Ladysmith Seniors Tai Chi

This page contains resources for the members of the Ladysmith Seniors' Centre Tai Chi classes (Beginners and Advanced).

Meet the Instructors

Joanie is the instructor for the Advanced Class

Sharon is the instructor for the Beginners Class (and assists with the Advanced class)

Group pictures from over the years

Soundtrack from our Class

You are invited to listen to the soundtrack that the Advanced Class uses to guide the 108 moves. You can also use the "Download Single" button to save the audio file to your computer or device.

Full Transcript of Class Soundtrack from the CD

Click the blue button to open the full transcript of the CD we listen to in class. Good for those who are unsure of certain words.

Download CD Transcript - 108 Moves

Traditional Origin Story: Zhang Sanfeng

A famous legend credits Zhang Sanfeng, a Daoist monk from the 12th–14th century, as the founder of Tai Chi. According to the story, he observed a fight between a snake and a crane. The crane used powerful, direct attacks, while the snake used soft, yielding movements to evade and counter. This inspired Zhang to develop a martial art based on the principles of softness overcoming hardness and using an opponent’s force against them.

The 108-move Tai Chi set we're studying was developed by Master Moy Lin-Shin (1931–1998). He modified traditional Tai Chi to emphasize health benefits over combat, focusing on relaxation, flexibility, and internal energy flow.

The 108 moves represent a flowing cycle of defense, balance, and meditation. The names are poetic yet practical, helping practitioners visualize movements in a way that is both martial (self-defense) and meditative (internal energy work).

Examples of Tai Chi Move Names and Meanings

"Commencement" (Opening Move) – A preparatory stance symbolizing readiness and calmness.
"Grasp Bird’s Tail" – One of the most fundamental movements, representing control and balance, like holding a bird gently but firmly.
"Single Whip (whip to one side)" – Extending one arm like a whip, symbolizing redirecting force with precision, reinforcing the energy of a cracking whip.
“Move Hands Like Clouds" – A soft, flowing movement, mimicking clouds drifting in the sky.
"Brush Knee and Push" – A defensive and offensive move, brushing away an attack while pushing forward.
"Playing the Lute" (or "Strum the Pei-Pa") – Hands positioned like playing a traditional Chinese instrument, representing balance and control.
"Ward Off Monkey / Step Back and Repulse Monkey" – Moving backward while deflecting an attack, symbolizing evasion and counterattack.
"Fair Lady Works the Shuttles" – A movement that mimics a weaver at a loom, symbolizing fluidity and interconnected movements, emphasizing coordination and flow..
"Snake Creeps Down / Creeping Low Like a Snake" – A deep, low stance, representing flexibility and grounding.
"Golden Cock Stands on One Leg" – A balance-focused movement, symbolizing agility and strength.
"Parting the Wild Horse’s Mane" – Wide, sweeping arms, resembling a horse shaking its mane.
"Needle at Sea Bottom" – A deep-reaching movement, symbolizing precision and depth.
"Fan Through the Back" – Expanding arms like a fan opening, symbolizing power and extension.
"Turn, Deflect, Parry, and Punch" – A direct martial application, showing offensive and defensive movements together.
“Strike Ears with two fists" – A double-handed punch aimed at an opponent’s head.
"Apparent Closing" – A closing move, representing completion and returning to stillness.

Why Are These Names Important?

Symbolic Meaning: Many names reflect Daoist philosophy and natural movement.
Martial Application: Some names hint at self-defense techniques.
Poetic Imagery: The names help practitioners visualize the flow of movements.

Health and Wellness Benefits

Tai Chi is often called “meditation in motion” because it combines slow, flowing movements with deep breathing and mental focus. It has been studied for its physical, mental, and emotional health benefits. Tai Chi offers numerous health benefits for seniors, promoting balance, flexibility, and strength while being gentle on the joints. Its slow, controlled movements help improve coordination and stability, reducing the risk of falls.

Regular practice can ease arthritis pain, enhance circulation, and support heart health, making it an excellent low-impact exercise. Tai Chi also benefits mental well-being by reducing stress, improving focus, and promoting relaxation, which can lead to better sleep and emotional balance. Additionally, it supports cognitive function and may help slow age-related memory decline, making it a great practice for both body and mind.

Master Moy demonstrates
the 108 moves

This YouTube video shows the founder of our Tai Chi style, Master Moy, demonstrating the same sequence of 108 moves that we do in class!

Instructional video series

The Awareness Channel on YouTube features a Tai Chi instructor named Kevin. He breaks down each set of movements in easy to follow videos. You can see his full channel here https://www.youtube.com/@TheAwarenessWebsite

SPARK The Revolutionary New Science of Exercise and the Brain

Spark: The Revolutionary New Science of Exercise and the Brain by Dr. John J. Ratey and Eric Hagerman is highly acclaimed by doctors and educators for making complex neurobiology accessible to the general reader. It is packed with compelling case studies and scientific evidence that reframe exercise from a purely aesthetic goal to a mental necessity. Some readers may find the scientific details (e.g., specific neurochemical names) technical, and it can be repetitive for some, though this is designed to build a solid evidence base. Spark effectively changes the way readers think about their morning run, offering a powerful, science-backed case to get moving for the sake of the brain.

The Core Thesis: Exercise spurs neurogenesis (creation of new brain cells) and neuroplasticity (wiring those cells together), effectively building a better, faster, and more resilient brain.

The "Spark" Mechanism: Moving muscles produces proteins (like BDNF) that travel to the brain, serving as "Miracle-Gro" to help neurons grow, repair, and connect.

Evolutionary Basis: Humans evolved as hunter-gatherers, meaning our brains require regular physical movement to function best.

Mental Health: Exercise is a highly effective treatment for stress, depression, ADHD, and anxiety, with researchers suggesting it can be as effective as medication.

Focus & Cognition: Aerobic activity increases dopamine and norepinephrine, which directly improves focus and attention span.

Combating Ageing: Regular exercise is one of the top factors in limiting cognitive decline, as it protects brain cells from degeneration.

The "Flow State": Intense activity encourages a "flow state" that boosts creativity and decision-making capabilities.

Daily Maintenance: Exercise acts as a "temporary" fix for brain chemistry, meaning it must be a daily or near-daily commitment to maintain peak cognitive and emotional health.