Repetition is the way we acquire understanding of all tai chi techniques, it is calming, energising, and informative to repeat a movement, or sequense many times... 
​In the Wudang/PTCCI system, techniques are learned square for structure, and then round, to develop flow. Learning to practice the various applications of a technique against a variety of attack scenarios can then raise the game, as does gradualy increasing non-compliance in the attacker.

Parry and punch is a fundamental technique of Tai Chi Chuan. As with every technique, it requires rotation of the waist to produce movement in the upper limbs, focus, timing, and coordinated breath. with whole body force behind both the Parries, and the punch.

Follow along with these students from the Trowse group, as they accompany Gloria through solo practice of Parry and Punch.. Some are performing standard version,, some varying the technique..

Instructions for 'Square form' Parry and punch.
Start from Wu Chi posture:
1 Transfer the weight to the right leg, empty step forward with the left leg so the heel rests on the ground (left seven stars)
2 Turn waist to the right bringing hands to right hip (2a) make a right fist, transfer weight forward to left leg throwing both hands forward in an arc (2b)
3 Transfer weight to right leg, drawing the right fist back to the right hip

1 Turn the waist to the right (left arm parries high)
2 Turn the waist to the left (left arm parries low)
3 Turn the waist back to the centre throwing left arm forward in a horizontal circle, transfer weight to the left leg and punch under the left arm with the right at chest height..

For Round form:
As above but continuous, and separate the hands (Chop/clear, hammer fist, highparry, low parry, catch or divert, punch). .

In the video below some aere performing square, some round, some variations.
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Rua Principal is not a salubrious address, it doesn’t even have a number, and we meant to change it by adding something Utopian to it. The house stands on a corner, half way between the ancient village of Rabaçal, where the recently restored Roman ruins and   intricate mosaics attract archaeological students and visitors from all around the world, and the twisting climb to Chanca where jaded professional Portuguese go ‘to breathe’.  It juts out importantly, as if to belie its small stature; just 78square metres in total. It is a friendly home, “A boa casa” the neighbours told us when we bought it as a ruin, and it has proven to be so.

If training at home means working in a small space, then this simple repeated movement sequences ideal. Using no more space than one stride forward, and backward from your central (Wuji) posture, you can practice two of the most iconic tai chi chum movements.

These two techniques contain a variety of empty steps, and differing timing of weight shift, don't forget to include the all important 'Whole body power' where on turn of the waist powers two different and almost simultaneous techniques. Add in focus, visualisation, and coordinated breathing, and its all there.  You can work out and develop your skill for hours in a square metre.

Now f you choose to move outside for more space, you can simply scale it up by adding multiple steps on alternate sides both directions. Try 3 forward, and 3 back, get the weight, alignment and timing right. Hours of fun practice to ingrain fundamental Tai Chi Chuan principle in to your body/mind/nueral network.

The video below is intended to build upon your class/coursework. It does briefly introduce each technique, and goes on to demonstrate both Square andRound form versions, so if you haven't covered it yet all the essential ingredients are there.

If you subscribe to the notion of 10,000 daily steps to keep you well? you could do much worse than make these two techniques a couple of thousand of those daily steps. After a month or two you will have a much different understanding of two of Tai chi chuans most iconic techniques.

Hello,
We hope you are staying well and safe during the current Covid 19 measures.
Social Distancing is now a necasary fact of life, underlining th wisdom of closing classes, and many busiinesses in the leisure, entertainment and other sectors, obviously, this may cause some difficulties for a great many people, and our thoughts go out to all.

We have been moved by the generosity and thoughtfullness of those of you who continued to pay your club fees even though you know you will not be attending our classes, your support is greatly appreciated, and underlines how fortunate we are in our choice of occupation. For those of you who have offered to continue your support of the school, you can use paypals facilities and send any donation to [email protected]   If you would rather use bank transfer please email seperately and we will send the details. Please do not contribute if it causes any hardship, we will be arround when this is all over.

We wish to offer some small measure of encouragement, to stay safe, well, and strong during this period, so below you will find links to new resources, and some new social media groups, we hope they help and inspire.

If you know of people who are vulnerable, or simply isolated, consider giving them a telephone or vido call. We have been impressed at the way communities are coming together to support each other during the crisis, if you find yourself feling under pressure through isolation, or anything else, do reach out to us.

