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The Complete Idiot's Guide to T'ai Chi and QiGong Illustrated, 3E

by: Douglas, Bill

The Complete Idiot's Guide to T'ai Chi and QiGong Illustrated, 3E

by: Douglas, Bill

ISBN 13:
9781592574209
ISBN 10:
1592574203
Edition: 3rd
Format: Package
Copyright: 12/06/2005
Publisher: DK Publishing, Inc.
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Summary

You're no idiot, of course. You know T'ai Chi and QiGong are traditional Asian martial arts practiced throughout the world. But did you know these exercises are also used as a form of healing one's mind, body, and spirit?

Part 1: T'ai Chi: Relax into It

(56)

Why Practice T'ai Chi?

(10)

Exploring the Reasons Behind T'ai Chi's Popularity

(4)

T'ai Chi Relaxes the Mind, the Body, and Our Lives

(1)

T'ai Chi: Promotes Internal Strength for Young and Old

(1)

T'ai Chi: Finally an Exercise That Feels Good!

(1)

You Are Perfect---and Perfect for T'ai Chi

(1)

T'ai Chi Goes to the Root of Problems

(1)

Getting to the Root of T'ai Chi

(2)

All-Purpose Medicine

(1)

An Ultimate Beauty Treatment

(1)

T'ai Chi's Cleansing of the Nervous System Releases Power

(1)

A Fountain of Youth

(1)

Explaining T'ai Chi: History and Premise

(3)

Historical T'ai Chi

(1)

Modern T'ai Chi

(2)

Let's Get Physical

(10)

T'ai Chi Acupuncture Tune-Up

(1)

Innercise vs. Outercise

(4)

Advantages of Innercise

(1)

Problems with Outercise

(1)

T'ai Chi Helps You Lose Weight

(1)

T'ai Chi Tones Muscles, Too

(1)

T'ai Chi Oils the Joints

(1)

T'ai Chi Is Like a Day at the Spa---but Without the Bill!

(3)

Discover Dan Tien---Your Physical Center

(1)

Express Yourself with Dan Tien

(1)

Move Effortlessly from the Dan Tien

(1)

Stay Loose, Bruiser!

(1)

Dan Tien Awareness Improves All Activities

(1)

T'ai Chi vs. Yoga

(1)

Medical T'ai Chi: The Prescription for the Future

(14)

The Health Benefits of T'ai Chi

(1)

Mind over Matter

(2)

Acupuncture and T'ai Chi

(3)

Say ``OOOOHHHHHMMMMMM''---OHMMeter, That Is

(1)

Get an Acupuncture Tune-Up

(1)

Don't Be Zang Fu-lish

(1)

Be Kind to Your Emotions

(1)

Increase Flexibility

(1)

Western Medicine's Research on T'ai Chi and QiGong

(5)

Stress Is the Symptom

(1)

Who Ya Gonna Call?

(1)

T'ai Chi Is Your Heart's Best Friend

(1)

T'ai Chi Reduces Mental Stress

(1)

T'ai Chi Lowers Body Stress

(1)

A Boost to Your Immune System

(1)

How Does T'ai Chi Fight for the Immune System?

(1)

DHEA and T'ai Chi, Back Together Again

(1)

Aging's Radical, Dude! (Free Radicals, That Is)

(1)

Make No Bones About It, T'ai Chi Does Your Body Good

(1)

T'ai Chi Does an Incredible Balancing Act!

(1)

T'ai Chi Is Dirt Cheap---and Can Be Done on Grass!

