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Chen Family Taijiquan Lao Jia Yi Lu (Old Frame First Routine) - Section 1
Welcome!
About this course
How to use this course
Warm-up and stretch-down
Warmup - short set (12:34)
Warmup - long set (36:58)
Stretching after practice (3:38)
Foundations and Drills
Body alignment: Wuji Zhuang 身法：無極樁 (13:44)
Body alignment: the connected arm frame (9:31)
Footwork: Empty Step 步法：虛步 (13:30)
Footwork: Body Turn 步法：轉身 (8:42)
Footwork: Side Step 步法：側步 (5:58)
Footwork: Side Step with a Turn 步法：側步轉身 (6:50)
Footwork: Forward Steps 步法：前進 (11:10)
Footwork: Back Steps 步法：後退 (13:06)
SRE: double-hand synchronized circles 纏絲功：雙手同向纏絲 (8:40)
SRE: Single-hand Natural & Reverse Circles 纏絲功：單手順纏、逆纏 (2:44)
SRE: chasing hands ("turning the ball") 纏絲功：雙手順逆纏 (4:27)
SRE: Reverse Circles with Alternating Hands 纏絲功：雙手交替逆纏 (7:50)
SRE: Front and Back Arm Circles 纏絲功：前後交替側面纏絲 (11:12)
Lao Jia Yi Lu: Postures 1 - 4
1. Beginning Posture 起勢; Closing Posture 收勢 (14:49)
2. Vajra (Jin Gang) Pounding with Pestle 金剛搗碓 (35:20)
3. Leisurely Tuck in the Robe 懶扎衣 (Part 1) (3:53)
3. Leisurely Tuck in the Robe 懶扎衣 (Part 2) (3:33)
4. Six Sealings & Four Closings 六封四閉 (5:31)
LJYL 1-4: * mirrored front view * (2:43)
LJYL 1-4: follow-along (back view) (4:31)
Lao Jia Yi Lu: Postures 5 - 7
5. Dantian Change 丹變 (Part 1) (17:20)
5. Dantian Change 丹變 (Part 2) (9:13)
6. Vajra Pounding with Pestle (#2) 金剛搗碓 (#2) (8:20)
7. White Goose Spreading Wings 白鵝亮翅 (14:16)
LJYL 1-7: * mirrored front view * (2:08)
LJYL 1-7: follow-along (back view) (3:58)
Lao Jia Yi Lu: Postures 8 - 13
8. Oblique Posture 斜形 (5:17)
9. Embrace the Knee 摟膝 (15:56)
10. Awkward Steps 抝步 (16:49)
11 - 13. Oblique Posture to Awkward Steps (2nd round) 斜形，摟膝，抝步 (7:20)
LJYL 1-13: * mirrored front view * (3:57)
LJYL 1-13: follow-along (back view) (2:59)
Lao Jia Yi Lu: Postures 14 - 15
Waist Turns with Punches 轉腰出拳 (51:51)
14. Hidden-Hand Punch 掩手耾拳 (20:09)
15. Vajra Pounding with a Pestal (#3) 金剛搗碓(3) (9:04)
Taiji Salute (8:52)
LJYL 1-15: * mirrored front view * (3:59)
LJYL 1-15: follow-along (back view) (10:29)
Q&A; general points
Key principles to embody in your LJYL practice (9:51)
Tips and common corrections on various postures (17:12)
Q: how to "sink the kua" (1:56)
Q: shifting weight and pushing the ground (4:33)
Q: how far should I shift weight back when taking forward steps? (2:27)
Q: how to think about applications (5:04)
Congratulations and What's Next
What you have accomplished
Suggestions for building your own practice (3:57)
Next Steps
Footwork: Side Step with a Turn 步法：側步轉身
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