Simple Tai Chi Flow Plus Opening The Wrists And Spine

Ease into the graceful flow of Tai Chi with simple, accessible forms that connect breath, movement, and awareness. This practice combines gentle Tai Chi sequences with focused mobility work for the wrists and spine, helping release stiffness, improve flexibility, and cultivate fluidity throughout the body. We close with gentle breathwork to settle the mind, connect with your inner energy, and bring the practice to a peaceful finish.

Transcript

Let's have our feet shoulder width apart, Underneath the shoulder. If you can make them parallel, That's great. If not, Just slide out. Okay? And you're just going to soften your knees. And you want to peel your knees open. Peel your knees open. Give it a softer knee. Yeah. So this is going to feel a little bit of a tension if you're new, But this is very important. You want to give it a little bit of, When you do this, You protect your knee. Yes. Good job. Yeah. So now you're going to tuck in your sacrum. See you soon! So you open the lower back a little bit. Good job. And you want to have your chest just slightly, Slightly tucked in. So the energy is coming down to inside of the body rather than too arched. Make sense? So Good. And then you want to do a chin alignment so the back of the neck is open so it's not You're not kinked. You're building a straight spine. Good, Good, Good. So this is going to be majority, If this is new, This is going to be a lot of work for you, Just to stay low. And then just little bounce, Little bounce. Take an inhale all the way to your belly. Just let your body start loosen it up. Relax your shoulder. You're bouncing your spine. Everything else is loose. Inhale. Huh, Good. Let your shoulder get wiggled. Yeah. Good so shake a little more you want to feel your joints are like springs Yeah, Shake a little more. And then deep inhale to your belly Open your throat. Good. Raise your arms. Huh. Sigh. Just shake, Shake it up. Ha! Shake it up! Yes! Ah that's it, That's it, Little bouncing with the knee, Good job, Good job and starting to come down your arm Good. One more time. Inhale, Expand. Exhale, Contract. Good. Inhale. Oh, Good, Good, Good. We're going to have a little bit of Uji. Okay yes so you're just gonna sit into it as much as you can sit into it good good good so on the exhale Hold on, I get it. Exhale, You're going to push and come up. And inhale coming down. Yeah, Exhale. Hmm. . . Good, Exhale. Good. So that's the motion. Now you want to do Qigong, Which is that you want to feel the air around you. It's like water. The air is almost like honey-like, Water. So you're not just pushing. Look, If I'm not engaging my core, I push like this. But you want to feel you're really pushing. There's a way you're pushing the water. And then when you come in, You grab. You want to condense. Yeah, Good. Good yeah push so every push couple of you when you push you push like this you're using your arm Use your belly. You feel the difference? Yeah, And yes, And gratitude. Yeah, You really pull that in, Contract your belly. You don't sugarcoat it. Yes. So come up. Raise. Yeah. Good job! Inhale, Come up. Axial Go Low Good job. Okay, Okay. So now you're going to smooth out the motion, Meaning you got the gist of it. It's fairly simple. Now you want to smooth it out. So it's not. . . Slow down. Smoother, Make your movement even. Slow down a little bit, Slow down more. Slow down more. Yes. Yes, And? Watch me. Push, Bring it in. So you want to engage your belly a little bit. So you're still doing a little bit of this. Whole body, Bring it in. And when you push, You push from the belly. You feel the difference? Everything you do, You want to do it from the center. And bring it in. Good job! Good job! So now you want to feel the bouncing of the knees, Right? So again, We want to smooth out the motion. So I'm not popping up and down. I'm slowly coming up. Even speech. Bring it down. Even, Even. Slowly come up and slowly going down. And all of you relax your shoulder a little bit You're not moving your shoulder, You're moving your belly. Good, Good. Now we're going to go back into our lower Wuji, As low as you can, As low as you can. Good, Good. Okay, So arms up like this. So when we have an extension in Tai Chi, You never fully lock your elbows. You always have a little softness, Even when we stretch. Again, We play Tai Chi, We play Qigong, So you want to feel the air is like water. Add a little tension so you're really pushing things open. Push it open. And then chop down. And when you lift it up, Your arm comes up this way. You play with energy. Watch me. Yes. And