Article #347
Subject: TAICHIFIT website Stretching and Strengthening
Author: Andrew W. Harrell
Posted: 5/26/2018 01:04:48 PM

Strengthing Tai Chi holding ball exercises, David Dorian Ross

15-25 minute workouts

Routine #1

Use bow step

1)Drawing Water

2) lifting and pushing to corners and sides then left and right

3) parting wild horses mane to left and righ

4) holding ball and ward off, press forward, push up to left and right

5)back hand ward off to left and right

float across step in and step out
keep attention on target

6) white crane spreads its wings to left and right

step back scoop under by droping hands down and across waist then to back and step weight back part
horses mane four times

7) back fist left and right

8) step in step out parting horses mane two times

tempo consistent but never stops

step out and toss frisbee two times

9)white crane spreads its wings to left and right,

10 step out bump with shoulder, then dive down to bottom of ocean, needle at sea bottom

1) put whole sequence together
step out to ward off 2 times
withdraw, push, step back and open window
toss Frisbee parting horse’s mane 2 times
back fist two times
bump should down to ocean, gather open 2 times
back of hand to ward off 2 times
slide it down toss away, push out pull open window
step out to part horse’s mane
bum shoulder, pick up needle

finally gather together and hug tree, sinking chi down to earth
2 times
bow to end routine


Routine #2


Basically, the same routine as in #1, but with holding small 4” balls.
When holding the balls grasp completely, but not tightly.
Start with some extra movements for this routine.


Use bow step


1)Drawing Water

2) lifting and pushing to corners and sides then left and right


Princess on the mountain top: reach up to cross hands and pull back shoulderns and spread wings.

Princess in the valley: reach down to cross hands, then bring back shouldrs and spread wings.


3) parting wild horses mane to left and right

4) holding ball and ward off, press forward, push up to left and right

5)back hand ward off to left and right

float across step in and step out
keep attention on target

6) white crane spreads its wings to left and right

step back scoop under by droping hands down and across waist then to back and step weight back part
horses mane four times

7) back fist left and right

8) step in step out parting horses mane two times

tempo consistent but never stops

step out and toss frisbee two times

9)white crane spreads its wings to left and right,

10 step out bump with shoulder, then dive down to bottom of ocean, needle at sea bottom

1) put whole sequence together
step out to ward off 2 times
withdraw, push, step back and open window
toss Frisbee parting horse’s mane 2 times
back fist two times
bump should down to ocean, gather open 2 times
back of hand to ward off 2 times
slide it down toss away, push out pull open window
step out to part horse’s mane
bum shoulder, pick up needle

finally gather together and hug tree, sinking chi down to earth
2 times
bow to end routine

Routine #3


Basically, the same routine as in #1, and #2 but with holding one large 6” ball in both hands.
When holding the balls grasp completely, but not tightly.
Put one hand on bottom supporting the weight of the ball, the other hand on top.
The positions of the hands will rotate as the movements are done.

Start with some extra movements for this routine.

Use bow step


1)Drawing Water, breathing out as you move out, in as you pull the ball in on your center line

2) lifting and pushing to corners and sides then left and right
3) then, new movement, spread legs wider and push ball out and in on center line.


Princess on the mountain top: reach up to cross hands, holding the one ball in both hands and pull back
shoulderns and spread wings.

Princess in the valley: reach down to cross hands, holding the one ball in both hands,then bring back
shouldrs and spread wings.


3) parting wild horses mane while pushing one ball out and in holding it with both hands to left and right

4) holding ball and ward off, with one ball in both hands, rotated as you push it out, press forward, push
up to left and right In ward off you step out and in, while in parting horse;s mane you step out and keep
feet out,

5)back hand ward off, with both hands holding one ball, turning it over and outward as you conduct it
to left and right


6) white crane spreads its wings with one ball held up to left and right while stepping out with opposite
foot.

step back scoop under by droping hands down and across waist then to back and step weight back part
horses mane four times

7) back fist with one ball left and right again

8) step in step out parting horses mane two times

tempo consistent but never stops

step out and toss Frisbee, parting wild horses mane two times

9)white crane spreads its wings and reach down to ocean two times to left and right,

10 step out bump with shoulder, then dive down to bottom of ocean, needle at sea bottom

1) put whole sequence together
step out to ward off 2 times
withdraw, push, step back and open window
toss Frisbee parting horse’s mane 2 times
back fist two times
bump should down to ocean, gather open 2 times
back of hand to ward off 2 times
slide it down toss away, push out pull open window
step out to part horse’s mane
bum shoulder, pick up needle

finally gather together and hug tree, sinking chi down to earth
2 times
bow to end routine