Taichi gentle movements / forms have been adapted for people with mobility challenge.
Bonus videos at end ( 6:57 ) demonstration and explanation on how you can use taichi form / movement as a self defence.
This gentle form of exercise can help maintain strength, flexibility, and balance, and could be the perfect activity for the rest of your life.
2 sessions of taichi per week helps workers relieve stress, strengthen muscles and develop back fitness / York University
1. Commencing Form
起勢 Qishi
2. White Crane Spreads its Wings
白鹤亮翅 Bai He Liang Chi
3. Left Brush Knee and Push Forward
左摟膝拗步 Zuo Lou Xi Ao Bu
4. Left Single Whip
左单鞭 Zuo Dan Bian
5. Left Playing Lute
左琵琶势 Zuo Pi Pa Shi
6. Roll Back and Press 3x .
履擠势 Lue Ji Shi
7. Left Deflect, Parry & Punch
左搬攔捶 Zuo Ban Lan Chui
8. Left Ward off, Roll back, Press and Push Grasp Peacock Tail
左棚履擠按 Zuo Peng Lue Ji An
9. Lean on Diagonal
斜身靠 Xie Shen Kao
10. Fist Under Elbow
肘底捶 Zhou Di Chui
11. Step Back to Drive Monkey Away
倒卷肱 (四) Dao Juan Gong
12. Turn Body and Thrust Palm
轉身推掌 (四) Zhuan Shen Tui Zhang
13. Playing Lute . Right .
右琵琶勢 You Pi Pa Shi
14. Right Brush Knee & Punch Down
摟膝栽捶 Lou Xi Zai Chui
15• White Snake Puts Out Tongue
白蛇吐信 (二) Bai She Tu Xin
16. Slap Foot and Tame the Tiger
拍脚伏虎 (二) Pai Jiao Fu Hu
17. Left Diagonal and Back Fist
左撇身捶 Zuo Pie Shen Chui
18. Piercing Fist and Lower Body
穿拳下勢 Chuan Zhang Xia Shi
19. Ward Off Standing On One Leg 2x
獨立撑掌 (二) Du Li Cheng Zhang
20. Right Single Whip
右單鞭 You Dan Bian
21. Wave Hands Like Clouds
挥手如云 / 右雲手 / You Yun Shou
22. Part Wild Horse Mane
右左分鬃 You Zuo Fen Zong
23. High Pat on Horse
高探馬 Gao Tan Ma
24. Right Heel Kick
右蹬脚 You Deng Jiao
25. Strike to the Ears with Both Fists
雙峰貫耳 Shuang Feng Guan Er
26. Left Heel Kick
左蹬脚 Zuo Deng Jiao
27. Cover Hands and Strike with Fist
掩手肱捶 Yan Shou Gong Chui
28. Needle at Sea Bottom
海底针 Hai Di Zhen
29. Fan Through the Back
閃通背 Shan Tong Bei
30. Right and Left Toe Kick
右左分脚 You Zuo Fen Jiao
31. Left and Right 31. Brush Knee and Push Forward
摟膝拗步 (二) Lou Xi Ao Bu
32. Step Forward, Grab and Punch
上步擒打 Shang Bu Qin Da
33. Apparent Closure
如封似閉 Ru Feng Si Bi
34. Left Wave Hands like Clouds
左雲手(三) Zuo Yun Shou
35. Right Diagonal Back Fist
右撇身捶 You Pie Shen Chui
36. Left and Right Fair Lady Shuttle Back and Forth
左右穿梭 Zuo You Chuan Suo
37. Step Back and Spear Palm
退步穿掌 Tui Bu Chuan Zhang
38. Insubstantial Stance and Press Palm Down
虚步壓掌 Xu Bu Ya Zhang
39. Stand on Left Leg and Lift Palm
獨立托掌 Du Li Tuo Zhang
40. Lean in Horse Stance
馬步靠 Ma Bu Kao
41. Turn Body and Large Roll Back
轉身大捋 Zhuan Shen Da Lue
42. Scoop Palm and Lower Body
撩掌下勢 Liao Zhang Xia Shi
43. Step Forward and Cross Punch
上步七星 Shang Bu Qi Xing
44. Stand on Right Leg and Ride the Tiger
獨立跨虎 Du Li Kua Hu
45. Turn Body and Sweep Lotus
轉身擺蓮 Zhuan Shen Bai Lian
46. Pull the Bow and Shoot the Tiger
彎弓射虎 Wan Gong She Hu
47. Right Deflect, Parry and Punch
右搬攔捶 You Ban Lan Chui
48. Grasp Peacock Tail / Right Ward Off, Roll back, Press and Push
右棚履擠按 You Peng Lue Ji An
Cross Hands
十字手 Shi Zi Shou
Closing Form
收勢 Shoushi