Page 41 - Simplifying T'ai Chi Rev3 2017

116 Simplifying T'ai Chi

Introductory Sun Form Movements

There are several 'short' Sun forms that are suitable for beginners. I prefer either
Deyin 13 Step (www.deyin-taiji.com) or Dr Paul Lam's 'Tai Chi for Arthritis'
(www.taichiforhealthinstitute.org).
However to avoid having to pick a favourite to accompany this book, I have
selected the following few movements from the traditional Sun style forms. The
movements will 'sequence', and can be used as a simple personal practice form
requiring a 2.5m (8ft) sideways length.
The following instructions and pictures are included to help beginners and also to
act as an aide mémoire to those who may prefer images to words. They are NOT
intended to teach the intricacy of the movement - that's your teacher's job!

Please note: Elderly, less mobile beginners or those with
balance or joint problems are advised initially to carry out the
turning movements using a conventional step-around type
movement rather than the heel/toe pivots described.

1. Commencement Form
Focus, relax and root. Shift weight to the left and soften the knee. Pivot
right foot on its heel to angle your body to the left diagonal.
Immediately roll weight back to the right foot, lifting the left heel and
lifting the hands up and out from the Dan Tien with the palms facing.
An easier alternative for the less mobile is not to rotate the right foot but
to stay facing front and just soften knees a little as you lift.

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