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Tai Chi for Mums and Mums to be
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| Session 1
15 mins
10mins 10 mins
5-7
5-7
5-7
5mins
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* Personal introduction and direction to folder/facebook and blog for more information as well as weekly updates.
- Check for approval to txt session times.
- Discussion concerning warm-ups, safety of exercises for this time in partipants life, clothing, personal comfort, journaling
- Children and their needs.
Warm-up exercises 10 mins Your spine, your posture and your comfort Standing meditation 1 checking posture and relaxation, equal balance on both legs, spine, pelvic floor/perinium, pelvis- golden thread Spine 1 Spine twist,kidney tap, spiral up and down, hands parting, up to spine tip, down to spine end Exercise 8 Stimulates blood circulation, assists recovery from fatigue, prevents consitpation and piles: tip toe up and down-gently Exercise 4 Strengthens internal organs moving Chi along viens and arteries, correct breathing very important Exercise 1 Strengthens the stomach and intestines, improving digestion, promotes good blood/oxygen circulation Warm down and questions
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| Session 2 10mins 10mins 10mins
12mins 10mins
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Welcome, icebreak and feedback from session 1 Warm-up exercises 10 mins Listening to your body Standing with golden thread and tunning in/checking posture Concertina-ing with body shake, full spine and individual vertebrae Exercise 2 Supports breast development and blood circulation, provides feedback on spine and pelvis Tai Chi positions 2 and 3 Warm down and questions
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| Session 3 10 mins 10 mins 5mins
20 mins
15mins
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Welcome, icebreak and feedback from session 2 Warm-up exercises 10 mins Listening to your body Standing with golden thread and tunning in/checking posture Body alighnment: standing still: journal time Head rotations; Shoulder rotation, shoulder raise and lower; Hip/pelvis rotations; Legs and feet back to standing Tai Chi positions 2 and 3 adding 8 and 9 Warm down and questions
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| Session 4 10 mins
15mins
10mins
20mins
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Welcome, icebreak and feedback from session 3 Warm-up exercises 10 mins Listening to your body Standing with golden thread and tunning in/checking posture Breathing, posture and circulation Standing meditation 2 Exercise 3 Removing stress by strengthening the stomach and spleen Tai Chi positions adding and consolidating –journals Warm down and questions
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| Session 5 mins 10mins
5mins
10mins 10mins 10mins
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Welcome, icebreak and feedback from session 4 Warm-up exercises 10 mins Listening to your body Standing with golden thread and tunning in/checking posture Connecting with air around you, allowing lungs to sound and breathing deepen Bubbling springs through your feet Standing meditation 1 Heaven and Earth positions-journaling Warm down, quesitons and farewells
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| Tools
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| Folder/scrapbook/facebook/blog
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Physical folder with hard copy information and marketing colateral, include Positive Defense information and ACE
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| Music/PA system
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Initial use of getto blaster and CD’s, move to ipod and speakers with mic when affordable.
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| Class timetable
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Weekly timetable of learning and pregnancy specific tai chi, chi gong material
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| Toilets
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Availability for hour long sessions
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| Journals
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? appearance to capture experience
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| Tea equipment and ingredients [caffeine free]
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Carrier box-wheels
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