Dr. Chen's Tai Chi GongFa 301 (with balancing exercises)
Dr. Chen's Tai Chi Qigong Workout level 3 (30 minutes)


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A Uniquely Viewer-friendly Gentle, Safe and Effective Workout System
Focusing on Cultivating Root of Life and Improving Fundamental Human Body Functions

Ten Big NOs:

NO learning curves!
NO confusion!
NO interruption!
NO time to waste,even a single minute!
NO frustration!
NO lengthy explanation!
NO memory needed!
NO big space required!
NO turning around!
YOU will be up and running in NO time!!!

Who designed this exercise?
This exercise was concisely designed by David Chen, Ph.D. in Exercise Science. Dr. Chen received his bachelor and master degrees in physical education from Beijing Institute of Physical Education, and his doctorate degree from the University of North Carolina at Greensboro. Dr. Chen has been studying and working on teaching and teacher education in Eastern and Western exercise and fitness fields for over 20 years. Thousands of students have benefited from his instructions. Dr. Chen fully understands the difficulties and frustrations that Western students have had in learning Eastern exercise styles like Tai Chi and Qigong systerms. To help more Western people who are interested in Chinese style exercises fully enjoy the beauty and benefits of Tai Chi and Qigong practice IMMEDIATELY, Dr. Chen has been developing viewer-friendly, easy, safe, enjoyable and effective exercise routines for various populations. All of these exercise routines were carefully designed by following safety rules, professional teaching guidelines, human learning characteristics, and principles in traditional Chinese medicine and modern exercise science. These exercises also reflect the harmony of the combination of Eastern and Western exercise philosophies and techniques.

What is special in this video?
This video is the moderately difficult version of Dr. Chen's Tai Chi workout routines with balancing exercises added. With the beautiful music Morning Sunlight Melody, Dr. Chen will lead you through the safe, easy and effective warm-up and stretching, and 10 easy-to-difficult forms of Tai Chi and Qigong moves. Breathing has been fully integrated into the moves. The breathing cues are provided. With a fully face-to-face, mirror-imaged demonstration, you will never get lost. There is no learning curve involved, and no memory is needed. Just follow Dr. Chen's moves and cues, you will have a complete body-mind workout. It is designed for home practice and does not require much space (about 4 x 4 square foot).

What are the short-term and long-term benefits can I get from it?
1. Enhanced body-mind harmony.
2. Obtained coordination between breathing and movements.
3. Improved flexibility around whole body.
4. Improved joint health.
5. Improved internal energy level.
6. Improved posture.
7. Reduced back pain.
8. Reduced daily stress.
9. Reduced hypertension
10. Improved cardio-respiratory system capacity and function.
11. Improved muscle strength and endurance.
12. Improved serenity, emotion, and attitude.
13. Improved balance and coordination of body movements.
14. Improved micro-circulation conditions in extremities.
15. Improved capability to take in more oxygan through breathing.
16. Possible improvement of human body immune system.
17. Built foundation for learning Tai Chi and Qigong systems.

Whom is this for?
This video is designed for people who have regularly practiced Dr. Chen's Tai Chi GongFa 201 for over three months to move up, or for those who want to maintain a regular minimum 30-minute gentle and effective daily workout, especially in the mornings. It will specially benefit people who are currently in normal shape and want to be involved in a daily routine of safe, gentle, and complete physical exercise to continue maintaining and strengthening their internal energy, muscle strength,flexibility, coordination, balance, and improve overall health and fitness, as well as release daily stress. It is also good for people, who want to start leaning Tai Chi or Qigong but do not have time to take the class, to get a self-start of learning Tai Chi Qigong moves and enjoy a complete body-mind workout and fun.

When should I practice it?
It is recommended that you practice it in the morning to best prepare yourself physically, mentally, emotionally and spiritually for your daily activity. It is certainly good to practice this exercise at anytime during the day.

What is the challenging part of this routine?
The combination of coordination, breathing, and balance.

what are the important tips for practicing this routine
1. Try to use deep abdominal breathing as much as you can.
2. Keep the range of motion within your comfortable zone. Don't over do it
3. Always keep good posture, keep upper body upright naturally.
4. Wear comfortable exercise clothes and shoes.
5. Anytime you don't feel good, stop it and take a break.

(1) Joint warm-ups
(2) Stretching
(3) Wave the curtain
(4) Unite Yin and Yang
(5) Two mountains strike down
(6) Support the sky
(7)Push the mountain
(8) Push the boat with wind
(9) Golden rooster stands on single leg
(10) Single leg slow kicks 1
(11) Single leg slow kicks 2
(12) Strike ears with two mountains.

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