!!!!!!!!!

Tai Chi in 10 Minutes !

by Dr. Bob Bacher !

Dedication !!!!!!!!!!!!!!!!For all of you who have 10 minutes

to do something extra special for your health! !

Table of Contents !!A Message from Dr. Bob Bacher !!

How to Use This Book !!Your Six Part Tai Chi Basic Training Program !!

How to Stand !!How to Breathe !!

How to Loosen Up !

How to Silk Reel !

How to Stretch your Back !!How to Stand Quietly !!How to Learn More !!

About Dr. Bob Bacher !

A Message from Dr. Bob Bacher !Tai chi is a martial art that combines the science of energy cultivation with the art of balance and ancient Chinese philosophy. Daily practice of this “internal” martial art offers many wonderful benefits for a long healthy life. !The basic tai chi exercises presented in this book are very easy to learn, yet have a powerful effect on building excellent health while relieving pain and sickness. Migraine headaches, arthritic joints, debilitating neck and back pain, high blood pressure, insomnia, digestive and nervous disorders, and many more health issues all respond very positively to the regular practice of these exercises. !After years of observing firsthand the amazing benefits of these basic tai chi exercises with my patients, I felt I must share them publicly in a much bigger way. I started offering tai chi workshops locally, and within a short time I was overwhelmed with invitations to teach people all over the world. !What I need to emphasize is that all of the people I work with, regardless of age, gender, fitness level, occupation, or lifestyle, have one thing in common: the number one cause of their health problems is stress! Stress causes tension, which blocks the normal circulation of our Qi, or vital energy, and this affects every aspect of our health. !Tai chi has a very powerful effect on dissolving these energy blockages and restoring our natural Qi circulation. This is why it is so effective to build good health and to relieve pain and sickness! !If you are looking for a way to improve your health, reduce stress, and reverse the effects of aging, I highly recommend these exercises for you! !

Dr. Bob Bacher !

How to Use This Book !Each day invest 10 minutes to learn one exercise. Relax with it. Close your eyes and feel it! Do it smoothly and effortlessly, without thought or hesitation. Practice over and over until you internalize it! !Each day learn one new exercise. !When you feel comfortable doing each individual exercise, then begin combining them together. You don’t need to follow the exact sequence presented here, but rather use the exercises as you feel. For example, if you wake up with a stiff neck or shoulder tension, focus on a few exercises that address these specific areas. !Focus your full intention when you practice. Always move as softly, smoothly, and gently as you can. Don’t forget to breathe! !Never force a movement to its extreme, rather make each motion within your comfort zone. If you feel any pain or discomfort, make a smaller movement until it is comfortable. !Tai chi is meant to practice for your whole life. Take your time to learn it properly. There is no hurry! !Invest 10 minutes each day. Tai chi’s benefits will continue to grow. Pain and sickness will dissolve away. And you will enjoy a long healthy life. !!!!!!!!!

Your Six Part Tai Chi Basic Training Program !1. How to Stand - learn how to align your body with gravity to relax

and conserve energy - the key to all tai chi postures and movements !

2. How to Breathe - tai chi’s specific method of breathing to energize your whole body for vibrant health and well being !

3. How to Loosen Up - a series of gentle joint rotation exercises to loosen up muscles and joints, increase circulation, relieve and prevent joint pain and injuries, and reverse the effects of aging !

4. How to Silk Reel - Silk reeling is tai chi’s continually spiraling/coiling whole body movements. Silk reeling strengthens and tones muscles, tendons, and ligaments, cultivates powerful Qi circulation, improves cardiovascular and lymphatic function, and heals and prevents soft tissue injuries - the healthiest and most intelligent way to exercise the whole body !

5. How to Stretch your Back - a simple spinal stretch performed while standing to increase spinal mobility and correct the alignment of spinal vertebrae - the BEST EXERCISE to relieve and prevent back pain and restore youthful spinal pliability for life !

6. How to Stand Quietly - a simple method of standing to cultivate stillness and total relaxation of body and mind - sometimes referred to as Standing Meditation !

