ESSF 1410
Tai Chi Beginning
HPER W 106
COURSE DESCRIPTION: Slow relaxing movements used to improve balance, coordination and timing. Reduces stress improves concentration. A mediation in movement.
ATTENDANCE: To receive credit for this class you may miss no more than one class period per half-semester. No make-ups will be accepted. If you decide to drop this class, it should be done by the first week of the semester.
DRESS: Wear comfortable, loose fitting clothes.
RECOMMENDED TEXT: The Ultimate Guide to Tai Chi by The Best of Inside Kung Fu, edited by John R. Little and Curtis F. Wong.
NOTE: Other books on Tai Chi Chuan, martial arts, meditation and eastern religions will enhance your appreciation and understanding of principles presented in class.
COURSE OBJECTIVES: To learn the short form of Tai Chi. To experience through Tai Chi the ability to focus the mind on the body during exercise, sports and daily life.
COURSE CONTENT: 50% of class time is spent learning the form, 25% on readings, and discussion and 25% on yoga, meditation and other related psychophysical disciplines. Includes Chi Kung and Hand Pushing.
EVALUATION: A knowledge evaluation will be given the final night of class.
CREDIT: Credit will be based upon attendance. (80%) and a Comprehensive final test. The final will include a written section with about 25 questions and a performed section. You must read at least one book from the Suggested Readings list (below).
ADD/DROP: The ADD/DROP policy was changed by the university. Please consult the schedule for a complete explanation.
REMEMBER: A grade of NC in a CR/NC class is not figured into the quarterly GPA of a student.
MISCELLANEOUS:
- Only students who are officially enrolled may attend classes.
- Any change to class meeting place will be posted at HPER W 106 one hour before class time.
INJURY & FIRST AID: All Instruction Program classes pose a certain risk to the participant. This class has a potential of injury. In case of ANY accident, please inform your instructor immediately. Fill out a University of utah Incident/Accident Report Form as soon as possible.
Things to Remember
- Abdominal (diaphragm), breathing.
- Proper Meditation posture includes a straight back and a comfortable position. Let the tip of your tongue touch the roof of your mouth.
- Transferal and redirection of energy.
- Coordination of hands feet and breath, the three harmonies.
- Watch the direction of your attack, or the flora of energy.
- Allow the breath, momentum, Chi and imagination to move your body, No tension.
- Remain relaxed and keep the movements continuous. Maintain an even tempo throughout the form.
- All movements should be light, natural and effortless.
- Always move the light foot never the heavy one.
- Breath slow and deep through the nose.
Things to Practice
- Centering exercises
- Meditations
- Breathing exercises, pranayamas
- Balance exercises
- Yoga Postures, Asanas
- Speed drills varying tempo
- Dynamic tension for strength
- Practice with the Eyrs closed
- Auto-suggestion and msualization
- Aikido warm-up exercises, kicks and blocks
- Chi Kung, breathing meditations, and hand pushing
Elementary Tai Chi
| Week 1: | Introduction check rolls, sign release form, assign and discuss books, go over handouts. Opening movements, posture, abdominal breathing. Be prepared to take notes and workout. |
| Week 2: | Ward-off right ward-off left, sitting postures, Meditation l, introduce flexibility work, balance exercise. Check rolls sign disclaimer. |
| Week 3: | The waves go in and the waves go out, start hand-pushing exercises, begin moving balance techniques, review abdominal breath start complete breathing. |
| Week 4: | The whip, start Chi Kung l continue hand pushing, meditation 2. Flexibility work. |
| Week 5: | Crane spreads wings, chi-kung 2 meditation 3 competitive balance exercises review complete breath. |
| Week 6: | Slant flying continues hand-pushing techniques, Alternate nostril breathing meditation 4 review standing and moving balance exercises. |
| Week 7: | Finish Tai Chi Chuan form review for written test. Speed drills dynamic tension, Left - handed form demonstrate long form. Meditation 4 Chi Kung 3. |
| Week 8: | Workshop, written test. |
Summer semesters and certain sessions will have reduced classes. Those classes will have condensed syllabi.
— Hand-pushing and competitive balance teach students martial art applications of Tai Chi movements
— Chi-Kung is the energy work of Tai Chi.
— Workshop is an opportunity to resolve any final student needs.
— Classes will usually start with some warm-ups. Then a review of last week's materials followed by this week's new choreography and complementary techniques.