(1)

T'ai Chi Is Gentle for Arthritis and Your Joints

(1)

T'ai Chi Is the Health Care of the Future

(1)

T'ai Chi and QiGong's Healing Powers

(2)

Expanding Your Mind and Lightening Your Heart

(10)

T'ai Chi Calms the Rat Race

(2)

Frantic Action vs. Efficiency

(1)

T'ai Chi Is Smelling the Roses

(1)

Remember to Breathe (Everything Else Takes Care of Itself)

(1)

The Power of Effortlessness

(2)

The Unbendable Arm

(1)

Our Flexibility Is Our Strength

(1)

Patterns vs. Chaos

(2)

Coaching the Mind Team

(1)

Innercise Integrates Outer Relationships

(1)

T'ai Chi-Hut-Hut-Break from Old Patterns

(1)

T'ai Chi Dispels the Idea of Wrongness

(1)

T'ai Chi Is a Model for Life

(1)

T'ai Chi Breaks Limits

(1)

T'ai Chi Enhances Life

(1)

T'ai Chi and QiGong Strengthen the Imagination Muscle

(2)

Finding Your Center

(10)

T'ai Chi-ing Zen and Now

(1)

Fight or Flight---or T'ai Chi

(2)

T'ai Chi Bring Caveman to Modern World, Ugh!

(1)

T'ai Chi Stops the Fight and Slows the Flight

(1)

Adrenaline Withdrawal

(1)

A T'ai Chi Master: What's That?

(2)

Manifest (Physical) vs. Unmanifest (Energy)

(1)

Masters Are No Longer Victims

(1)

Master Your Own Self

(1)

Luck of the Draw

(1)

Gut Feelings: Tuning Your T'ai Chi Antennae

(1)

T'ai Chi Can Affect the World Around Us

(3)

What You See Is What You Get

(1)

T'ai Chi and QiGong Are Inner-Space Suits

(2)

Part 2: Suiting Up and Setting Out

(40)

Knowing What You Want: Finding the Right T'ai Chi or QiGong Class

(8)

Locating a T'ai Chi Venue

(2)

Choosing a Class

(1)

What Is the Cost?

(1)

How Often Should I Go?

(1)

Evaluating an Instructor

(4)

Instructor Personality

(2)

T'ai Chi Styles

(2)

Planning Ahead: Where and When to Practice T'ai Chi

(10)

Home Practice vs. Class Study

(3)

Bookworm T'ai Chi

(1)

Video T'ai Chi

(1)

The Horary Clock

(1)

Outdoor vs. Indoor

(1)

Practicing Outdoors

(1)

Choosing a Surface

(1)

Practicing Indoors

(1)

Large Class vs. Private Class

(1)

The Pros and Cons of Large Classes

(1)

The Pros and Cons of Private Lessons

(1)

Time Out for Class and Practice

(4)

Life Habits Are Hard to Change

(1)

T'ai Chi Is Positively Effortless

(1)

Make a Calendar

(1)

Social T'ai Chi

(2)

Be Prepared: Your First Day of Class

(10)

Choosing Your T'ai Chi Wardrobe

(1)

Considering External and Internal Hygiene

(2)

External Hygiene

(1)

Internal Hygiene

(1)

T'ai Chi and Massage Therapy

(1)

Resistance to Change

(1)

``Wrongness'' Is Our Culture's ``Resistance''

(1)

Attending Your First Class

(3)

How to Address Your Instructor

(1)

Class Structure

(1)

How Are T'ai Chi Movements Taught?

(1)

You Mean There's Homework?

(1)

T'ai Chi Etiquette

(1)

Knowing Your Martial Terms for T'ai Chi

(3)

Punches

(1)

Blocking

(1)

Kicks

(1)

Saddle Up: Horse Stance and Other Terms

(10)

T'ai Chi Posture Is Power!

(2)

Where Is the Dan Tien?

(1)

The Horse Stance and Dan Tien Ride Together Again

(1)

The Vertical Axis and You

(1)

Everything and the Sinking Qi

(2)

Sinking Your Weight

(1)

Don't Tear the Rice Paper!

(1)

Active Bones Under Soft Muscle

(2)

T'ai Chi Is Not Isometrics

(1)

Easy Does It

(1)

Round Is Cool

(1)

Breath Is the Beginning of Everything

(3)

Postbirth Breathing

(1)

Prebirth Breathing

(1)

Part 3: Starting Down the QiGong Path to T'ai Chi

(44)

Introducing QiGong

100

(8)

Let's Do Some Heavy Breathing

101

(2)

T'ai Chi vs. QiGong: What's the Difference?

