Hun Yuan Tai Chi 24 Form
The Tai Chi form is the union of internal energy (qi) with the physical body, especially the tendons, ligaments and muscles. Once you have learnt the 24 movements, the whole form takes only 8 minutes to complete. Busy people can easily fit it into their lifestyles. The massaging effects on the whole body will both relax and energise you. Relaxation, a sense of well being, true freedom of movement and better health are all within your reach!
"I owe many thanks to Brett and Fontane for teaching me Hun Yuan Tai Chi. This form of Tai Chi has allowed me to achieve calmness, relaxation, flexibility and a balance between work and family life.
I work in a very busy Neonatal Intensive Care Unit caring for premature babies and their families. This work is very rewarding but very intense at times. Also, I have a busy family, with life throwing unexpected obstacles in the way. Last year, I was on the verge of 'burnout' with high blood pressure, tense neck and shoulder muscles and generally feeling lousy.
I found that Hun Yuan Tai Chi is a holistic form of exercise that enables me to have 'time out' and become healthier into the bargain. Since learning Hun Yuan Tai Chi, my blood pressure is back to normal, and I have a feeling of peacefulness and well being that I carry into my work and family life. I would recommend everyone to give Tai Chi a go. You have nothing to lose and so much to gain!"
Natalie, Neonatal Nurse
"I have been a student of Tai Chi for three or four years. Since learning the Tai Chi Hun Yuan Style, I have finally begun to understand the feeling of relaxation! I still have a long way to go but I have really noticed the difference in my flexibility, particularly the greater freedom of movement in my neck, shoulders and arms. I very much enjoy the classes and I always feel relaxed and energised at the end of each class."
Rob, Public Servant
"Since learning the Hun Yuan Tai Chi form, I have experienced subtle changes in myself. I am more relaxed, better balanced, and feel a sense of inner calm. I look for the positives in negative situations. And I am more aware and appreciative of the natural beauty that is around us every day."
"I've been going to Tai Chi classes on and off for about twenty years - often 'off' for several years at a time when things seemed 'too busy' or I was away from Canberra. But since I've come back to Tai Chi on a more regular basis over the last few years, painfully tense neck and shoulder muscles keeping me awake at night are a thing of the past. Also, my overall fitness is much better, and I feel far more relaxed and at ease with myself and my life generally.
However, I discovered a completely unexpected benefit recently, during my two-yearly mammogram check. This is not a comfortable experience, despite the care taken by the friendly and experienced radiographers. As we went through the routine of 'move forward ... this arm here … move forward a bit more ... chin up ... other hand here, please ... relax your shoulders' four times, the radiographer complimented me: 'You're really good at this!' I asked what she was talking about, and it turned out to be 'relaxing on order'. I attributed this to Tai Chi, and she wasn't surprised. She's noticed that women who practise Tai Chi or yoga seem to be able to relax into the rather awkward positions required and lessen the discomfort of the procedure."
Lisa, Science Writer and Editor
"Since taking up Tai Chi eleven months ago, I have noticed great improvements in my health and general well-being. The relaxation and quiet standing has helped me to deal with stress in my life and I feel calmer and more centred. I am a much happier person because of Tai Chi! I remember in the Beginners class that Brett encouraged us to try and practise something every day, even if it was for a very short time – for example doing some warm ups when waiting for the kettle to boil. I get a lot of tension in my neck and shoulders, probably from sitting at a computer all day, and so I decided to at least do the warm ups that target the neck and shoulders and back, every day. I am happy to report that I have experienced great benefits from these exercises and have a lot more movement in my neck and less tension in my shoulders. I thoroughly enjoy all parts of the Tai Chi experience and I know that it will continue to make a big difference in my life."
"I came to Tai Chi with a degenerative back problem and after a diagnosis of osteoarthritis in both knees (in my early forties!). I had been interested in the practice of Tai Chi for some years since participating in a demonstration class run by Brett in 1991! and I had seen the classes advertised around Canberra. As is often the case however, it is only when the issue becomes acute that intention becomes action!
