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Tai Chi Fitness Workouts

We're huge fans of the low-impact/high-result benefits of tai chi, and you'll be too after finishing this series.
Tai Chi Fitness Workouts is rated 4.7 out of 5 by 72.
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Rated 4 out of 5 by from Easy to follow instruction. Has been a good purchase, David Ross is a good instructor and easy to follow. I like the background he supplies with his lessons. Not quite as detailed as I had expected but certainly a good beginning.
Date published: 2022-08-31
Rated 5 out of 5 by from Excellent instructor! Very thorough but easy to follow instruction, and followed over and over. Now part of my daily regimen.
Date published: 2022-05-02
Rated 3 out of 5 by from Facet. "Tai Chi is like holding a beautiful India, where each time you return you see a new faucet."
Date published: 2022-01-28
Rated 5 out of 5 by from Great instruction I bought this over a year ago. Well, we are in lockdown and I cannot go swimming so I will be doing tai chi and working on the heavy bag with boxing gloves. for the next 2 weeks.
Date published: 2022-01-16
Rated 5 out of 5 by from Great instructor! Great format! I bought this course to go along with David’s lectures in Essentials of TaiChi and QiGong. I’ve been doing both TaiChi and QiGong for a while but what David teaches in his great courses is indeed essential to know in order to fully enjoy them. The ability to see him do the movements from different angles, to go over the material repeatedly and at my own rhythm, and to download the courses so they are available at all times... all of these make for a truly great learning experience! Thank you!
Date published: 2021-10-06
Rated 5 out of 5 by from Tai chi fitness Love it. I Bought 2 VOD’s as gifts for my sisters.
Date published: 2021-08-23
Rated 5 out of 5 by from These videos got me exercising again These videos are great if you want to start Tai Chi but find the complicated movements hard to learn. I made a pledge to learn Tai Chi in my 50s but found the instructional videos either boring or complex. There are local Tai Chi teachers but my time is limited so I finally tried these Taiji Fit videos. The easy approach with small steps, de-emphasis on perfection, and his positive attitude won me over fast. It's now eight months later and I have exercised every single day. The Tai Chi Fit videos got me started but now I have added elliptical, walks, stretches, planks and push ups. The Tai Chi (or Taiji) Fit videos will be part of the routine no matter what I add. Some people are put off by his discussion of the philosophy but you don't necessarily need to listen to the talks, just jump into the exercises.
Date published: 2021-07-22
Rated 2 out of 5 by from not for beginners he should be backwards so we can truly follow his movements. he goes too fast and into too much for beginners. I had the impression this was good for beginners
Date published: 2021-05-29
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Overview

Join an award-winning religion professor for a startling, open-minded examination of the connection between human spirituality and violence.

About

David-Dorian Ross

Tai chi and qigong are often referred as "treasures of Chinese culture"; studying them is like holding a beautiful jewel, where each time you turn, you see a new facet.

David-Dorian Ross is the founder and CEO of TaijiFit and the creator of the TaijiFit mind-body exercise program. He has a B.A. in Human Movement Studies from San Francisco State University, has completed graduate course work in Physical Education and Chinese, and is currently developing a project with the head of the Harvard Medical School research department to study the stress-reduction benefits of tai chi (taiji) in the workplace. Trained in China with championship martial arts coaches, Mr. Ross has had an illustrious career in competitive tai chi, winning seven U.S. gold medals, two world bronze medals, and a world silver medal—the highest awards ever given to an American for international tai chi performance. He was the founder and chief instructor of the Honolulu T’ai Chi Academy and a certified continuing educator for the American Council on Exercise. Mr. Ross is the host of the PBS series T’ai Chi: Health and Happiness and the author of five books on health and wellness, including Exercising the Soul: How Tai Ch’i Connects You to Your Authentic Self. Since 2012, he has collaborated with international action film star Jet Li on a mission to introduce tai chi to 100 million new people worldwide by the year 2020. Professor Ross participated in our Professor Chat series. Read the chat to learn more about how to bring your whole life into better balance and harmony through the practice of Tai Chi and Qigong.

