Mastering Tai Chi

David-Dorian Ross, International Master Tai Chi Instructor

Course Overview
Tai chi is one of the most remarkable and practical
philosophies ever devised. It combines the pursuit
of health and longevity, the martial practice of self-
defense, and the lofty—but attainable—ideals of
harmony and balance. It promotes relaxation, joy,
compassion, positive growth, and flow. Tai chi
gives you a set of mental tools you can apply in all
areas of your life, and it helps you learn to achieve
your goals with the minimum effort for the
maximum result.
Best of all, tai chi is accessible to everyone, regardless of your current level of physical fitness. The movements
are designed to emphasize and improve your body’s natural, healthy posture, so that instead of struggling to
perform strenuous motions, you playfully relax into a gentle flow. The philosophy of tai chi can be applied
comfortably within any spiritual framework, or none at all. The concepts of merit and virtue, of authenticity and
mindfulness, of kindness and service to community and the world—all of these are values to be cherished by
any thoughtful person who seeks a happy and meaningful life.
Mastering Tai Chi is your invitation to step onto the path of greater health, strength, wisdom, and compassion.
These 24 half-hour lessons taught by International Master Tai Chi Instructor David-Dorian Ross, take you
deeply into what is traditionally called tai chi chuan (taijiquan), while focusing on a routine known as the
Yang-style 40-movement form. As you learn this form, you also:
• study the principles of tai chi—physical and philosophical guidelines that frame the essential concepts
of the practice.
• delve into tai chi’s long history, contemplating the contributions of the sages who composed the tai chi
classics, the Dao De Jing, the I Ching, and other priceless philosophical texts.
• envision an imaginary opponent to engage the martial aspects of the practice, then connect with a real
partner in “Push Hands”—a tai chi game for two
• learn advanced techniques, including silk reeling and silk pulling, that are rarely taught.
• discover the transformational power of your focused intention and willpower to achieve your goals.
The course is excellent for beginners, as Professor Ross breaks down arm motions, body positions, and
footwork for each movement. He shows you how to sink into and feel the posture, then smoothly transition and
maintain your flow. Compared with the 24-movement form and instructional approach in Essentials of Tai Chi
and Qigong, this course offers a more extended and deeper familiarity with Yang-style tai chi via the 40-
movement form, which incorporates and builds upon movements from the shorter sequence.
Following traditional methods for a private, “indoor student,” you’ll consider ideas from the tai chi classics, and
you’ll also encounter many new concepts and applications. Even those who have previously taken tai chi
classes in person or studied with an instructor will gain knowledge from the depth and breadth of the
presentation, the attention to each detail of the form, and the consideration of foundational philosophical
principles and their application, both for better movement and in everyday life.
Mental Tools for Every Realm of Life
Tai chi is based on principles that not only improve your physical health, but also reveal the secrets to
emotional health, satisfying relationships, and success in all of your endeavors. You will learn techniques to
strengthen and develop traits such as:
• focused intention
• willpower
• mindfulness
• clarity
 • authenticity
• balance
• flow
• tranquility inside movement and chaos
These tools, and the others you gain, will serve you well in everything you do. When you are mindful of your
body and emotions, you become more aware of your strengths and weaknesses. The clarity and authenticity of
this knowledge help you focus your intention and employ your willpower to heal and grow more effectively.
When you move toward health, your balance improves and your flow increases, and you are able to find
tranquility anywhere.
The course makes available a wealth of resources to help you think through your journey, including:
• vital philosophical texts like the Tai Chi Classics, the I Ching, and the Tao Te Ching
• traditional teaching stories and wisdom, as well as stories from David-Dorian Ross’s own path to
mastery
• the history and significance of important symbols like silk, tea, and incense
• cultural information such as the traditional conduct and greetings of teachers and students, as well as the
Chinese names and English translations and insights regarding each form movement
Armed with this information, you will find yourself well equipped to enjoy and benefit from tai chi, and engage
with the challenges of the wider world.
Advance along the Path to Mastery
While the course is entirely accessible to beginners and starts with the basics of tai chi, it also progresses into
more advanced topics and techniques. You’ll watch Professor Ross slice the air with a tai chi straight sword in
the circling, spiraling patterns shared by bare-hand and weapons forms alike. He demonstrates the principle of
smooth, continuous flow with the tai chi staff, making beautiful—and dangerous—”flowers” as he moves.
