Surrey and Hants Tai Chi and Qigong

Who can learn from the videos?

Anyone can subscribe to our (ad-free) channel,

 there's lots for all to learn:

New beginners tutorials for you to learn in your own

 time at home even if you're not attending any of

 our face to face classes

Recaps of the movements that were

taught each week for between-class practice for

 our existing students

Meditations and mindfulness and over 20 different

 sets of Qigong exercises as follow me's for everyone

Just check with your doctor / health professional if

 you have a pre-existing health condition 

that it's safe to learn TaiChi & Qigong

How to view the teaching videos

Please click the appropriate link below to buy a Video subscription 

There are 2 options: 

1. Click here for an Existing Student Video Subscription 

if you currently attend our classes in person or via zoom 

2. Click here for the Stand-Alone Video subscription 

if you DON'T attend any of our Zoom or face to face classes 

The password will be sent via email after you subscribe, this may take up to 12 hours if i am sleeping, teaching or stroking my cat... ;-P

Most of the exercises you'll learn in class are part of a 'Set'  

Each set appears under a centred heading and in a single colour for ease of navigation. 

Always learn the individual movements within each set before attempting the whole set follow me'

Beginners can start with any set, but should not attempt Chen Style

 Taijiquan section without previous knowledge of Chen Taiji

MaWangDui Daoyin Shu

Taught in classes and on Zoom April to June 2022

Introduction (just watch me once ) 

Initial Stance and Opening movement (initiate Qi flow)  

1. Pulling the bow - Wan Gong - (Lung) 

2. Stretching the Back - Yin Bei - (Large Intestine) 

3 Wild Duck Swimming -  Fu Yu - (Stomach) 

First 3 follow me 

4 Ascending Dragon - Long Deng - (Spleen) 

5 Bird Stretching - Niao Shen - (Heart) 

Follow me 1-5 

6 Stretching the Abdomen - Yin Fu - (Small Intestine)

Follow me 1-6 x 2,  with and without instructions 

7 Hawk Glaring - Chi Shi - (Bladder) 

8. Stretching the waist - Yin Yao - (Kidney) 

9. Wild Goose Flying - Yan Fei- (Pericardium) 

Follow me 1-9 with music 

10. Crane Dancing - He Wu- (Triple Burner) 

11. Exhaling with Head Raised - Yang Hu - (GallBladder) 

12. Phoenix Salutes the People - (Liver) 

13 Full Set only follow once movements have been learnt 

Chinese Health Qigong 

 Yi Jin Jing

Note this is very different from the TRADITIONAL (Shaolin) version of the Yi Jin Jing and if you have previously learnt that set it is better to start the Health Qigong version with a clear mind, without referencing back to the Shaolin version

Introduction to CHQA Yi Jin Jing (5 mins - just watch once) 

Preparing - The Three Regulations Body, Mind, Breath  

1. Wei Tuo presents Pestle 1  

2. Wei Tuo presents pestle 2 

3. Wei Tuo presents pestle 3 

4. Pluck a star & exchange a star cluster 

5. Pulling nine cows by their tails  

6. Displaying paw-like palms 

7. Ghosts Drawing Swords 

8. Three plates falling on the floor 

9. Black Dragon displaying claws 

10 Tiger springing  

11 Bowing in salutation 

12 Wagging the tail & closing form 

Full Yi Jin Jing  set - follow me with music 

ShiBaShi 1st Set  - going deeper

Learn each movement first. Once the movement is familiar add the internal aspect of guiding the energy via intent and visualisation 

Movements 1 & 2                   

Movements 3 & 4               

Movements 5 & 6  

Movements 7 & 8 

Movements 9 & 10 

Movements 11, 12 & 13 

Movement 14 

Movement 15 

Movement 16 

Movements 17 & 18 

Follow me whole set with music

Chinese Eye Health Exercises

By exercising the eye focus / gaze we can improve eyesight and also influence

 the health of the whole body

The mind is used to lead the energy in this internal set of exercises which is

 based upon the 5 Element theory of Chinese Medicine

Each movement includes exercise for the body and for the eyes

1. Wood Exercise to smooth the Liver & Gall Bladder Qi Flows

2. Fire Exercise to activate the Heart & Small Intestine Qi Flows

3. Earth Exercise to support the Stomach & Spleen Qi Flows

4. Metal Exercise to adjust the Lung & Large Intestine Qi Flows

First 4 FOLLOW ME

5. Water Exercise to lubricate the Kidney & Bladder Qi Flows

6. Daoist Acupoint massage to harmonise the 5 Flows

Full set follow along - British Health Qigong Association 

MUSIC LINKS

(clicking a link takes you to You Tube)