103

(1)

A Brief History of QiGong

104

(1)

Welcome Back to the Future

104

(1)

Is Your Mind Half Full or Half Empty?

104

(1)

Bored? It's QiGong Time!

104

(1)

Mental Healing and QiGong Challenges

105

(1)

Bliss vs. Discomfort

105

(1)

Trying Too Hard to See the Light?

106

(1)

Chi, I'm a Healer?

106

(2)

Sitting QiGong (Jing Gong)

108

(12)

A Word About Energy Medicine and QiGong

109

(1)

Kirlian Photography: Seeing Qi Is Believing

110

(2)

Phantom of the Aura

110

(1)

The T'ai Chi Zone, Do-Do-Do-Do, Do-Do-Do-Do

110

(1)

Mind over Qi

111

(1)

E = MC2 Means You Are Only Energy

112

(1)

Getting Started with Sitting QiGong (Jing Gong)

113

(7)

Moving QiGong (Dong Gong)

120

(10)

Mindful Movement vs. Mindless Exercise

121

(1)

Bone Marrow Cleansing

122

(2)

The Elegance of Mulan Quan

124

(3)

Spread Wings to Fly

124

(1)

Tupu Spinning

125

(1)

Bring Knee to Chest

126

(1)

Zen Walking in the Old Soft Shoe

127

(1)

Carry the Moon

128

(2)

Warm-Up Exercises

130

(12)

Dan Tien Takes Us for a Ride

132

(2)

Breathing Our Way to Center

132

(1)

Let the Dan Tien Do the Driving

132

(2)

Lengthened, Not Stretched

134

(2)

Filling the Sandbags, Sinking the Qi

136

(2)

Moving from the Horse Stance

136

(1)

Sinking the Qi

137

(1)

Deep-Sinking Your Qi

138

(1)

The Chinese Drum's Kaleidoscopic Sensations

138

(1)

Deep-Tissue Cleansing Leaves You Radiant

139

(3)

Flinging Off and Breathing Out Toxins

140

(1)

Elvis Impersonations Cleanse the Soul---Baby!

140

(2)

Part 4: Kuang Ping T'ai Chi: Walk on Life's Lighter Side

142

(70)

Introducing the Kuang Ping Yang Style

144

(6)

The Snake and the Hawk

145

(1)

The Shao-Lin Temple: Where It All Began

146

(1)

From the Temple to the West

146

(1)

T'ai Chi Becomes a Philosophy

147

(1)

Short Forms vs. Long Forms

147

(1)

Why Sixty-Four Movements?

148

(1)

T'ai Chi and Chinese Medicine

149

(1)

Out in Style: Right Style, That Is

150

(62)

Strike Palm to Ask Blessings, #1

154

(1)

Grasp the Bird's Tail, #2

154

(1)

Single Whip, #3

155

(1)

White Crane Cools Its Wings, #4

156

(2)

Brush Knee Twist Step, #5

158

(2)

Apparent Closing, #6

160

(1)

Push Turn and Carry Tiger to Mountain, #7

160

(1)

Spiraling Hands to Focus Mind Toward the Temple to Parry and Punch, #8

161

(2)

Fist Under Elbow, #9

163

(1)

Repulse the Monkey, #10

163

(2)

Stork Covers Its Wing/Sword in Sheath, #11

165

(1)

Slow Palm Slant Flying, #12

165

(1)

Raise Right Hand and Left: Turn and Repeat (Part I), #13

166

(3)

Wave Hand Over Light/Fly Pulling Back, #14

169

(1)

Fan Through the Arms, #15

170

(1)

Green Dragon Rising from the Water, #16

170

(1)

Single Whip (Part II), #17

171

(1)

Wave Hands Like Clouds (x3), #18 (Part I, Linear Style)

172

(2)

Single Whip (Part III), #19

174

(1)

High Pat on Horse/Guarding the Temples, #20

174

(1)

Lower Block/Upper Block, Separation of Right Foot; Lower Block/Upper Block, Separation of Left Foot, #21

175

(2)

