This experience is optimized for Internet Explorer version 9 and above.

Please upgrade your browser

Send the Gift of Lifelong Learning!

Gifting Information

FAQ
FAQ

To send your gift, please complete the form below. An email will be sent immediately to notify the recipient of your gift and provide them with instructions to redeem it.

  • 500 characters remaining.

Frequently Asked Questions

With an eGift, you can instantly send a Great Course to a friend or loved one via email. It's simple:
1. Find the course you would like to eGift.
2. Under "Choose a Format", click on Video Download or Audio Download.
3. Click 'Send e-Gift'
4. Fill out the details on the next page. You will need to the email address of your friend or family member.
5. Proceed with the checkout process as usual.
Q: Why do I need to specify the email of the recipient?
A: We will send that person an email to notify them of your gift. If they are already a customer, they will be able to add the gift to their My Digital Library and mobile apps. If they are not yet a customer, we will help them set up a new account so they can enjoy their course in their My Digital Library or via our free mobile apps.
Q: How will my friend or family member know they have a gift?
A: They will receive an email from The Great Courses notifying them of your eGift. The email will direct them to TheGreatCourses.com. If they are already a customer, they will be able to add the gift to their My Digital Library and mobile apps. If they are not yet a customer, we will help them set up a new account so they can enjoy their course in their My Digital Library or via our free mobile apps.
Q: What if my friend or family member does not receive the email?
A: If the email notification is missing, first check your Spam folder. Depending on your email provider, it may have mistakenly been flagged as spam. If it is not found, please email customer service at (customerservice@thegreatcourses.com) or call 1-800-832-2412 for assistance.
Q: How will I know they have received my eGift?
A: When the recipient clicks on their email and redeems their eGift, you will automatically receive an email notification.
Q: What if I do not receive the notification that the eGift has been redeemed?
A: If the email notification is missing, first check your Spam folder. Depending on your email provider, it may have mistakenly been flagged as spam. If it is not found, please email customer service at (customerservice@thegreatcourses.com) or call customer service at 1-800-832-2412 for assistance.
Q: I don't want to send downloads. How do I gift DVDs or CDs?
A: eGifting only covers digital products. To purchase a DVD or CD version of a course and mail it to a friend, please call customer service at 1-800-832-2412 for assistance. Physical gifting can still be achieved online – can we describe that here and not point folks to call?
Q: Oops! The recipient already owns the course I gifted. What now?
A: Great minds think alike! We can exchange the eGifted course for another course of equal value. Please call customer service at 1-800-832-2412 for assistance.
Q: Can I update or change my email address?
A: Yes, you can. Go to My Account to change your email address.
Q: Can I select a date in the future to send my eGift?
A: Sorry, this feature is not available yet. We are working on adding it in the future.
Q: What if the email associated with eGift is not for my regular Great Course account?
A: Please please email customer service at (customerservice@thegreatcourses.com) or call our customer service team at 1-800-832-2412 for assistance. They have the ability to update the email address so you can put in your correct account.
Q: When purchasing a gift for someone, why do I have to create an account?
A: This is done for two reasons. One is so you can track the purchase of the order in your ‘order history’ section as well as being able to let our customer service team track your purchase and the person who received it if the need arises.
Q: Can I return or Exchange a gift after I purchase it?
A: Because the gift is sent immediately, it cannot be returned or exchanged by the person giving the gift. The recipient can exchange the gift for another course of equal or lesser value, or pay the difference on a more expensive item
Video title

Priority Code

Cancel

Welcome Sierra Readers

Essentials of Tai Chi and Qigong

Essentials of Tai Chi and Qigong

Course No.  1908
Course No.  1908
Sale
Video or Audio?
While this set works well in both audio and video format, one or more of the courses in this set feature graphics to enhance your learning experience, including illustrations, images of people and event, and on-screen text.
Which Format Should I Choose? Video Download Audio Download DVD CD
Watch or listen immediately with FREE streaming
Available on most courses
Stream using apps on your iPad, iPhone, Android, or Kindle Fire
Available on most courses
Stream to your internet connected PC or laptop
Available on most courses
Download files for offline viewing or listening
Receive DVDs or CDs for your library
Play as many times as you want
Video formats include Free Streaming
Video formats include Free Streaming

Course Overview

About This Course

24 lectures  |  31 minutes per lecture

If you’ve ever seen a group of people moving in exquisitely graceful dance-like exercises in your local park, gym, or community center, you have witnessed the ancient Chinese arts of tai chi (taiji) and qigong. These ordinary people are improving their health, strength, balance, concentration, and mental well-being—and they are having fun while doing it! Best of all, you can enjoy all these benefits yourself, regardless of your current level of physical fitness.

