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Taichi  24

NEW EXERCISE HEALTH CLASSES

 

PilogaFit - Spine & Core Stability

 

Pilates - Yoga - Fitness - Fusion

 

Please click below

 

PILOGAFIT

 

 

 

 

 

 

 

CREATING HEALTH IN GLASTONBURY

Free Event   -  The  New Science of Nutrition

 

DR CAMBELL MURDOCH - SOMERSET GP

6.45 for 7.00pm start to 9.00

(9.00 to 9.30 optional Tai Chi - join in demo')

 

GLASTONBURY TOWN HALL

Thursday  APRIL 26th  2018

 

Booking Essential for this Free Event

Text mobile 07904804524

or email info@creating-health.org.uk

 

Resources

www.dietdoctor.com

 

www.diabetes.co.uk

 

www.publichealthcollaborations.org

 

wwwditchthecarbs.com

 

Books

The Real Meal Revolution

 

The Obesity Code

 

Super Food for Superchildren

 

The Big Fat Surprise

 

Why We Get Fat

 

The Diet Delusion

 

Films

The Big Fat Fix

 

Fixing Dad

 

 

 

 

 

Tai Chi 30 minute demonstration - Indicative structure and content.

 

A sample range of postures and experience. Recommended complementary health exercise for daily self practice. (Chen style Tai Chi)

Tai Chi is neither religion, nor renunciation. It can only be dedicated to the greater good. 

 

1 Mobility, Stability & Endurance             

1.1 Hip Hinge (Hips back. Natural curves in spine. Ab's activated 25%. Chest up) 

Cleaning teeth posture, chair squats,, stairs/steps

1.2 Lunge (Activate & roll foot sensors)

1.3 Shoulder/Thoracic spine mobilisation (Activate hand sensors, as if painting the wall)

Also recommend Dr Stuart Mcgill - Posture & Movement - Professor  Biomechanics  - Low back Pain -  "The Big 3 Non negotiable exercises"  View on Youtube.  Author of 3 books

Plus moderate aerobic,  minimum 22 Minutes per day  RPE 5-6-7 Interval Training, if possible. (ACSM)

(150 minutes per week for weight loss. 300 minutes for weight maintenance. (Cardio/Respiratory)

Plus resistance exercises

Plus activities of daily life.   "Sitting is the new smoking"  !!!    Improve the metabolic rate

 

2 Tai Chi swings (Focus central nervous system ) Validated Dr M Mosley"s affirmations experiment. TV "Trust me i'm a Doctor"

(Connect mind with bubbling wells. No effort above waist. Relax & sink weight

2.1 Horse stance (Turn waist and change weight. Gentle tap/massage the kidney Chi store)

2.2 Bow stance (Roll foot sensors)

 

3 Daoist Joint Opening Movements (Chen style prescribed order) Remove restrictions in Chi, 12 Meridians and tissue  (Pre dates NHS !)  5 energy gates

3.1 Fingers/wrists (Laogong points)  Pushing blood, oxygen, nutrients, chi

3.2 Elbows

3.3 Shoulders

3.4 Back upper

3.5 Waist/ Dantian - Major store of Chi 1:   3 fingers below belly button

3.6 Hips

3.7 Knees

3.8 Ankles/feet (Bubbling Wells)  Tai Chi jig

3.9 Neck  Be paticularly careful/gentle with the cervical spine

 

4 Tai Chi Qi Gong  Moving Meditation (Culivating Stillness/Mindfulness - Yang style)

     Mind leads - Central nervous system

     Body movement - Somatic nervous system (Motor control & spatial awareness)

     Breath linked- Somatic nervous system (Nose in for 5  - out for 5. Slow & easy  Full not shallow)

     Visual Vigilance - focuses meditation - cns & sns

     Higher self - connected (optional)

 

     To promote

     - Chi and internal systems balanced. 5 energy gates open

     - Parasympathetic nervous system (Rest & Digest. Stay & Play).

       (Address stress hormones Adrenaline (Epinephrine) & Cortisol,  - "Diet Therapy")

     - Whole body movement.   Validated  Anatomy Trains  - Thomas Myer  - "Train movement not                 muscles"  Avoid muscle loss-sarcopenia  (can be 5% day !) & comorbidities. Absorb amino acids

      - Lumbar spine stabilisation. Keep natural curve & avoid all forward flexion of spine

      - Neuro Motor Exercise (ACSM) Balance. Agility, Coordination Gait & Proprioception

      - Range of movement and Activities of daily life

      - Health and Vitality

 

       - "You can't out-chi a bad diet"  !