Turn and Kick with Sole, #22

177

(1)

Wind Blowing Lotus Leaves (x4), #23

178

(2)

Block Up/Fist Down, #24

180

(1)

Turn and Double Kick, #25

180

(2)

Parry and Punch, #26

182

(1)

Step Back/Lower Block/Upper Block, Kick Front, #27

182

(2)

Lower Block/Upper Block Separation of Right Foot, #28

184

(1)

Parry and Punch, #29

185

(1)

Chop Opponent with Fist (Pivot and Rotate Fist [x3]), #30

185

(3)

Sink to the Earth/Backward Elbow Strike, #31

188

(1)

Single Whip, 3/4 Single Whip (Part IV), #32

189

(1)

Partition of Wild Horse's Mane (x4) and Single Whip, #33

189

(2)

Fair Lady Works at Shuttles, #34

191

(2)

Grasp the Bird's Tail (Part II), #35

193

(1)

Single Whip (Part V), #36

194

(1)

Wave Hands Like Clouds (Part II, Linear Style), #37

194

(1)

Single Whip Down, Return to the Earth (Part I), #38

194

(1)

Golden Cock Stands on One Leg (x4), #39

195

(2)

Repulse the Monkey (x3) (Part II), #40

197

(1)

Movements #40 Through #44

197

(1)

Fan Through the Arm (Backhand Slap), #45

198

(1)

Step Push/Box Opponent's Ears/Cannon Through Sky, #46

198

(2)

Single Whip (Part VI), #47

200

(1)

Wave Hands Like Clouds (Round Style; Part I), #48

200

(1)

Single Whip (Part VII), #49

201

(1)

High Pat on Horse (Part II), #50

201

(1)

Cross Wave of Water Lily Kick (Part I), #51

201

(1)

Parry Up; Downward Strike, #52

202

(1)

Movements #53 Through #56

203

(1)

Step Up to Form Seven Stars, #57

203

(1)

Retreat to Ride the Tiger, #58

204

(1)

Slanting Body/Turn the Moon, #59

204

(2)

Cross Wave of Water Lily (Part II), #60

206

(1)

Stretch Bow to Shoot Tiger, #61

206

(1)

Grasp the Bird's Tail (Right Style), #62

207

(1)

Grasp the Bird's Tail (Left Style), #63

208

(1)

Grand Terminus; Gather Heaven to Earth, #64

209

(3)

Part 5: T'ai Chi's Buffet of Short, Sword, and Fan Styles

212

(26)

Mulan Quan Basic Short Form

214

(6)

Mulan Quan Promotes Elegance and Health

216

(1)

Step East to Lotus

216

(1)

Step in the Eastern Direction

217

(1)

Spread Wings on Lotus

217

(1)

Float Rainbow to Golden Lotus

217

(1)

Floating Rainbow

218

(1)

Sit on Golden Lotus

218

(1)

Ride Wind to Dragon Flying

218

(1)

Ride With Wind and Waves

218

(1)

Dragon Flying Toward Wind

219

(1)

Purple Swan Tilts Its Wings

219

(1)

Mulan Quan Fan Style

220

(6)

Flying Bees Through Leaves

222

(1)

Stretching Cloud to Floating

222

(1)

Stretching Left Foot

222

(1)

Cloud Lotus Floating

223

(1)

Miracle Touching Ocean

223

(1)

Miracle Dragon Lifting Head

223

(1)

Swallow Touching Ocean

224

(1)

Green Willow Twigs Dancing

224

(1)

Green Willow Twigs Swaying

224

(1)

Dancing in Wind

225

(1)

Dun Huang Flying Dance

225

(1)

Mulan Quan Sword Style

226

(6)

Preparation to Eye on Sword

227

(1)

Preparation Stance

228

(1)

Left Foot Half-Step with Eyes on Sword

228

(1)

Forward Step to Low Jab

228

(1)

Forward Step, Holding Sword Under Elbow

228

(1)

Sword Exchange, Turn Body, and Low Jab

229

(1)

Sword Upright to Balance Body

229

(1)

Body Return, Step with Sword Upright

229

(1)

