I’m currently teaching a 10-week Tai Chi for Wellness & Balance class through Las Positas College Community Education.
The class is designed for beginners and returning students. Rather than focusing only on memorizing a sequence, we are gradually exploring how Tai Chi can help us become more aware of balance, weight shifting, relaxation, coordination, and mindful movement.
Our Class Routine
Each week, we follow a similar structure:
1. Group practice
We begin by practicing the sequence together, gradually becoming more familiar with the movements.
2. Theory & topic discussion
We take some time to explore a Tai Chi principle or a wellness-related topic.
3. Detailed instruction
We focus on one or two movements in greater detail—how to move, where the weight goes, and what to pay attention to.
4. Group practice
We put the movement back into the larger sequence and practice together.
5. Standing meditation
We finish with a few minutes of quiet standing practice, allowing the body and mind to settle.
The goal is not to perform everything perfectly. Over the 10 weeks, I hope students gradually move from:
following the movement → becoming familiar with the movement → understanding the principles → refining the movement.
Week 1 — Introduction to Tai Chi
Our first class began with an introduction to what Tai Chi is and a demonstration of the sequence we will be learning throughout the course.
We then worked on two basic practices:
- Weight Shifting — learning to notice how the body moves from one leg to the other.
- Brush Knee and Twist Step — introducing the relationship between weight shifting, stepping, and coordinated upper-body movement.
For students who would like to practice between classes, I’ve put together some simple resources:
- How to Begin Practicing Tai Chi at Home
- Tai Chi Daily Practice — PDF
- Practice & Videos: see weight shifting and “brush knee and twist step”; Note this page will gradually add short videos for individual movements we work on in class.
Week 2 — Balance
In our second class, we explored balance.
In Tai Chi, balance is more than simply staying upright. It includes awareness of where our weight is, how it shifts between the legs, and how the body adjusts as we step and change direction.
We then worked on “Carry Tiger Back to Mountain”, paying particular attention to weight shifting, stability, and the transition from one position to another.
We also ended class with standing meditation, giving everyone a chance to slow down and notice the body after movement.
Week 3 — Shifting Weight Revisited & Grasp Sparrow’s Tail
In our third class, we explored how movement in Tai Chi is realized through the intentional shifting of weight.
Rather than forcing momentum, movement arises naturally as weight transfers from one leg to the other. By paying attention to how weight settles, roots, and flows between our feet, we allow each step and transition to feel grounded and fluid.
We then introduced the classic movement “Grasp Sparrow’s Tail”, focusing on how weight shifting supports its sequence of actions—warding off, pulling back, pressing, and pushing. See Practice & Videos.
We also ended class with standing meditation, giving everyone a chance to slow down, settle their energy, and notice the body after movement.
Practicing Between Classes
You don’t need to spend a long time practicing at home. Even a few minutes can be useful.
A simple approach is:
Watch → Follow → Repeat → Notice → Relax
Choose one movement or a small section of the sequence and practice it slowly and comfortably. There is no need to memorize the entire sequence right away.
I’ll continue adding practice materials and videos as we move through the class.
Looking Ahead
Over the remaining weeks, we’ll continue learning new movements while returning to the movements we have already practiced. We’ll also explore more of the basic ideas behind Tai Chi, including weight shifting, balance, relaxation, coordination, and flow.
My hope is that by the end of the 10 weeks, students will not only be more familiar with the sequence, but also have a better understanding of how to practice Tai Chi on their own.
More updates will be added as our 10-week journey continues.
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