How to Stand

1. Stand with your feet parallel and shoulder width apart. !2. Imagine a piece of rice paper under your heels - don’t crush it! !3. Breathe naturally in and out through your nose. !4. Gently lift up the top of your head as if suspended from above. !5. Relax your face muscles and smile a little. !6. Eyes look forward. Ears listen behind. !7. Press the tip of your tongue lightly against the roof of your mouth

behind your upper teeth. !8. Touch your lips and teeth together lightly. !

9. Stretch up/lengthen the back of your neck, lower jaw slightly tucked in. !

10. Relax your shoulders, sink your elbows, and let your arms and hands hang comfortably by your sides. !

11. Fingers extended and slightly curved, holding them slightly apart, as if there is a small cotton ball between each pair of them. !

12. Relax/hollow/empty your chest. !13. Relax your upper back muscles and let your shoulder blades

spread apart. !14. Relax your stomach and lower back muscles and let your lower

spine straighten naturally. !15. Allow your pelvis to relax in the neutral position, without any

flexion or extension. !16. Relax, sink, and loosen your hips. !17. Keep the area between your legs round, expanding outward. Do

not allow your knees to collapse inward. !18. Keep your knees springy and in line with your toes. !19. The soles of your feet, heels, and toes all remain in contact with

the ground. !https://www.youtube.com/watch?v=sOJgwQ7-BdM !!

12 Point Checklist of Body Alignments (Use this as a quick reference for all tai chi postures) !

1. Top of head gently lifting/suspended from above? !2. Eyes and ears level? !3. Nose in line with umbilicus? !4. Shoulders level and equally relaxed? !5. Both elbows sinking and expanding equally? !6. Chest relaxed? !7. Shoulders in line with hips? !8. Lower back naturally straightened and relaxed? !9. Hips level and equally relaxed? !10.Top of head in line with perineum? !11. Knees in line with toes? !12.Rice paper under heels? !!And of course always remember the 3 Pillars of Tai Chi: !1. “Yi bu li” - use intention to guide movement, not brute force !2. “Fangsong” - let go, relax, sink !3. “Chansijin” - silk reeling - whole body spiral movements !

https://www.youtube.com/watch?v=cxc5tRfc0zo

How To Breathe

1. Stand with your feet parallel and shoulder width apart. Cross the center of your palms (men place left hand first, women place right hand first), and place them on the lower stomach approximately 2 to 3 inches below the umbilicus. !!!!!!!!!

2. As you inhale, slowly and gently draw in your lower belly and lower back toward the spine, with a slight lifting feeling internally. Gently press/push your lower belly in with your crossed hands as you inhale. Keep your chest hollow/empty and gently expand your back. Do not tense or raise your shoulders, or puff up your chest. !!!!!!!

3. As you exhale, relax and expand your lower belly and back away from the spine, with a sinking feeling internally. From the top of your head, relax and release all tension downward through your whole body, and into the ground. !

4. Breathe this way 10 times and gradually increase the number of repetitions as you feel. Continue to use this breathing method with all of the following exercises. !

https://www.youtube.com/watch?v=VBp1nsW-4wg

Neck Rotation

1. Stand with your feet parallel and shoulder width apart. Exhale as you drop your chin toward your chest. !!!!!!!!!!!

!

2. Inhale as you rotate your head to the left side, and then gently

extend to the rear. Keep your eyes open. !!!!!!!!!!

3. Exhale as you rotate your head to the right side, and then forward, dropping your chin toward your chest. !

4. Move by “letting go” and allowing gravity to cause your neck movement rather than tensing your neck and shoulder muscles. !

5. Remember these are joint isolation exercises - move only your neck. If your shoulders are also moving, then make a smaller rotation until you move only from your neck. !

6. Rotate your head 10 times in each direction. !https://www.youtube.com/watch?v=vJkP-Dh9Uvw

Shoulder Rotation

1. Stand with your feet parallel and shoulder width apart. Inhale as you lift your shoulders up, and rotate them backward, gently opening your chest and closing the area between your shoulder blades. !!!!!!!!!

2. Exhale as you lower your shoulders down, and rotate them forward, gently closing your chest and opening the area between your shoulder blades. !

3. Make sure to relax and “let go” your shoulders to reach the complete bottom of the circle before beginning the next rotation. !