I have been practising Tai Chi for almost a year now and I noticed positive improvements from the very first class. I remember feeling great after the first class – relaxed and as if every joint had been moved around a bit. I really liked the gentle and graceful movements of the form, even if I was a bit worried about whether I would ever remember them. This learning actually proved to be quite easy, as Brett and Fontane have broken down the Tai Chi form into learnable movements that they teach and demonstrate at each class. And, of course, with some practice at home, it starts to come together into a continuous 'flow' – this definitely improves with time and practice.
I remember in the first few weeks noticing the significant freeing up of tension in my shoulders and becoming more aware of when I was tensing up – while driving for example. I also felt really good after each class – more alive and centred. It was definitely the combination of the teaching, the relaxation/balancing of the Qigong and the beauty and gentleness of the Tai Chi form that kept me coming back.
I really enjoy the classes, and try to attend at least two or three times a week. The teaching is excellent, with lots of encouragement and good information about how the practice fits into the broader context of the philosophy of Tai Chi. It is also great being able to practise the form with others, very absorbing and relaxing – a great antidote to a tough day at work.
In terms of other results I have noticed over the past year, there has been a big improvement in my leg strength, joint mobility and balance. I now have no trouble in picking up the bath mat – something that I was not able to do without pain and difficulty twelve months ago! I am also able to do a greater range of activities, and my blood pressure has decreased to 110 / 70!
I am so pleased to be involved in Tai Chi because it really has made a significant difference to my life – and I intend to keep practising until I am a very old lady!"
Kate, Public Servant
"When I first saw the movements of Hun Yuan Tai Chi, I did not immediately understand their power. However, following the first lesson, I became a total convert as I immediately felt the subtle but strong effects of this new form. The smooth movements are so carefully designed to activate an immediate flow of energy, promoting an almost instant feel of moving meditation, bringing with it a sense of calm and centeredness. With other meditative methods, this can only be achieved following a long period of practice. It is a very accessible form, where for the first time, it was easy to feel qi, and understand its connection to the principles of Chinese medicine and philosophy."
"I have been practising Tai Chi with Brett and Fontane on and off for eight years now and I totally enjoy this seemingly gentle yet very effective exercise. I suffer pain in many of my joints, which tests now show to be rheumatoid arthritis. I returned to Tai Chi practice this past year, since having a break after my last child. It is hard to explain the feeling of total relaxation and calm that ensues, not only right after practice, but generally as well. In every day life, just sitting in the car or working at the keyboard and being aware of posture and of keeping my shoulders relaxed really makes such a difference. I am an anxious and easily stressed sort of person, but I must thank Tai Chi for genuinely developing feelings of increased self-confidence and general well-being. I am actually much calmer and able to cope with day to day challenges.
The Hun Yuan form I am practising consists of gently flowing movements which especially loosen and free the joints of the upper body. In doing so, there seems to be a release of tension in problem areas for me such as the spine, shoulders and neck. This, I find, makes it so much easier to 'move' through my day. I am on arthritis medication which is normally prescribed for people at least in their sixties, so I am twenty years ahead of my time. I have gradually been able to reduce the medication to only one tablet per day since resuming practice and I have the determination and the foresight, based on my past experience with Tai Chi, to envisage the probability of ending the medication altogether as time goes on."
Lyn, Housewife and Mother
"The more I relax, the more I enjoy Tai Chi - and the more I practise, the more I relax! I've become more aware of tension in my body and more instinctive about the need to relax my muscles throughout my day's activities. Tai Chi has enabled me to manage a shoulder injury without surgical intervention and I'm sure it has generally strengthened my whole body. The more I improve, the more it feels like I'm dancing in water which is quite a joyful experience!"
