T'ai Chi: Relax Into Raw Power: -- Why practice T'ai Chi and QiGong?: -- Subtle adjustments equal powerful changes -- Where this journey can lead: -- Relaxing the mind, the body, and our lives -- Unfurl your constricted creativity -- Getting centered makes life magical -- T'ai Chi and QiGong as physical engineering principles -- Getting daily biofeedback untangles life issues: -- T'ai Chi and QiGong as biofeedback -- Seeing the physical and mental health link -- T'ai Chi and QiGong are powerful life medicine: -- Reboot your nervous system for clarity -- T'ai Chi and QiGong for career enhancement -- Multi-tasking: meditation, fitness, and massage -- Style of T'ai Chi -- Medical T'ai Chi & QiGong: the prescription for the future: -- Health benefits of T'ai Chi and Qigong -- Mind over matter -- Acupuncture and T'ai Chi: -- Zang Fu: Massaging internal organs for health -- Your organs are related to your emotions -- Increase flexibility -- Western medicine's research on T'ai Chi and QiGong: -- Stress is the root of your health issues -- T'ai Chi is your heart, head, and body's best friend -- Boost to your immune system: -- How does T'ai Chi fight for the immune system? -- DHEA and T'ai Chi -- Reducing free radical damage to age more slowly -- Maximizing bone health -- You can dramatically improve your balance! -- T'ai Chi & QiGong: healthcare of the future -- Access the healing power of the mind -- Expanding your mind and lightening your heart: -- Leave the rat race behind: -- Frantic action vs efficiency -- T'ai Chi is smelling the roses -- Remember to breathe (everything else takes care of itself) --Lose your grip on reality: the power of effortlessness: -- Unbendable arm -- Our flexibility is our strength -- Learning to see patterns in the chaos of life: -- Calming the chaos within changes our world -- Releasing old patterns enables our evolution -- T'ai Chi dispels the idea of wrongness -- T'ai Chi is a model for life -- T'ai Chi enhances life -- T'ai Chi and QiGong expand imagination -- Finding your center-feeling your center: -- T'ai Chi walking: practice feeling centered -- T'ai Chi deprograms antiquated cellular programming: -- How T'ai Chi frees us from ancient patterns -- T'ai Chi enable us to function effectively in the modern world -- Adrenaline withdrawal -- Demystifying what makes a T'ai Chi master: -- Overcoming unconscious issues affecting conscious actions -- Becoming a master entails not being a victim -- Overcome nature with nurture -- T'ai Chi can affect the world around us -- Suiting up and setting out: -- Planning ahead: where and when to practice T'ai Chi: -- Home practice vs class study: -- Making the most of learning T'ai Chi by book -- Making the most of video/DVD T'ai Chi -- Understanding TCM's horary clock -- Outdoor vs indoor practice: -- Benefits of practicing outdoors -- Choosing a surface to practice on -- Practicing indoors -- Large class vs private class: -- Pros and cons of large classes -- Pros and cons of private lessons -- How often should I practice?: -- T'ai Chi is a model for easing life changes -- Let go of your grip on expectations or results -- Make a calendar -- Value of T'ai Chi's social aspect -- Be prepared: your first day of class: --Choosing your T'ai Chi wardrobe -- Class rules and internal/external hygiene: -- External hygiene and class rules -- Internal hygiene-a state of mind -- T'ai Chi and massage therapy -- Resistance to change tempts you to drop out -- Wrongness is our culture's resistance -- Attending your first class: -- How to address your instructor -- Class structure -- How are T'ai Chi movements taught? -- Yes, there is homework involved -- T'ai Chi etiquette -- Horse stance and other terms: -- T'ai Chi posture is power!: -- Where is the Dan Tien? -- Horse stance and three Dan Tiens -- Vertical axis aligns posture -- Sinking: -- Sinking your weight -- Never pivot a leg you've sunk into -- Active bones under soft muscle: -- T'ai Chi is not isometrics -- When it's easy, it's correct -- T'ai Chi motions are round motions -- Breath is the root of T'ai Chi and QiGong: -- Postbirth breathing -- Prebirth breathing -- Knowing your martial terms for T'ai Chi: -- Punches -- Blocking -- Kicks.

