David-Dorian Ross – Tai Chi Fitness Workouts , International Master Tai Chi Instructor

Salepage : David-Dorian Ross – Tai Chi Fitness Workouts , International Master Tai Chi Instructor

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Your instructor, international master David-Dorian Ross, describes tai chi as a path for life guided by nature that finds harmony and balance in every situation. Mr. Ross, who created the TaijiFit program, is a U.S. gold-medal winner and an international master tai chi instructor, his goal in this course is to introduce you to the practice of tai chi in the gentlest way possible—by encouraging you to simply move and breathe. While these lessons will bring fitness benefits, they are unlike any other workout you’ve ever tried. In this course, there are no goals, no repetitions to ramp up, no emphasis on your technique, and no instructor telling you to push yourself. There’s just the continuous, slow-paced movement, the calming breath, and the enjoyment of the practice.

While tai chi has been practiced in the East for centuries, its health benefits have only recently been studied seriously in the West. Medical studies have shown that tai chi can improve balance and function, increase strength, and reduce stress and pain. Recent research also suggests positive effects on bone health and in the prevention of falls, a significant benefit for older individuals. In 2017, the American College of Physicians began to formally recommend tai chi as a therapeutic option for patients with chronic low back pain.

Into the State of Flow
Tai chi offers a unique benefit to practitioners: a way to relax completely, to let go of any problems on your mind, to be fully present in your current activity, and to feel your best physically, all at the same time. This is the state of flow, also known as being “in the zone.” People can experience flow in a variety of settings. Painting, singing, swimming, hiking, running, writing, gardening—the list of activities that can bring an individual into the flow state is long and varied.

But tai chi is unique: It will take you into flow for its own sake. And while tai chi is a martial art that can be pursued for purposes of self-defense, the primary goal of Tai Chi Fitness Workouts is to introduce the student to flow.

How can this course bring you into the experience of flow? It’s simple—just follow the movements and breathe with Mr. Ross and your fellow students. There are no elaborate terms to learn and nothing to memorize; there is nothing external for the student to create, nothing to achieve or accomplish, except your own peace of mind and physical wellness.
And here’s a special secret about this course: Even if you really aren’t ready to try tai chi just yet, simply watching these lessons can bring you benefit. Hearing Mr. Ross’s calm and steady voice, watching him flow so very gently through the moves again and again, and listening to his encouragement will leave you feeling more peaceful at the end of the lessons than you were at the beginning.

Tai Chi for Any Age and Ability
In Tai Chi Fitness Workouts, you will not only follow the flowing movements of your instructor, but you’ll also meet and see the practices of three other students. Young and old, male and female, athlete and formerly infirm, these students allow you to watch the real practices of individuals whose lives have been changed by tai chi. You will meet:

• Cassie S., a young woman and a former college pole vaulter. Cassie developed so many injuries that she spent a great deal of her college years on the sidelines. Then she found TaijiFit. “Tai chi brought me right into my body, improved my confidence, and improved my sport,” she says. “It made everything in my life easier.” In her senior year, Cassie greatly improved her personal best, qualified for nationals, and became a 2015 All-American.

• Judy W., a 76-year-old woman who says she “was a mess” before finding the social and physical benefits of TaijiFit. “I’ve come to know a wonderful community of people, all getting online together to practice tai chi,” she says. Before beginning tai chi, Judy had been in such pain from numerous surgeries that she was unable to lie in bed to sleep. She now sleeps comfortably and has not needed pain injections in two years. “For anyone who thinks they’re too old or too broken, TaijiFit is for you,” she says.

• Rick S., an older man who began studying the martial arts as a teenager, eventually earning his black belt but later suffering injuries and developing joint problems. No longer able to exercise as he was accustomed to, Rick gained weight and later suffered a heart attack. Going back to his martial-arts roots, he discovered—and immediately fell in love with—TaijiFit. “Tai chi has given me a sense of peace and calmness I wouldn’t trade for anything in the world,” he says.

What If I Can’t . . . ?
Mr. Ross understands that many individuals who might want to try tai chi have questions or concerns based on their preconceived ideas about the practice. Throughout each of the five lessons in this course, he proactively answers those questions with explanations that invite you to give tai chi a try:

• I don’t think I can memorize so many steps. In this course, there is nothing to learn and certainly nothing to memorize. All you have to do is follow along. Just keep breathing, moving, and enjoying yourself.

• I’ve never been coordinated and I won’t be able to do it right. Don’t worry about copying the instructor’s exact movements. While improving your technical skills is important, it’s not the most important thing on the road to tai chi practice. Most important is to enjoy it. So just focus on how it feels and your own enjoyment.

• I can’t bend my knees and squat down to the ground. It’s never about getting low; it’s only about letting go. Just melt on down and float back up. If you’ve stopped smiling, you know you’ve gone too far or tried too hard.

As Mr. Ross explains, there’s no need to worry about doing a movement correctly or incorrectly, turning right or left, forward or backward. Just keep breathing and moving. Your “goal” is simply to experience the tai chi for itself, the continuous and harmonious movement of the body, mind, and energy, without pause or interruption. Open your heart, open your breath, clear your mind. With your instructor’s calming voice, reassuring tone, and nurturing guidance, you will find your own state of flow.