Relaxing piano music - Peder B Helland's 'I'll Stay' 

More lovely piano with nature sounds  Peder B Helland's  'Sunny Morning' 

Hanshan Temple  (Beijing 24)

Wudang 33 (Beijing 24) 

Om Mane Padme Hum ( Tai Chi Qigong Sanctuary)

Longtime Sun (Qigong End Music)

Aad Guray (Qigong/ Meditation)

NEW Chair-Based Routines NEW

Various seated Qigongs and stretches

Zen Sanctuary stretching routine NEW 12/4

Meditative stretching routine 

Seated Five Animals - one movement for each animal

Fire Path Seated Qigong part 1 (the breath)

Fire Path Seated Qigong part 2 (the movement)

Seated Ba Duan Jin (8 sections of brocade) 

Taoist Yoga

A short floor based routine in 3 parts

Always practice all three parts to form one routine

 supplement your Taoist Yoga practice with the Taoist Qigong Meditations in the meditation section

Introduction and background info (a short 3 minute watch)  

Part 1 - Preparing and Ingesting the Elixir of Immortality 

Part 2 - Massage to warm the body and activate Qi

Part 3 - stretches 1

Part 3b- stretches 2 

Follow-me Qigong sequences and sets

Mon Fri Zoom class recording Daoyin Yang Sheng Gong & ShiBaShi 1 

One hour Zoom class recording - Shaolin exercises: seated / standing

Joint loosening with music -12 mins - from a recent Zoom class

Spinal Stretches in the snow - follow me sequence with music

Dragon Qigong exercises - follow me sequence with music

Tiger Qigong exercises - follow me sequence with music

Bird Qigong exercises - follow me with music

Yang Sheng Gong full set with music

Yang Sheng Gong -13,14,15  

Yang Sheng Gong -10,11,12 

Yang Sheng Gong - 7,8,9 

Yang Sheng Gong - 4,5,6 

Yang Sheng Gong 1,2,3 

Shi Ba Shi Second set - 18 Movement Taiji Qigong -whole form 

Shi Ba Shi, SECOND Set: 18 Movement Taiji-Qigong- first half only 

Shi Ba Shi, First Set: 18 Movement Taiji-Qigong 

Traditional Yi Jin Jing - Muscle Tendon Metamorphosis

Ba Duan Jin - 8 Sections of Brocade / 8 Pieces of Gold / 8 Precious Treasures

Wudang 13 Yang Sheng Gong- Wudang Life Force-Nourishing exercises 

Qigong mixed-sequence from 2017 classes

Brushing the Shoes, Separating Heaven & Earth, Phoenix Heralds the Dawn 

Individual Qigong TUTORIALS 

This list of videos is not a 'set'. Each link is a 

 single, stand alone video

Warm ups / loosening videos

Loosening #5 (Feb 2020) zoom class warm up with music

Loosening #4 (Aug 2021 in garden) - Health Qigong warm up

Joint loosening #3 (December 2020) - some new exercises

Joint loosening #2 everyday routine- easy to follow 

Joint Loosening #1 - original 'shed' warm up - used in many of our classes 

Short Qigong Sequences

Five movement Qigong sequence using movements from ShiBaShi2 

MaWangDui Opening Movement - great for soothing the mind

Returning to Mountain- Energy boosting set part 2 

Embracing Tiger - Energy boosting set part 1 

What is Qi, Qigong & Tai Chi (a talk) 

Ben's Qigong- we often finish our classes with this lovely soothing set

Lung Qi Fortifying Exercises

Tracing the 12 Meridians / The Meridian Clock 

,

Tracing the 12 with affirmations to balance body / energy / spirit

Tracing the  12 Pathways (no affirmations)

11 & 12 Gall Bladder and Liver 

9 & 10 Pericardium and Triple Burner

7 & 8 Bladder and Kidney

Follow me and trace the first 6 Meridians

5 & 6 Heart & Small Intestine Meridians

3 & 4 Stomach & Spleen Meridians 

1 & 2 Lung & Large Intestine Meridians

Introduction - please watch this one first 

 Meditation & Mindfulness

A Six-Part, Taoist Healing Qigong, Meditation set: 