Tai chi is a philosophy of balance and a pinnacle of the martial arts, known as tai chi chuan (or taijiquan), which means “the ultimate martial art.” Qigong, which is traditionally studied alongside tai chi, means “energy exercise.” Together, these two disciplines are transforming the way people take care of themselves. No need for high-intensity workouts that focus on a limited set of muscles and leave you feeling drained. Instead there is a better, centuries-old way to exercise that has these advantages:

View More

If you’ve ever seen a group of people moving in exquisitely graceful dance-like exercises in your local park, gym, or community center, you have witnessed the ancient Chinese arts of tai chi (taiji) and qigong. These ordinary people are improving their health, strength, balance, concentration, and mental well-being—and they are having fun while doing it! Best of all, you can enjoy all these benefits yourself, regardless of your current level of physical fitness.

Tai chi is a philosophy of balance and a pinnacle of the martial arts, known as tai chi chuan (or taijiquan), which means “the ultimate martial art.” Qigong, which is traditionally studied alongside tai chi, means “energy exercise.” Together, these two disciplines are transforming the way people take care of themselves. No need for high-intensity workouts that focus on a limited set of muscles and leave you feeling drained. Instead there is a better, centuries-old way to exercise that has these advantages:

  • The slow-motion moves of tai chi and qigong utilize more of your muscles than other exercises, giving you a total-body workout.
  • Tai chi and qigong are meditation in motion. You lose yourself in the rhythmic flow of the forms. Anxiety and the cares of daily life dissolve away.
  • The documented medical effects of tai chi and qigong include improved heart, lung, bone, and mental health, and an enhanced immune system.
  • Tai chi and qigong require no equipment. You can do them anywhere and need only enough space “for an ox to lie down,” as the traditional expression puts it.
  • People of all ages enjoy tai chi and qigong, while the low intensity of the poses makes them especially well suited for older people.

Essentials of Tai Chi and Qigong is a complete introduction to the practice, history, benefits, and philosophy of these immensely rewarding activities. In 24 half-hour lessons, you learn the fundamentals of tai chi and qigong from an internationally renowned tai chi champion and trainer, David-Dorian Ross, who has been practicing tai chi for more than 35 years.

No other presentation of these venerable arts is as comprehensive and enjoyable. Unfailingly friendly and helpful, Mr. Ross explains each movement in easy-to-follow steps. He has a gift for anticipating a beginner’s questions, leaving no doubt about how you should be positioned for each pose.

And where other video products exist that emphasize mimicking an instructor’s choreography, which can end in boredom or burnout, this course is a multi-layered combination of practical instruction aimed at physical and mental health, together with deep insight into how to motivate and enrich movement and mindfulness in your own life, using the best of qigong and tai chi.

Those already experienced in tai chi and qigong will gain an unprecedented scope of understanding and will find Mr. Ross’s mindset and detailed instructions invaluable for refining their own skills. And his presentation of background topics, such as Chinese philosophy, medicine, and martial arts history, will enrich the practice of tai chi and qigong for everyone.

Master the World’s Most Popular Tai Chi Routine

Each lesson of Essentials of Tai Chi and Qigong starts with a standing qigong exercise to get you energized. In the middle, you perform an easy tai chi movement to get you into the flow. You conclude each lesson with a posture from the Yang family short form, the best known of the different tai chi styles. The 24-movement Yang family short form, often called simply the short form, is the most widely recognized and performed tai chi routine in the world. When you see tai chi practitioners in the park—from Beijing to San Francisco to Paris—they are most likely doing the short form. By mastering one segment of the short form in each lesson, you will be able to join them, and even step out on your own, in no time!