down. Yeah, Drop in, Drop in your knees. Good. As low as you can. Come up. Inhale out. Yeah, And action now. Yeah, Good job. It's pretty easy. It's pretty easy, I think. Come up like this. Yes, Come up like this. Good job. This is fairly easy. So the way to push it is when you come up, Don't lock it up. You come up. Okay, So let's go down first. You go down. Nice and easy. You go as low as you can. When you come up, You don't have to come up all the way. Right? Chopin Lullabies. Stay Lull! That's the music. You want to feel that you're moving the energy around you. You're using your body to create patterns. You're swimming. Good job. Few more. And because you're moving in an even pattern, You want to start to get this meditative state. This is the beginning of moving meditation, Yes. Good job. And coming up. Few more. Nice and easy. Move energy Yeah. Nice and easy. Settle down. Settle down into a movement. So you're all doing really good. See if you can do a little bit more relaxed. Nobody is tensing up too much. So let's just be even more relaxed. Cause it's so easy. Last one, Make it count. And come up. Good job. Yeah, Yeah. Keep your knees soft, Little bouncy. Good job. And the lower back. Good. Open up and you want to tap down. And coming up. . . Good. Few rounds going down. And coming up. Good job, Donja! And coming up, Good, Good, Good. We're going to tap the arms. Freeze! Freeze! You guys doing good? Freeze! Good, Good. The other side. Up and down, Good, Good, Lean forward, Tap your arm, Good. And come up, Open up the side, Tap the side. Good job, Good job. And the other side. Open up. Good, Good, Good, Good. Okay, We're going to work on the wrist a little bit. So you're all gonna grab your right hand. So you're going to extend your hand. So you're going to turn around and then go back like this. So it's this movement. Okay? Understand? Voila! You can do that. Now make it round. Make it round. Don't rush. Not yet. Make it round, Even speed. Extend. So it's not, Yeah. Check it, Yeah, Let me see. OK, So follow me. Ghost in. And comes out. Close enough. Close enough. I'm going to do a side view so you can see. I start with. . . Palm up. And then I tilt towards me. Yes, You got it. Okay. Now try the other hand. Okay, I have a flat. And I lean towards me. Okay, I'll show you the side view. Maybe back view is easier. Lean towards me. Left hand is a little bit difficult. You got it. You got that? Good job, Good job, Good job, Good job. Okay, Now go back to the first hand. Do it again. Yeah, Make it round, Make it round. Make sure you're breathing. Don't hold your breath. Relax. It's just a silly game. It's no big deal. Relax. Yes. Joy, Smiling is the first medicine. You must take that medicine first. Good job. Try the second hand again. Right, You Star Wars? Yeah. If you want, You try both hands at the same time. Take your time with this one. I'm asking a lot in the beginning. Okay, Slow down. Slow down. Shake it up. We're just playing. We're just playing. You're rewiring your nerve system. You're going to stay young. There's no Alzheimer's in Chinese medicine. It's great. You feel that. You're rewiring your brain. Okay, We start with the first hand. You get that? Start with the right hand, It's easier. Make it smooth. Make it smooth. Walk around. You want to do it that your body remembers. Walk around. The reason to walk is you help yourself relax. Walk backwards. Walk backwards. You want your body to remember. Right? And then if you want, You try both hands. I'm going to do it slow so you can see me. It's easier to actually look at me from behind. I'm not going to lie. So. Is this. If you like, Or if you really want to try to. How fast can you go? Another good thing is you do one right, One left. One right, One left. Weren't right? One left. I'm too fast. I'm too fast. It's fun, Yeah? When you want, Right? Then you do both. Good job! Yeah, That's good, That's good. And then you can stay where you are. Only if you want to, Just a little faster, Shake it up, A little help, Help it up. Help it up. Yes. So you wanted to take your own step. You don't want to rush. I'm just showing you the whole game. You don't have to get there in the first go. You start simple. Just to get one hand. And the other hand. And one at a time. One at a time. And then together. And then faster and faster, If you like. Okay, We'll do another one. Let it go, Let it go. It's not supposed to. It's just a game. You get better by doing it. I've done it before. It's not that I'm smarter. It just takes practice. Okay, So you're going to pick a right hand. You're going to put number four. So that's number four. You're