Tai Chi for Beginners with Gary Wragg

Step-by-step instruction of the fundamental stances, including exact positioning of feet, knees, hip, spine, head, arms and hands, to enable good balance and a solid foundation for the postures. Detailed instruction of the 12 Step Form with a breakdown of each posture and form.

Demonstration of the complete 12 Step Form as an initial introductory overview of the sequence, for the benefit of beginners, to gain an overview prior to practice.

The 12 Step Form for daily mind body practice in order to obtain good health, peace of mind and wellbeing.

Sifu Gary Wragg offers a basic introduction on Wu Style Tai Chi Chuan as one of the main branches of traditional Tai Chi Chuan spanning seven generations of the Wu Family, practiced worldwide for its numerous health benefits, meditation and self-defence. Introduction to Fundamental Stances, basic principles and loosening exercises of Wu Style Tai Chi Chuan.

A 1-minute introduction by Sifu Gary Wragg to the essential prerequisites of the loosening warm-up exercises and Tai Chi Walking precede the main emphasis, which is on the "14 Form" first section of the Traditional 108 Form. This is to learn the exact body structure, alignment and angles of each posture and form and their transitions.

This beautiful fluid and graceful form is reminiscent of flowing water which is the "element" of the sword. Apart from the beauty it expresses, it also reflects the deft and lethal martial uses with each movement. The Wu Style Tai Chi Chuan Sword further improves balance, nimbleness and agility to continue well into old age for the primary purpose of maintaining good wellbeing and longevity.

Instruction of the 14 Forms with attention to basic principles of practice, for accuracy of posture and breathing. Each movement is broken down to gain familiarity, and the multiple repetitions of each form allow for ease of following. The Hand Form represents the Earth element, supporting the development of stability with the ground, which forms the core aspect of Tai Chi Chuan practice.

The demonstration of the 14 Form sequence shows how to practice in order to develop good balance, relaxation, smooth co-ordination, looseness and suppleness in the movements through daily practice. How to bend and stretch with control is the foundation of the journey of the internal art of Tai Chi Chuan.

The Wu Style 108 Sabre Form is expressive of the Metal Element, which emphasizes the hard aspects characteristic of the weapon, in contrast to the softness of the sword. The aspect of interacting Yin and Yang - positive and negative, are unique in the alternation of softness and hardness expressed in each of the weapons.

Sifu Gary Wragg outlines the key principles of Tai Chi Chuan as meditation in movement and the concept of the Dao, or "the way", as a state of harmony in nature. Attention to stillness and movement allows for harmonization of mind, body and spirit, with deeper Tai Chi meditation practice supporting the development of a positive and serene state of wellbeing.

Stillness meditation exercises for improved balance and circulation of vital energy or chi/qi. Tranquility and peace of mind are the essence of this training to be calm, open and clear. Short training sessions will develop body and leg strength, a sense of rooting in the feet, and comfortable deeper breathing, at the same time as learning to focus and empty the mind.

Focus on smoothness in motion to support the flow of internal energy and experience graceful serenity of the continuous connected movements. Repetitive practice will enhance the development of increased awareness. Introduction of basic simple Yin /Yang breathing to focus the varying movement of the forms, is a matter of doing, while emptying the mind.

The 54 Round Form emphasizes circularity and smoothness. It is also the form that Wu Family stylists demonstrate in national or international competitions around the world, and is also called the Wu Family Competition 54 Round Form. It is included here to show beginners what can be developed through advanced practice.

Many Thanks to the following people for making this program.