Vertical Sword and Balance Body

229

(1)

Turn Around to Up-Jab

230

(1)

Turn Around, Lower to Sitting Position, Sword Upright

230

(1)

Step Up, Lower to Sitting Position, Sword Up-Jab

230

(1)

Level Sword to Lift Leg

230

(2)

Level Sword, Turn Body, and Lift Knee

230

(1)

Lift Leg, Side Step, Side Chop with Sword

230

(2)

Getting Gently Pushy with Push Hands

232

(6)

The Psychology of Push Hands

235

(1)

Different Forms of Push Hands

236

(1)

Legends of the Masters

236

(2)

Part 6: Life Applications

238

(69)

T'ai Chi as Therapy for Young and Old

240

(18)

T'ai Chi for Kids

241

(2)

Preparing for Athletics and Life

242

(1)

Treating Attention Deficit Disorder

242

(1)

Teaching T'ai Chi to Kids

243

(1)

T'ai Chi for Seniors

243

(1)

T'ai Chi for Women

243

(2)

Halting Bone Loss

244

(1)

Treating Eating Disorders

244

(1)

Preparing for Childbirth

244

(1)

T'ai Chi for Men

245

(1)

T'ai Chi and Sports

245

(2)

Weight Training

245

(1)

Golf

245

(1)

Tennis and Racquetball

246

(1)

Baseball

246

(1)

The ``Hard'' Martial Arts

247

(1)

T'ai Chi as Therapy

247

(11)

Cancer Treatment

247

(1)

Cardiac Rehab and Prevention

247

(1)

Stroke Recovery

248

(1)

Addictions

248

(2)

The Therapeutic Powers of T'ai Chi and QiGong

250

(8)

``Tie'' Chi: Corporate T'ai Chi

258

(4)

The Bottom Line on Stress Costs to Business

259

(2)

Using T'ai Chi as Stress and Pain Relief

259

(1)

Investing in Creative Potential

260

(1)

Helping with Lower Back Problems and Carpal Tunnel

260

(1)

T'ai Chi Is a Natural for the Office

261

(1)

T'ai Chi's Philosophy of Balance and Flow

262

(6)

The Yin Yang of Diet

263

(1)

Chinese Herbs and Teas for Health Conditions

264

(1)

Feng Shui: Architectural T'ai Chi

264

(1)

The I Ching

265

(1)

Rest and Rejuvenation

265

(1)

T'ai Chi Teaches Mindful Living

266

(2)

Do T'ai Chi and Change the World

268

(8)

T'ai Chi and Unemployment

269

(1)

T'ai Chi and the Health-Care Crisis

270

(1)

T'ai Chi in Education

271

(1)

Helping Students Stay Current in a Fast Current!

271

(1)

Studying Health from the Inside Out

272

(1)

Helping Students Avoid Drugs

272

(1)

T'ai Chi and Crime and Law Enforcement

272

(1)

T'ai Chi and Violence

273

(1)

T'ai Chi and the Environment

274

(2)

Celebrating World T'ai Chi and QiGong Day

276

(31)

Unleash the World-Altering Power Within You!

278

(2)

Appendixes

A. The T'ai Chi and QiGong Yellow Pages

280

(19)

B. Suggested Readings

299

(2)

C. My Four-Hour Fully Instructional DVD Program, Plus

301

(6)

Glossary

307

(4)

Index

311

Amazon no longer offers textbook rentals. We do!

The Complete Idiot's Guide to T'ai Chi and QiGong Illustrated, 3E

The Complete Idiot's Guide to T'ai Chi and QiGong Illustrated, 3E

9781592574209

1592574203

Summary

Author Biography

Table of Contents

Supplemental Materials

Write a Review

Amazon no longer offers textbook rentals. We do!

The Complete Idiot's Guide to T'ai Chi and QiGong Illustrated, 3E

The Complete Idiot's Guide to T'ai Chi and QiGong Illustrated, 3E

9781592574209

1592574203

Summary

Author Biography

Table of Contents

Supplemental Materials

Write a Review

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