Qigong Meditation 1 & 2: Body Healing / Mind Cleansing  

Qigong Meditation 3: Five Coloured Lights /Re energise the organs 

Qigong Meditation 4: Inner Tranquility /Embryonic Breathing 

Qigong Meditation 5: Golden Light / Spiritual Awareness 

Qigong Meditation 6: Dedication /Chant 

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Individual meditations

20 Minute Body Scan Meditation 

10 Minute Mindfulness of the Breath Meditation 

Sunrise / Sunset Inner Smile guided meditation  

Balancing the Chakras - 10 minute guided meditation 

Morning spontaneous loosening autumn sunshine and joyfulness 

A new guided meditation to relax and restore 

Expressions and Emotions - Changing how we feel

Floor based stretches/relaxation/joke/ story/ meditation & a cat

Mudras (power hand seals / positions) for Meditation

Inner Smile (Sunset Visualisation) Meditation - 15 mins 

Seated Exercises 2 - Five Animal Health Qigong (partial) 

Seated Exercises 1 

Morning meditation in the garden 

Listening to Sounds meditation 

What causes suffering / discontent and can we stop it? 

Metta - Loving Kindness meditation

A 15 Minute Meditation- energy centres

Eckhart Tolle - a meditation for times of crisis

Starting a meditation practice & a 10 minute meditation

Wudang 13 Yang Sheng Gong

.

Life Force Nourishing Exercises:

Improves strength & flexibility, boosts immunity &

  improves general good health

Follow along 1  - The graceful Master Zhang Guang Ping (Beijing) 

Follow along 2  Cherry practicing with Master Zhang's group in Beijing

13.  Golden Boy sets the starts and shakes the earth 

12.. Immortals traverse the Spiritual Mountains 

11.  Rhinoceros Gazing at Moon 

10. Old Sage gazes West & East to increase his wisdom  

9.  Swooping like a Magpie... 

8.   Exchanging the energies of Heaven & Earth in Ren & Du 

7.   Jiao Long looks back at the beach 

6.   Harmonising Yin & Yang 

5.   Massaging to warm the Gall Bladder Channel 

4.  Invite Qi of Heaven & Earth through the 100 Channels 

3.   Swinging the Celestial pillar to improve comfort  

1. & 2  Turning left and right passing Kunming and (2) Tilting the 

           head forwards and backwards to face the sky 

 MaWangDui Daoyin Qigong

Please study the movements from videos 1-12 before attempting full set

Full set follow me (only attempt this after learning the movements to avoid injury 

12 Phoenix Heralds The Dawn /Body Bending Zhi Yin (Liver Meridian) 

11 Exhaling with Head Raised - Yang Hu - (Gallbladder Meridian) 

10 Crane Dancing - He Wu - (Triple Burner Meridian)  

9 Wild Goose Flying - Yan Fei - (Pericardium Meridian) 

8 Stretching the Waist - Yin Yao (Kidney Meridian) 

7 Hawk Glaring -Chi Shi (Bladder meridian) 

Follow-Me 1-6 x 2: with and without instructions 

6 Stretch the Abdomen - Yin Fu (Small Intestine Meridian) 

5 Bird Stretching (Heart Meridian) 

4 Ascending Dragon- Long Deng (Spleen Meridian) 

3 Wild Duck Swimming - Fu Yu (Stomach Meridian) 

2 Stretching the Back - Yin Bei (Large Intestine meridian) 

1 Drawing a Bow - Wan Gong (Lung meridian) 

Initial Stance and Opening Form 

Introduction 

 Shaolin Da Li Jin Gang Zhang

Shaolin Powerful Guardian Warrior Palm 

Please watch the INTRO video and learn the Closing and Preparing movements before attempting to learn the numbered movements of this set 

Follow Along  practice (#1-5) 

Throwing Palm (#7) Demonstration only

Twisting Palm (#6) 

Grinding Stone Palm (#5)

Repelling Earth Palm (#3) & Lifting Sky Iron Palm (#4)

Opening Sequence, Pushing Water (#1) & Separating Bamboo (#2) 