5 Lectures (Average 61 minutes each)

1 Tai Chi Ball Workout for Beginners
2 Tai Chi Fit: Strength
3 Tai Chi Fit: Flow
4 Tai Chi Fit: Over 50
5 Tai Chi Fit: To Go

Qi Gong for Better Health and Wellness
Lee Holden Qi Gong Expert, Holden QiGong
Course Overview
Taught by Master Instructor Lee Holden, the 12 lessons of Qi Gong for Better Health and Wellness will show you why Qi Gong is the art of effortless power, mirroring the movements of nature. By following Master Holden’s peaceful movements and his soothing, supportive direction, you’ll find yourself breathing more deeply and finding a new sense of peace. Filmed against a background of rivers and mountains, these lessons will help you relax from the moment they begin, as you learn to become open and receptive to the natural energy of the world.
Qi Gong—sometimes called the grandmother of tai chi—is the basic exercise system within Chinese medicine. It focuses on opening the places in your body where your circulating energy is blocked, allowing your life force, known as “qi”, to flow freely. Many ancient and modern practitioners believe that, when your qi is flowing properly, your body and mind are balanced and able to help you enjoy your most healthy existence. But whether your concern is your qi or just basic health, Qi Gong can have amazing benefits for your fitness and mental well-being.
The Health Benefits of Qi Gong
Qi Gong has been used as a tool of traditional Chinese medicine for thousands of years, both as a preventive practice and as a treatment for chronic illness. Consequently, it’s easy to find anecdotal evidence of Qi Gong’s health benefits in disease prevention, stress reduction, and healthy aging. But because there were no formal medical studies to back up that evidence until recently, Western medicine tended to look down on the practice as unimportant at best and fraudulent at worst.
That paradigm has changed. As soon as Western scientists began a rigorous study of Qi Gong, they couldn’t overlook its positive health effects. While the research is still relatively new, scientific studies published in reputable medical journals have identified dozens of physiological and psychological benefits of Qi Gong, including:
• Anxiety. Studies have shown positive effects of Qi Gong in anxiety reduction, improved balance in the autonomic nervous system (our fight, flight, or freeze response), and in the body overall.

• Bone Mineral Density. Studies of women have shown increased bone mineral following Qi Gong exercises.

• Chronic Fatigue Syndrome. Studies suggest that regular practice can reduce pain and improve sleep, vitality, and physical functioning in patients with chronic fatigue.
• Disordered Eating. Studies have shown Qi Gong to be a positive therapeutic tool in conjunction with psychotherapy for the recovery of patients with anorexia.

• Immune System. Studies have reported improvement in numerous immune-related blood markers, including a decrease in markers related to inflammation.

• Parkinson’s Disease. Studies have shown that Qi Gong exercises can improve body functions in patients with early or middle stages of Parkinson’s disease.
Who Can Practice Qi Gong?
As a slow-moving, peaceful, meditative form of exercise, Qi Gong can be practiced by people of all ages and abilities. The movements in this course are slow and simple, and always carefully modeled and explained. Qi Gong will “meet you where you are,” allowing you to begin a practice no matter your age or fitness level, and help you feel more relaxed and energized. With no sequences to memorize, you will feel confident every step of the way as you follow Master Holden’s guidance into a more peaceful and energized life. Even if you’ve been sitting on the couch for years and know better than to jump into a neighborhood basketball game, you should have no problem starting Qi Gong.
The Beauty of the Basic Movements
There is no one single “right” way to do Qi Gong. In fact, there are hundreds of different types and thousands of exercise variations. In this course, Master Holden has brought together 12 distinct groups of movements—each group formulated to address a particular health issue—with a total of more than 50 different exercises. Throughout all 12 lessons, you’ll find the constant themes of calm mind; deep breath; and slow, steady movements.
With easy-to-follow directions, you will learn some the most basic and calming Qi Gong exercises including:
• Knocking on the Door of Life. This exercise cultivates high-quality energy flow in your body by stimulating the acupressure points for vitality. The easy, twisting movements will help bring suppleness to your spine. And at the end of this one exercise, you’ll already be able to feel the tingling sensation of the qi moving through your body.

• Opening the Flow. This soft, gentle exercise will calm the mind and relax the body, while also increasing your energy flow. As you follow along with the soft, smooth movements—allowing your arms to float up and then float down—you’re training your body to move with relaxation, flowing effortlessly, like water. While on the outside, this exercise looks and feels very soft and relaxing, on the inside you’re increasing the unrestricted movement of your qi, increasing your vitality. This is your own personal flow.
• Embracing the Tree. The physical movement in this posture is so simple, it doesn’t even look like an exercise—the work is all on the inside. As Master Holden demonstrates, you’re standing in an erect and relaxed position, with your rounded arms in front of you at a comfortable height as if you were embracing a beautiful, thick tree. With a slow, calm breath, you take in cool, peaceful energy through your rooted legs up into the rest of your body, aware that you are also absorbing the beautiful energy from above, just as a tree does. This posture will allow you to mindfully access the natural energy all around you, increasing your powerful vitality.
The beauty of these Qi Gong exercises is that you can benefit even if you just listen! Master Holden’s calming voice and detailed description of breath work could form the basis for a beautiful practice of mindful meditation. Even if you’re not yet ready to “exercise,” you can join the millions around the world who benefit from the beautiful, ancient practice of Qi Gong with Qi Gong for Better Health and Wellness.
12 Lectures (Average 42 minutes each)

1 Introduction to Qi Gong
2 Qi Gong for Better Breathing
3 Qi Gong Mindfulness in Motion
4 Qi Gong for the Upper Back and Neck
5 Qi Gong for Healthy Joints
6 Qi Gong for Arms, Wrists, and Hands
7 Qi Gong for Headaches
8 Qi Gong for Strong Bones
9 Qi Gong for High Blood Pressure
10 Qi Gong for Energy and Vitality

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David-Dorian Ross – Tai Chi Fitness Workouts , International Master Tai Chi Instructor

 

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