4. Rotate your shoulders backward 10 times. Then change directions. !

https://www.youtube.com/watch?v=gL20PU6HMP8

Elbow Rotation 1

1. Stand with your feet parallel and shoulder width apart. Extend your arms up and out to 45 degrees, slightly in front of the sides of your body. Silk reel arms inward until palms push out. Relax shoulders, sink elbows, and relax your wrists and fingers. !!!!!!!!!

2. Keep upper arms extended out to 45 degrees. Inhale as you bend your elbows and silk reel hands outward (right hand clockwise, left hand counterclockwise), and circle your hands up to shoulder level, palms up. The axis of rotation for the silk reeling motion is a line extending from the center of the elbow joint to the tip of the middle finger.

3. Continue to bend your elbows and silk reel hands outward, and circle hands up and in, until little fingers are close to your face. Relax shoulders, chest, and upper back. Keep a little space under your arms during this motion. !!!!!!!!!

4. Silk reel hands inward (right hand counterclockwise, left hand clockwise) until thumbs face toward chest. Let your wrists drop down with gravity. !!!!!!!!!!

5. Exhale as you circle your hands down and out. Continue silk reeling hands inward, back to the starting position. !

6. Rotate your elbows 10 times. !https://www.youtube.com/watch?v=jSy2ADBLp60

Elbow Rotation 2

1. Stand with your feet parallel and shoulder width apart. Extend your hands up and out to shoulder level, slightly in front of the sides of your body, palms up. Lengthen from your spine to your fingertips. Relax your chest and shoulders and sink your elbows. !!!!!!!!!!!!! !!!

2. Inhale. From the tips of your middle fingers, silk reel your hands inward (right hand counterclockwise, left hand clockwise), as you bend your elbows and touch the backs of your wrists to your hips. Keep your upper arms stationary. !!!!!!!!!

3. Exhale. From the tips of the elbows, silk reel your hands outward (right hand clockwise, left hand counterclockwise), as you extend your hands up and out to shoulder level and slightly in front of the sides of your body. Palms face up and fingers extend out to the sides (back to the starting position). !

4. Rotate your elbows 10 times. !https://www.youtube.com/watch?v=ZE7HTGe6M8I

Wrist Rotation 1

1. Stand with your feet parallel and shoulder width apart. From your shoulders to your fingertips let your arms hang down fully relaxed, and join the backs of your wrists together on the centerline of your body. !!!!!!!!!

2. Inhale as you bend your elbows and raise your hands up close to your chest. Silk reel your hands and fingers in toward your chest. Back of wrists touch together. !!!!!!!!!!

3. Extend your elbows and stretch your hands forward away from your body. Silk reel your palms to face up and stretch your fingers forward at chest height. !!!!!!!!!!

4. Exhale as you lower your hands down. From your shoulders to your fingertips let your arms hang down fully relaxed, backs of wrists joined together on the centerline of your body (back to the starting position). !

5. Rotate your wrists 10 times. Then change directions. !!!!!!!

!6. Inhale as you stretch your hands forward and up away from your

body. Silk reel your palms to face up and stretch your fingers forward at chest height. !!!!!!!!!

7. Bend your elbows and circle your hands in close to your chest. Silk reel your hands and fingers in toward your chest. Back of wrists touch together. !!!!!!!!!!

8. Exhale as you lower your hands down. From your shoulders to your fingertips let your arms hang down fully relaxed, backs of wrists joined together on the centerline of your body (back to the starting position). !

https://www.youtube.com/watch?v=SDC8zo10Ojs

Wrist Rotation 2

1. Stand with your feet parallel and shoulder width apart. Interlace your fingers loosely and form a circle with your arms in front of your chest. Imagine your elbows are resting on balloons floating on water. !!!!!!!!!

2. Keep your palms apart and rounded as if holding a ball. !3. Relax your shoulders, open your back, and hollow your chest. !4. Alternately rotate your wrists 10 times in one direction, and then

change directions. !https://www.youtube.com/watch?v=PkNxOdEVreM

Finger Rotation

1. Stand with your feet parallel and shoulder width apart. Touch your fingertips together and form a circle with your arms in front of your chest. Imagine your elbows are resting on balloons floating on water. !!!!!!!!!

