Twelve weeks.
No shortcuts.
A structured introduction to Taijiquan built around dosages that match the published clinical literature on balance, fall prevention and chronic pain — and around the traditional pedagogical order of standing, silk-reeling, form, push hands, and weapons.
The programme.
07 modules · 12 weeks- 01Week 01–02
Wuji standing
Zhan zhuang — settling the structure. Daily 10→20 minutes. Posture, breath, sinking the qi to dantian.
- 02Week 03–04
Foundational stepping
Empty step, bow step, weight transfer. Single-leg balance work. The first eight movements of the form, without choreography.
- 03Week 05–06
Silk-reeling (chansi)
Spiral mechanics of the waist, shoulder, elbow and wrist. Single-hand and double-hand reeling drills.
- 04Week 07–08
The long form, first third
Opening through 'single whip' — the canonical sequence taught in the Yang public form, drilled left and right.
- 05Week 09–10
The long form, second third
Through 'fair lady works the shuttles'. Introduction of fa-jin awareness in selected Chen postures.
- 06Week 11
Push hands (tuishou)
Fixed-step single and double hand. Listening, sticking, neutralising, issuing — the four primary energies (peng, lü, ji, an).
- 07Week 12
Weapons & integration
Introduction to the straight sword (jian). Full form review. Personal-practice protocol for ongoing study.
Ready when you are.
All written material on this site is free. For guided practice, join the next small group in Sofia, taught in person by Stanislav Ivanov.