Stress-Relief * Balance * Strength

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Tai Chi Chuan translates to "Supreme Ultimate Fist" or "Grand Ultimate Boxing," signifying it is a martial art, which is  based on the concepts of Yin and Yang. Tai Chi (without the Chuan) refers to the practice of slow, coordinated, choreographed movements. Tai Chi is practiced for increased mental concentration, improved physical balance, greater flexibility, enhanced muscular strength, and overall better mental and physical health. The main style we practice is called Yang (named for the family who first promoted and refined it). More specifically, we practice Cheng Man-ching lineage of Yang Tai Chi Chuan. Even more specifically, we practice the 60 movement form promoted and taught by Great Grandmaster William C. C. Chen, who was a live-in student of Professor Cheng Man-ching. On occasion we hold classes on Sun Style Tai Chi.

Translated as “energy work” or “breath work,” Qigong is a form of Gong Fu or Kung Fu (a skill obtained through hard work and focused repetition). Qigong practitioners cultivate qi (energy) through the repetitive use of movement, breath and focused intention. In this sense, "qi" refers to the life energy within us. Tai Chi is the best known form of Qigong, but there are older forms, including Daoyin sets, which are the oldest sets of energy cultivating exercises (similar to yoga), which predate Qigong. We offer classes and workshops on various Qigong and Daoyin exercises.

BOW AND ARROW QIGONG: Primarily used for detoxification, this series of gentle movements unifies mind, breath, and movement; increasing oxygen intake, improving circulation, and promoting a state of alert peace and relaxation. Bow and Arrow Qigong may be practiced standing or sitting. 

EIGHT PIECES OF BROCADE QIGONG: This fairly vigorous set of exercises is nearly 1,000 years old. Created by a field marshal who wanted to improve the health of his troops, over the years, it has been reduced from the original twelve exercises to eight. It is widely practiced throughout China in various forms.  Once learned, practitioners may perform the set in full or reduce the number of repetitions to fit a busy lifestyle.  

FIVE ANIMAL FROLICS: Attributed to Hua Tuo, a famous Chinese physician, the Five Animal Frolics or Five Animal Play is considered a complete set of exercises which aligns closely with Five Element Theory. Practiced mainly for health, many of the movements also have martial arts applications. Students learn basics of Five Element Theory and how it relates to health and martial arts. This simple set of exercises is designed to balance the body's energy and promote overall health and wellbeing, through postures and exercises mimicking the movements of the tiger, deer, bear, monkey, and crane.

FIVE ELEMENT QIGONG: Five element theory underpins Traditional Chinese Medicine (TCM), health regimens, and martial arts. Students learn basics of Five Element Theory and how it relates to health through this simple set of exercises designed to balance the body's energy and promote overall health and wellbeing. Regular practice may reduce inflammation and increase strength and range of motion.

INTRODUCTION TO SUN STYLE TAI CHI: Youngest of the five main styles of Tai Chi, Sun Tai Chi was created primarily for health and longevity. Unlike other styles, the movements of Sun Tai Chi are performed to the left and to the right sides, working t he entire body evenly. Higher, more natural stances make this a wonderful form for students who want improved agility, balance, and control.

INTRODUCTION TO YANG STYLE TAI CHI: In this class, students explore Tai Chi theory and its underlying principles of posture and motion through the practice of various Yang Tai Chi movements. No need to remember a complete form. Instead, we work a few, key postures, keeping the focus on moving "correctly" in a Tai Chi fashion. Emphasis is placed on balance and stress reduction, as students learn to apply Tai Chi principles to their everyday tasks and motions, increasing strength and balance while reducing stress in the joints and in the mind. 

INTRODUCTION TO TAI CHI WALKING AND STANDING MEDITATION: Tai Chi is often referred to as meditation in motion. This class introduces students to various methods of meditative Tai Chi walking, with and without hand movements) and various standing postures from disparate modalities, including Tai Chi, I-Chuan, and Zhang Zhuang.

YIN AND YANG MEDICAL QIGONG FOR HEALTH AND BALANCE: The movements practiced in this set have been curated from numerous Qigong philosophies and forms, including White Crane, Big Geese, Five Element Daoyin, Wisdom, and Fragrant Qigong. Because it stimulates all the main acupuncture points and the brings energy to each of the organs, this set is practiced to maintain, enhance and preserve health and vitality, while enhancing Qi flow throughout. The exercises may be performed from a seated position. Performing the exercises from standing may improve balance.

SPRING RAIN QIGONG: This Qigong practice may be performed sitting, standing or walking in a circle. The slow, fluid movements  are designed to stimulate the lymphatic and vascular systems, improving circulation and reducing inflammation. Regular practice may strengthen the muscles and the immune system, as well as improve mood, calm emotions, and increase body awareness and balance and posture.