2. Keep your fingers and palms apart and curved/rounded as if holding a small ball. !

3. Relax your shoulders, open your back, and hollow your chest. !4. Separate your thumbs and rotate them alternately, slowly and

smoothly 10 times in each direction. !5. Do the same with each pair of fingers, 10 times in each direction. !

https://www.youtube.com/watch?v=rjSzMRh-yDg

Waist Rotation

1. Stand with your feet parallel and shoulder width apart. Exhale as you bend forward from your waist and let your arms and head hang down loosely, like a “rag doll”. Keep your hips fixed and facing forward. !!!!!!!!!

!2. Inhale as you bend to the left side, and then gently extend to the

rear. !!!!!!!!!!

3. Exhale as you bend to the right side, and then forward to the starting position. !

4. Rotate your waist 10 times in each direction. !5. With the final rotation, bend forward from your waist and let your

arms and head hang down loosely, like a “rag doll”. !!!!!!

6. Slowly roll up from the base of your spine to the standing position. !

https://www.youtube.com/watch?v=2r28C7QZvdk !!!!Special Notes: When extending your upper body to the rear, keep your lower spine relaxed and straight to avoid placing any pressure on your lower back, spinal nerves, or discs. Imagine a piece of rice paper under heels and don’t crush it, and keep your knees springy… When your body alignment is correct, there will be no pressure or discomfort in your lower back.

Hip Rotation

1. Stand with your feet parallel and shoulder width apart. Place your palms on your hips with your thumbs forward and fingers to the rear pointing down. Relax your chest and shoulders and let your elbows sink down. Keep your knees springy and your feet on the ground. Focus your eyes to the front. !!!!!!!!

!

! !

2. Shift your hips to the left side, then forward, then to the right side, then backward, and then to the left side again, in one smooth, continuous, rotational motion. Do not roll up the edges of your feet during this movement, keep them firmly on the ground. !

3. Rotate your hips 10 times in each direction. !!https://www.youtube.com/watch?v=GA5HflU2Ilc !!!!!!!!!!!!!!!

Special Notes: 1. The focus of this movement is at the hip socket, where the upper leg bone (head

of the femur) joins the large hollow groove on the side of the pelvis (acetabulum). Move by relaxing and allow your hips to sink into the ground. !

2. A large percentage of lower back pain and knee problems is caused by reduced motion at the hip joint, or a “frozen hip”. Most of the time, this is caused by unhealthy lifestyle and lack of proper exercise to this area of the body. When the hip joints are stiff and inflexible, a greater demand is placed on the lower back and knees to make up for this loss of hip mobility. This causes knee and back pain and instability. !

3. The hip rotation described above is an ideal method to loosen and restore the natural mobility of the hip joints. This eliminates the strain on the lower back and knees, and allows them the time and rest necessary for healing.

Knee Rotation

1. Stand with your feet parallel and shoulder width apart. Bend your knees and elbows, and cup your kneecaps with your palms. Relax your shoulders, sink your elbows, and sink the weight of your upper body from palms through your knees into the ground. !!!!!!!!

!

! !

2. Rotate your knees inward (right knee counterclockwise and left knee clockwise). Maintain equal pressure on both knees with your palms. Keep your feet firmly on the ground, and do not let the edges of your feet roll up. !

3. Rotate your knees inward 10 times and then change direction. !https://www.youtube.com/watch?v=17woke38af8

Ankle Rotation

1. Stand with your feet parallel and shoulder width apart. Shift your weight to your left foot and raise your right heel slightly off the ground. !!!!!!!!!!

2. Rotate your right ankle 10 times in each direction. !3. Sink and shift your weight to the right foot and raise your left

heel slightly off the ground . Rotate your left ankle 10 times in each direction. !

https://www.youtube.com/watch?v=zynz9yDGwtk

Leg Stretch 1

1. Stand in Horse Stance.

2. Rotate your right foot in from the heel until it is at a 45 degree angle relative to the left foot. Rotate your hips and shoulders to the left until they face the same direction as your left toes. Place your left palm on your left knee and your right palm on your right hip. Keep back straight, and do not allow buttocks to protrude to the rear. !!!!