The short form includes such memorable movements as Parting the Wild Horse’s Mane, White Crane Spreads Wings, and Waving Hands Like Clouds. The names are mnemonics to help you remember the graceful shapes you create as you take a step, turn, raise your arms, and then move forward, back, or to the side, making a distinctive figure depending on the movement. One posture beautifully merges with the next, with moves that are the foundation for many other tai chi routines.

You also learn about four other family styles of tai chi, as well as personal modifications you can make so that tai chi and qigong will work for you, no matter what your level of fitness or flexibility.You even investigate rudimentary weapons exercises, as well as a two-person exercise of tai chi, called push hands, that you play with a partner.

Get in Balance and Improve Your Health

Studies by Harvard Medical School and other research centers show that tai chi and qigong have a wide range of health benefits. These include:

  • Blood pressure and cholesterol: Tai chi and qigong are good for your heart, with effects including lowered blood pressure and improved levels of cholesterol.
  • Weight loss: Tai chi burns calories at a surprisingly high rate and reduces stress, making weight loss easier. It is also an excellent activity for people who are overweight.
  • Healthy back: One of the principles of tai chi and qigong is proper body alignment, which leads to good posture. The practice also helps control and relieve back pain.
  • Managing chronic disease: Tai chi and qigong are an effective adjunct to standard medical therapies for chronic diseases, helping you manage symptoms and stay healthier.
  • Better balance: Even simple tai chi and qigong poses improve balance, reducing the risk of falls for older people and those with neurological problems.

Balance also encompasses the way you lead your life, both at home and at work. We are all familiar with the competing demands on our time and attention that produce stress. Practicing tai chi and qigong can help resolve these tensions—not by making them disappear, but by putting them in perspective and making them manageable. Whenever life is in balance, everything works better. This inner harmony is represented by the ancient Chinese yin-yang symbol, and you will be intrigued to learn how completely this idea of balanced opposites permeates Chinese philosophy, medicine, and martial arts—and how tai chi epitomizes the best of those traditions, bringing them together for you in ways that are eminently practical, and potentially life-changing.

Take a Journey of Health and Fulfillment

Impressively graceful, Mr. Ross looks like he was born to do Chinese martial arts. But it’s inspiring to know that he was never athletic growing up; that as an adult he couldn’t sit still long enough to meditate in a seated posture, yet he fell in love with the moving meditation of tai chi; and that he has gone on to win the highest awards ever given to an American for international tai chi performance.

There’s no reason you can’t take a similar journey of health and fulfillment. “The best way to begin,” says this consummate practitioner and guide, “is to find a joy in the basic rhythms. All you have to do is put one foot forward and start.” Take that step and experience the joy of movement yourself with Essentials of Tai Chi and Qigong.

