THE 18 THERAPIES

Passed on through Maggie Newman, NYC Tai Chi teacher. to her students.
References can be found in the book The Chinese Way to a Long and Healthy
Life: Diet Exercise, Nutrition. Compiled by the Peoples Medical Publishing
House.

The 18 Therapies are divided into three sets:

The first (1-6) aims at pain or stiffness in the neck and

shoulders.
The second (7-12) aims at the waist.
The third (13-18) relieves pain in the legs.
The Movements should be thought of as shapes rather than stretches.

Most of the movements can be coordinated with breathing.

Always breathe through the nose, touching the tongue lightly
on the roof of the mouth.
Relax throughout; avoid twisting and straining.
Do not use excessive strength: Practice with about 70% of the effort
of what you think it should be.
Stand with feet parallel, shoulder-width distance apart. Relax your
shoulders and back

1. Pivoting the Head

Stand with feet parallel, shoulder-width distance apart.

1 Turn head to left. Inhale.

2 Return to starting position. Exhale.
3 Turn head to right. Inhale.
4 Return to starting position. Exhale.
Repeat 1-4.
5 Look up. Inhale.
6 Return to neutral position. Exhale.
7 Look down. Exhale.
8 Return to neutral position. Inhale.
Repeat 5-8.
Keep body upright. Dont twist while moving the head.

2. Hang the Shoulders

Stand with feet parallel, shoulder-width distance apart.

1 Circle the arms forward, palms facing front.

2 Pull hands straight back to shoulders: drop elbows, expand chest.
Clench fists and look through left fist. Inhale.
3 Circle the arms forward. Exhale.
4 Same as 2, except turn head to right.
5 Circle arms to front. Exhale.
Repeat.
Keep the hands at shoulder level.

3. Reaching Up
Clench fists loosely in front of shoulders (inhale from previous).
Stand with feet parallel, shoulder-width distance apart.

1 Raise arms above head and open palms to face up.

Look at backs of hands. Exhale.
2 Return to neutral position. Inhale.
Repeat three more times.
Expand the chest when raising the arms.

4. Opening the Chest

Circle hands down to cross in front of abdomen.
Stand with feet parallel, shoulder-width distance apart.

1 Raise crossed hands above the head.

Follow the hands with the eyes. Inhale.
2 Circle arms down the sides with open palms facing inward.
Follow the left palm with the eyes. Inhale.
3 Circle hands down to cross in front of abdomen.
4 Repeat for the right palm.
Repeat.

5. Chicken Wing
Stand with feet parallel, shoulder-width distance apart. Place backs of hands on kidneys.

1 Draw the hands up the back and across the chest until they touch.
Continue up until the palms touch. Inhale.
2 Pull palms down the front in prayer at heart, open shape at belly.
Hands circle down and around to starting position. Exhale.
Repeat three more times.
Do not shrug the shoulders.

6. Raising One Arm

Stand with feet parallel, shoulder-width distance apart. Place backs of hands on kidneys.

1 Circle left arm up, palm out.

Watch the back of the hand until the palm faces upward. Inhale.
2 Circle left hand down to starting position, eyes on back of hand.
Exhale.
3 Repeat, using the right hand.
Repeat for both arms.

7. Side Stretch
Stand with feet parallel, shoulder-width distance apart.

1 Lace fingers with palms up. Lift hands up to chest. Inhale.

2 Turn hands over and push palms to sky. Look at back of the hands.
Inhale.
3 Face forward.
4 Tilt torso to the left. Exhale.
5 Return torso to upright. Inhale.
6 Tilt torso to left again. Exhale.
7 Return torso to upright. Inhale.
8 Circle hands down the sides with palms facing out. Exhale.
Repeat to the right.
Do not incline or twist the hips.

8. Pushing Forward
Make fists, palms up, at forearm level.
Stand with feet parallel, shoulder-width distance apart.

1 Open left hand to face front at chest height.

2 Push out left hand while turning body to the right. Inhale.
3 Return to starting position. Exhale.
4 Repeat, using the right hand.
Repeat for both sides.
Dont twist. Feet stay flat on the floor.

9. Rolling the Belt Meridian

Stand with feet slightly MORE than shoulder width apart. Hands on waist, thumbs
forward.