3. Bend your left knee to 90 degrees (maximum) and stretch your right leg. Do not extend your left knee beyond your toes. Do not lock your right knee or allow it to collapse inward. Keep the groin area open, and both feet firmly on the ground. Do not roll up the inner or outer edges of your feet. Relax your shoulders, sink your elbows, and relax your hips. Keep both shoulders and hips parallel with the ground. !

4. Hold this position for 5 or 6 breaths. Each time you exhale, relax and sink a little deeper into the stretch. After the last breath, change sides. !

Leg Stretch 2

1. Stand in Horse Stance. Cup your knees with your palms.

!!

2. Shift your hips to the left and squat down on your left leg. Extend your right leg but keep a slight bend at the right knee. Keep both feet firmly on the ground. Lift your head up and keep your torso upright and relaxed. Relax your shoulders and sink your elbows. Only squat as deeply as you can while still maintaining your upright posture with good structural alignment of the knees, and feet firmly on the ground. !

3. Hold this position for 5 or 6 breaths. Each time you exhale, relax and sink a little deeper into the stretch. After the last breath, change sides. !!!!!!!!!!!!!

Leg Stretch 3

1. Stand in Horse Stance. Cup your knees with your palms.

! !

2. Shift your hips to the left and squat down on your left leg. Extend your right leg and point your right toes up, so that only your right heel is in contact with the ground. Keep your left foot firmly on the ground. Lift your head up and keep your torso upright and relaxed. Relax your shoulders and sink your elbows. Only squat as deeply as you can while still maintaining your upright posture and good structural alignment of the knees. !

3. Hold this position for 5 or 6 breaths. Each time you exhale, relax and sink a little deeper into the stretch, allowing more and more of the back of your right leg to contact the ground. After the last breath, change sides. !!!

https://www.youtube.com/watch?v=OfYkd7Q65iU !!!!!!!!!!!!!!!!!!Special Notes: 1. Practice these leg stretches several time each day. Always stretch slowly and

gently, with relaxation on exhalation. Never force your muscles and joints to open. Take your time. Stretch by relaxing and letting go. !

2. Pay close attention to the alignment of your back and knees in relation to your feet. Distinguish the difference between healthy, safe stretching and unhealthy straining of joints and soft tissues (i.e. pain!) Be patient with yourself. Stretch a little bit more each day. In a short time you will regain youthful flexibility of your leg muscles, and feel much renewed energy.

Lower Body Silk Reeling

1. Begin in Horse Stance - feet 3 to 4 feet apart, turn toes outward slightly, bend knees 30 - 45 degrees, and sit down from the pelvis. !

2. Cross the center of your palms (men place left hand first, women place right hand first), and place them on the lower stomach approximately 2 - 3 inches below the umbilicus. !

3. Keep your body straight with the point at the very top of the head lifting up, and the perineum sinking down, both these points forming a straight line with gravity. !!!!!!!!!!

4. Shift to Right Bow & Arrow Stance - Weight 70% right side - Waist rotate to right - Body raise up to top of arc - Legs silk reel/spiral in (right leg counterclockwise, left leg clockwise = lifting/raising up) - Knees compress towards each other - Heels “grinding” outward. !!!!!!!!!!!!!!!!

5. Shift to Horse Stance - Weight 50 - 50 - Waist rotate to front - Body sink down to bottom of arc - Legs silk reel/spiral out (right leg clockwise, left leg counterclockwise = sinking down) - Knees expand away from each other - Heels “grinding” inward. !!!!!!!!!!!!!!!!

6. Shift to Left Bow & Arrow Stance - Weight 70% left side - Waist rotate to left - Body raise up to top of arc - Legs silk reel/spiral in (right leg counterclockwise, left leg clockwise = lifting/raising up - Knees compress towards each other - Heels “grinding” outward. !

https://www.youtube.com/watch?v=eoW-hPA2bU4 !Special Notes: 1. Make sure both feet remain firmly on the ground. !2. In Bow and Arrow Stance, keep a slight bend at the extended knee - do not lock

it in full extension. !3. Make sure your shoulders stay directly in line with your hips and your nose

stays in line with your umbilicus - there is no spinal rotation in this movement - the entire upper body moves as one piece from the waist/hips. !