Now ia quick thank you to those who pointed out the broken link to a video in the last email, i  include it again below.
Stay safe and well, enjoy the new videos etc

Best wishes

Keith, Gloria & Dorothy

see below the video for other links

Please watch the video... all classes are suspended at the moment, but don't stop your practice.

Sitting is the enemy, it shortens muscles in front, and detunes the back line. This in turn restricts posture and movement, consequently affecting gait, and neural and muscular response in the limbs.

If this process progresses, it is not unusual to develop neuropathy, and often chronic pain. This is often accompanied by inflamation, due to reduced circulation,and reduced mood due to changes in the production of essential chemicals, in particular cortisol and dopamine.

The antidote to all this is increased frequency of low impact activity. More frequent periods of low level activity such as qigong, or gentle tai chi chuan are better than a heavy workout once or twice a week, as it helps to balance the muscle activity.
 
​Fifteen minutes of gentle Qigong, is enought to stimulate the release of endorphins which help to elevate mood and reduce the sensations of pain, whilst at the same time boosting circulation and helping posture.

​For most people establishing a new habit of movement takes a little time, and effort, but its ok to feed things in gradually.

To help boost the circulation to the joints in particular, simply make circles, wrists, elbows, shoulders. ankles, knees hips; all benefit from gently circling in each direction . build up from 10 to 40 circles several times a day,

With the neck, pay attention to feeling your way around, staying well within your comfort range to begin with. In class, we breathe in, at the central position, exhale as we turn away from the centre. This helps to control and pace the movement, and brings additional benefits.
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We recommend baduanjin as a daily practice for beginners,   our level one is easy enough for most people here is a link:
https://www.goldenroosterschool.com/baduanjin-qigong.html

but shorter, and therefore easier to introduce is our coffee break qigong series.:
Coffee Break Qgong 1
Coffee Break Qigong 2

Just get in to the habit of moving more, even gently, its really beneficial.

Most Tai Chi Classes begin with some form of Qigong (Breath or Energy Skill) .
There are many forms of Qigong practice for many different purposes and levels. 
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Here are Five simple Qigong movements.
Easy to do at a comfortable level, when performed as relaxed swings,
They offer the following benefits:,

• Relax the mind
• Release muscular tension
• strengthen the body,
• improve circulation,
• Improve respiration
• increase stamina

If you start gently, work at a comfortable pace (remember the 70% rule) and use a safe, comfortable stance, you can build up your practice gradually.  Follow up with the hand form, or perhaps some sword, and finish off with some standing meditation, or some tai chi walking for better results.

Why try tai chi?
When learned correctly and performed regularly, tai chi can be a positive part of an overall approach to improving your health. The benefits of tai chi may include:

• Decreased stress, anxiety and depression
• Improved mood
• Improved aerobic capacity
• Increased energy and stamina
• Improved flexibility, balance and agility
• Improved muscle strength and definition

Although more research is needed to determine all of the many health benefits of tai chi. Some evidence indicates that tai chi also may help:

• Enhance quality of sleep
• Enhance the immune system
• Help lower blood pressure
• Improve joint pain
• Improve symptoms of congestive heart failure
• Improve overall well-being
• Reduce risk of falls in older adults

How to get started with tai chi
Although you can rent or buy videos and books about tai chi, consider seeking guidance from a qualified tai chi instructor to gain the full benefits and learn proper techniques.
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From the very first lesson, you learn and practice engaging the natural anti-stress mode, the opposite of the stress response; by simple repeated practice, of straightforward, achievable, progressive activities. 
By directing the attention of the mind, to adopting a physical posture which reduces the stress signals, and promotes a  natural breath with a longer exhalation.. In a short space of time and practice, you will acquire the knowledge of how and why what you are learning works to reduce your over stimulated stress reaction, but also how to  relax in a single breath, and maintain focus for longer periods of time..
The best way to achieve all this is with personal instruction, although a small group can work well.  Once the basics have been absorbed, learning the techniques of the hand or weapons forms, and other aspects of tai chi chuan will deepen your understandig and ability, if that interests you.
The study and practice of tai chi chuan can have many forms and outlets, but it all starts with the basic building blocks find out more.
​emaiil:[email protected]