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Tai Chi Chuan
Form
1. The Unpolarized Pose
Stand
straight with feet parallel and shoulder-width apart. Relax all the
joints, but do not intentionally bend any of the joints. Hold the
head erect and drop the shoulders to loosen the neck and the back.
Let the arms hanging naturally with palms facing the thighs. Draw
in the chin, chest, belly, and buttocks to keep the backbone up straight.
Straighten the legs, with knees flexed. Close the lips and teeth
gently with the tip of the tongue resting on the palate near the teeth.
Eyes are either looking forward or are closed slightly. While paying
attention to the whole body and the space around the body, focus more attention
on dantian.
Breathe
deeply, evenly, and slowly through the nose. Pull in the lower abdomen
while breathing in and extend it while breathing out. The feeling
of expansion should spread to the whole body as you get more experience
with the exercises. It would be helpful for beginners to keep
the head up erect and the spine straight with the image of the nose corresponding
to the navel and the tail bone corresponding to the heels.
Begin
with a five minute daily practice. Then it is recommended that you
advance to two fifteen to thirty minute practices every day. The
therapeutic effect of this exercise is an adjustment of overall balance
of the nervous system and internal organs.
General
Requirements 
Questions or suggestions? 
miaoj@yahoo.com
Disclaimer:
Consult with your doctor before learning the exercises introduced here.
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© 2000 by Jiawen Miao. All rights reserved