"I found the Hun Yuan Tai Chi form challenging, but not impossible to learn. It has resulted in a definite improvement in my physical and general well being. After only a few months of training, I felt my joints loosening up and becoming stronger and my stress levels melting away. The form also teaches you how to use your body more effectively in everyday situations, and promotes a calm relaxing state of mind. I also have more energy and a better quality of sleep. Now having learnt and practised the form for nearly eighteen months, I find there is still so much more to learn from each movement and the form in general. Tai Chi has opened my mind to a whole new approach to improving my fitness, health and general well being.
Try it - you'll be pleasantly surprised by the results."
Carl, Public Servant
"What I have noticed since starting the Tai Chi form is that it keeps me supple. I really notice if I don’t practise for a few days. Another thing is that it has helped me to be aware of tension in different parts of my body, particularly in the shoulders when driving etc. As I get nearer to finishing learning the complete form, I’m starting to notice the benefits of performing the movements - the flow and sensations of relaxation, peace and well being. I particularly notice this now when I’m doing the early stages of the form that I now know reasonably well. I don’t have to think and remember what comes next. I’m looking forward to finishing learning it. The practice and effort is definitely worth it."
Jon, Registered Nurse
"I left the comfort of the traditional Yang Style with a great reluctance. We had been companions for several years. I knew the movements of the form, knew the many improvements still to be conquered and it seemed a pity to be deserting an old friend for a new and chancy encounter.
Initially, the Hun Yuan Tai Chi form just did not seem to have a recognisable structure (particularly after the familiarity of the Yang Style). I was well into learning the moves in Level 2 before I began to relax and enjoy the more fluid and subtle experience of the form. I came to understand there definitely was structure, but of a different kind.
In my years of learning and refining the traditional Yang Style, I had heard repeatedly about the importance of ensuring that the waist moved continuously. With the change of style, I really did discover how much I needed to achieve more movement and fluidity. I have been concentrating on the waist and have found that I am slowly getting to the point where it is acting as the anchor for the rest of the body. Let me emphasise, slowly!
On those occasions now when I have the waist moving correctly and the arms and legs in concert, I find the form a joyful expression of my body in motion. Perhaps a slightly over enthusiastic comment, but I did not embrace Tai Chi to add a sporting scalp to the belt; I was looking for a way of maintaining a feeling of physical well being.
I enjoy the sensual nature inherent in the Style as I engage all parts of my body and I enjoy the restfulness of the mind when I am concentrating on the form. I enjoy good health and my life generally, and am very conscious of the contribution that the traditional Yang Style and the Hun Yuan Style of Tai Chi make to my feeling of well being."
Bryan, “Life Enthusiast”
"Although my story isn't the average one, I believe I must express how much the Tai Chi and the Internal Martial Arts courses have changed my life. Coming from a childhood of divorce, abuse and fear, I spent a decade of my life addicted to drugs and alcohol with a very low self-esteem and relatively no hope for a positive future. Several years ago, I had become so angry as well as anxious and depressed that I took up Tai Chi, just to try and calm down. This was truly the beginning of my journey down the positive path of life. The Qigong as well as the slow moving traditional Yang style form 'tricked' my mind into looking at life at a different pace. They also taught me how to focus on the moves so intensely that my 'wild elephant' mind could no longer wander aimlessly through innumerable thoughts. The positive vibes given off by the serene instructors were also infectious as well as inspiring. I never knew humans could be so happy!:)
The Martial Arts course has been the true epiphany in my life's story. Growing up in the USA, I never learnt the concepts of discipline, motivation, dedication or determination. I'm no master – very far from It – but the 'old me' didn't even think I would last one lesson of Kung Fu. At first, I found it very hard to come to class as I knew the workout was quite intense; sometimes I just felt so low on energy it took everything I had to just show up. Now I look forward to the lessons as I know no matter how bad I am feeling, I'm going to leave feeling great. The mix of meditation and hard training has made me a much more positive, confident and loving person. I have a long way to go before I'll feel truly proficient as a martial artist, but I look back at myself when I started and I can't believe how much I've improved mentally, physically, spiritually and emotionally.
I have to say, this training has been a major factor in turning a lost and negative individual into a happy person with integrity and who contributes to society. I only hope that one day I will achieve the level of tranquil peace and internal power that the instructors exude every time I am in their presence."
