Come SBLOCCARE le posizioni basse nel Tai Chi | Routine di Forza e Mobilità
Spirit Arts Academy: Tai Chi e Qi Gong in Italiano
10,798 views
🎓 Learn Tai Chi with us
Discover our online Tai Chi course – Level 1: a comprehensive path to learning this wonderful art from the basics, through theoretical and practical lessons, progressive exercises, and an accompanying manual.
👉 https://accademia.spiritartsacademy.com/
(Tai Chi Course – Level 1)
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How to unlock the lower positions in Tai Chi?
The lower positions are one of the pillars of the Wudang style and represent a fundamental step for those who want to deepen their practice and reach a more advanced level.
But to be able to perform them correctly, stretching alone isn't enough! We need to develop a balance between mobility, flexibility, strength, and body control.
In this practice, I will guide you through a progressive routine of exercises designed to:
✔ Improve the mobility of the hips, knees, and ankles.
✔ Increase the flexibility needed to achieve the lower positions.
✔ Strengthen your legs and develop greater stability.
✔ Learn to move fluidly between the different Tai Chi positions.
✔ Practice advanced positions such as Ma Bu, Gong Bu, and Pu Bu.
The sequence will become progressively more intense: practice as much as you can, respect your limits, and return to repeating it regularly. Over time, you will be able to go deeper and deeper, developing the strength and mobility needed to sustain these positions naturally.
*⏱️ VIDEO CHAPTERS*
00:00 Introduction – How to Unlock the Lower Poses
01:25 Warm-up and Hip Mobility
02:30 Knee Warm-up
03:50 Ankle Mobility
05:50 Squat – Hip Opener
08:10 Gong Bu Hip Stretch
09:05 Ma Bu Hip Opener
09:30 Pu Bu – Gong Bu Transition
11:45 Ma Bu Squat – Leg Strength
12:35 Figure Eight Hip Movement
14:20 Pu Bu – Preparation for the Lower Pose
16:00 Pu Bu – Gong Bu: Advanced Exercise
17:15 Cool-down and Relaxation
19:00 Conclusions and Tips for Progress
💬 WHAT ABOUT YOU?
What's the Tai Chi pose that you find most difficult to perform? Tell us in the comments!
If this practice was helpful, please like and subscribe to the channel to continue exploring Tai Chi, Qi Gong, and Taoist arts together.
-----------------------------------------------------------------------------------------------------------------------------------------------------
Want to deepen your practice or receive personalized support?
👉 We offer group lessons, individual sessions, and comprehensive training programs inspired by Taoist wisdom.
📌 For more information about our courses, visit our website:
🌐 www.spiritartsacademy.com
📌 For our online courses, visit our Academy:
🌐 www.accademia.spiritartsacademy.com
📧 Email us at: contact@spiritartsacademy.com
📞 Or call/WhatsApp us at: +34 668 598 349
We'll be happy to help you find the right program for you 🌿
_____________________________________________________________________________________
#TaiChi #Posture #TaiChiChuan #Martial Arts #Wellbeing
7 Comments
Comunque si sente la differenza subito dopo aver fatto questo allenamento
Grazie 🙏🏻
Il corso di tai chi primo livello è fattibile per chiunque? Sarei interessato…
Come SBLOCCARE le posizioni basse nel Tai Chi | Routine di Forza e Mobilità
Spirit Arts Academy: Tai Chi e Qi Gong in Italiano
10,798 views
🎓 Learn Tai Chi with us
Discover our online Tai Chi course – Level 1: a comprehensive path to learning this wonderful art from the basics, through theoretical and practical lessons, progressive exercises, and an accompanying manual.
👉 https://accademia.spiritartsacademy.com/
(Tai Chi Course – Level 1)
---
How to unlock the lower positions in Tai Chi?
The lower positions are one of the pillars of the Wudang style and represent a fundamental step for those who want to deepen their practice and reach a more advanced level.
But to be able to perform them correctly, stretching alone isn't enough! We need to develop a balance between mobility, flexibility, strength, and body control.
In this practice, I will guide you through a progressive routine of exercises designed to:
✔ Improve the mobility of the hips, knees, and ankles.
✔ Increase the flexibility needed to achieve the lower positions.
✔ Strengthen your legs and develop greater stability.
✔ Learn to move fluidly between the different Tai Chi positions.
✔ Practice advanced positions such as Ma Bu, Gong Bu, and Pu Bu.
The sequence will become progressively more intense: practice as much as you can, respect your limits, and return to repeating it regularly. Over time, you will be able to go deeper and deeper, developing the strength and mobility needed to sustain these positions naturally.
*⏱️ VIDEO CHAPTERS*
00:00 Introduction – How to Unlock the Lower Poses
01:25 Warm-up and Hip Mobility
02:30 Knee Warm-up
03:50 Ankle Mobility
05:50 Squat – Hip Opener
08:10 Gong Bu Hip Stretch
09:05 Ma Bu Hip Opener
09:30 Pu Bu – Gong Bu Transition
11:45 Ma Bu Squat – Leg Strength
12:35 Figure Eight Hip Movement
14:20 Pu Bu – Preparation for the Lower Pose
16:00 Pu Bu – Gong Bu: Advanced Exercise
17:15 Cool-down and Relaxation
19:00 Conclusions and Tips for Progress
💬 WHAT ABOUT YOU?
What's the Tai Chi pose that you find most difficult to perform? Tell us in the comments!
If this practice was helpful, please like and subscribe to the channel to continue exploring Tai Chi, Qi Gong, and Taoist arts together.
-----------------------------------------------------------------------------------------------------------------------------------------------------
Want to deepen your practice or receive personalized support?
👉 We offer group lessons, individual sessions, and comprehensive training programs inspired by Taoist wisdom.
📌 For more information about our courses, visit our website:
🌐 www.spiritartsacademy.com
📌 For our online courses, visit our Academy:
🌐 www.accademia.spiritartsacademy.com
📧 Email us at: contact@spiritartsacademy.com
📞 Or call/WhatsApp us at: +34 668 598 349
We'll be happy to help you find the right program for you 🌿
_____________________________________________________________________________________
#TaiChi #Posture #TaiChiChuan #Martial Arts #Wellbeing