4. "Grinding" inward - imagine the points just lateral to the ball of the feet are the pivot point, and the heels are pushing/rotating (grinding) inward. On the second half of the movement, the heels are pushing/rotating (grinding) outward. The heels are not actually grinding, they are pushing inward and outward in coordination with all the other components of this complex exercise… !

5. Learn this lower body silk reeling well before adding the arm silk reeling!

Silk Reeling 1 - Right Hand

1. Right Bow and Arrow Stance - Silk reel R arm counterclockwise and push R palm out to side in line with R knee at chest level; Point R fingers forward and thumb down; Look at tip of R middle finger; L palm hold L hip; Sink elbows

2. Horse Stance - Silk reel R arm clockwise and cut down with knife edge of R hand in line with R knee at mid thigh level; R palm facing forward; Look in direction of R hand !!!!

3. Left Bow and Arrow Stance - Silk reel R arm clockwise and push R palm to L on centerline of body at groin level; R palm facing to L and fingers pointing down; Keep elbow slightly bent and keep a small space under R armpit; Look in direction of R hand

4. Horse Stance - Silk reel R arm counterclockwise and lift R wrist up centerline close to body; Block up with knife edge of R hand in front of face; sink elbow and relax fingers; Look forward !!!!

5. Right Bow and Arrow Stance - Silk reel R arm counterclockwise and push R palm out to side in line with R knee at chest level; Point R fingers forward and thumb down; Look at tip of R middle finger; Sink elbows; (back to starting point) !

Silk Reeling 1 - Left Hand

1. Left Bow and Arrow Stance - Silk reel L arm clockwise and push L palm out to side in line with L knee at chest level; Point L fingers forward and thumb down; Look at tip of L middle finger; R palm hold R hip; Sink elbows

2. Horse Stance - Silk reel L arm counterclockwise and cut down with knife edge of L hand in line with L knee at mid thigh level; L palm

facing forward; Look in direction of L hand !!!!

3. Right Bow and Arrow Stance - Silk reel L arm counterclockwise and push L palm to R on centerline of body at groin level; L palm facing to R and fingers pointing down; Keep elbow slightly bent and keep a small space under L armpit; Look in direction of R hand

4. Horse Stance - Silk reel L arm clockwise and lift L wrist up centerline close to body; Block up with knife edge of L hand in front of face; sink elbow and relax fingers; Look forward !!!!

5. Left Bow and Arrow Stance - Silk reel L arm clockwise and push L palm out to side in line with L knee at chest level; Point L fingers forward and thumb down; Look at tip of L middle finger; Sink elbows; (back to starting point) !

https://www.youtube.com/watch?v=WrZYplS5KEs

Silk Reeling 2 - Right Hand

1. Right Bow and Arrow Stance - Silk reel R arm counterclockwise and push R palm out to side in line with R knee at thigh level; Point R fingers forward and thumb down; Look in direction of R hand; L palm hold L hip; Sink elbows

2. Horse Stance - Silk reel R arm clockwise, bend and sink R elbow, and lift R hand up in line with R knee to shoulder level; R palm facing up; Look in direction of R hand !!!!

3. Left Bow and Arrow Stance - Silk reel R arm clockwise and push R palm to L on centerline of body at face level; R palm facing to L and fingers pointing up; Sink R elbow and keep a small space under R armpit; Look in direction of R hand

4. Horse Stance - Silk reel R arm counterclockwise and circle R hand down centerline close to body; Block / cut down with knife edge of R hand in front of groin; sink elbow; fingers point to L; Look forward !!!!

5. Right Bow and Arrow Stance - Silk reel R arm counterclockwise and push R palm out to side in line with R knee at thigh level; Point R fingers forward and thumb down; Look in direction of R hand; Sink elbows; (back to starting position)

!

Silk Reeling 2 - Left Hand

1. Left Bow and Arrow Stance - Silk reel L arm clockwise and push L palm out to side in line with L knee at thigh level; Point L fingers forward and thumb down; Look in direction of L hand; R palm hold R hip; Sink elbows

2. Horse Stance - Silk reel L arm counterclockwise, bend and sink L elbow, and lift L hand up in line with L knee to shoulder level; L palm facing up; Look in direction of L hand !!!!

