Lesson 1
Welcome & Course Overview
Welcome to Tai Chi: The Art of Moving Meditation. In this lesson, you'll get an overview of the course and how the practices progress from individual movements to a complete flowing Tai Chi set. Take your time, move at your own pace, and enjoy the journey.
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Lesson 2
Health Benefits Of Tai Chi
Discover why Tai Chi has been practiced for centuries as a system for health and well-being. Learn how mindful movement can support balance, mobility, joint health, relaxation, and greater body awareness.
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Lesson 3
How To Approach The Practices
Before beginning the movements, it's important to understand how to practice effectively. This lesson explores the principles of relaxation, patience, and mindful awareness that will help you get the most from your Tai Chi journey.
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Lesson 4
Tai Chi Standing Stance
Everything in Tai Chi begins with the stance. In this lesson, you'll learn how to stand with stability, relaxation, and proper alignment. Developing a strong foundation will help your movements feel more balanced, comfortable, and effortless.
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Lesson 5
Floating Arms
Floating Arms is one of the foundational movements in Tai Chi. By coordinating gentle arm movements with relaxed breathing, you'll begin to cultivate flow, body awareness, and a deeper connection between movement and mind.
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Lesson 6
Crane Spreads Its Wings
Crane Spreads Its Wings is a classic Tai Chi movement that develops balance, coordination, and body awareness. As you shift your weight and extend through the arms, you'll explore the relationship between stability and relaxation, learning how to move with both strength and ease. Focus on maintaining a calm, upright posture while allowing the movement to flow naturally with your breath and awareness.
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Lesson 7
Cloud Hands
Cloud Hands is one of the most recognizable movements in Tai Chi, known for its smooth, flowing quality. As the hands move gently from side to side, you'll develop coordination, balance, and a relaxed connection between the upper and lower body. Focus on moving continuously, allowing the breath and movement to work together in a calm and effortless rhythm.
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Lesson 8
Rooster On One Leg
Rooster on One Leg is a balancing movement that helps develop stability, concentration, and body awareness. As you shift your weight and find your center, you'll learn to balance relaxation with control. Remember that balance develops gradually, so approach the practice with patience and curiosity.
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Lesson 9
Tai Chi Kick
The Tai Chi Kick develops balance, coordination, and control while encouraging fluid movement throughout the body. Rather than relying on force, the movement is performed with relaxation, stability, and awareness. Focus on maintaining an upright posture and moving with steadiness and ease as you explore the technique.
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Lesson 10
Frisbee Throw
Frisbee Throw is a flowing Tai Chi movement that encourages coordinated movement through the entire body. By rotating smoothly through the torso and extending through the arms, you'll develop greater mobility, balance, and body awareness. Focus on generating movement from the center of the body while maintaining relaxation and ease throughout the practice.
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Lesson 11
Block High Palm Strike
This movement combines stability, coordination, and mindful intention. As you practice blocking and extending through the palm, you'll explore how Tai Chi balances strength with relaxation. Focus on maintaining good posture, moving with awareness, and allowing the movement to remain smooth rather than forceful.
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Lesson 12
Repulse Monkey
Repulse Monkey is a classic Tai Chi movement that combines stepping, coordination, and mindful awareness. As you move backward while coordinating the arms and body, you'll develop balance, confidence, and fluidity in motion. Take your time with the transitions and focus on maintaining a steady connection between posture, movement, and breath.
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Lesson 13
Closing Down
Closing Down is a gentle Tai Chi movement used to complete the practice with calm and awareness. As the hands lower and the body settles, you’ll bring the movement to a quiet finish, allowing the breath, posture, and mind to return to stillness. This lesson helps you close your practice with balance and ease.
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Lesson 14
Forward Stepping
In this lesson, you’ll learn the forward stepping pattern used in Tai Chi. Practicing slowly helps you develop balance, coordination, and confidence as you shift weight from one foot to the other. This stepping pattern builds the foundation for moving smoothly and safely through longer Tai Chi sequences.
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Lesson 15
Backward Stepping
Backward stepping helps develop balance, body awareness, and confidence when moving in reverse. In this lesson, you’ll practice shifting weight carefully while maintaining relaxed posture and steady attention. Moving slowly allows you to feel more grounded and supported with each step.
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Lesson 16
Sideways Stepping
Sideways stepping teaches you how to move laterally with balance, ease, and control. This pattern supports coordination, hip mobility, and awareness of weight transfer. Practicing side steps slowly helps build stability and prepares the body for flowing Tai Chi movements in different directions.
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Lesson 17
Movements With Forward Stepping
In this lesson, you'll combine several Tai Chi movements with the forward stepping pattern. This practice helps develop coordination, balance, and confidence as you learn to move smoothly through space while maintaining relaxation and proper alignment. Focus on connecting the movements with the stepping pattern to create a steady and flowing rhythm.
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Lesson 18
Movements With Backward Stepping
This lesson introduces movements performed with the backward stepping pattern. Moving backward mindfully develops balance, body awareness, and confidence while encouraging smooth transitions between movements. Focus on staying relaxed and maintaining a steady connection between posture, stepping, and awareness.
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Lesson 19
Movements With Sideways Stepping
In this lesson, you'll combine Tai Chi movements with the sideways stepping pattern. This practice develops mobility, coordination, and stability while helping you move comfortably in different directions. As the movements and stepping begin to work together, you'll experience a greater sense of flow throughout the practice.
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Lesson 20
Complete Tai Chi Set
In this lesson, you'll bring together everything you've learned throughout the course into one complete Tai Chi sequence. Combining the movements, stepping patterns, posture, and mindful awareness, this flowing set allows you to experience Tai Chi as a moving meditation. Practice at your own pace, focusing less on perfection and more on cultivating balance, relaxation, and continuity throughout the flow.
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