7-day challenge

Breathe : Tap : Stretch

Kickstart your day beginning in bed! Your 7-day challenge to improve your health and wellbeing. Energise, exercise, feel great and alive. Enjoy a Calm Mind and Strong Body with this simple daily Breathe – Tap – Stretch routine with Marsha and David. Just 20 minutes of exercise in 3 parts. Starting now, let us know how you get on – can you do it?



Tai Chi & Qigong – “Calm Your Mind” … anxious? stressed? then join us to benefit your health – exercise your mind and body.

“Curling Tails” and “Swirling Water” qigong exercises are for anyone to enjoy – children and adults, fit and unfit, sitting on a chair. Relax – focus – energise.

Most importantly, breathe naturally – to and from the dantien (a place inside our bodies 2 finger-width beneath your tummy button) generally breathing in to lift and out to lower. Co-ordinate your moves with your breath.


calm your mind

breathing to begin

Tai Chi & Qigong – “Breathing to Begin”…calming, relaxing exercise for your mind and body.

Breathing naturally for the benefit of a calm, focussed mind with exercise to strengthen your body, keep it flexible and use your muscles.

Practice a little every day, create a good habit for yourself and distract your thoughts from times of adversity to stay well and keep save all of the time.

Tai Chi & Qigong – “Stretching to Expand” 

Intrinsically Empowering

  • Slow Tai Chi & Qigong moves / to engage and be mindful
  • Smoother Tai Chi & Qigong moves / to enhance serenity
  • Upright posture / to create positive emotions
  • Flowing Tai Chi & Qigong moves / to cultivate inner energy

The empowering effect on the inner self for mental tranquility is even more important than the remarkable physical benefits of Tai Chi and Qigong. 

stretching to expand


Tai Chi & Qigong practise at home by yourself is great after learning in class, but for many of you this is not always possible or convenient. To help you remember moves and sequences, below are some examples for you to watch –

Cloud Qigong – Spiralling the Energy

As part of the Cloud Qigong, this move is one of my favourites. Although perhaps a little challenging as to remembering the sequence and direction of arm movements, the flow of energy around the body is quite stimulating, and for some, very obvious.

As various acupoints connect from the hands to the body, imagine your ability to move the energy around the body in a slow, flowing continuous movement.

Qigong spiralling energy

single brush knee & push

Single Brush Knee & Push

Listening to the natural rhythm of your breath, move in a continuously flowing way to practice this move. Turning from the centre, allow the arms and legs to follow the body in this most powerful move.

For those of you eager to learn, remember and practice the Yang Style Long Form having gone through the moves in class with Tai Chi Tigers, we are creating, over time, short videos of the moves.


Moving from press, turning to gather sparrow’s tail into single whip.

Remember for turning body to transfer weight.

Adjust right toes to complete single whip.

Yang Style Long Form – section one

From “stork cools wings” – section one


LifeQi Pattern

Yang Style Long Form – Section 2



Just watched one of the Tai Chi Tigers DVD’s, it’s brilliant – the perfect antidote to two hours on the allotment .It is absolutely mesmerizing, and the music is wonderful, makes me realize just how much in terms of years I have to learn, but great to see that some sequences are repeated in the second and third parts. This will help enormously when I am practising; as you say it’s not a replacement for coming to classes, but it is a wonderful reminder of what we should be achieving.” Joyce W