Tai Chi: Innerwave Episode Guide

Episode Guide

• Brush the Knee & Twist Step

  Symmetrical coordination.

• Brush the Knee & Twist Step

  Symmetrical coordination; building muscular strength.

• Crane Plays With Clouds & Single Whip Push

  Developing flexibility; strengthening joints; improving digestion.

• Fan Arms, Turn & Backfist Right

  Shoulder and neck muscles.

• Find Needle at Sea Bottom

  Strengthening the spinal cord; lower back; knees.

• Grasp the Sparrow's Tail: Left Side

  Toning waist muscles; building strength; breathing coordination.

• High Pat the Horse & Circle of Chi

  Toning chest muscles.

• Kick With Right Heel & Wind Through the Ears

  Flexibility; power of stability.

• Paint the Rainbow & Cross Wings

  Deep oxygenation of the lungs; cardiovascular strength.

• Paint the Rainbow & Grasp the Sparrow's Tail: Right Side

  Increasing lung capacity; respiratory strength; improving circulation; weight transference.

• Part the Wild Horse's Mane

  Joint mobility; increasing circulation; building muscular strength.

• Play Badminton

  Upper-back and neck muscle relief; choreography.

• Punch, Withdraw and Push

  Overall strength; timing; coordination; precision; focused awareness.

• Sink to the Earth & Part the Wild Horse's Mane

  The nature of relaxation; balance and coordination.

• Snake Creeps Down: Left Side & Golden Rooster Stands on Left Leg

  Balance; strength and mobility.

• Snake Creeps Down: Right Side & Golden Rooster Stands on Right Leg

  Flexibility of the lower extremities.

• Strum the Lute

  Strengthening muscles; improving posture.

• Summation and Overview

  Ancient Temple exercises.

• Turn and Kick With Left Heel

  Coordinating timing; platform for rooted stability.

• Wave Hands Like Clouds

  The quiet zone of the mind; selective concentration.

• Whirl Arms & Push the Monkey Away

  Developing posterior muscles.

• Whirl Arms & Push the Monkey Away

  Developing posterior muscles; correct timing; backward-stepping method.

• White Crane Spreads Wings

  Bilateral upper-body mobility; stabilization of the spinal column; sharpening mental focus.