3. Right Bow and Arrow Stance - Silk reel L arm counterclockwise and push L palm to R on centerline of body at face level; L palm facing to R and fingers pointing up; Sink L elbow and keep a small space under L armpit; Look in direction of L hand

4. Horse Stance - Silk reel L arm clockwise and circle L hand down centerline close to body; Block / cut down with knife edge of L hand in front of groin; sink elbow; fingers point to R; Look forward !!!!

5. Left Bow and Arrow Stance - Silk reel L arm clockwise and push L palm out to side in line with L knee at thigh level; Point L fingers forward and thumb down; Look in direction of L hand; Sink elbows; (back to starting position) !

https://www.youtube.com/watch?v=3mXwx4NNfc0

Tai Chi Spine Stretch

1. Stand with your feet parallel and shoulder width apart. Slowly raise your hands up, close to your body, up to chest level. Relax your shoulders, sink your elbows, and loosen your wrists and fingers. !!!!!!!!!

2. Continue to raise your hands up until your arms are fully extended, straight up overhead. Stretch your fingers up to the sky, tips of your thumbs joined together lightly. Look up at your fingertips. Relax your shoulders and sink your elbows. Keep a springiness in your knees. !!!!!!!!

3. Bend forward from your waist. Reach forward with your fingertips and bend your hips to 90 degrees forward bend. Stretch your arms forward, relax your shoulders and sink your elbows. Look at your fingertips. Keep your knees slightly bent. !!!!!!!!!

4. Continue to bend forward, and release all tension in your spine, from the tailbone up, and then your shoulders, arms, and neck. Let your arms and head hang forward freely, completely relaxed, like a “rag doll”, without the slightest bit of tension or stiffness. Relax your knees and keep them slightly bent. Relax your belly. !!!!!!!!

5. Slowly roll your body up, from the base of your spine to the top of your neck. Open and release each spinal vertebra separately, one by one. Continue to release your arms, shoulders, and neck. Lift your head up at the very end of the movement. !!!!!!!!

6. Repeat the Tai Chi Spine Stretch two more times, each time more slowly and gently. Isolate and feel each individual vertebra in your spine as you roll up. The more you can relax and “let go”, the more gravity will open up your spine. !

https://www.youtube.com/watch?v=EygoSEBt9AI

Quiet Standing

1. Stand with your feet parallel and shoulder width apart. Close your eyes and breathe naturally. !

2. Imagine standing under a gentle, warm waterfall. Feel the water flowing downward, from the top of your head through the bottom of your feet, and into the ground. As the water flows downward, feel it dissolving all of the tension in your body. Gradually let go of deeper and deeper layers of tension. From the top of your head through the bottom of your feet, let go of all your tension, and let it sink down into the ground. !

3. Slowly allow your body to become still and let your mind become quiet. Gradually increase the time you practice Quiet Standing. !

https://www.youtube.com/watch?v=9Cm1pgDtInc

How To Learn More !• Attend a tai chi workshop, retreat, or training camp with Dr. Bacher !• Host a tai chi event with Dr. Bacher in your community !• Schedule a Tai Chi Vacation for you, your family, school, or group in

Pavones, Costa Rica: !http://www.dochenstyletaichi.com/tai-chi-vacations-costa-rica-reservations/ !

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Visit our website for details at: www.dochenstyletaichi.com !Please send all inquiries to: chenti@mac.com !

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About Dr. Bob Bacher !Dr. Bob Bacher has been a full time practitioner and teacher of tai chi, qigong, meditation, karate, and yoga since 1969. He received advanced training in Chen Family Village, China (tai chi’s historical birthplace) under the strict guidance of Grandmaster Wang Xi’an. Dr. Bacher is authorized by Master Wang as a 20th generation lineage teacher of the original Chen family art. !Dr. Bacher is a board certified Doctor of Chiropractic since 1980, specializing in spinal health care, whole food nutrition, intelligent exercise, stress management, and healthy lifestyle. !Dr. Bacher combines his skill and knowledge of tai chi with his clinical expertise as a doctor to offer a unique teaching method in which you learn how to heal and prevent sickness and pain through daily tai chi practice and a healthy lifestyle. He teaches worldwide, sharing the wonderful benefits of the original Chen style tai chi for health and self defense. !!!!!!!!!!!!!!!!!!