View Less
24 Lectures
  • 1
    The Snake and the Crane
    David-Dorian Ross recounts the history of tai chi and qigong, which are closely related practices. Then he introduces the Yang family short form of 24 individual movements, which is the most widely performed tai chi routine. He closes with his top ten tips for your personal practice. x
  • 2
    First Steps in a Journey
    Start the first of the qigong exercises, called the Frolic of the Five Animals. You also begin a regular routine of simple tai chi drills. Then learn the first two movements in the 24-movement short form: Opening the Door and Parting the Wild Horse's Mane. x
  • 3
    Harmony and Balance
    Continue with the Frolic of the Five Animals. Then delve into the concept of harmony and balance embodied in the idea of yin and yang, which inspires the philosophy and practice of tai chi. Close with Crane Spreads Wings in the short form routine. x
  • 4
    The Ultimate Martial Art
    Tai chi as a martial art is called tai chi chuan (taijiquan), which can be translated as 'the ultimate martial art.' Investigate the defense and fighting aspects of tai chi, which deepen your appreciation for the power behind this seemingly gentle art. Then learn Brush Knee and Push in the short form. x
  • 5
    The Five Families of Tai Chi Practice
    Branch out from the Yang style to see how other families of tai chi perform the movement called Single Whip. Mr. Ross also explains the fascinating history of the five families: Chen, Yang, Wu, Wu/Hao, and Sun. Close with Playing the Pipa in the short form. x
  • 6
    Qigong and the Five Animal Frolics
    Learn the final posture in the qigong series called the Frolic of the Five Animals. Then explore the ancient concept of qi, the life force that underlies the practice of qigong and tai chi. Finally, add Repulse the Monkey to your repertoire of the 24-movement short form. x
  • 7
    Energy Exercise: A Branch of Chinese Medicine
    Deepen your understanding of qi and its role in traditional Chinese medicine, which is radically different from Western medicine. Discover how qigong and tai chi are designed to manipulate qi energy. Close by performing the next movement in the short form: Grasp the Bird's Tail on the left side. x
  • 8
    The First Pillar of Practice: Forms
    Learn how to walk with mindfulness. Then study the first pillar of tai chi practice: forms, which are the choreographed dance-like movements that most people associate with tai chi. For the short form routine, practice Grasp the Bird's Tail on the right side. x
  • 9
    The Second Pillar: Push Hands for Two
    Begin a new qigong series called the Eight Pieces of Brocade. Next, explore the second pillar of tai chi practice: push hands, which involves gentle but challenging sparring with a partner. End with a movement called Single Whip. x
  • 10
    The Third Pillar: Standing Meditation
    Experience the feeling of standing with proper alignment as you explore the third pillar of tai chi: standing meditation. Experiment with a qigong exercise called Standing Like a Tree. Then lose yourself in the next dream-like sequence of the 24 movements: Waving Hands Like Clouds. x
  • 11
    Benefits to the Heart and Immune System
    Delve into clinical studies showing that tai chi excels as a non-pharmaceutical treatment for heart and lung disease, as well as being a valuable adjunct to cancer therapy. In the short form, repeat Single Whip. x
  • 12
    A Healthy Weight and a Healthy Mind
    Continue your study of tai chi and health by looking at its documented benefits for treating obesity and Alzheimer's disease. Then reach the halfway point in your study of the 24-movement short form with a pose called High Pat on Horse. x
  • 13
    Tai Chi Legends: Stories of the Masters
    Marvel at the amazing exploits of classic tai chi masters, including two legendary champions, Zhang San-Feng and Wang Tsung-Yueh, and a historical figure, Yang Lu-Chan, who invented the Yang style. Conclude with another segment of the short form: Stand Up and Kick with Heel. x
  • 14
    Reading the Tai Chi Classics
    Study the oldest and newest chapters in the Tai Chi Classics, watching Mr. Ross demonstrate the principles of proper tai chi technique as he recites the texts. Then learn one of the more martial movements in the 24-part lesson: Boxing Both Ears. x
  • 15
    A Superior Workout: Use More of Your Muscles
    How can the slow dance of tai chi compete with running or weightlifting as a workout? The secret is that tai chi activates many muscles at the same time, burning calories at a high rate. For the short form routine, practice Stand Up and Kick on the other side. x
  • 16
    Eight Pieces of Brocade and a Better Back
    Learn the last movement in the qigong series called the Eight Pieces of Brocade. Then go through the entire routine from the beginning, concentrating on how qigong and tai chi promote correct posture and a better back. Close with Snake Creeps through the Grass from the short form routine. x
  • 17
    Tai Chi Weapons: When Hands Are Not Empty
    As students advance in tai chi, they move from empty hands forms to weapons play, which has the same elegant choreography but with sticks, swords, or spears. Try out this ancient martial art, seeing how even everyday objects can be used for practice. Then master a new movement in the short form: Rooster Stands on One Leg. x
  • 18
    Using the Mind: Inner Organizing Principles
    Focus on tai chiâ's organizing principles, which underlie everything you have learned in the course. These include the balance of yin and yang; softness overcomes hardness; and use mind, not strength. Close with Snake Creeps through the Grass on the other side. x
  • 19
    Mental and Physical Flow
    Experiencing life with balance and harmony requires that you master flow, which is a traditional principle of tai chi. Look at both mental and physical aspects of flow. Then for the short form, study Rooster Stands on One Leg on the other side. x
  • 20
    Creating Space for Choices
    Imagine what it would be like if you were never entrapped by stress again. Thanks to your study of tai chi and qigong, this blissful state is already in your grasp. For your next segment of the 24-movement routine, perform Fair Lady Works at Shuttles. x
  • 21
    Flow at Work: When Business Is in Balance
    Discover how to integrate the outlook and practice of tai chi into your work life. Study a routine that you can do in your office or cubicle, as it requires only one step in each direction. Then, learn Looking for the Needle at the Bottom of the Sea. x
  • 22
    Energy Flow in Your Surroundings
    Qigong manipulates the flow of qi in your body. Learn how the art of feng shui allows you to harmonize qi energy in your surrounding environment. Also investigate the ancient Chinese five element theory. Close with Opening the Arms Like a Fan in the short form. x
  • 23
    Taking Practice Deeper
    Mr. Ross devotes this entire lesson to the 24-movement short form, showing you how to take your practice to a deeper level by mastering subtleties in the poses and transitions. Go through all the moves you have learned so far. x
  • 24
    The Evolution of Tai Chi
    After warming up with a final qigong exercise, analyze how tai chi is helping millions in the Western world adapt to the challenges of 21st-century life. Then learn the concluding exercises of the short form: Deflect Downward, Parry, and Punch; and Closing the Door. See how everything you've learned comes together while performing the entire 24-movement series. x