Jesse, Professional Writing Student / Internet Journalist
"On retirement some years ago, I took up Tai Chi with Brett and Fontane of the Tai Chi Academy. I had no idea it would provide a new approach to life on both the physical and mental levels. Through gentle exercise and meditation you step on a path of ongoing learning of a joyful, challenging and rewarding art. The results speak for themselves as you become aware over time that you move more easily, creak less, are stronger, have more energy and feel healthy. At the same time, daily stresses are easier to cope with. You will find that your inner calm will free you from being competitive or aggressive and makes you less judgemental and more accepting. You are able to enjoy other pursuits more fully. For example, feeling calm, strong and focussed has improved my enjoyment of fly fishing.
The Hun Yuan Style of Tai Chi certainly provides a testing, yet entertaining way of achieving this feeling of strength, flexibility and calm. The grandmasters will tell you about diligence and perseverance. Practising daily initially took some determination, but I found that, after a short time, you can’t go without doing a daily routine of Tai Chi and Qigong. In addition, I find it enlightening to read about Tai Chi and the principles and philosophy that underpin it. I wish I had discovered Tai Chi twenty-five years ago, but you obviously can start at any age and shape.
Do it, for it will be one of those decisions that will change your life."
“It's not easy to think through in words and sentences what Tai Chi has given to me over the last two years or so. I'd enjoyed pilates, I'd quite enjoyed yoga and weight training, but fairly quickly, I realized that this was different. I thought about it all the time, going through movements in my mind, while I was walking to work (I looked a sight). When I didn't attend class or practise, I could feel my body tense up.
I did two Beginners' Courses and two weeks of Level 2 and then I was diagnosed with breast cancer. After surgery, I had to have 18 weeks of chemotherapy and several more of radiation. I tried to come back to class, but I was just too tired so all I did during that period was pop into a Beginners' Workshop. I kept in touch with Fontane – her tips and encouragement were gentle and welcome.
When I did come back (no hair), it was quite difficult to move my arms. One was still stiff from the surgery and the other was badly damaged by the chemotherapy and an associated DVT (deep-vein thrombosis).
My treatment ended a year ago. I am now in Level 3 and I make the following observations:
- both of my arms have improved immeasurably. I have no problem from lymphodema which is common for women in my situation.
- I am coping well with the uncertainty I now live with day to day. In Quiet Standing, quite naturally my qi appears to me as the essence of me that stays the same whether I am sick or whether I am well and this is enormously comforting.
- my body feels well – as I move through it, I sense this and again, this is enormously comforting.
I don't think that Tai Chi has cured me. But it does help me to accept where I am in life, to accept my changed body and to gain insights into what a life threatening illness can offer me.
I love it! And I feel sure that it will continue to add to my life for however long that life is (hopefully decades).”
Claire, Public Servant
"After an awkward beginning, I am now starting to see the benefits of consistent practice of the Hun Yuan form in many areas of my life. As well as the positive effects on my general health such as increased leg strength, better balance and straighter posture, I am also able to relax more while doing everyday things.
Kendall, IT Manager
"Hun Yuan Tai Chi is a set of simple exercise with emphasis on well-coordinated graceful movements which I find very relaxing and rewarding. Its slow, spiral movements give me a great sense of deep physical and mental relaxation. My whole body feels as if it has been rejuvenated after each session. Regular practice has reduced my blood pressure and cured me of insomnia and backaches. I now sleep well and wake up feeling fresh every morning.
I had a dislocated shoulder and a sprained ankle when I attended my first lesson in October 2003. As I learnt from Fontane, an excellent instructor, how to relax and exercise the joints without force, my injuries healed faster than they would have if I had gone to a physiotherapist or masseur. This has demonstrated to me the healing power of internal energy generated by the Tai Chi movements.
