The
Silent T'ai Chi Ch'uan Retreat
and
Silent Meditation
Let
t'ai chi relax the body,
Let silence relax the mind.
-Tom Krapu, Ph.D.
Daily
Practice: Holding Postures
(Chan Kung sets)
This information can be used to enhance your daily practice. Holding postures on a daily basis can greatly benefit your t'ai chi practice. You can hold the same postures all the time such as Single Whip (weight distributed 70-30 between your feet) or Lifting Hands (100% weight distribution on one leg). Another alternative is to switch the postures you are holding each day. Start with a brief time holding. Postures held with 100% weight distribution are more demanding so can be held less time. Once you get into the practice, you can add time, but Mr. Benjamin Pang Jeng Lo advises to not reduce the time once you are in a good habit. The following list can be used to add variety into your daily practice:
|
Session
Number or Day
|
Postures
|
| 1. (Monday) | Ward
Off Left
Ward Off Right Lifting Hands Play Guitar |
| 2. (Tuesday) | Press
Single Whip White Crane Spreads Wings Step Forward Seven Stars |
| 3. (Wednesday) | Push
Brush Knee (Left Side) Repulse Monkey (Right Side) Repulse Monkey (Left Side) |
| 4. (Thursday) |
(Deflect Down, Parry and) Punch Bend Bow, Shoot Tiger Cloud Hands (Right Side) Cloud Hands (Left Side) |
| 5. (Friday) | Fair
Lady (Right Side) Fair Lady (Left Side) Golden
Rooster (Right Side) Golden Rooster (Left Side) |
| 6. (Saturday) |
Embrace the Tiger to Return to the Mountain Single Whip Separate Left Foot Separate Right Foot |
| 7. (Sunday) |
Diagonal Flying Low Punch Fist Under Elbow Crossing Hands |
1994 Thomas
M. Krapu, Ph.D., St. Louis, MO 63123-6963 USA
All rights reserved. Not to be reproduced by any means without citing
authorship.
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