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

The Complete Tai Chi 10 Form!

The Complete Tai Chi 10 Form - Back view.

Yang Style 10 Form (STAY IN PLACE)

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

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.

Tai Chi 13 Form

Tai Chi 13 Form - Back View

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

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

Tai Chi 13 form with Master Amin Wu

Tai Chi 16 Form

Tai Chi 16 Form - Back

Yang Style Tai Chi 16 Form

1. Open
2. Part the wild horse's mane L, R (ensure right foot turns to 45deg; before starting the R one)
3. White dove spreads wings to R (Left 1/2 step, Left hand up, right hand down, Right toe out)
4. Whirl-wind R then L into Brush knee R, L
5. Deflect, parry, punch
6. Apparent closing - wipe, withdraw, and push
7. Turn R and form R crane hook, then Single whip to Left
8. Play the lute Left (left arm up, right hand to left elbow, L heel is out front)
9. Step back with L foot, Repulse monkey R; step back with R foot, Repulse Monkey L
10. 180° turn on heels, Fair lady works the shuttle to Left, then Right
11. Left Needle at the bottom of the sea, right foot onto toe empty step
12. Fan through the back (of L hand) - ON LEFT SIDE!
13. Wave hands like clouds TWICE to Right. Form the ball on the L.
14. Grasp sparrow's tail to R, L (form the ball, ward off, grasp tail, roll back, press, withdraw, push)
15. Cross hands / Embrace the tiger
16. Close

16 Form Tai Chi

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...

1. Opening (both hands rise then sink)
2. Opening the chest (both hands rise then spread Left and Right, return to center, then sink)
3. Rainbow Dance- (both hands rise straight up, wave L then R / eyes follow hands / hips push opposite way)
4. Separating clouds (hands scoop down, rise, crossed, go overhead, turn over 180 deg, spread then drop)
5. Repulse the Monkey (R hand goes back, then pushes forward over L hand, palm up, switch sides)
6. Rowing the boat [hands swing down in front, to sides, then back & up (palms up), around in circle]
7. Lifting the sun (raise R hand, palm up, to L side, going up on toes, flip hand over & drop down, switch sides)
8. Tossing the moon over the shoulder- (make ball with hands in front. Swing over L shoulder, switch sides)
9. Push Mountains- (R palm pushes straight out to L, flips out & over to wrist and returns to R side, switch)
10. 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
11. Scoop the sea, look at the sky- (wt forward onto left foot, then lean back on right foot, rocking)
12. 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
13. Dove opens wings- (rock back and forth) (arms spread open backward, flip, return, cross, open, repeat)
14. Punching dragon from the sea (horse stance) - fists at sides - turn torso with each punch
15. Flying wild geese- (like dove opens wings but up & down instead, rising up on toes when arms go up)
16. 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.)
17. 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. 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!

18 Chi Quong Shibashi

8 Brocades

1. 2 Hands hold up the heavens
2. Shoot the bow Left and Right
3. Separating heaven and earth
4. Wise owl gazes backwards
5. Big bear sways from side to side, shakes his tail
6. Slide to earth, reach for the sky
7. Punching the dragon with angry gaze
8. Bouncing heels, pound the earth

13 Postures

Facing North- Open

1. Ward off (Left)*
2. Roll back
3. Press
4. Push
5. Pull down
6. Separate
7. Elbow strike
8. Shoulder strike

Turn 90° Right, Facing East

(Repeat 1 ‐ 8 above)

Turn 180° Left, Facing West

(Repeat 1 ‐ 8 above)

Turn 90° Right, Facing North

(Repeat 1 ‐ 8 above)

Turn 180° Left, Facing South

(Repeat 1 ‐ 8 above)

Turn 90° Right, Facing West

(Repeat 1 ‐ 8 above)

Turn 180° Left, Facing East

(Repeat 1 ‐ 8 above)

Turn 90° Right, Facing South

(Repeat 1 ‐ 8 above)

Turn 180° Left, Facing North

Close

*Any time you turn Right, ward off Right!

Any time you turn Left, ward off Left!

