Tai Chi – Lesson: 7 Ward Off, Roll Back, Press Push (one side)

About This Class

Lesson seven in a progressive Tai Chi form series, this class opens with a standalone Qigong arm-swinging exercise described as beneficial during illness and for releasing tension from the body, followed by joint warm-ups including head and neck circles, waist circles, and knee circles. The instructor then introduces the centerpiece four-movement combination — Ward Off (Peng), Roll Back (Lu), Press (Ji), and Push (An) — breaking it down step by step on one side. Particular emphasis is placed on the leg foundation and weight-shifting pattern before the arms are added, with repeated slow run-throughs to build familiarity. The class is as much about mindset as movement: the instructor repeatedly frames Tai Chi as a moving meditation and encourages practitioners to quiet mental chatter, stay relaxed, and treat each movement as a sensory experience rather than a technical checklist. The session closes with a visualization of a descending glass dome to seal in the practice, and a brief standing meditation with hands on the belly. Suitable for Tai Chi beginners progressing through a structured form series.