Michael Stark - Tai Chi Instructor

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10 Form
13 Form
16 Form
Qi Gong Forms

Hi, I'm Michael Stark. Welcome to my beginners Tai Chi/Qi Gong website!

Currently, I am teaching a beginners class in Tai Chi/Qi Gong!

Day:
Monday

Time:
10:45AM - 11:45AM

Location:
Wilton Branch - Saratoga Regional YMCA
20 Old Gick Rd
Saratoga Springs, NY 12866

A cartoon depicting aliens deciding to abduct someone who has a balanced mind, body, and spirit - a quality not found in most humans. This person is doing Tai Chi to achieve the balance.

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10 Form

The Complete Tai Chi 10 Form!

The Complete Tai Chi 10 Form - Back view.

Yang Style 10 Form (STAY IN PLACE)

Opening (lift water)
Repulse the Monkey – Right / Left (DO NOT STEP BACK)
Brush Knee- 45° or 90° Left / turn 180 ° to right / Brush Knee- Right / Hold the ball
Turn 180 ° to left / Part the Horse's Mane- Left / turn 180 deg right / Part Mane- Right
Turn 180 ° left / Wave Hands Like Clouds- Left- 2x / turn 180 deg right / Wave Right- 2x
Rooster Stands on One Leg- lift Rt knee & Rt hand – ON LFT LEG / lift Lft knee & Lft hand -ON RT LEG
Right Heel Kick- 45 deg Right / Left Heel Kick- 45 deg Left (STAY IN PLACE)
Grasp the Sparrow's Tail- Form ball Left-Ward off Right.. / “WAVE” / Form ball Right–Ward off Left..( L then R)
Cross Hands / Embrace the Tiger
Close

Download Yang Style 10 Form

This 8 Form Tai Chi video is really exactly the same moves as our 10 Form. They just don't count the opening and closing moves, so they call it an 8 form.

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13 Form

Tai Chi 13 Form

Tai Chi 13 Form - Back View

Tai Chi Chuan Master 13 Form (Mother of All Forms)

Opening [L's and R's are at 45° or 90° angles!]
Part the Horse's Mane L / R (stay in place)
White Crane Spreads Wings L / R (stay in place)
Brush Knee L / R
Repulse the Monkey L / R (step back with R leg / L palm strike over R hand)
Turn Body and Strike R / L (step R-strike to R / CCW wipe L over R / step L- strike to L)
Fair Lady Works Shuttle R / L
Cloud Hands L / R / L / R (into hook)
Single Whip L / R (stay in place-whirl arms like clouds once to switch from L to R)
Transition: two hands wave to front of body
Golden Rooster Stands on One Leg L / R (stay in place)
Toe Kick and Pat Foot L / R (stay in place-scoop up to fists then release and out)
Grasp the Bird's Tail L / R
Close

Download Tai Chi Chuan Master 13 Form (Mother of All Forms)

Tai Chi 13 form with Master Amin Wu

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16 Form

Tai Chi 16 Form

Tai Chi 16 Form - Back

Tai Chi 16

Open
Part the horse's mane- rock/empty step/bow step/part
White Dove spreads its wings- empty step onto toe, arms cross and spread up and downward
Brush knee- rock/empty step/bow step/brush knee
Single Whip- empty step, bow step, crane hook, side palm strike
Play the lute- Left heel out in front as left arm bends up, right arm to inside elbow
Repulse the monkey - step backwards, repulse the monkey
Fair lady works the shuttle- empty step/hold the ball/bow step/work the shuttle
Needle at the bottom of the sea- empty step onto toe, one hand dives down, second one goes to side, squat down
Wave hands like clouds- side step with hands creating a rotation loop from left to right or reverse
Step and kick- step/ scoop, raise hands and spread out and up / toe kick
Grasp bird's tail- (white crane version) / hold ball / switch sides→ backwards!
Embrace the tiger- Scoop down up, cross arms in front, wipe
Close-

Download Tai Chi 16 Form

16 Form Tai Chi

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Qi Gong

Qi Gong 18 Movement - Shibashi

A classic qi gong that has several tai chi moves within. Each move can be done 5, 10, 15 or more times each. There is no transition between moves. Can do as a warmup to a tai chi form or just as a gentle warmup exercise to start your day or take a break during your day to relax...

Opening (both hands rise then sink)
Opening the chest (both hands rise then spread Left and Right, return to center, then sink)
Rainbow Dance- (both hands rise straight up, wave L then R / eyes follow hands / hips push opposite way)
Separating clouds (hands scoop down, rise, crossed, go overhead, turn over 180 deg, spread then drop)
Repulse the Monkey (R hand goes back, then pushes forward over L hand, palm up, switch sides)
Rowing the boat [hands swing down in front, to sides, then back & up (palms up), around in circle]
Lifting the sun (raise R hand, palm up, to L side, going up on toes, flip hand over & drop down, switch sides)
Tossing the moon over the shoulder- (make ball with hands in front. Swing over L shoulder, switch sides)
Push Mountains- (R palm pushes straight out to L, flips out & over to wrist and returns to R side, switch)
Waving hands like clouds (L hand, palm in, waves across to L, while R hand, slightly behind L, swipes Across to L, R hand circles up, L hand circles down, switch directions) → transition- left foot steps forward
Scoop the sea, look at the sky- (wt forward onto left foot, then lean back on right foot, rocking)
Playing with waves- (rock forward onto left foot then rock back on right foot, both hands push forward, lift up, pull back with one lifting wave, then repeat) → transition to right foot forward
Dove opens wings- (rock back and forth) (arms spread open backward, flip, return, cross, open, repeat)
Punching dragon from the sea (horse stance) - fists at sides - turn torso with each punch
Flying wild geese- (like dove opens wings but up & down instead, rising up on toes when arms go up)
Hug and swing the sun- (rotate arms around in circles in front of body, holding “sun”, overhead, around, and down, bending down when “sun” is down. Then reverse direction.)
March & bounce ball- (when left foot goes up right hand goes up, go up on right toes, bring left foot down & tap it while at same time, “bounce ball” with right hand. Alternate left and right sides.)
18 Old Sage strokes his beard - (bend down, press both hands down spread out slightly; as you rise up, flip hands over and lift up to chest height. Repeat. no bending on last rise - rub hands together when done!