Closing Movement - learn me first and ALWAYS close the set down to finish

Info about this set - please watch me first

Shaolin Luohan 13 Palms

Full Set Follow me - from a recent Zoom class 

Follow me first half

13 Luohan Carries Basket 

12 Luohan Places Incense 

11 Snake Spits Tongue 

10 Luohan Sifts Flour 

9 Luohan Presses Palms  

8 Luohan Holds the Tiger's Head 

7 Luohan Strikes with Fists  

6 Luohan Raises the Flagpole 

5 Luohan Catches the Falling Leaves 

4 Luohan Pushes the Mountain 

3 Luohan Lays Head on Pillow 

2. Luohan Drapes on a Coat  

1. Opening form and Luohan Chops Wood 

Presenting the Lotus at the Temple - Shaolin Qigong

A short  (single video) sequence for the purpose of connecting and cultivating  one's Jing (Essence) Qi (Energy) and Shen (Spirit) 

Tutorial and follow me (mixed with start of Yi Jin Jing) 

Beijing 24 Complete Beginners 

The B24 section is particularly useful for anyone who is learning

 Beijing 24 Tai Chi in our Thursday class at St Marks or our 

Tuesday & Wednesday classes at Mytchett

 Getting Started with

Foundations and Technique 

Traditional Warm Up exercises 

Posture & basic TaiChi stepping,  plus meet my cat ;-P

Empty Step and simple White Crane exercise

Changing Direction, using the 'rock-step'

Adding Rolling the Ball arms to the rock step 

  Learning the first section of the Beijing 24 Tai Chi form:

In these 6 videos, the important aspects for beginners have 

been emphasised. 

 1. Opening Movement

2. Parting the Wild Horses Mane 

 3. White Crane Spreads Wings 

4. Brush Knee Press Forwards

5 Playing the Lute

6 Step Back Repulse Monkey

for remaining movements, see next section 

as the movements are the same

Start from the bottom of the list 

Beijing 24 - Whole Form with Cherry plus voice prompts and music 

Beijing 24  23 & 24  close-up,  cross hands & form closing movement 

Beijing 24  22  Turn press parry punch 

Beijing 24 - 21 Flash Through Back 

Beijing 24   20 Needle to Sea Bottom

Beijing 24   19 Fair Lady Working at Shuttles 

Beijing 24  17 & 18 Snake Creeps Down - 10 things to check and practice 

Beijing 24  15 & 16  Snake Creeps Down & Golden Rooster Stands on one Leg

Beijing 24   14 Turn, kick with left heel & prepare

Beijing 24  12 & 13  Box Ears and Right Heel Kick 

Beijing 24   11 High Pat on the Horse 

Beijing 24   9 & 10 Cloud Hands &  2nd Single Whip

Beijing 24   8  Single Whip 

Beijing 24   7 Grasp The Sparrows Tail L & R 

Beijing 24   6  Step Back Repulse Monkey 

Beijing 24   5  Playing the Lute

Beijing 24  4  Brush Knee Press Forwards 

Beijing 24   3  White Crane spreads wings 

Beijing 24   1 & 2: Opening & Part Wild Horses Mane

Beijing 24 - Full form practice / demos and other B24 stuff

Click here for the names of each movement in English and Chinese  THEN click the arrow at the end of each name to hear the Chinese pronunciation

Beijing 24   Whole Form - Back View - Master Tary Yip

Beijing 24   Whole Form - Front view - Master Faye Yip 

Beijing 24 - Cherry & teacher in China 2011 - notice his different style 

B24 Form Practice at Mytchett 18/3/20

B24 Form practice 2018 - notice the improvement since then ;)

Three Common Taiji mistakes in Beijing 24 

Joint loosening / stretches #3 

Joint loosening / warm up exercises #2

Joint Loosening / warm up exercises #1

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FAN FORM

Yang Taiji 18 Fan Form - Mytchett September 2022 

Tai Chi Single Fan Form (Yang Style)  Aldershot 2016 

For more Taiji weapons demos see Chen Taiji section just below

TAI CHI CHUAN PRINCIPLES

ALL principles apply to both Chen and Yang (Beijing) 