Starting Down The QiGong Path To T'ai Chi: -- Introducing QiGong: -- Let's do some heavy breathing -- T'ai Chi vs Qigong: what's the difference? -- Brief history of QiGong: -- Ancient science is the future -- Is your mind half full or half empty? -- Bored? it's QiGong time! -- Mental healing and QiGong challenges: -- Bliss vs discomfort -- Trying too hard to see the light? -- Allow healing Qi to flow through you -- Sitting QiGong (Jing Gong Or Nei Gong): -- Energy medicine and Qigong -- Kirlian photography: seeing Qi is believing: -- Science of Qi -- Having smooth Qi means being in the zone -- Don't control Qi, let Qi radiate -- E=MC2 means you are only energy -- On sitting QiGong, Jing Gong, or Nei Gong -- Moving QiGong (Dong Gong): -- Mindful movement vs mindless exercise -- Bone marrow cleansing -- Mulan Quan teaches elegance: -- Spread wings to fly -- Tupu spinning -- Bring knee to chest -- Zen walking recap -- Carry the moon -- QiGong warm-up exercises: -- Letting your Dan Tien move you: -- How breathing can center you -- Let the Dan Tien propel your movement -- Lengthened, not stretched -- Sinking the Qi is like filling a sandbag: -- Moving from the horse stance -- Sinking the Qi -- Deep-sinking your Dan Tien -- Chinese Drum's kaleidoscopic sensations -- Deep-tissue cleansing leaves you radiant: -- Fling off and exhale the weight of the world -- Experience your incredible lightness of being! -- Learning A T'ai Chi Long Form: -- Introducing the Kuang Ping Yang Style: -- Origin of T'ai Chi: the snake and the crane -- Shao-Lin Temple: where it all began: -- From the Temple to the West -- T'ai Chi becomes a philosophy -- Short forms vs long forms -- Why sixty-four movements? -- T'ai Chi and Chinese medicine -- T'ai Chi long form instruction: -- Strike palm to ask blessings, 1 -- Grasp the bird's tail, 2 -- Single whip, 3 -- White crane cools its wings, 4 -- Brush knee twist step, 5 -- Apparent closing, 6 -- Push turn and carry tiger to mountain, 7 -- Spiraling hands to focus mind toward the temple to parry and punch, 8 -- Fist under elbow, 9 -- Repulse the monkey, 10 -- Stork covers its wing/sword in sheath, 11 -- Slow palm slant flying, 12 -- Raise right hand and left: turn and repeat (part 1), 13 -- Wave hand over light/fly pulling back, 14 -- Fan through the arms, 15 -- Green dragon rising from the water, 16 -- Single whip (part 2), 17 -- Wave hands like clouds (3), 18 (part 1, linear style) -- Single whip (part 3), 19 -- High pat on horse/guarding the temples, 20 -- Lower block/upper block, separation of right foot; lower block/upper block, separation of left foot, 21 -- Turn and kick with sole, 22 -- Wind blowing lotus leaves (4), 23 -- Block up/fist down, 24 --Turn and double kick, 25 -- Parry and punch, 26 -- Step back/lower block/upper, kick front, 27 -- Lower block/upper block separation of right foot, 28 -- Parry and punch, 29 -- Chop opponent with fist (pivot and rotate fist)(3), 30 -- Sink to the earth/backward elbow strike, 31 -- Single ship, 3/4single whip (part 4), 32 -- Partition of wild horse's mane (4) and single whip, 33 -- Fair lady works at shuttles, 3/4 -- Grasp the bird's tail (part 2), 35 -- Single whip (part 5), 36 -- Wave hands like clouds (part 2, linear style), 37 -- Single whip down, return to the earth (part 1), 38 -- Golden cock stands on one leg (x4), 39 -- Repulse the monkey (3) (part 2), 40 -- Movements 41 through 44 -- Fan through the arms (backhand slap) 45 -- Step push/box opponent's ears/cannon through sky, 46 -- Single whip (part 6), 47 -- Wave hands like clouds (round style; part 1), 48 -- Single whip (part 7), 49 -- High pat on horse (part2), 50 -- Cross wave of water lily kick (part 1), 51 -- Parry up; downward strike, 52 -- Movements 53 through 56 -- Step up to form seven stars, 57 -- Retreat to ride the tiger, 58 -- Slanting body/turn the moon, 59 -- Cross wave of water lily (part 3), 60 -- Stretch bow to shoot tiger, 61 -- Grasp the bird's tail (right style), 62 -- Grasp the bird's tail (left style), 63 -- Grand terminus; gather heaven to earth, 64.

