Warm-ups and Tai Chi Ball Exercises with Sifu Malcolm MacQuarrie

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The Big Three are three of Sifu Malcolm's favourite preparation warm-ups for Tai Chi Chuan / Tai Chi and Qigong.

These are followed by a variety of excellent Tai Chi Ball exercises that help promote balance, coordination, flexibility, flow of movements and a better awareness of the application of circular movements while performing Taijiquan and Qigong.

Although people in modern societies often think that Tai Chi Chuan was an ancient Chinese secret method of moving meditation, first developed thousands of years ago by a Taoist monk/sage who meditated on a fight between a white crane and a tiger, the tuth is less glamorous and mysterious.

The simple fact is that although Taijiquan (Tai Chi), appears to be the most gentle of martial arts; it is still a martial art, and was first developed by Chen Wangting (1600-1680), a local military commander in the district of Wen (Wenxian), in the center of China, somewhat to the south of Beijing, in the 17th century.

His ingenious method was a new way of fighting which used circular movements and patterns to redirect and defeat traditional linear attacks, especially with swords and spears/lances.

One of his most productive methods for preparing his soldiers for battle was the use of solid stone balls in a variety of exercises intended to strengthen twitch muscles, increase balance and coordination, and become to his soldiers, so familiar with circular movements, that it became natural to their movements and was effectively applied during battle.

Today's Tai Chi Ball exercises are mostly performed with hollow balls and solid wooden balls, but with the focus more on facilitating internal strength and the flow of Chi (Intrinsic Living Energy) throughout the body.

You may start aquainting yourself with Tai Chi Ball exercise by first purchasing an inexpensive soccer, or volleyball for around 5 to 10 dollars.

The usual size of Tai Chi Balls is anywhere from 8 to 12 inches.

Once you have become familiar with some of the Tai Chi Ball exercises in Sifu Malcolm's training videos, you may want to invest in a hollow stainless steel ball.

Now you can go to a specialized martial arts supply store and usually pay more than you meed to for a hollow stainless steel ball, or you can save a lot of money and shipping time by going on Amazon and searching for Stainless Steel Garden Gazing Balls. They come in a variety of sizes and if you search multiple sellers, you may find an 8 inch for around 35 dollars with free shipping for Amazon Prime customers, like I did.

When you feel ready to advance to a solid heavy ball, you will find a variety of sellers online who offer beautiful solid wooden balls for a variety of prices. But be prepared... solid wooden balls take a lot of work to make, and they are not cheap!

We hope you enjoy practicing along with Sifu Malcolm and your quality of life improves through your dedicated participation in Tai Chi Chuan and Qigong.

Please understand that is you really want to experience the benefits that come from Tai Chi Chuan and Qigong, you need to practice a minimum of 3 times a week for about an hour esch session.

Be well and feel the flow.

Peace and blessings to all: Sifu Malcolm MacQuarrie

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Threads Of Gold Taijiquan and Qigong Institute