1 Use the hands to guide the pelvis clockwise 4 times.

2 Rotate the pelvis four times counter-clockwise.
Keep the head in a fixed position, the feet flat.

10. Open the Three Gates

Stand with feet parallel, shoulder-width distance apart. Cross hands in front of the abdomen.

1 Raise the hands above the head, following with the eyes. Inhale.
2 Circle arms to shoulder level, open palms up.
3 Bend torso to face floor, palms face floor. Exhale.
4 Drop hands to floor, then cross hands. Exhale.
5 Come up to starting position. Inhale.
6 Stand for a minute. Exhale.
Repeat three times.
Let your shoulders and arms soften and drop at step 2.
Bend the knees a little to stand up.

11. Thrusting with the Leg

Stand with feet slightly MORE than shoulder width apart. Make fists facing the side of the
body.

1 Shift weight to the right leg.

2 Turn the body left, turn the left foot out to the side.
3 Shift the weight onto the left leg, open the right hand and thrust it to
the left turn palm up. Inhale
4 Return to starting position. Exhale.
5 Repeat for the right side.
Repeat for both sides.
Turn your body and shift your weight in the direction of the thrust.

12. Big Circle from the Hips

Stand with feet together.

1 Lace fingers palms up. Exhale.

2 Lift hands up to chest. Inhale.
3 Turn hands over and push palms to sky. Look at backs of hands.
Inhale.
4 Drop head to face forward.
5. Circle hands down to the feet. Exhale. Turn palms over and open
palms
6 Return to the starting position. Inhale.
Repeat three times.
Keep the knees straight on the way down. Make the circle with the arms as big as
possible.
Bend the knees slightly at step 6 to stand up.

13. Rotate Knees

Stand with feet together.

1 Bend forward and place hands on knees.

2 Rotate knees left four times.
3 Rotate knees right four times.
Keep the feet flat. Use the hands to guide the knees.
Begin with small circles. Gently enlarge them on each rotation.

14. Turn The Waist 45

Stand with feet slightly MORE than shoulder width, parallel.

1 Shift weight to the right leg. Turn the torso 45 degrees left. Inhale.
2 Return to starting position. Exhale.
3 Shift to the left leg and turn 45 degrees to the right. Inhale.
4 Turn front and return to starting position. Exhale.
Repeat.
Turn the whole torso; don't twist. Keep the feet flat on the floor, body upright. Knee
over the toe

15. Deep Squat

Stand with feet together.

1 Bend forward, place palms on knees.

2 Squat with hands on knees, feet flat. Exhale.
3 Place palms on floor (knees, if the floor is too far away).
4 Return to the starting position.
Palms remain on floor (knees) as long as possible. Inhale.
Repeat three times.
Feet remain flat on floor. Hands help push you up.

16. Bending
Stand with feet slightly MORE than shoulder width, parallel. Bend down with straight legs,
right palm on the left knee.

1 Bend Kness and circle left arm up, palm out; watch the back of the
hand.
Sit into the legs. Inhale
2 Circle left hand down to the right knee. Exhale.
3 Repeat, using the right hand.
Repeat both hands.
Do not twist the torso, sink into a half squat at step 1.

17. Knee to the Chest

Stand with feet together.

1 Step forward with left foot. Swing arms up to the front. Inhale.
2 Balance on left foot. Circle hands down to waist level to clasp right
knee to chest. Exhale.
3 Step back with right foot. Circle arms up. Inhale.
4 Step back with left foot, swing arms down to starting position .
Exhale.
5 Repeat on the other side.
Repeat both sides.
Keep the body straight.

18. The Heros Stroll

Stand with feet parallel, shoulder-width distance apart. Place hands on the waist, thumbs
pointing back.

1 Step forward with the left foot. Push the body onto a straight left leg
with the right foot.
Keep the right foot flat on the floor. Inhale.
2 Bend the knees and sit back on the right leg. Pull the left toe off the
floor. Exhale.
3 Push the body onto a straight left leg with the ball of the right foot.
Inhale.
4 Shift all of the weight onto the left foot.
Brush the floor with the ball of the right foot three times. Exhale.
Repeat, stepping forward with the right foot.
Repeat on both sides, the bring both feet together.
Stand quietly, breathing into tan tien for one minute.
Keep the body upright throughout.