Another tai chi master joins him in the studio for a whole lesson on pushing hands, tai chi’s partner game that
lets you accentuate and assess progress along your path. Another lesson is spent on the techniques of silk
reeling and silk pulling—styles of movement that are intrinsic to tai chi, but that are often hidden in the form
and rarely taught.
Each lesson is visually rich, with supportive graphics designed to focus your attention and make the instruction
even clearer and easier to follow. To show you how each part of your body aligns and moves in sequence, you
always see this master instructor perform and lead you through each movement – and each combination of
movements -- from several angles. Graphics such as arrows that appear during a movement help you grasp the
orientation and motion of your own hands, arms, legs, and feet as you progress through the form. On-screen
text displays the names of movements in English, and in pinyin, which is the standardized version of Chinese
rendered more-or-less phonetically using the Roman alphabet, and in traditional Chinese characters.
Tai chi is an unparalleled system for improving your physical, mental, emotional, and even spiritual health.
Mastering Tai Chi is an extraordinary course that can help you achieve the heights of mental and physical
fitness. Bring the body you have, and step into a journey of personal mastery.
24 Lectures - Average 31 minutes each
1. The Path toward Mastery
Welcome to the guan, or tai chi studio. Start your journey on the path of mastery by discovering how
taijiquan is a complex system that weaves together martial artistry, the pursuit of health and longevity, and
the philosophy of harmony and balance. Then, practice several stances that you will use throughout the
Yang-style 40-movement form, and learn your first tai chi principle.
2. Harmony Is the Ultimate Goal
Continue your study of the principles of tai chi with the art's most fundamental concept: when you're in
harmony and balance, everything works better. Consider how this applies to your body, your mind, and
your relationships with others. Learn the first two movements of the Yang-style 40 form: commencing and
grasp the bird's tail.
3. Walking like a Cat
Movements in tai chi are graceful, balanced, and unhurried, and this is accomplished through mindful
awareness of your body, thoughts, and emotions. Mindfulness is an essential element of tai chi and a vital
 tool for a harmonious life. Use this awareness as you learn the next two movements of the form: single
whip and step up and raise hands.
4. Mind over Muscles
The power in tai chi comes from your intention-your mind and will-not the physical exertion of your body.
Muscular tension and emotional stress inhibit the flow of chi and waste your energy, making you weaker.
Feel the strength and power within softness as you move with a weighted tai chi ball. Learn the next two
form movements: white crane spreads its wings and brush knee and twist step.
5. Taming the Monkey Mind
The monkey represents our impulses, uncontrolled thoughts, desires, and flight/fight/freeze responses.
Practice taming the monkey mind, cultivating the chi and the character by releasing points of tension,
clearing energetic bottlenecks, and accumulating merit and virtue. Continue your study of the form with the
hands strum the pipa and parry and punch.
6. The Bow and Arrow
A tai chi master is like an archer who never misses a target. Gaining clarity and calm through practice, you
will learn to craft noble desires like straight arrows and release them from your bow with the force of your
intent to manifest in the world. Ponder the power of your focused will, and learn the next form movements:
sealing and closing and diagonal flying.
7. Practicing in a Small Space
Learn the qigong form 8 pieces of brocade, which is an excellent warm-up or adjunct to tai chi chuan.
Review all of the moves you have learned so far, and get strategies for how to do the form in a small space.
With these techniques, you can practice anywhere-which means you'll practice more often.
8. Hips and Waist: The Center Is the Commander
In tai chi, the whole body is connected in smooth motion, and the hips and waist lead the movement. Relax
your midsection and low back, and practice with the weighted tai chi ball to help you get the feeling of
circling and spiraling. Continue with the next movements in the form: punch under elbow and repulse the
monkey.
9. Feet: Separate Empty from Full
Begin with a new stepping practice to get you focused on footwork. To have the proper balance and
leverage, it's important to know which foot is weighted, or full, and which is empty-and to shift your
weight smoothly and completely. Apply this new insight to the next form movements: fair lady works at the
shuttles and part the horse's mane.
10. Shoulders: Finding Reasons to Let Go
Tai chi becomes easy when you let go of mental and physical resistance and tension. By sinking the
shoulders and relaxing the elbows, you improve your flow. Incorporate pivots to adjust your steps and
alignment, and discover when the hands move in different rhythms. Learn the move cloud hands.
11. Inside Reflects the Outside
When your clear intention guides the chi and the chi directs the body, then your external actions are a
reflection of your internal motivations. This unifies you into a coherent being, physicality led by spirit.
