"Roll-back," on left & right legs, front view - 05/28/08 (Spring)
"Roll-back" is one of the movements in Prof. Cheng Manching's 37 Posture Tai Chi Chuan form
http://youtube.com/watch?v=8P-ZCG1ysDo
It's part of a sequence known as "Grasp Sparrow's Tail," which also includes the postures "Ward-Off, Left," "Ward-Off, Right," "Press," and "Push."
In this video, I begin by assuming the "Ward-Off Right (Hold Chi Ball)" position. "Roll-back" follows. I end up with my hands in the "Press" position. One movement blends seamlessly into the next.
I then use a movement from an old-style Yang form as a transitional movement to set up the switch from the right leg as the forward leg to the left leg as the forward leg. This way, I can practice the "Roll-back" sequence on both the left and right sides of my body.
Symmetrical, repetitive exercises like "Roll-back" help develop mind-body coordination and dexterity of movement on both the left and right sides of the body.
Training both sides of the body with continuous, repetitive "loop" combinations enables one to maneuver as easily on the left side as on the right side.
Usually there's a "smart side," and a "dumb side" to the body. If one is a "righty" (uses his/her right hand for writing), chances are the right side will be the "smart" side, and the left side will be the "dumb" side. The "smart" side teaches the "dumb" side how to do the form correctly. So it looks symmetrical, when viewed from either side. So similar power is generated when doing the posture on the left side, as on the right side.
Whenever I watch TV, instead of sitting passively on the couch during all that time, I do these simple, repetitive tai chi forms while facing the TV set. By shifting total body weight from one leg to another periodically, the muscles of each leg get a great workout. Calories are burned. Good posture is maintained. Deep breathing circulates chi throughout the whole body.
Very little space is required for this exercise, just enough to take a step forward.
Each of the 37 Postures can be practiced in this manner, while watching TV.
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It's important to have a set of exercises that can be done EVERY DAY, regardless of weather. So there is no excuse NOT to exercise on a particular day!
Exercises that can be done indoors, or outdoors. Exercises that don't require any special clothing, equipment, or special setting.
One should have a set of core exercises which can be done indoors, and outdoors in all kinds of weather, during every season.
One doesn't need a lot of different types of exercises, just some one knows how to do very well, almost without thinking. Just keep doing them, over and over, as a regular habit, during every season, indoors and outdoors. Not just during good weather. During bad weather also. Helps acclimatize the body to all sorts of weather changes. Strengthens body's endurance, and ability to adapt to all types of external weather conditions.
Stale indoor air, full of carbon dioxide, can make one sleepy. It's important to "air out the body" regularly by exercising outdoors and breathing fresh air.
I always feel better, "more alive," after I exercise - - especially outdoors, in fresh air.
I began doing some of these exercises when I was a teenager. I've continued doing many of these deep-breathing, chi circulating (Chi Kung type) exercises, on a daily basis, for 40+ years now. I turned 57 at the end of April 2008.
These daily exercises continue to help keep me healthy, flexible, and full of energy.
ChiGuy396
ChiGuy396@yahoo.com
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10:54Yang Family Tai Chi opening & ward-offby yangfamilytaichi1,268 views
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