Lecture Titles

Clone Content from Your Professor tab

Your professor

David-Dorian Ross
David-Dorian Ross, International Master Tai Chi Instructor

David-Dorian Ross is the founder and CEO of TaijiFit and the creator of the TaijiFit mind-body exercise program. He has a B.A. in Human Movement Studies from San Francisco State University, has completed graduate course work in Physical Education and Chinese, and is currently developing a project with the head of the Harvard Medical School research department to study the stress-reduction benefits of tai chi (taiji) in the workplace.

Trained in China with championship martial arts coaches, Mr. Ross has had an illustrious career in competitive tai chi, winning seven U.S. gold medals, two world bronze medals, and a world silver medal—the highest awards ever given to an American for international tai chi performance. He was the founder and chief instructor of the Honolulu T’ai Chi Academy and a certified continuing educator for the American Council on Exercise. Mr. Ross is the host of the PBS series T’ai Chi: Health and Happiness and the author of five books on health and wellness, including Exercising the Soul: How Tai Ch’i Connects You to Your Authentic Self. Since 2012, he has collaborated with international action film star Jet Li on a mission to introduce tai chi to 100 million new people worldwide by the year 2020.

View More information About This Professor
Also By This Professor
View All Courses By This Professor

Reviews

Rated 4.5 out of 5 by 61 reviewers.
Rated 5 out of 5 by Greater than the sum of its parts. More than any other "great course" I've purchased --and I've been a consistently active customer for almost 10 years -- this course is everything it's advertised to be, and more. It's also much better than any DVD I've seen that teaches this basic Tai Chi routine. The instructor is great on camera; he doesn't self-consciously move his hands all over or pace around the set as many other lecturers do. He's quite relaxed, confident, and charismatic as he lectures. He shows the movements enough times to catch on to how they're supposed to be done correctly, but not so often as to be boring, as teachers do in other Tai Chi video courses I've seen. He breaks the movements down into smaller units and describes them so they're easier to remember. He also offers a lot of instructive and interesting information about the history and practice of Tai Chi, which make it more approachable and understandable. This is one course where each part really works well together: the terrific instructor, the set design, even the occasional background music. It has inspired me to make Tai Chi a part of my daily life. December 15, 2014
Rated 5 out of 5 by Thorough Introduction to Tai Chi & Qigong I really enjoyed this series of lectures covering the 24 movement form of Tai Chi and lessons in Qigong. I love that I have incorporated this into my exercise routine. My Chinese doctor kept after me to do it and I finally bought it. It took me many months to go through it as I wanted to be thorough and practice and not just rush through it. As I had hoped I find the practice very calming to my nerves and spirit. I am the kind of person that likes self improvement and competition with myself (such as learning things like an instrument, golf... where you can just keep working on your own skills) and this can be a lifetime skill that can be continually used and improved. As to the lectures themselves. Each one is split into three parts, the beginning is a short introduction to a Qigong form and you do it along with him. Then he spends an average of 15 to 20 minutes giving a lecture on a topic about Tai Chi. Not everyone is going to be as interested in each topic. It will be a matter of personal taste. He goes fairly indepth on the history of Tai Chi, the philosophy, the uses and how it is helpful... I like that he explains how it is evolving in the modern day and how to practice it in different ways such as one time intently focusing on form, another time on breathing... but most of all to have fun, PLAY. I really like it but I am 53 years old. I am not about to start on a 30 year career of searching out better and better teachers and becoming a Tai Chi disciple but I am very interested