Since I have learnt to 'unlock' my knees, my body no longer aches from long hours of standing, waiting for some action before scrambling on unfamiliar ground to take some photographs. When I get worn out sitting in front of the computer, editing some urgent work from one morning to the next, I replenish my energy by doing Tai Chi, Qigong, Fa Soong Gong and Chan Si Gong. A little exercise each day goes a very long way.
As I have gained lots of benefits from the Hun Yuan Tai Chi system, I would not hesitate to recommend anyone to learn it. Having some martial arts background, I can safely say that Fontane and Brett are highly skilled instructors. They also give the students value for their money."
Nancy, Writer, Freelance editor and Photographer
"I was drawn to Tai Chi primarily for relaxation. However, over my two years with the Tai Chi Academy, I have become aware of the much greater depth and variety of enjoyable and meaningful experiences to be found within Tai Chi and Qigong. It is a pleasure to explore the movements and to notice subtle changes in feeling and focus. In a world that seems more and more focused on dramatic short term goals, it is humbling (and exciting) that the development of these skills is endless and life long. Tai Chi shines direct awareness on the essential internal aspects of everyday life, such as being centred, calm, mindful and disciplined.
The flowing and rhythmic flavour of Hun Yuan Tai Chi makes it a joy to practice. The circular, open and close movements of the form really help to develop the connection between legs and upper body. Looking back now, I don’t think I ever really appreciated (or used) my waist before Tai Chi!"
Claire, Landscape Architect
“Since commencing the Hun Yuan Tai Chi, I have experienced relaxation of the body and mind. Focusing the mind on the execution of the movements brings about a ‘meditative’ state where all other thoughts are inconsequential. This concentration allows the body to relax which then allows further relaxation of the mind. This refinement is progressive and continual with each practice. All movements in the Hun Yuan Tai Chi may be developed further by the individual, as the basic principles are simple to adhere to, but may be expanded to any complexity the practitioner desires. This makes the form constantly diverse, interesting, challenging and pleasurable. I would recommend Hun Yuan Tai Chi to anyone as the instructors are knowledgeable and welcoming, the students are relaxed and friendly and the benefits of the form are effective and positive.”
Alex, Project Manager
"My wife and I have been practising Tai Chi for a period of over eighteen months. In that time, I have experienced a change in my body. The spiralling motions of the Hun Yuan Style have relaxed my joints and strengthened muscles. I now have a suppleness of body that I cannot remember having before. Combined with the quiet meditation of Qigong, I enjoy a calm mind and relaxed body. An arthritic shoulder condition has improved to the extent that the joint is fully mobile and there is no pain."
"I am finding that taking up Tai Chi is one of the best decisions I have made for improving and maintaining my health and well being. The warm ups and practising the form have given me a way to revitalise if I feel tired or I have been sitting for long periods working at my desk. The Hun Yuan form is great for unwinding tension and stress that build up for all sorts of reasons. I am learning at my own pace and feel encouraged and supported as I slowly improve my coordination and awareness. One really clear indicator for me of the improvements I have made so far, is that I was having problems with pains in my hands and wrists and the pains have now gone. There is so much to learn and appreciate - physically and as an internal art - that it becomes more fascinating and rewarding the more I am involved."
Lynda, Public Servant
"I started Tai Chi almost three years ago, upon the recommendation of my osteopath. I suffered constant muscular pain all over my back and my osteopath suggested it would be good for strengthening my lower back. I found I really enjoyed the low impact and safe nature of the exercise, and I also found the meditation and relaxation aspects extremely beneficial. I was surprised at how disciplined I was with practice, and within a year all of my back pain was completely gone, as well as stiffness in my joints. My posture improved, my legs grew stronger, and I learnt to release tension throughout my body, and especially in my shoulders.
I first learned the Yang form, but I particularly enjoy the Hun Yuan form, which is more dynamic. I find this makes coordination of the whole body easier and I now really understand the importance of using the waist to generate movements. Learning Tai Chi really is a journey and there always seems to be so much more to learn. I love starting the day with Tai Chi and am excited about the fact that I will be able to do it for the rest of my life, in the convenience of my own home."