Tai Chi Fitness Workouts By David-Dorian Ross

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Tai Chi Fitness Workouts
We’re huge fans of the low-impact/high-result benefits of tai chi, and you’ll be too after finishing this series

Lessons of Tai Chi Fitness Workouts by David-Dorian Ross

01: Tai Chi Ball Workout for Beginners
You will learn how to use weighted tai chi balls as tools to improve your body’s strength and alignment in this class. Three 20-minute workouts are included in the lesson: one that uses open hands, one that uses two balls the size of palms, and the last one that uses a single, larger ball.

According to Mr. Ross, the goal of the entire workout is to completely feel each technique and to acquire a sense of rhythm by repeatedly performing the moves. You will enjoy incorporating these instruments into your practice and will definitely feel the benefits—you will receive good training on how to hold, spin, and pivot the balls while you move your entire body, as well as how to check for muscle tension. You will witness a variety of tai chi postures and movements, such as Grasping the Bird’s Tail, Needle at the Sea Bottom, and Princess on the Mountain Top.

02: Tai Chi Fit: Strength
Strengthening is incorporated into the flow practice in this 60-minute instruction. You will experience the physical benefits of three 5-minute parts that incorporate the usage of weighted tai chi balls as you continue to follow your instructor and fellow students.

In the event that you do not have weighted tai chi balls, substitute water bottles, soup cans, or 2-pound dumbbells. Furthermore, since there’s no rush and nowhere to go, Mr. Ross clarifies, you should feel free to stop using the weights at any point or to put them down entirely.

This lesson will start with you opening your mind, your heart, and your heart. Simply keep breathing and follow along. Among the tai chi exercises you will learn in this practice are Wagging the Tail, Snake Creeps in the Grass, and Swimming Dragon.

03: Tai Chi Fit: Flow
Flow is a 50-minute practice that teaches you about the unity of the mind and spirit with continuous physical movement. Body, mind, and soul are all in constant action together, and at the conclusion of the exercise, they all come to rest together. As Mr. David-Dorian Ross explains in this practice, one of the major advantages of flow is the flow of the body’s energy, or qi (pronounced chee).Since qi is life itself, optimal health is preserved when it flows through the body continuously and harmoniously.

In this practice, you will learn to follow your instructor’s breathing and movements with calmness, allowing any thoughts of judgment to drop away. This will teach you how to feel the state of flow and open movement of qi. This exercise includes, among other things, Sinking the Qi, Descending the Mountain, Parting the Wild Horse’s Mane, and Playing the Lute.

04: Tai Chi Fit: Over 50
While everybody can benefit from this 30-minute workout, those over 50 will gain most from it. Chinese medicine holds that qi circulation is essential to longevity and good health, but as we age, our qi begins to lose some of its fiery force and cool down. Mr. David-Dorian Ross uses specific exercises in this practice to move the qi up and down the spine, increasing circulation. He also emphasizes the significance of letting the breath move the body. When you breathe in, you’ll naturally rise; when you exhale, you’ll naturally fall. Princess in the Valley, Repulsing the Monkey, Brush the Knee, Draw the Bow, and other scenes are included in this session.

05: Tai Chi Fit: To Go
Most people struggle with finding a work-life balance. When we simply don’t have the time to work out, how can we maintain our vitality in life?

Three distinct 20-minute workouts are included in this session for the days when you’re pressed for time or space. You are not expected to learn anything, and there is nothing to memorize or get wrong, just like in the other lessons in this course.

All you need to do is continue breathing and moving. Mr. David-Dorian Ross talks about the importance of being present in the moment and not worrying about how long a practice will take or what move will come next. Regardless of how long you practice, you will learn how to achieve that state of quietness more rapidly as you continue to focus on both the physical movements and being in a calm mood. Experience several tai chi motions here, such as the Single Whip, Flaring the Cape, Lazy Monk Lays His Head on the Pillow, and Old Monk Chops Wood.

DETAILS

Overview
Join a distinguished religion professor for an eye-opening investigation at the relationship between spirituality and violence in humankind.

About Instructor of Tai Chi Fitness Workouts
David-Dorian Ross
ALMA MATER
San Francisco State University
“Tai chi and qigong are often referred as “treasures of Chinese culture”; studying them is like holding a beautiful jewel, where each time you turn, you see a new facet.”

David-Dorian Ross is the originator of the TaijiFit mind-body exercise program as well as the founder and CEO of TaijiFit.

David-Dorian Ross graduated from San Francisco State University with a B.A. in Human Movement Studies, completed graduate coursework in Chinese and Physical Education, and is currently working with the head of the Harvard Medical School research department on a project to investigate the benefits of tai chi (taiji) for reducing stress in the workplace.

Mr. David-Dorian Ross has had an extraordinary career in competitive tai chi, having trained with championship martial arts trainers in China. He has won seven U.S. gold medals, two world bronze medals, and a world silver medal—the highest accolades ever granted to an American for international tai chi performance.

Mr. David-Dorian Ross was a certified continuing educator for the American Council on Exercise and the founder and head instructor of the Honolulu T’ai Chi Academy. Exercising the Soul: How Tai Chi Connects You to Your Authentic Self is one of the five books on health and wellness written by Mr. Ross, who also hosts the PBS series T’ai Chi: Health and Happiness. He has been working with international action movie star Jet Li since 2012 to spread awareness of tai chi to 100 million new individuals globally by 2020.

In our series of Professor Chats, Professor David-Dorian Ross took part. Learn more about how practicing Qigong and Tai Chi may improve balance and harmony in your entire life by reading the discussion.

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