Welcome to Your Tai Chi & Qigong Practice Library
Discover a growing collection of instructional videos designed to support your personal Tai Chi and Qi Gong journey. These short, guided clips from Master Ting offer clear demonstrations of foundational movements and internal energy practices. Whether you’re just beginning or deepening your practice, you’ll find helpful tools here to move with greater awareness, balance, and ease.
Looking for more in-depth instruction?
Visit Silver Tiger Tai Chi to explore Master Ting’s full collection of DVDs.
Swing Arms
Stand with your legs comfortably apart and your feet parallel to each other. Bend your knees and hips to ground your stance. Begin turning your torso gently from right to left and back again. As your trunk turns, allow your weight to shift from leg to leg. When you turn to look left, your weight should rest on your right leg; when you turn to the right, your weight shifts to the left leg. All movement should initiate from your feet, legs, and hips—not from the shoulders. Allow your arms to swing loosely, naturally following the movement of your turning trunk.
Ward Off
Stand with your legs comfortably apart and your feet parallel to each other. Bend your knees and hips to ground your stance. Begin turning your torso gently from right to left and back again. As your trunk turns, allow your weight to shift from leg to leg. When you turn to look left, your weight should rest on your right leg; when you turn to the right, your weight shifts to the left leg. All movement should initiate from your feet, legs, and hips—not from the shoulders. Allow your arms to swing loosely, naturally following the movement of your turning trunk.
Block and Strike
Stand with your feet parallel and comfortably apart. Bend both knees and hips to ground your stance. Shift your weight to the right leg and rotate your torso to the left. Your left hand should rest at your side, while your right hand is raised near your face, palm facing inward. Begin turning your body and shifting your weight from leg to leg. Let all movement originate from your feet, legs, and hips—not the shoulders. As the torso rotates to the right, the left arm lifts and the right arm lowers in a coordinated spiral.
Drink The Water
Stand with your feet comfortably apart and parallel. Bend both knees and hips, then fold forward from your hips, keeping your back and neck aligned. Keep a soft bend in the knees and allow your toes to stay grounded. As you reach your comfortable limit, extend your arms forward as if collecting water, while your tailbone reaches back to stretch the spine and sides. Begin rising by dropping your tailbone down. The arms stay forward as the elbows gently lower. Imagine drinking the water—feeling it flow from your mouth to your throat, chest, and belly. Lower your arms to begin the next cycle.
Push and Pull
Stand with your feet comfortably apart and parallel. Bend both your knees and hips. Begin with your arms extended diagonally to the sides, palms facing slightly downward. As you exhale, push your arms toward each other while rotating your palms to a horizontal position—keeping a small space between your hands. Then, slowly pull the arms apart, as if stretching a piece of taffy. Repeat the movement, maintaining control and intention with each cycle.
Turn Heaven and Earth
Stand with your feet comfortably apart and parallel. Bend your knees and hips slightly. Begin with your weight on your left leg and your gaze directed toward the right diagonal. As you shift your weight to the right and turn your torso to face the left, let your arms move in a circular motion. Imagine the right arm swinging like it’s throwing a bowling ball, while the left fingers rise, the elbow sinks, and the palm rotates to face downward. Think of it as a flowing backstroke motion, where movement comes from the coordination of trunk and limbs.
Follow the Ball
Stand with your feet comfortably apart and parallel. Keep your knees and hips gently bent. Start with your feet about shoulder-width apart, toes pointing straight ahead. Extend your arms forward as if you're holding a large beach ball in front of your chest. Shift your weight to your right leg and rotate your torso to the left diagonal, imagining you're offering the ball to someone in that direction. As you do this, rotate the "ball" so that your right hand moves to the top and your left to the bottom, with elbows extending outward. Now reverse: turn your torso to the right diagonal and shift your weight to your left leg. Rotate the ball again so your left hand is now on top and your right hand below.
Circle The Knees
Stand with your feet together and bend your knees. Place your palms gently on your knees while lowering into a crouched position. Keep your back angled at about 45 degrees, avoiding pressure on your knees from your upper body. Begin rotating your hips and knees in a circular motion—10 times to the right and 10 to the left. With each rotation, one leg pulls while the other sinks. Your feet remain grounded, their outer edges pressing into the floor to create a suction-like connection.
Opening Posture
Stand with your heels together and toes pointing diagonally. Let your hands rest by your thighs. Gently bend both knees and hips. Begin lifting your hands along the same diagonal line as your feet. As your hands rise, allow your elbows to sink—this prevents your shoulders from lifting. Your arms should form a wide circular path in front of you. Once your hands are close together at the top of the circle, lower them straight down through the center of that imaginary circle. The descent should start from the shoulders, then flow through the elbows, wrists, and finally the hands.
The Lotus
Stand tall with your feet together, toes facing forward, and arms resting by your sides, fingers gently angled inward.
Slightly bend your knees and hips to prepare for movement.
Shift your weight to your right leg and step diagonally forward with your left foot. As you do this, raise your hands diagonally upward until they’re near mouth level. Be sure to keep your elbows dropped to prevent your shoulders from lifting.
Once your hands are close together and you've shifted fully forward, begin shifting your weight back.
While shifting back, turn your palms upward and lower your arms smoothly back to their original position.
Rotate The Ball
Stand in a horse-riding stance with your toes pointing forward and your arms extended in front of you, palms facing each other. Imagine a large pane of glass in front of your chest — your task is to polish it in smooth, circular motions. As your hips rotate side to side and your weight shifts, your hands remain in front, polishing the glass. Let your arms trace gentle circles. Avoid pulling your elbows backward; the movement should come from the rotation of your torso.
Snake Attack
Stand with your feet shoulder-width (or wider) apart, toes and knees pointing forward, and arms opened diagonally to the sides with palms facing upward. Bend both knees and hips. Turn to your left and shift your weight in that direction, crossing your right wrist over your left. With your weight still on the left, begin turning your trunk to the right. As you shift to the right, your right hand curves in toward your belly button and continues to extend outward. The left hand follows the right, ending with the forearm parallel to your chest. Once you've completed your turn to the right, pull with the back foot to shift your weight back. Bring your right forearm toward your forehead as your left arm strikes forward as if targeting an opponent’s throat. Finally, pull with the right foot to shift fully right, then pull with the left to complete the motion. Your arms finish extended in front of the body as they sweep around.
Open The Clouds
Start in a horse-riding stance with your arms extended forward and palms facing outward. As you shift and turn to the left, your right arm circles downward while your left arm circles upward. When the movement completes, your hands meet—right palm facing up, left palm facing down. Then, pull with your right foot to initiate a shift and turn to the right. This time, the left arm circles downward as the right arm rises. As the turn finishes, your hands come together again—left palm up, right palm down.
Competing Dragons
Begin in a horse-riding stance with your arms extended in front of you, palms facing outward.
As you shift your weight and turn to the left, allow your left palm to rotate upward and your right palm to rotate downward. Keep both arms extended as they spiral in opposite directions.
This movement is called Ssun Su Jing in Chinese, which loosely translates to “Spiraling Energy.” The goal is to twist your entire body, much like wringing out a wet towel. For the movement to be effective, the back leg should sink into the ground while the front leg leads the pull.