T'ai Chi's Buffet Of Short, Sword, And Fan Styles: -- Mulan Quan basic short form: -- Mulan Quan promotes elegance and health -- Steps east to lotus: -- Step in the eastern direction -- Spread wings on lotus -- Float rainbow to golden lotus: -- Floating rainbow -- Sit on golden lotus -- Ride wind to dragon flying: -- Ride with wind and waves -- Dragon flying toward wind -- Purple swan tilts its wings -- Mulan Quan fan style: -- Flying bees through leaves -- Stretching cloud to floating: -- Stretching left foot -- Cloud lotus floating -- Miracle touching ocean: -- Miracle dragon lifting head -- Swallow touching ocean -- Green willow twigs dancing: -- Green willow twigs swaying -- Dancing in wind -- Dun Huang flying dance -- Mulan Quan sword style: -- Preparation to eye on sword: -- Preparation stance -- Left foot half-step with eyes on sword -- Forward step to low jab: -- Forward step, holding sword under elbow -- Sword exchange, turn body, and low jab -- Sword upright to balance body: -- Body return, step with sword upright -- Vertical sword and balance body -- Turn around up-jab: -- Turn around, lower to sitting position, sword upright -- Step up, lower to sitting position, sword up-jab -- Level sword to lift leg: -- Level sword, turn body, and lift knee -- Lift leg, side step, side chop with sword -- Art & science of push hands: -- Psychology of push hands -- Different forms of push hands -- Legends of the masters -- Life Applications: -- T'ai Chi as therapy for young and old: -- T'ai Chi for kids: -- Preparing for athletics and life -- Treating attention deficit disorder -- Teaching T'ai Chi to kids -- T'ai Chi for seniors -- T'ai Chi for women: -- Halting bone loss -- Treating eating disorders -- Preparing for childbirth -- T'ai Chi for men -- T'ai Chi and sports: -- Weight training -- Golf -- Tennis and racquetball -- Baseball -- Hard martial arts -- T'ai Chi as therapy: -- Cancer treatment -- Cardiac rehab and prevention Stroke recovery -- Addictions -- Therapeutic powers of T'ai Chi and QiGong -- T'ai Chi's philosophy of balance and flow: -- Yin Yang of diet -- Chinese herbs and teas for health conditions -- Feng Shui: architectural T'ai Chi -- I ching: -- Rest and rejuvenation -- T'ai Chi teaches mindful living -- T'ai Chi as corporate wellness: -- Bottom line on stress costs to business: -- Using T'ai Chi as stress and pain relief -- Investing in creative potential -- Helping with lower-back problems and carpal tunnel -- T'ai Chi is a natural for the office -- Do T'ai Chi and change the world: -- T'ai Chi and unemployment -- T'ai Chi and the healthcare crisis -- T'ai Chi in education: -- Helping students stay current in a world of change! -- Studying health from the inside out -- Helping students avoid drugs -- T'ai Chi and crime and law enforcement -- T'ai Chi and violence -- T'ai Chi and the environment -- Celebrating world T'ai Chi and QiGong day: -- Unleash the world-altering power within you! -- Photos of past world T'ai Chi and QiGong day events -- Appendixes: -- A: T'ai Chi and QiGong yellow pages -- B: Suggested readings -- C: Author's acclaimed four-hour, class-like DVD -- D: Glossary -- Index.