected to your center, able to adapt to challenges with grace and resilience while maintaining inner strength. By embodying the components of Grasp Sparrow's Tail, you'll gain a practical framework for navigating life's pressures, learning to yield when necessary redirect energy, and assert yourself with clarity and purpose. This module will leave you feeling empowered, balanced, and ready to apply these timeless lessons to your relationships, work, and personal growth.
Module 9: Moving Like the Clouds
Review movements covered in prior Modules
Learn the ninth and tenth movements of the form - Cloud Hands and Single Whip
Cloud Hands can be practiced alone, as we did earlier in the course, as well as within the sequence. Cloud Hands is a continuous circular, spiraling movement that promotes the free flow of Qi and helps us to see that all parts of the body move in unison - when one part of the body moves, all parts of the body move. No part moves on its own independent from the rest. Cloud Hands lets you feel how to relax deeply by sinking your “root” into the ground, developing strength in your root and legs while remaining fluid and free flowing in your upper body as you wave your hands like the clouds.
Through the movement of Single Whip, you will learn how this posture activates the heart and lung meridians, strengthens the arms and increases circulation to the fingers.
By the end of this module, you will have a deeper understanding of interconnected movement and energy flow. You'll learn how to cultivate a grounded yet fluid presence, feeling the unit of the body as one harmonious system. By practicing these movements, you'll enhance your ability to relax deeply, strength your foundation, and activate vital energy pathways, leaving you feeling more balanced, energized and attuned to your inner power.
Module 10: From Inside to Out
Review movements covered in prior Modules
Learn the eleventh and twelfth movements of the set - Snake Creeps Down and Cross Punch
Explore how we move from the inside and express it to the outside.
You will learn about the biggest joint in the body, the Kua, The Snake Creeps Down movement helps to open and strengthen the Kua,, the legs, and the entire lower body. Through Cross Punch you will learn how to harmonize, unify and align the body.
You will learn about the three internal unifications and the three external unifications that are essential to Taiji. You will explore the three internal unifications - how the heart unifies with the mind, how the mind unifies with the Qi, and how the Qi unifies with force and power; and the three External Unifications - how the shoulders align with the hips, the elbows align with the knees, and the hands align with the feet.
After this module, you will feel a profound connection between your internal energy and external expression. You will have gained a deeper understanding of how to unify mind, body, and energy, leaving you feeling more balanced, aligned and empowered in your practice and your daily life.
Module 11: Unification and Connection. Creating Balance & Harmony.
Review movements covered in prior Modules
Learn the first part of the thirteenth movement of the form - Pluck. Split.
In this movement, you will be introduced to Fa Jin or emitting power and learn how suppleness and relaxation is the source of power and strength. You will experience how Fa Jin builds strength of the legs, arms and core and how it promotes the smooth flow of Qi and blood.
You will explore the technique of Cai, a downward energy that cultivates grounding and rooting. You will explore Lie, a split energy that demonstrates the importance of the power of the waist that is essential to Taiji.
After this module, you will discover how balance and harmony are created through the interplay of grounding and power. You'll feel a deeper understanding of rooting, waist power, and the dynamic energy that drives your Taiji practice.
Module 12: Expressing Power & Feeling the Flow Together. Accomplishing More With Less. Bringing Inner Tranquility and Calm to Your Everyday Life.
Review the silk reeling exercises.
Learn the second half of the thirteenth Movement - Elbow & Strike as well as the Closing Posture.
In these movements, you will explore Zou (Elbow Strike) and Kao (Body Strike). These movements demonstrate two distinct kinds of power to cultivate a calm, grounded, centered feeling.
We will explore different ways you can practice these movements and bring joy to your practice.
We will review the entire set you just learned and practice together, feeling the flow and grace of the movements together.
After this module, you will feel the culmination of your Taiji journey, integrating power, flow and tranquility into your practice and daily life. This final step leaves you feeling grounded, centered, and empowered to carry the harmony of Taiji into every aspect of your life.
Celebration - You did it!
Ready to Begin Your Taiji Journey? Join Today and Start Transforming Your Life.
Start Your Taiji Transformation TodayYou will receive a comprehensive, step-by-step program designed to deepen your Taiji practice and understanding. You'll gain access to twelve 60-minute sessions, individual movement videos for easy reference, and a PDF manual of the Taiji 13, complete with written descriptions and photos. This package ensures you have everything you need to learn and practice the form and carry the principles of Taiji into your daily life.
