My Pocket Tai Chi
Improve Focus. Reduce Stress. Find Balance.
1st Edition
Published on 22. May 2018
160 pages
978-1-5072-0725-3 (ISBN)
Description
This essential take-anywhere guide explains the numerous mindfulness benefits of tai chi and shows how to use this ancient martial art to reduce stress and improve overall wellness.
Often called "moving mediation," tai chi is an ancient practice with numerous health benefits our modern, over-stressed society needs. Not only is tai chi a proven stress reliever, it's also been shown to increase balance, flexibility, and strength, and improve muscle tone, sleep, mood, and overall sense of well-being.
This book teaches readers the essential principles and techniques of tai chi while showing you how to use tai chi as an effective mindfulness technique to reduce stress, increase focus, and improve your state of mind. With more than 60 illustrations to help you understand and master essential tai chi moves, this handy, portable package makes My Pocket Tai Chi a perfect companion for practicing tai chi in your own backyard and beyond.
Often called "moving mediation," tai chi is an ancient practice with numerous health benefits our modern, over-stressed society needs. Not only is tai chi a proven stress reliever, it's also been shown to increase balance, flexibility, and strength, and improve muscle tone, sleep, mood, and overall sense of well-being.
This book teaches readers the essential principles and techniques of tai chi while showing you how to use tai chi as an effective mindfulness technique to reduce stress, increase focus, and improve your state of mind. With more than 60 illustrations to help you understand and master essential tai chi moves, this handy, portable package makes My Pocket Tai Chi a perfect companion for practicing tai chi in your own backyard and beyond.
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06/2018
Adams Media Corporation
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Content
- Intro
- Introduction
- What Is Tai Chi?
- Tracing Tai Chi's Roots
- Choosing Among the Four Branches of Tai Chi
- Tai Chi Is a Movement Philosophy
- Part 1: The Benefits of Tai Chi
- Chapter 1: Body
- Helps You Breathe More Effectively
- Improves Your Coordination and Balance
- Straightens Your Posture
- Expands Your Joint Flexibility
- Strengthens Your Muscles
- Gives You a Healthier Skin Tone
- Lowers Your Blood Pressure
- Provides Relief from Migraines
- Chapter 2: Mind
- Reduces Your Stress Levels
- Introduces You to Moving Meditation
- Improves Your Ability to Focus
- Relieves Some Symptoms of Depression
- Helps You Clear Your Mind
- Teaches You to Slow Down
- Harmonizes Your Mind and Body
- Harmonizes Your Body and Soul
- Chapter 3: Spirit
- Strengthens Your Spiritual Connection
- Helps You Embrace Wu Chi, or the Source of All
- Teaches You to Balance Your Chi
- Emphasizes Positive Energy
- Offers a Connection to Nature
- Improves Your Resiliency
- Part 2: Tai Chi Basics
- Chapter 4: Preparing Yourself to Practice
- Creating a Space
- Finding Proper Clothing
- Readying Your Mind
- Readying Your Body
- Considering a Class or Teacher
- Adopting a Learner's Attitude
- Troubleshooting Common Issues
- Basic Tai Chi Principles
- Chapter 5: Warm Up
- Cross Crawl
- Cross Crawl with Twist
- Infinity Arms
- Shoulder Rolls
- Hula Pelvis
- Sexy Pelvis
- Foot Figure Eight
- Wrist Swirls
- Ankle Swirls
- Elbow Massage
- Plié
- Chapter 6: Stretching
- Side Stretch
- Neck Stretch
- Sun Salutation
- Ankles
- Chapter 7: Basic Stances
- Feet, Legs, and Pelvis Shape
- 50/50 Posture
- 70/30 Posture
- 100 Percent Back
- Empty Foot on Heel
- Empty Foot on Toe
- Stepping
- 90 Degrees Stepping
- Chapter 8: Hand and Arm Postures
- Beautiful Lady's Wrist
- Palms Resting on Pillow of Air
- Shoulder Down to Elbow Up to Wrist
- Holding the Ball
- Ward Off
- Two-Handed Push
- One-Handed Push
- Hook Hand
- Fist
- Moving On to the Yang Style Short Form
- Chapter 9: Continuing Your Practice
- Practicing Tai Chi Regularly
- Being Consistent
- Taking Tai Chi Breaks
- Making a Commitment to an Expanded Life
- Resources
- Books
- Websites
- Index
- Copyright
