| Internet-based Lessons |
| Chen Family style Tai Chi Chuan - beginners |
| Tools - Tai Chi ball |
| The fifth 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 but the heels will leave the ground. Move the |
| ball slowly over your head until the arms are almost at full extension. Do NOT tighten the elbows |
| or the knees. Inhale gently as you lift the ball. Now lift your heels about an inch off the ground. |
| Rotate the ball as in the first exercise if you can. Exhale as you lower the ball back to the starting |
| position. Pause two seconds to get the deeper air from 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. Pay close attention to the breathing |
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