Tai Chi principles Yang Style 10, Stillness in Movement 

Tai Chi principles Yang Style 9, Use Mind Intent, not Strength 

Tai Chi principles Yang Style 8, The Six Harmonies 

Tai Chi principles Yang Style 7, Upper and Lower body cooperate 

Tai Chi principles Yang Style 6, Continuous, not broken 

Tai Chi principles Yang Style 5, Distinguish empty and full 

Tai Chi principles Yang Style 4, Relax /Loosen Waist and Hips 

Tai Chi principles Yang Style  1,2,3 Head, Chest, Back, Shoulders, Elbows

Tai Chi principles, Chen Style method #4 CHEN- Sunken, Heavy and Rooted

Tai Chi principles, Chen Style method #3 DING Upright, Head Suspended

Tai Chi principles, Chen Style method  #2 PENG  Expanded outwards like a ball 

Tai Chi principles, Chen Style method #1 SONG- Loosen the Body & Relax

CHEN STYLE TAIJIQUAN 

For experienced learners only

Do not attempt movements from this section unless you have taken 

corresponding Chen Style Taijiquan lessons

Chen Taiji Weapons

The Thirteen Techniques Of Chen Straight Sword 

These videos will help students to identify which technique is which, along with the Chinese name. They should give students a broad idea of the requirements of each technique. A more in depth look at each technique can then be provided in class, building on these basics:

Part 1: Stab (Ci), Scoop (Liao), Hang (Gua), Supporting block (Jia) 

Part 2: Lift (Tuo), Point (Dian), Neutralise (Hua), Slice (Mo) 

Part 3: Jie (Intercept), Pi (Cut), Sao (Sweep), Tui (Push), Zha (Plunge) 

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Chen Taiji Straight Sword (Jian) demo 

Chen Broadsword / Sabre (Dao) Form - A slow walk and talk through

Chen Double Fan Form Demo 

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Chen Taiji Hand Form Videos

(See section above for Tai Chi Principles) 

WangHaijun 13 Form video on You Tube NEW 5/10

Laojia Yi Lu music with spoken form names in Chinese 

Chen Juan - Chen TJQ Ba Fa chan si jin (8 methods silk reeling)

Cloud Hands

Farnborough Seminar (Nov 2015) 

Xie Xing - Diagonal Posture

High Pat on Horse - Gao Tan Ma 

Flash Through Back 

Shan Tong Bei - Flash Through Back 

Green Dragon out of the water

Form demonstration (Feb 2018) 

NEW Joint loosening / warm up routine, for a change

London Tai Chi Competition - Silver Medal Group Form - SHTC Students

London Tai Chi Competition - Gold Medal Group Form - Cherry & Chums

Cloud Hands - supplemental info- watch first before the one below

Cloud Hands corrections from my WHJ notes (but these principles apply in so many other places!) - 25 mins

Silk Reeling- Peng Lu Ji An- follow me 

First 5 movements of Laojia Follow me slowly 

A peek inside my notebooks #1: Body requirements and standing meditation

Joint Loosening Exercises / warm up - everyday practice

More Energetic Basics

A Brief History of Chen Taiji and a peek at my practice space (2013)

Everything Else

A more lighthearted section

Aerobic Exercises in the park 

Kung Fu School - The times I sang & the times I bled 

Sunday Bathroom Ramblings, with Billy 

2016 China Trip - Chen Village Day 1:  Training...Training...Training 

2016 China Trip - Beijing-Zhengzhou-Wenxian-Chenjiagou 

2016 China Trip Day 5: Beijing Beihai, Zhonghai & Nanhai Parks 

2016 China Trip Day 4: Beijing Parks and 2 pairs of wet pants  

2016 China Trip Days 1-3: UK to Beijing

Pelvic Floor Exercises (for ladies) - Lets DO them 

 40 seconds with MeiMei 

Link to 2011 and 2013 Training in China Blogs - (not a video)

Billy the Cat gets a haircut

Floor and Gym Ball based stretches

Archery: Come down to the woods with me

The Power of the Mind - looking at some of my books on the topic

Face Qigong / Yoga

Lockdown Training - Me and a friend messing around

Another look around my garden 23 April - 4 weeks on

A peek at my Tai Chi & Qigong book collection 

Me, relaxing  (Warning cute cat / soppy smile content) 

A really good stretch 

A lesson from an almost-dead fish

Bedroom Deep Breathing (Lung strengthening exercise)

Stretches for legs and core strengthening postures 

Chinese Park Life

A quick look around my little garden 

Don't try this at home #1 ( contains brief vulgar language)

Don't try this at home #2  (Yay me!)