Full Class Curriculum

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Around 2007, I developed my own form of conscious dance that I called Chi-Motion that I held between sessions of my Free Tai Chi classes. It was very well received by my students.

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Arrival - Sign in

Bamboo Bending in the Wind - Stretching 

Greetings - Introduction Circle                    

The Breath of Life - Lower Tandien Breathing

    Monk Holding a Pearl and Embracing the Moon / Wu Chi

Qigong - Breathing with Synchronized Movements

        Wavy Hands / Lifting Water, Reaching for the Heavens, and Prayer Wheel

Mother Earth - Grounded Motion - Tai Chi Walk

Wave Hands like Clouds - Constant Flowing Circle    

Push Hands - Union with Other Participants

Push Mountain and Rest - Strike and Pose with Others

The Soaring Eagle - Reaching to the Heavens

Stroking the Wild Horse’s Mane - Grounded Circles    

Savasana - Stillness                

Parting Thoughts

Post Movement Social

 

*  The class curriculum will be monitored depending on the length of class and the energy of the movement participants. 

 

Arrival

All movers must sign in at the sign in table, fill out a liability waiver, pay for the class by cash, Venmo or Zelle options, and optionally add their name to the email list.  Students are asked to arrive to class at least 15 minutes before the scheduled start time.  

 

Bamboo Bending in the Wind

Participants are encouraged to explore different forms of stretching while maintaining awareness of their breath, focusing on the steady flow of air in and out of their body. The suggested warm-up begins with gentle, flowing arm movements, such as "Yin Yang Palms," which gradually evolve into small, circular motions that are synchronized with the breath. As the practice progresses, participants are invited to explore a variety of stretches, always keeping their attention on the breath’s rhythm and the fluidity of movement.

 

Greetings / Introduction Circle

All participants are requested to stand in a circle.  The Chi-Movers are asked to share their name with their fellow movers.  The instructor gives a brief description of what to expect from that night’s program.

 

The Breath of Life

Standing quietly, the practitioners place the palms of their hands gently on their lower dantian, the core center of energy located a few inches below the navel. We begin by taking slow, deep breaths, directing our awareness to the flow of air as it enters through the nose, travels down to the lower dantian, rises along the spine, and exits through the nose or mouth.

 

The hands transition through a series of standing Qigong postures, such as "Monk Holding a Pearl" and "Embracing the Moon" (Wu Chi). These postures are practiced while standing still, allowing participants to focus inward, cultivating mindfulness and meditation on the steady flow of their breath and energy.

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Qigong 

With deeper, more intentional breathing, we begin to synchronize movement and breath through several Qigong exercises. These movements are designed to align arm gestures with specific breathing patterns, cultivating a flowing connection between body and breath. The Qigong sequences we practice include "Wavy Hands," "Lifting to the Heavens," and "Prayer Wheel," among others. Each movement enhances the flow of energy while deepening our awareness of breath and body coordination.

 

Mother Earth 

The concept of grounding to the earth is central to this section. In Tai Chi, most movements and postures are performed on a single, grounded plane, with the center of the body guiding all motion. Practitioners are encouraged to imagine an invisible ceiling above their heads, ensuring the head remains aligned, neither dipping below the ceiling nor rising above it as they move. Tai Chi, as a martial art, requires a strong sense of being rooted and balanced throughout the entire sequence of postures. This grounding technique is paired with focused breath work to enhance the flow and stability of each movement.

 

We begin our exploration of space with the Tai Chi walk, moving both forward and backward. During this exercise, participants focus on the breath: inhaling as the foot lifts off the ground and exhaling as the foot steps back down, making sure to place the foot heel to toe.

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Wave Hands like Clouds 

In this section, titled "Wave Hands Like Clouds," we break the center plane to unlock our movements and engage the creative mind. By using the legs, hips, and head to shift the center, we open ourselves to a broader range of motion, including floor work. This practice emphasizes the importance of working in circles—symbols of the continuous flow of life and our desire to gather and channel positive energy.

 

The section also introduces the concept of flow, where each movement seamlessly transitions into the next. The focus is on maintaining constant motion, with all circular patterns connecting smoothly, one flowing into the next. Participants are encouraged to move like a river, never stopping, as this continuous flow mirrors the cultivation of Qi energy. The goal is for the energy to circulate in, out, and through the body, fostering vitality and balance.

 

Push Hands 

The participants pair up with a partner, sharing in the flow of movement. After a brief interaction, they are guided to move on to the next partner when instructed by the facilitator. This process continues until everyone has worked in cooperation with every other participant in the space. The transitions between partners are signaled by a chime that rings approximately every 15 seconds, though the timing may vary depending on the size of the group and the length of the class for the evening.

 

Push the Mountain and Rest

The movers focus their attention, gradually settling into a pose as they come out of motion. They are instructed to hold the pose for five seconds before transitioning into slow, steady movements, only to strike another still pose once again. These poses are formed in collaboration with multiple movers, with each cluster consisting of three or more people working together in frozen shapes. Over time, the class comes together, with everyone joining in to form one interconnected group, moving and holding poses as a unified whole.

 

Soaring Eagle

This is the sweet spot of the evening—when the dancers let go and embrace the lighthearted, joyful spirit of the moment. Everyone is encouraged to let the music guide them, moving however it feels most natural and freeing. The movers lighten their load, allowing their bodies to float through the motions, like wings carrying them effortlessly. With each movement, they lift toward the heavens, light as a bird, fully immersed in the flow and freedom of the dance.

 

Stroking the Wild Horse’s Mane

The movers gradually return to the earth, grounding themselves while maintaining the gentle flowing circles. This section, much like Mother Earth herself, serves as a transition from the light, floating sequence into the slower, more deliberate motions that follow. Participants are invited to focus on moving their arms close to their own body, paying attention to the energy flowing through them as they move. 

 

This practice encourages a deeper connection to their own internal energy, cultivating mindfulness and awareness as they ground themselves for the next phase of the practice.

 

Savasana 

The movers stand still or lay on the ground in silent meditation similar to savasana in Yoga.  The instructor will offer several different standing poses including; monk holding a pearl, hands resting on thighs, open heart prayer, hands facing up, etc.  The participants should take this time to truly be in stillness, quieting their minds and bodies. The musicians wander throughout the space playing light chimes and flutes.

 

Parting Thoughts

The movement session is concluded with the movers forming a circle similar to one at the start of the session but this time seating on the ground.  The instructor offers some peaceful parting thoughts and says “Peace be with you.”

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