      

 

 

Tai Chi Qi Gong Postures

selection from 8 Silk Brocade (daily promote health) & Shibashi (18 ) to help learn Tai Chi 24 Form) 

 

4.1 Collecting "free money" = chi (Yin earth & Yang above)

4.2 Raise one hand at a time.  split energy   yin & yang

4.3 Open the chest (These first three postures focus on improvements cardio/respiratory)

4.4 Bend trunk and extend the back. (Focus includes squeezing organs around ab's area)

4.5 Tai Chi punch (Focus on removing all negative emotions. Replace with tranquility)

4.6 Raise heels keep illness away. (Focus on spiraling chi and vibrating organs)

 

4.7 Heaven & Earth  (Classic Tai Chi Form opener - Feel tingle (chi) in the hands)

4.8 Open the chest  (Feel improvements in breath, thus all internal systems)

4.9 Rainbow dance

4.10 Separate clouds

4.11 Turning the wheel

4.12 Pushing the wave  (Synchronise mind, body, breath, visual vigilance)

4.13 Flying dove  (As above plus fuller whole body breath)

4.14 Store the chi - Dantian 

4.15 Tranquility/Peace - The signature of Tai Chi.  The emotion is Happiness

 

 

 

 

                            MOVEMENT for IMPROVEMENT   (continuous improvements !)

 

 

John Beasley  (Wells Town Hall - 6 july 2017)

01749 672482

www.taichi24.co.uk

 

 

 

 

New Classes for Health and Vitality   Wells, Westbury, Wedmore & Pilton                                    

Wells - St Thomas Church Hall and Connect Centre

 

Every Tuesday 12.15 -1.15 pm  Connect Centre 

 

Every Thursday 5 - 6 pm  St Thomas Church Hall)

 

 

For beginners and improvers, any age or ability

Drop in and start any time. Pay as you go

Only pay £3 when you attend (not when you don't)

 

 

 

Westbury-sub-Mendip Village Hall

 

Every Thursday  12-1pm

 

 

For beginners and improvers, any age or ability

Drop in and start any time. Pay as you go

£5 per class attended (reflects additional cost)

 

 

 

Wedmore Village Hall

 

Every Wednesday 12.15 -1.15pm

 

For beginners and improvers, any age or ability

Drop in and start any time. Pay as you go

£5 per class attended (reflects additional cost)

 

The class on 13th September is kindly hosted in the SWAN

 

 

 

Pilton Village Hall

 

Every Tuesday 9.30 - 10.30 am 

 

For beginners and improvers, any age or ability

Drop in and start any time. Pay as you go

£5 per class attended (reflects additional cost)

 

TODAYS CLASS CANCELLED

12TH DECEMBER

Back on 19th

 

 

 

 

 

 

 

Please click on Classes for details

 

Also available "World Wide Wells"

Tai Chi Online (Face Time or Skype)

Personal Training available:  Online for one to one tuition

Any time - Any place (with wifi)

 

 

..... Professionally qualified training

Tai Chi Classes

 

ST THOMAS CHURCH HALL

WELLS

Every Thursday 5 - 6 pm

Tai Chi Qi Gong

plus learn the 24 Form

£3 per session attended

 

No class 25th October

Local election

 

 

 

 

 

WELLS CONNECT CENTRE

Portway Wells

Every Tuesday 

12.15 to 1.15 pm

Tai Chi QI Gong

 

£3 per session attended

 

 

 

 

 

WESTBURY-sub-MENDIP

Village Hall

Every Thursday 12 - 1.00 pm

Tai Chi Qi Gong

plus learn the 24 Form

£5 per session attended

 

 

 

 

 

WEDMORE VILLAGE HALL

Every Wednesday

12.15 - 1.15 pm

Tai Chi Qi Gong

£5 per session attended

 

7th & 28th November in the Swan Hotel opposite

 

 

 

 

 

 

 

 

PILTON VILLAGE HALL

Every Tuesday 9.30 - 10.30 am

Tai Chi Qi Gong

£5 per session attended

 

 

 

 

 

All classes - just drop in

No need to book.

Pay when you attend

Start any time

All ages and abilities

Run during school holidays

 

 

Please arrive 10 minutes before the class starts, to settle in.

We always start on time.

 

 

 

 

TAI CHI ONLINE

Personal Training

Now available

(FaceTime & Skype)

 

"World Wide Wells" 

 

 

 

PRIVATE CLASSES

For individuals, small groups

and organisations

 

 

 

Contact

John Beasley

01749 672482

john@clickbeasley.com

 

 

OTHER HEALTH CLASSES

PLEASE CLICK BELOW

 

www.pilogafit.co.uk

 

 

www.exercare.co.uk

 

John Beasley - Registered member Level 4 Execrcise Specialist

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