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34 EXERCISES

PART ONE: Open Hand Postures (1-17)

PART TWO: Wandwork Postures (18-34)

PART THREE: Footwork


Welcome

The "34 Exercises" routine consists of selected Tai Chi, Qigong and Wandwork postures. It was especially designed for public group classes run by Herts Sports Partnership and Three Rivers District Council. The routine is especially pertinent for participants of the "Active 4 Life" exercise referral scheme in which GP surgeries, district nurses, physios and nutritionists refer patients with certain medical conditions to suitable activities.

Emphasis

Developing fluidity of movement, avoiding sharp, jerky, fast, joint-rotational and momentum-based movement (these are unsafe and inefficient).

Maintaining structural alignment

Focus on core elements of primary (or "first aid") aspects of exercise such as breathing, circulation, posture-opening, balance and coordination.

Definitions

Tai Chi / Exercise Tai Chi

A therapeutic exercise developed in the early /mid 20th century from a training exercise of the martial art Tai Chi Chuan.

Qi Gong

An ancient Chinese breathing exercises.

Wandwork

A Chinese therapeutic method of Qigong using a bamboo pole that aids circulation and posture.

The purpose of these instructions

To codify and provide transparency for the movements, philosophy and techniques used in the classes.

To aid the students memory.

To help students practice at home.

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© 2018 Michael Davies