Continue your study of the form with high pat on horse and kick with right heel.
12. Chest, Posture, and the Natural Curve
Watch Mr. Ross with the tai chi straight sword, moving in tai chi's circles and spirals that are natural to the
body. Your body has five natural curves, or bows, that increase the power of your movements. Learn
relaxed postures that emphasize these gentle curves, and maintain your awareness of the body bows as you
learn box both ears and separate the left foot.
13. Bring Out Your Flow
Tai chi relies on continuous, harmonious motion, or flow. Maintaining your physical flow supports your
ability to connect with universal flow-the exchange of ideas, information, and energy that creates new
things in the world. Watch Mr. Ross demonstrate flow with the tai chi staff, and review all of the form
movements that you have learned so far.
14. Transitions as Smooth as Silk
Explore the history of silk and its connection to the principles of tai chi. Learn exercises to develop the
motions of silk reeling and silk pulling, which are advanced techniques hidden within many form
 movements. Feel this smoothness and connection as you continue with the form with turn body and kick
with heel and needle at the bottom of the sea.
15. Legs to Arms: Connecting Upper and Lower
Discover the history, philosophy, and importance of tea in tai chi. As you savor this knowledge,
contemplate the next tai chi principle: connecting upper with lower. The upper body moves in coordination
with the lower body, and the energy at the top of the head is connected to the energy at the bottoms of the
feet. Maintain this connection in the form movements open arms like a fan and snake sticks out its tongue.
16. A Movable Meditation
Tai chi is both moving meditation and movable meditation-you can perform the form anywhere, and you
carry the mental aspects with you in every situation. This exemplifies the principle of tranquility within
movement, and movement within tranquility. Continue your study of the form with turn and pat the foot
and ride the tiger.
17. Bouncing Away Conflict
Explore the eight original intentions of tai chi, and see how they are exemplified in the form movements.
These eight concepts also have practical applications in your daily life as conflict management strategies.
Consider how to deal with conflict, and learn some stretches that will help you with the next form
movement: snake creeps down.
18. The Peaceful Warrior
Continue your consideration of the eight original intentions and their application to conflict. Ponder the
wisdom of the Dao De Jing, and discover the five recommendations for cultivating the spirit of a peaceful
warrior, as codified by the legendary founder of tai chi. Learn the next movements in the form: rooster
stands on one leg and punch groin.
19. Qigong Breathing
Deepen your understanding by reviewing all the movements you've learned so far, focusing on your
internal sensations as you gently and continuously flow from movement to movement. Explore qigong
meditative breathing, and uncover how the breath creates the continuous link from intentions to chi to
body.
20. Partners: The Whole Body Is the Hand
Learn the game of pushing hands with a partner, an essential pillar of tai chi chuan. This exercise will
increase your sensitivity and understanding as well as your martial prowess. The secret: instead of focusing
on how to defeat the opponent, a tai chi master focuses on recreating harmony.
21. Five Stages of Mastery
Tai chi is a living art that grows and changes, as it has always been. Hear the story of Chen Won Tang, one
of the most influential tai chi masters in history, and draw inspiration from his innovation and leadership.
Learn a new hand position that is used in the form movement seven stars posture.
22. Lotus Kick and Laughing Buddha
Listen to the tale of the wandering monk and the two temple brothers, contemplate the Laughing Buddha,
and gain an appreciation of the importance of not taking life too seriously. The Wu way of non-striving
allows you to let go of control, tension, and expectation. Keep this playful attitude as you step back to ride
the tiger and turn body and lotus kick.
23. Conserve Your Energy
Discover the sources of the chi in your body, and consider the importance of circulating and cultivating the
chi. Deeper states of relaxation permit smoother and more complete circulation, and the cultivation of chi
refines and purifies your energy. This gives you more power-and allows you to conserve it.
24. Another River to Cross
Add the last movements of the form: shoot the tiger, sealing and closing, cross hands, and closing form. Go
through the entire 40-movement form, feeling the flow. Ponder the significance of your journey to tai chi
mastery, and consider the next steps on your path-because studying the art of tai chi chuan yields rewards
for a lifetime.
David-Dorian Ross, International
Master Tai Chi Instructor
Tai chi and qigong are often referred as “treasures of Chinese culture”;
studying them is like holding a beautiful jewel, where each time you turn,
you see a new facet.

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.
Professor Ross participated in our Professor Chat series. Read the chat to learn more about how to bring your
whole life into better balance and harmony through the practice of Tai Chi and Qigong.