SWIMMING DRAGON QIGONG: These easy to learn movements are simple, as well as beautiful. Besides fully stretching the entire body and gently massaging the internal organs; this set has been celebrated for reducing weight, enriching muscle tone, improving skin tone, and enhancing energy flow.

TENDON AND MUSCLE CHANGING CLASSIC: This relatively intense set of exercises may be modified to allow students to progress at their own pace. Considered one of the oldest Daoyin (precursor of Qigong) sets, these exercises are meant to strengthen the muscles and sinews, while fostering a clearer feeling of unity between mind and body. With regular practice, students have reported increased strength, flexibility, agility, and range of motion.

WUJI EIGHT PIECES OF BROCADE: This vigorous set of exercises is nearly 1,000 years old, created by a field marshal who wanted to improve the health of his troops. Over the years, it has been reduced from the original twelve exercises to eight. Widely practiced throughout China in various forms, this version contains eight core exercises and opening and closing movements, for a total of ten.

This class is presented exclusively on Zoom, weekday mornings for 25 minutes.  These consistent, bite-sized, lessons foster a daily  practice from the comfort of your own space, which may improve your balance, strength, and flexibility. It provides a great mid-morning break, which can help improve mental focus and clarity...as well as make you feel fantastic physically. Proper posture, breath control, and mental focus are stressed throughout the practice. This class is perfect for beginners.

+ included with IAC tuition

This is a series of short classes highlighting different Qigong sets and practices. Descriptions of offered sets can be found above. For current class offering check our schedule page and/or our tuition page, which has the dates and costs. Proper posture, breath control, and mental focus are stressed throughout the practice. This class is perfect for beginners.

+ included with IAC tuition

In this class, students focus on the first 20 movements of the 60 movement Yang style short form. Proper posture, breath control, and mental focus are stressed throughout the practice. Advanced students may (and do) continue to attend this class for extra guided practice and to refine their movements.

+ included with IAC tuition

In this class, beginner, intermediate, and advanced students review the portion of the form they already know, before learning and practicing the next movement in the sequence. This class is good for beginners (who are already in the beginner class) to progress through the form more quickly with more guided practice. This class is perfect for intermediate students who have already learned the first 20 movements, as they progress through the entirety of the 60 movement Yang style short form. Advanced students may (and do) continue to attend this class for extra guided practice and to refine their movements. Proper posture, breath control, and mental focus are stressed throughout the practice.

+ included with IAC tuition

This class is for students who have learned the entire 60 movement form and want to take their Tai Chi practice to the next level. Students review the entire form before addressing specific sections and movements, making changes and refinements, which improve balance, focus, relaxation, and energy (blood, oxygen, lymph, etc.) flow. As with the other classes, proper posture, breath control, and mental focus are stressed; while students receive more guided practice and learn to better incorporate the underlying theories and principles, which makes Tai Chi different from other forms of exercise.

+ Prerequisite: completion of the 60 movement Yang style short form

+ included with IAC tuition 

This class focuses on the traditional Yang style sword form and sparring practice. 

+ Prerequisite: completion of the 60 movement Yang style short form 

+ included with IAC tuition

This class is for Tai Chi students who want to learn a longer form, which promotes greater concentration and fitness. Students will progress through the traditional Yang style 132 movement Tai Chi form at their own pace.

+ Prerequisite: completion of the 60 movement Yang style short form 

+ included with IAC tuition

This class teaches students to quiet the mind with seated meditation and increase health and well-being through exercises designed to put our bodies in harmony with the changing of the seasons. Practiced in a seated position, this class introduces students to the basics of five element theory and how it relates to increased health and well-being with proper posture, breath control, and mental focus.

+ included with IAC tuition

This class focuses on two person training for rooting, balance, mind/body coordination, sensitivity, and neutralization. Students will be introduced to martial applications and self defense techniques found in the form. 

+ Prerequisite: completion of beginner level Tai Chi (1st 20 movements)

+ included with IAC tuition

This class focuses on two person training for rooting, balance, mind/body coordination, sensitivity, and neutralization. After warming up with push hands practice, students put on sparring gear and play light-touch sparring with an emphasis on footwork, coordination of hands and feet, and proper body alignment.

+ free to all current Tai Chi and Karate students

The Internal Arts Club (IAC) program is for students who want to attend multiple classes every week. Some of the many IAC membership perks include: unlimited Internal Arts classes at your level, the Cardio Circuit Class, special IAC classes in push hands and martial applications, discounts on clothing/gear/special events, and a tuition “price lock” — conditions apply.

All our Tai Chi and Qigong classes are simulcast on ZOOM, but not taught to the camera (with the exception of the online-only Qigong class and the Seasonal Qigong and Taoist Meditation class). Seasoned students may use the Zoom link to follow along from home when necessary.

 In case of inclement weather, class is presented on Zoom, instead of cancelling class when the physical studio is closed.