| Internet-based Lessons |
| Chen Family style Tai Chi Chuan - beginners |
| Tools - Tai Chi ball |
| The fourth exercise needs you to start with the ball at your waist as before. Loosen the hips. The |
| feet and knees do not move much in this version. Bend over slowly and lower the ball past your |
| knees while softly exhaling. We will work up to touching the tops of the shoes and eventually the |
| floor. Rotate the ball as in the first exercise if you can. Straighten back up inhaling as you get back to |
| the starting position. Pause two seconds to get the air deeper into your lungs. Repeat three more times |
| with the same hand on top during the extended rotation, then four more times with the other hand |
| on top. Slowly. |
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