Tai Chi Challenge
The Basic Checklist
Keeping Weight in the Middle of the Feet and Knees Bent
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Squeezing the Softball, Relaxing the Lower Spine and Pelvis
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Opening the Chest
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Lifting the Head
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All together, Heels Lightly Touching the Ground
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Empty–Full
Standard Weight Shifts in Form
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Double Weight Shifts per Posture
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Holding Weight Until the Last Moment
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Single Leg Postures or 90/10
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Left Side First Set
Keeping Weight in the Middle of the Feet and Knees Bent
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Squeezing the Softball, Relaxing the Lower Spine and Pelvis
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Opening the Chest
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Lifting the Head
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Heels Lightly Touching the Ground
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All Together
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The Outer Three Relationships
Shoulder–Hip Relationship
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Elbow–Knee Relationship
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Hand–Foot/Wrist–Ankle Relationship
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All Together
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Chair Tai Chi
Squeezing the Softball, Relaxing the Back, Opening Chest, and Lifting the Head
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Left Side First Set
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Effortless Movement and Isometric Resistance
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Long and Narrow Stance
Half Stance
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1.5 Stance
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Narrow Stance
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Double Stance
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Isometric Resistance, Effortless Movement, and Weighted Tai Chi
Isometric Resistance
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Effortless Movement
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Weighted Tai Chi
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Isometric, Effortless, or Weighted Long/Narrow Stance
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Internal Harmony Biomagnetic Fields
Hands/Wrists
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Elbows
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Shoulders
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Hips
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Knees
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Feet/Ankles
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Hands/Wrists, Elbows, and/or Shoulders
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Feet/Ankles, Knees, and/or Hips
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Free Form
Free Form
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