Jenny Robinson LEI 4724

Activity Title: Tai Chi Yang Short Form 10

Source: J.,Mace.(2012).YangTaiChiforBeginners,part1.RetrievedMarch23,2016,
fromhttps://www.youtube.com/watch?v=pmfSK7nlq7g
Equipment: Loosely fitting clothes and an area large enough in which participants can
move freely without touching anyone else.
Activity Description: Start with feet together and breathe in as you step out to a shoulder
width stance. Drop the shoulders down and let the musculature of the body rest on the
skeleton like a t-shirt hanging loosely and relaxed from a coat hanger. From this position
keep the knees bent, bring the arms up and breathe in, bring the arms down and breathe
out. With the right hand on top, hold the ball and shift the weight to the left leg, and
step the right leg out to the right and shift the weight to the right leg as you exhale. When
you lift the left foot, breathe in, step forward and put your feet in a L shaped position
and move the left hand up with the palm facing you while the right hand comes down,
palm facing out. This is called grasp the sparrows tail. Breathe in, hold the ball. Breathe
out, step to the right and again, grasp the sparrows tail. Turn to your right as far as your
core will let you and breathe in. It is all your body, very little arm movement and this is
called ward off. Roll back and breathe out. Lift the arm and breathe in, all the weight on
your left foot. Connect the right wrist to the left hand, exhale and press with the body
keeping spine and head straight like a tree toward the sky. The last action is push,
withdraw first and breathe in then exhale and push, relax as you exhale. Then drop the
body down low pivot your right foot along with your hands to the left. Then exhale as
hands drop and as you lift your right hand up in a beak position, the left leg also comes
up as it they were connected. Your hand should be like you are holding something
delicate in all five fingers at the same time. Wrist should be eye level and left hand across
the body under the right elbow. Then step out to the left, and the left side, the back of the
left hand, crosses back over toward the left foot while the right hand stays still and left
hand pushes out to the classic position called single whip, with the palm pushing forward.
This is part one of six for Yang short form, which are available on video. Continue
through the other forms paying close attention to your breath and body.
Leadership Considerations: The CTRS should be trained in Tai Chi, preferably a
certified instructor by the National Tai Chi Chuan Association. They should know the
underlying concepts and theories of Tai Chi. It is best if they are familiar with the
various styles and are able to perform the movements. It is necessary to assess the
participants in order to plan for different levels of ability. Volunteers or other instructors
may be needed if participants need assistance.
Adaptations: Participants with high blood pressure: The CDC reports that 32% of
Americans are hypertensive and there are many diseases related to HBP such as
cardiovascular disease, strokes, kidney failure, nerve damage, bone loss, adrenal gland
tumors, diabetes, and hyperparathyroidism. Tai Chi has been shown to improve resting

systolic blood pressure after 10 weeks of a two hour weekly session. (Deschamps et al.,
2009) In addition, Tsai et al. (2003) found that after 12 weeks of Tai Chi training at three
times per week with a 10 minute warm up, thirty minutes of exercise and a 10 minute
cool down, both systolic and diastolic blood pressure was reduced. Few adaptations are
needed with those with high blood pressure, as Tai Chi is low impact and gentle. If
needed, a chair can be used. Range of motion can be modified and expanded as the
participants improve on technique. It should be stressed that all movements should be
slow and controlled and it is important to breathe at all times. It is important that practice
is weekly and consistent in order to achieve benefits.
Participants with fibromyalgia: Frequently individuals with fibromyalgia have fatigue,
pain and stiffness. A 2009 study at Tufts Medical Center in Boston found after 12 week
Tai Chi practice of twice a week for 60 minutes, patients with fibromyalgia scored lower
on the Fibromyalgia Impact Questionnaire, which indicated improvement. (Wang et al.,
2010) Improvements in pain, mood, quality of life, sleep, self-efficacy and exercise
capacity were reported which parallel other small studies of Tai Chi. (Yeh, Kaptchuk &
Shmerling, 2010) It is suggested that explaining the potential benefits to individuals with
fibromyalgia may elevate expectations and cause a placebo effect and Yeh, Kaptchuk &
Shmerling, 2010 imply that this could be a useful adaptation along with an enthusiastic
leader. Other adaptations include using a chair if the participant is too fatigued to stand
and limiting range of motion.
Adaptations References:
Dechamps, A., Gatta, B., Bourdel-Marchasson, I., Tabarin, A., & Roger, P. (2009). Pilot
Study of a 10-Week Multidisciplinary Tai Chi Intervention in Sedentary Obese Women.
Clinical Journal of Sport Medicine, 19(1), 49-53.
Tsai, J., Wang, W., Chan, P., Lin, L., Wang, C., Tomlinson, B., . . . Liu, J. (2003). The
Beneficial Effects of Tai Chi Chuan on Blood Pressure and Lipid Profile and Anxiety
Status in a Randomized Controlled Trial. The Journal of Alternative and Complementary
Medicine, 9(5), 747-754.
Wang, C., Schmid, C. H., Rones, R., Kalish, R., Yinh, J., Goldenberg, D. L., Lee, Y., &
McAlindon, T. (2010). A Randomized Trial of Tai Chi for Fibromyalgia. New England
Journal of Medicine N Engl J Med, 363(23), 2265-2267.
Yeh, G. Y., Kaptchuk, T. J., & Shmerling, R. H. (2010). Prescribing Tai Chi for
Fibromyalgia Are We There Yet? New England Journal of Medicine N Engl J Med,
363(8), 783-784.