[OHTC Health Care System]  [OHTC Advisory]  [Feedback]  [Student Area] [Natural Healing Art] [Supplies]  [Contact]

Tai Chi Temple Exercises

Weight Loss:  Hip and Thigh

In the following descriptions, the minimum requirement for each movement is listed as eight times. Remember that eight repetitions is a minimum, and the more repetitions you do, the better. Never over exert yourself, but be sure to get a good exercise. It is recommended that you do each movement for 20 to 30 minutes. If any of the movements become painful, stop and reassess the methods in which you are performing the action so that you can do it correctly, without pain. Whatever amount of repetitions you do for one side, you must do for the other. For example, if you do one movement for your left leg 16 times, you must do the same movement for your right leg 16 times.

A. Thigh Squat Exercise

1. In this movement, stand with your legs spread apart and your knees bent. As you bring your hands together in front of you, squat lower, and then let your hands move in a circular motion back out again. Your hands should move in a circular motion as they move together and apart.

2.

3.

4.

5.

B. Grinding Corn

1. In this exercise, you should have a low stance as well. Keep your feet spread apart and your knees bent. Move from side to side as your hands move in a circular motion on a horizontal plane.

2.

3.

4.

C.Clouds 

1. This exercise will also utilize the same stance as mentioned before; feet spread apart and knees bent. Make sure to keep your toes pointed slightly inward. While one hand sweeps under, the other hand moves across. Make sure to follow the hand moving across your vision with your eyes, and move side to side with each arm sweep, as illustrated.

2.

D. Rowing /Canoeing

1. In this position, you squat low with your feet spread apart and your knee bent. Face to one side or the other. Never bend your knee too far. Your hands should move vertically, in a circular motion back and forth towards you, and then away. As you pull your hands towards you, shift your stance as illustrated. Maintain a straight back when doing these movements. Do not lean forward and backward, rather, shift your legs back and forth to chance stance. If you do not do this movement properly you will waste time, because the legs should be shifting the stance, not the back.

2.

3.

4.

5. When you have completed at least 8 repetitions, forward and backward, turn to the other side and repeat. Make sure to do the same number of repetitions on the right side, as you did on the left. Notice how the legs are used to shift the stance, and the back maintains composure throughout the different steps.