Collected works and current thoughts
Warmup Section
Purpose: Gradually increase circulation, loosen joints, activate the nervous system, and establish mindful breathing for deeper work.
- Shake off the outside, 30 seconds
- Wu Chi / Sung (Relaxed standing posture), 1 minute
- Clouds / Spring / Breath, 2 minutes - breath to relax (principle 1)
- Noodly Arms, 1 minute - wet noodle (principle 2)
- Circle Walking, 36 steps both directions - #steps akin to time / tension (principle 3)
- Final Shake (gentle shaking to finalize warmup), 30 seconds
Stretch Section
| Pose | Stretch Time | Rest Time After Pose (min) | Transition Pose |
|---|---|---|---|
| Rag Doll | 3 Mins. | 0.5 | Waist and Shoulders |
| Pins & Needles | 2 Mins. | 0.5 | — |
| Hero | 2 Mins. | 0.5 | Table Top Point It Out |
| Blaster | 2.5 Mins. R/L | 0.5 | Child |
| Frog | 2 Mins. | 0.5 | — |
| Butterfly | 3 Mins. | 0.5 | Chest to Sky |
| Thread the Needle | 2.5 Mins. | 0.5 | Extend and Point Leg |
| Twister | 3 Mins. | 0.5 | Pause and Notice |
| Cliffhanger | 3 Mins. | 0.5 | Elbow, Shoulder, Turtle Back |
| Pretzel Arms | 2.5 Mins | 0.5 | Forehead to Back of Palms |
This stretch phase comprehensively targets joints and muscles critical for Tai Chi and Bagua readiness, with mindful transitions to maintain awareness and avoid stiffness.
Integrate Section
- Wi Chi (mindful internal energy flow)
- Pelvic Floor (activation and engagement exercises)
- Clouds & Spring (breath and gentle movement)
- Shake back in (grounding, finishing relaxation)
Purpose: To consolidate flexibility gains, restore fluid movement, reconnect mind-body awareness, and settle the practitioner for Tai Chi or Bagua form work.
This full flow is well balanced and scientifically informed. It starts with gentle warmup, progresses through thorough stretching with transitions, and finishes with mindful integration. It prepares body and mind optimally for Tai Chi and Bagua practice, promoting injury prevention, joint mobility, and muscle flexibility, with a strong focus on internal awareness throughout.