By This Expert

Martial Arts for Your Mind and Body
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Tai Chi Fitness Workouts
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Essentials of Tai Chi and Qigong
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Tai Chi for Aging with Strength and Tranquility
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Mastering Tai Chi
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Tai Chi Fitness Workouts

Trailer

Tai Chi Ball Workout for Beginners

01: Tai Chi Ball Workout for Beginners

This lesson introduces you to the use of weighted tai chi balls as tools to help with body alignment and strength. The lesson includes three 20-minute workouts—one with open hands, one using two palm-sized balls, and the final workout using one larger ball. Mr. Ross explains that the entire workout is about repeating the movements over and over again to get a sense of the rhythm and to fully feel each technique. With excellent instruction on how to hold, rotate, and pivot the balls as you move your entire body—as well as how to check for muscle tension—you’ll enjoy incorporating these tools into your practice and you’ll certainly feel the benefits. Movements and postures you will see include Grasping the Bird’s Tail, Needle at the Sea Bottom, and Princess on the Mountain Top, among other tai chi postures.

65 min
Tai Chi Fit: Strength

02: Tai Chi Fit: Strength

This 60-minute lesson continues the practice of flow, adding in the element of strength building. With three, 5-minute segments that include the use of weighted tai chi balls, you will feel the muscular benefit as you continue to follow your instructor and the other students. If you don’t have weighted tai chi balls, you can use 2-pound dumbbells, soup cans, or water bottles. And as Mr. Ross explains, you should feel free to put the weights down at any time or not use them at all, because there’s no rush and no place to go. You’ll begin this lesson by opening your heart, and opening and emptying your mind. Just follow along and keep breathing. In this practice, you will see Wagging the Tail, Snake Creeps through the Grass, and Swimming Dragon, among other tai chi movements.

60 min
Tai Chi Fit: Flow

03: Tai Chi Fit: Flow

This 50-minute practice introduces you to flow, the continuity of physical movement with the connection of the mind and spirit. Everything is in continual motion together—body, mind, and spirit—and comes to rest together at the end of the practice. One of the great benefits of flow, which Mr. Ross discusses in this practice, is the movement of the body’s energy, the qi (pronounced chee). Qi is life itself, and good health is maintained when the qi is continuous and harmonious in its circulations through the body. In this practice, you will learn to experience the state of flow and open movement of qi by calmly following the movements and breathing of your instructor, letting all self-judgment gently fall from your mind. In this practice, you’ll see Sinking the Qi, Descending the Mountain, Parting the Wild Horse’s Mane, and Playing the Lute, among others.

64 min
Tai Chi Fit: Over 50

04: Tai Chi Fit: Over 50

This 30-minute workout provides benefits for people of any age, but is especially helpful to those over age 50. According to Chinese medicine, qi circulation is crucial to lifelong health and longevity, but the qi starts cooling off and losing some of its fiery energy as we age. In this practice, Mr. Ross includes special exercises to increase qi circulation by moving the qi up and down the spine. In addition, he stresses the importance of allowing the breath to move the body. Inhale, and you’ll naturally float up; exhale and you’ll naturally sink down. In this session, you’ll see Princess in the Valley, Repulsing the Monkey, Brush the Knee, Draw the Bow, and more.

40 min
Tai Chi Fit: To Go

05: Tai Chi Fit: To Go

Almost everyone has an issue with work-life balance. How can we best keep our life energy flowing when we just can’t find the time we’d like for a workout? This lesson offers three different 20-minute workouts for those days when you’re limited in time or space. As with the other lessons in this course, you’re not asked to learn anything and there’s nothing to get right or memorize. All you have to do is keep moving and breathing. Mr. Ross discusses the goal of staying in the moment, not focusing on the length of the practice or anticipating which movement might be coming up next. As you continue to practice both the physical movements and being in a tranquil state, you’ll learn how to attain that state of quietude more quickly, no matter the length of your practice. Here, experience Old Monk Chops Wood, Flaring the Cape, Lazy Monk Lays His Head on the Pillow, and Single Whip, among other tai chi movements.

75 min