Dr. Chen's Tai Chi GongFa 401
Dr. Chen's Tai Chi Qigong Workout level 4 (47 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 extended version of Dr. Chen's Tai Chi GongFa 301 with more beautiful yet challenging moves added. With the beautiful music Morning Sunlight Melody and beautiful morning suny background, Dr. Chen will lead you through the complete warm-up and stretching, and 13 easy-to-difficult Tai Chi and Qigong forms. Breathing has been fully integrated into the moves. The breathing cues are provided. With a fully face-to-face, mirror-imaged leading 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 specially designed for home practice and does not require much space (about 4 x 4 square feet).

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 advanced 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 301 for over three months to move up, or for those who want to maintain a regular 47-minute gentle, effective yet challenging daily workout, especially in the mornings. It will specially benefit people who are currently in normal shape and want to be involved in a regular routine of safe, gentle, and complete physical exercise to continue maintaining and strengthening their internal energy, muscle strength, endurance, 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 or opportunity to take quality classes, 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 mornings 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 difference compared to 301?
More beautiful moves, more fun, more balancing challenges, more oxygen intake, more feeling of accomplishment, more..... you will be able to name more after giving a try!

How should I prepare before practicing
Drink some water, because 47-minute breathing and physical work consumes lot of water.

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) Yin and Yang unite
(5) Rooster stands on single leg
(6) Slow kicks
(7) Support the sky
(8) Two mountains strike down
(9) Push the boat with wind
(10) Grasp peacock's tail
(11) Push palms and kick leg
(12) Strike ears with two mountains
(13) White monkey contributes peach
(14) Single whip and push hand
(15) Wave sleeve with knee raising.

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