Go Chi-i can be practised several times a week, is relatively easy for any age group to learn, safe to perform, ideal for reducing stress, anxiety etc. Can be preformed sitting or standing, no equipment is needed, little room space is required, can be performed at any time (ideally in the morning to start the day). Go Chi-i can be used as a solo sequence of exercises that are ideal for developing and maintaining health and well being. By learning the Go Chi-i principles, postures and alignments, it leads to a better understanding of the ‘internal arts’ such as Qi Gong, Tai Chi and Yoga. The Go Chi-i has two parts, Part 1 is the feet never moving from the spot when place in the Upright stance (Feet placed shoulder width apart). The only movement of the feet in Go Chi-i part 1 is the turning of on the toes. Part 2 utilises the vertical circle with the feet in the Archer position.

BASIC FUNDAMENTALS:

1. Key to video clips – A guide to understanding the different keys in video to illustrate different instructions.
2. Practise tips – A guide on best way of the schedule of training. Also looks at good and bad practices of the training regime.
3. Correct Postures – Illustrates and explains the correct alignments and postures used throughout the exercises and the Go Chi-i.
4. Knee Alignment
5. Foot Balance
6. Foot Contact
7. 123 Stages
8. Vertical Circle - Illustrates and explains the movement sequence that is used throughout the Go Chi-i Part 2.
9. Wave along the Arm - Illustrates and explains the movement sequence that is used throughout the Go Chi-i.
10. Hold the Chi Ball – Illustrates and describes the cultivation and detection of the sensations inside and outside of the body ( the awareness of chi and internal forces)

PRIMARY EXERCISES:
These exercises are named primary because these exercises are preformed before any of the Go Chi-i. The exercises are to warm up and loosen the body.
Describes each of the individual sections, while views from different angles.

1. Swing arms
2. Wrist rotations
3. Shoulder rolls
4. Holding the plate
5. Plucking arms
6. Leaning to the side
7. Touch toes
8. Lift toes
9. Head turns
10. Finish 123 stages
11. Play all in one sequence

GO CHI-I (TAIJI QIGONG)

1. Go Chi-i Part 1 (Full Sequence) – A set of ten exercises.

2. Go Chi-i Part 2 (Full Sequence) – A set of eight exercises.

3. Sections Go Chi-i Part1:
Describes each of the individual sections, while views from different angles.

• Begin
• Open Chest
• Rainbow
• Arc
• Monkey
• Row
• Ball
• Moon
• Palm
• Wave
• Conclusion

4. Seated Go Chi-i:
Describes each of the individual sections, while views from different angles.

• Begin
• Open Chest
• Rainbow
• Arc
• Monkey
• Row
• Ball
• Moon
• Palm
• Wave
• Play all in one sequence

5. Sections Go Chi-i Part2:

Describes each of the individual sections, while views from different angles.

• Ward off (Peng)
• Rollback (Lu)
• Press elbow (Ji)
• Pullback (Tsai)
• Push ( An)
• Split (Lieh)
• Shoulder (Kao)
• Elbow (Zhou)
• Summary Go Chi-i Part 2.

STANDING MEDITATION – This meditation introduces the idea of sending the mind up and down the body while feeling the muscle changes from relaxation to contraction as the mind travels through the body while moving (The three stages). Then the meditation uses initially visualisation to draw light, warmth and awareness through the body, ending with the body surrounded in a sphere of light, warmth and awareness.

EXTRAS:

• Yang Short Form preview DVD
• Credits – etc.

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