in improving, using it for my benefit and learning more. The old ways were very serious and I understand that but Mr. Ross seems very interested in reaching a wider audience for more benefit than just the historic way of teaching a new form to a student once they have "earned" the right by getting the last lesson to perfection. David Dorian Ross is obviously a disciplined man but he is also a good teacher. I had tried Tai Chi with another DVD and teacher and I found Mr. Ross's style much easier and friendlier to follow. I also like that he is tall,l as I am, so I could easily watch how his limbs unfolded and lengthened as opposed to the shorter people I had seen doing it before. It helped me, not that it would be a detriment to watch or learn from a short person but I found it helpful. You need to know he does not review the former forms each time he teaches another and add on, you have to go back to previous lectures to watch individual forms. As some improvements (I would have given 4.8 stars if possible because of this) I would have at least had Mr. Ross giving the names and little tips on the last lecture, what he called "graduation day". He did do the whole form and I use it to follow but I liked it better in lecture 12 where he said the form and gave tips. I want to remember the names and that would have made it easier, I have to use my notes and I don't find that as helpful as him saying it each time I practice. I think it would be very helpful to always have the box of him from the back so students can follow more easily. Unless you have better than usual skills of visual and physical dexterity it can be hard to follow and the changing camera angles only made it worse. I would have also liked to see the form put together a bit more frequently than once in lesson 12 and at the end. Maybe every 4 to six lessons he could do the routine from the beginning until that movement. I did think lecture 23 was very helpful where he spent the lecture time reviewing the movements and common mistakes he sees beginners make and what to watch for. I would PLAN on taking notes as you watch the lectures. Not of the history.... unless you want to but I would write down the lecture number, the Qigong form taught, the Tai chi form taught and the DVD time where you would like to watch it from each time you review that form to practice. If you are interested in improving your sense of peace and calm,improving your digestion (my Chinese doctor told me that) and improving your strength and sense of balance I couldn't recommend this any more highly. It is well worth your time and money investment. July 4, 2015
Rated 5 out of 5 by An Excellent Introduction to an Esoteric Field David-Dorian Ross provides the viewer with a most inspirational introduction to Tai Chi and the larger field of Qigong, essentially the tapping and utilization of our internal energy (qi). I bought this course only with the expectation of better understanding what these fields were about; I have come away with an active program of Tai Chi and Qigong, from which I have already derived physical and mental benefits. David-Dorian Ross is a most delightful and engaging instructor. The lecture portions deal with the underlying philosophy and history of these practices, and the practical portions get you up and starting Tai Chi and Qigong in a most supportive and beneficial manner. This course has the potential of significantly improving your life. The only improvement I would like to see in any future edition is a verbally-directed walkthrough of the entire 24-movement Tai Chi routine, as well as (as been mentioned elsewhere) all of the Eight Pieces of Brocade (a qigong routine) put together in one place. This is a Great Course that I have been actively promoting. June 17, 2015
Rated 5 out of 5 by Excellent course! I didn't know anything about Tai Chi Chuan, and decided to try this course. The teacher is excellent and explains the movements very well, with patience and humor. May 20, 2015
  • 2015-07-29T14:20:33.915-05:00
  • bvseo_lps, prod_bvrr, vn_prr_5.6
  • cp-1, bvpage1
  • co_hasreviews, tv_61, tr_61
  • loc_en_US, sid_1908, prod, sort_default
2 3 next>>

Questions & Answers

Buy together as a Set
and
Save Up To $168.00
Choose a Set Format
$97.90
$111.90