going to have your finger sideways. That's number four. Okay, So number eight is this. You're going to point away. You don't point at people. That's number eight in Chinese. So four and eight. Thanks. Four. And 8. Voila! So easy! And eight. Make sure you're not stressed. Everybody relax. It's just a silly game. It's not that serious. You're not getting quizzed. We're just playing fingers. You do your best. It's not this. It's this, Right? Four, I'm tucked in. 4 and 8. So easy. 4 and 8. So easy. The other hand. Relax your belly, Chill down. We're just playing. And 8. Voila, 4, 3, 2, 1. Four needs to be facing this way, So it's not this. Four and eight. That's okay. Four. Now two hands together. Four together, Eight together. So easy. 4 and A. You got it. 4 and A. Now switch. 4 and A. Four. Four. Four. So again, I'm giving you the whole download so it's fast. The way to ease into it, You do four and eight, Four and eight, You do it so much your body remembers it. Relax, Relax your belly, Don't stress. Don't stress! Play! It's easier when you take it light. Good, Now four and eight. See, I make mistakes too, Yeah. It's just fun! It's just fun! It's a little bit of rubbing your belly and pet the thing. Shake it up, Shake it up, Shake it up. Yes, Just a silly game. Good. Now you're going to come into your Uji stance. You're going to shake your entire spine. You're going to do it from the bottom, One vertebrae at a time, Moving up. If each vertebrae is too vague to feel, Just do sections. So start with the tailbone. Shake your entire spine and you want to now hold your shoulder. Yeah. So your shoulder is being shaked. Yeah. And then move up a little bit. Your sacrum. Your lumbar actually. Yeah, Move up. You shake your spine from your lumbar and move up the bottom third of thoracic. Yeah, So you want it to not hold your shoulder. So you're doing a little bit of this. You're going to shake your spine. Yeah, There you go. Yeah, That's it. And then the middle part of the thoracic, Right behind your heart. Good job. Right behind your heart. And the top third of thoracic, Yes, And your neck bone. And all the way to your crown. Good. And just two hands on your belly. Cheer your body. Feel the state you are in. We're going to move into breath of fire to bring more energy into the belly. Take a big inhale. Fill up your dantian. On the exhale, You're going to pump 30 times. Last exhale, Squeeze everything out. Don't breathe in or out. Just pump your belly 30 times. Inhale. Ban out. Okay, I'm going to talk a little bit, We'll do it again. So if you can, You want to contract your perineum ever so slightly. You want to seal it a little bit. So breath of fire, I feel like everybody got it, Right? You just inhale and then you pump 30 times. Everybody get that, Right? Any questions about this part? We're doing two breaths. The first one I'm breathing, The breath of fire, I inhale. And then exhale, Small exhale. You are. You are. You are. Very small inhale. You don't focus on it. You just focus on exhale, Pumping. And if your body will inhale a little bit, But you're not focusing on it. Inhale. So I am inhaling, But I'm just not focusing out. So you do that for 30 times. The last exhale, You squeeze all the air out. And now you don't inhale or exhale. Everything is sealed. If you need to plug a nose, That's okay. And you're just going to pump your belly. That's the second breath. Embryonic breathing. You do this for another 30 rounds. Or shorter if you can't hold that long. Make sense? So we'll do breath of fire and embryonic breathing. And both breathing, If you can, Pull your perineum up a little bit. Okay? Follow. Okay, Good job. Hands to your belly. Close your eyes. Send your awareness into your dantian. Big inhale, Expand your belly. On the exhale, Breath of fire 30 times. Squeeze everything out. Don't breathe in or out, Just pump your belly. Inhale. And hole at the top. A lack of. Share your body. Share your body. Yeah, Good, Good. We're going to do another round. If you don't have to open your eyes, Don't, Because I want you to feel what's inside. I am looking at you to make sure you're okay, But if you don't have to, You don't have to look back. Okay, Inhale. Breath fire 30 times. Squeeze everything out, Don't inhale all out, And just breathe embryonic breathing 30 times or less if you can hold. Inhale. For at the top. Ban everything out. Good, Good, Good. Stay inside, Feel your energy. Feel your body. Everything is activated. But also very calm. You're energized and calm at the same time. Good, Good, Good. All right. So open your eyes and walk around, Drink some water, Take a break.