Taiji Ball Qigong was once a common practice for both internal and external martial arts in China. Today, this little-know practice brings benefits to practitioners of all backgrounds. Beginners usually learn the patterns with a rubber ball, intermediate students utilize wooden spheres of varying weights, and advanced practitioners perform the patterns empty-handed.

The Taiji Ball Qigong class is based on the teachings of Dr. Yang, Jwing-Ming. Applicable to all styles, Taiji Ball Qigong is a fundamental training used to develop whole-body movement, open and strengthen the body, deepen the breath, and issue power. It is an ideal solo practice that requires a minimum of space and, for those times when a partner is not available, Taiji Ball Qigong also provides you with a method to test and develop your ability to root, listen, follow and lead.

Health: A primary function of Taiji Ball Qigong is the rejuvenation of the spine. It is a wonderful "wake up" exercise, gently easing the spinal compression that can occur during the night. Upper and lower back pain or discomfort is, through correct practice, relieved due to the gentle opening and closing movements. These movements, though simple in appearance, can have a powerful effect on the nervous system. All movements should be done without tension, and introduced a few minutes a day and gradually increasing the time. Conscious breathing and awareness of structural alignment and tension further deepens the effects of Taiji Ball Qigong practice.

Internal: In Taijiquan (Tai Chi Chuan), Taiji Ball Qigong training was once a major training tool for enhancing Pushing Hands ability. Today many are rediscovering this wonderful solo pushing hands training method. Practitioners of all internal arts use Taiji Ball training to enhance their sensitivity, sense of relaxation, root, and ability to coil.

External: Taiji Ball Qigong can enhance ones ability to issue power, develop root, strengthen grip and train the muscles used to wield weapons. Some external styles progressively increase the weight of the sphere used, often moving on to stone spheres after having mastered the wooden ones.

Here is what you will learn:

• Taiji Ball Breathing Patterns
• Forward, Backward, Parallel & Circular Stepping Patterns
• Vertical Circling
• Horizontal Circling
• Vertical Rotating
• Horizontal Rotating
• Vertical Wrap Coiling
• Horizontal Wrap Coiling
• Solo Practice Drills
• Partner Practice Drills

Taiji Ball Qigong is of particular interest to current practitioners of the internal arts. As a spinal qigong Taiji Ball practice isolates and develops the much sought after "Dragon Back". In addition the spinal benefits, Taijiquan players claim to to more fluid, to be better able to feel the ebb and flow of Yin and Yang. Those who study Xingyiquan find that through the practice of Taiji Ball Qigong they are better able to carry their mass forward. Practitioners of Baguazhang remark that the circle walking and parallel walking drills aid them to be more rooted, open and flexible on the circle.

Regardless of your goals, Taiji Ball Qigong has something for you!

I Liq Chuan basic training is comprised of a series of fifteen exercises and two short forms. Each stage of the process is designed to develop a specific skill set, which is then carried into the Spinning Hands and Sticking Hands phases of the training.

In this class we will also introduce students to Spinning Hands Cycle 1, a partner exercise designed to develop both intent and structure.

Our training year is divided into six courses, each focusing on a specific topic. Over the course of one year you will be introduced to the essential practices of I Liq Chuan partner work - Eight Cycles of Spinning Hands, Kicking Methods and Sticking Hands. We offer free I Liq Chuan classes the first week of each two-month session - e-mail us to reserve your spot.

The Three Planes:

• Horizontal
• Frontal
• Vertical

The Six Directions:

• Up
• Down
• Forward
• Backward
• Right
• Left

The Eight Patterns:

• Cycle 1: Outside Circle Spinning
• Cycle 2: Inside Circle Spinning
• Cycle 3: Clockwise Circle Spinning
• Cycle 4: Counter Clockwise Circle Spinning
• Cycle 5: Alternating Outside Circle Spinning
• Cycle 6: Alternating Inside Circle Spinning
• Cycle 7: Alternating Clockwise Circle Spinning
• Cycle 8: Alternating Counter Clockwise Circle Spinning

Zhan Zhuang ("post standing" or "stake standing") forms an integral part of traditional Chinese Internal Martial Arts and Qigong. Zhan Zhuang encompasses ways to locate blockages within the body, developing awareness of different energy layers, as well as relaxation exercises to open those blockages and dynamic tension exercises to develop whole body power for combat purposes.

Commonly described and practiced as "standing meditation", we refer to it as "Standing Concentration" - due to the active mix of attention and intent that is necessary to get the most from the practice. Standing Concentration is an important step in reclaiming our energy that is bound with any unnecessary tension in our bodies.

Whether our goal is peace of mind, health, or martial arts, recognizing and releasing our accumulated tension is essential.

Here is what you will learn:

• Stretching and Body Opening
• Arms Swings
• Standing Concentration Exercises
• Moving Concentration Exercises
• Qi Clearing Qigong

Conditioning is essential for any martial art.

Oddly, many in the Chinese Internal Martial Arts (Taijiquan, Baguazhang, Xingyiquan, Yiquan, Liuhebafa and others) avoid all conditioning other than form work and a little (often very little!) standing practice. While the conditioning methods used by most internal arts do differ from those used by the external martial arts, conditioning is vital for all martial artists.

In this class you will learn to open, strengthen, release and connect the body, breath and mind. Releasing unnecessary tension and while isolating specific actions to train the various coordinations unique to the internal arts is the goal of this class. While you will not be doing tons of push-ups, you will be moving through many solo and partner exercises, both with and without props. Expect to sweat - and be sure to bring your towel!

While this class is aimed at the martial artist, all are welcome to come in for a great workout!

Yin and Yang Taiji Symbol Qigong training has long been known as an essence of Taijiquan. Chen style practitioners call it "silk reeling Jin". This program, handed down from the Classical Yang style introduces the Yang side of the Taiji Symbol Training.

Where our I Liq Chuan class specializes in "Parallel Hand" partner work, the focus of the Yin Yang Symbol Training is "Cross Hand" partner work.

You will learn a variety of drills based on the Taiji Symbol, both stationary and moving, that will help you to generate whole body action. In addition to solo practice, you will practice with various partners, learning a new method to develop sensitivity and timing.

In this class you will learn:

• Reverse Breathing
• Taiji Qigong: Large Bear Swimming
• Taiji Qigong: Eagle Swoops Down
• Yang Coil Sealing
• Yin Coil Plucking
• Stationary Symbol
• Rocking Symbol
• Linear Stepping
• "Cross Hand" Partner Drills