To make the course beginner friendly, we will introduce useful stretches and lead warm-up exercises at the beginning of each class. The stretches will help you improve your flexibility, balance and coordination as well as strengthen your muscles.
After the warm-up session, we will teach the movements of the Swimming Dragon Fist Form up to ten moves.
A note from the instructors:
Although Tai Yi You Long Quan (Tai Yi Swimming Dragon Fist) is called a “Quan” (Fist), actually and technically it is a traditional Taoist longevity exercise Gong Fa. It is a slow and soft style traditional martial art form that contains Qi Gong, that emphasizes inner energy circulation, incorporates some core features of Tai Chi, and stretches and makes the body flexible.
Compared to a formal Tai Chi form, it only requires a 6x6 foot space, is beginner friendly, but can still stretch the whole body, naturally and gradually improve flexibility, coordination and balance with better circulation.
Do not be scared by imagining this is a “martial art form” that must be practiced in large stances or low postures. Like all other traditional Chinese health-preserving exercises or longevity training, this form is different than a combat or competitive style martial art form that has rigid standards about the angle, width and height in postures.
People can feel free to adapt the width of their stance or height of their posture while practicing the forms based on their own physical ability but still receive the benefit. Meanwhile, for the people who want to learn Tai Chi or other advanced forms, this form can prepare them physically.
Another advantage of learning this form is that each move has its own focus. Thus, each move can be used as an individual exercise to improve flexibility, and coordination and balance with better circulation. This allows people to have a break between learning moves of the form.
The purpose for us teaching the class is to help people to learn how to safely stretch and exercise, especially for the middle-aged and seniors. Thus, slowly softening the body from the top of the head to the bottom of the feet, to get every joint flexible, is necessary and critical.
Thus, we plan to divide each class into two parts:
The first part is the warmup exercises, including static stretching, strengthening and balance exercises before doing the form. There is considerable benefit to these warmup exercises because they can be used as daily stretches to increase the strength of muscles and flexibility of body.
The second part would be teaching the moves of the form. We will demonstrate and explain the sequence of movements. Because each move requires coordination of hands, arms, feet, legs, and the brain to move together, people would not only benefit physically but also mentally.
Thus, it is worth giving such a unique “dynamic meditation” a try.
We also would never push students beyond what they are comfortable with. Feel free to stay and participate, stay and watch, or simply leave if you decide the first part is sufficient for you or you need to take care of some errand for the day.
OLLI AT OKLAHOMA STATE UNIVERSITY