24 Form

Weapons 1: The Long Pole

The Long Pole

The Short Stick

0. Opening (hold in left hand, tip up, just above second "fist" length tape, against back of left arm (like gim sword)
1. Left foot steps to left and both hands come up to chest height. Then sink slightly.
2. Left foot pivots 45° left, body turns to left, as right hand comes down and grabs 2nd position, step forward into right bow step and do a right diagonal strike down to right at a 45° angle, with a strike to head, straight ahead; then right foot pivots 45° right, left bow step and reverse diagonal strike; finally left foot again pivots 45° left, right bow step again, ending with right diagonal strike. DO NOT PAUSE OR STOP ON TOE BEFORE EACH STRIKE!
3. Both hands now circle back to left, with stick pointing up, right foot turns slightly left, then stick tip circles down and around and forward flicking towards the front, out in front of the body, and left hand goes up to right side of face, fingers pointing up and palm facing right (forward) as left foot circles around behind right foot and out towards front onto toe and body sinks down.
4. Drop left foot back and out to left, behind body, as weight shifts to left foot and arms go out to sides, angled outward slightly and slightly in front of body, not even with or behind body, and right foot ends straight out to right onto toe (like you do twice with gim sword). THUMB IS DOWN!
5. Step forward into right bow step as you right thrust forward straight out, and left hand goes mostly back.
6. Now right foot steps left across and past left foot, as right hand circles with stick tip up, around to left, down, and flicks back to right and behind body, not straight back like #3 above. Body lowers and twists, left foot goes onto toe. Left hand again blocks right side of face (like #3 above).
7. Then unwind CCW towards left, stick comes around tip up as left foot spins CCW on heel to left then right foot spins CCW on toe to left. Then step out and to the right of forward with left foot, then right foot steps forward and out farther to right into right bow step. Ends with left diagonal strike downward (45°, like others); left hand is back.
8. Body now turns 90° left into slight horse stance. Left hand grabs stick ¼ way down from top. Now, left foot side steps to left, heel first, then as right foot ½ steps in same direction, you thrust sword left, tip angled upward towards chest. Then "coil" stick back and repeat… L step, R step and thrust upwards to chest. Movement is to left, body faces 45° to the right of movement!
9. Now body turns to 90° left, left foot again steps out, then stick becomes horizontal out in front as you thrust it upwards at a 45° angle to throat. (Right foot moves forward just a little, and stick is chin high not overhead!)
10. Left foot steps forward again as stick comes down slightly then as you push it up, ABOVE HEAD to block, you do a right heel kick.
11. Then right foot comes down, weight shifts to right foot, body rotates 45° left and you do a diagonal strike to the left with bottom of stick angled up to left, then step out with left foot, body rotates 45° right and do a diagonal strike to the right with the bottom of the stick angled up to right.
12. Step forward with right foot as you swing the handle of the stick straight up in front of you (stick is vertical) keeping hands exactly as they are.
13. Now, keeping stick exactly as it is, swing CCW 180° into a block. Feet are in line, in a slight bow step right.
14. Left foot steps right behind right foot and straight out onto toe, and stick tip circles up CW and out to right and does an overhead strike downward to right but tip is pointing slightly upward, similar to #3 above, except left hand goes up above head, on the left side, like "old lady works shuttle" position.
15. Now, lunge forward into right bow step as stick thrusts forward and left hand goes down and out back to left.
16. Repeat #6 and #7 above except out 45° to starting "thrust position" (R ft behind L ft ‐ stick back etc / pivot 180° into R step ‐ diagonal strike etc) AND there is a HOP on the R step forward.
18. Now, step straight back with right foot, along Thrust Line (not 45° line) while overhand grabbing stick, 8″ to 10″ down from the top, and looking backwards, do a "handle strike" straight back.
19. Then, L ft and R ft pivot to R slightly as stick tip rotates CW up and around, 360° + 90° + 45°, while at the same time continue stepping with left foot (angled 45–90° left) then right foot into high right bow step culminating into downward diagonal strike RL to side of head.
20. Step forward with left foot as stick rotates around head CCW, tip down, close to back (like broad sword move!), then stepping forward with right foot and again culminating into downward diagonal strike RL to side of head.
21. Bring right ft back a little going onto toe as stick arcs back to right, pointing up, just forward of head and left hand goes slightly back, into kind of a "white dove spreads its wings", then slight step forward with right foot again into downward diagonal strike RL to side of head.
22. Right foot pivots left. As body rotates 270° CCW and left foot steps back, not too far, the stick points down and around to the left as well, then swings up, straight out, into a downward strike, as your right foot lunges forward and left hand goes slightly out and up to block.
23. Also like #6 and #7, but, as stick and left hand circle back to left, CCW, the left hand grabs the stick, and as the left foot steps right behind the right and onto the toe. Then you thrust the stick forward, chest height. Now you spin again on left foot, CCW, and the stick, handle out, goes from horizontal to 45° upward and does a handle strike in #11 above end on left side of your face. Feet should be lined up.
24. Then use the handle to strike to the right, ending on right side of your face, twisting slightly to right.
25. Let go of the handle with your right hand, and swing the handle down and back behind your left thigh and left knee lifts up high and right hand goes up to "shuttle" position, like in White Crane Form.
26. Now, hop 90° left and into a right bow step, then thrust forward with handle of stick.
27. Left foot steps forward into high L bow step and do a reverse diagonal strike down to left ‐ head strike.
28. Both hands circle left, CCW, about 90°, then as you step sideways right with right foot and slide to right, with right arm do an elbow strike right, chest high into "ribs".
29. Right hand grabs stick handle, right foot steps 45° right into high R bow step, end with a downward strike (tip up).
30. Now, body twists right as right foot pivots 90° right and left foot goes onto toe, stick tip goes over right shoulder and down while left foot steps forward, then the left hand grabs the tip and swings it down, forward, and up over left shoulder, as you twist left now, step forward with the right foot, as you grab the stick handle and again swing it undercut and upward.
31. Both feet now turn left… as stick continues swing, from #31 above, heading down as a block (like #22 above) then up and out into a downward strike.
32. Now, spin 180° left, pivoting on left ft, with stick swinging down then up and out into another downward strike.
33. Right foot steps straight back and left foot goes up onto toe, and stick tip twirls down, back, up, and out forward into "on guard" (like twice in broad sword).
34. CLOSING: (Like double gim sword closing): bring stick up to right side of head, horizontally, point facing forward. Grab second spot on handle with left hand and bring it down to left side as right foot comes up even with left foot.