Heart and Soul Bodywork
33 Wentworth Avenue East, Suite #240 West St. Paul, Minnesota 55118

Tai Chi Chih - Joy through Movement

"The purpose of T'ai Chi Chih is to circulate and balance the Chi."  - Justin Stone, TCC Originator

Tai Chi Chih is a set of movements completely focused on the development of an intrinsic energy called Chi. It’s easy to learn and usually takes about two months (or eight classes). Tai Chi Chih (TCC) consists of 19 stand-alone movements and one pose. TAI CHI CHIH IS NOT A MARTIAL ART AND IS COMPLETELY NON-VIOLENT.

Tai Chi Chih does not require a particular level of physical fitness or coordination. The very old and very young alike can learn it.  No special clothing or equipment is required.

Tai Chi Chih may only be taught by Accredited TCC teachers. Offering classes in corporate wellness programs; at schools and universities; at senior centers and retreat centers; through Parks and Recreation departments; churches and even prisons.

Tai Chi Chih means “Knowledge of the Supreme Ultimate”.  People of any age find it easy to learn and practice. TCC has spread throughout the world by those who have experienced its great benefits.  Tai Chi Chih is not an exercise and is not aerobic or anaerobic. Often after practicing TCC, students feel both relaxed and  energized.

Tai Chi Chih was developed by Justin Stone, who studied in Japan, China, and India with various masters. Returning to the United States in 1974, Justin simplified movements from the original 108 to 19 movements and one pose, retaining the benefits of balancing the intrinsic energy of the chi.  These repetitive, non-strenuous movements are practiced with softness and continuity, “like moving through heavy air”.  They comprise over 100 weight shifts. One of the meanings of Chi is breath. When the breath is connected to the movements slowly, the energy is realized without effort. Key concepts of this practice are Softness, Slowness, Circularity, and Synchronicity.

Tai Chi Chih consists of 19 movements and one pose, in this order:

  • Rocking Motion
  • Bird Flaps Its Wings
  • Around the Platter
  • Around the Platter Variation
  • Bass Drum
  • Daughter on the Mountaintop
  • Daughter in the Valley
  • Carry the Ball to the Side
  • Push Pull
  • Pulling in the Energy
  • Pulling Taffy
  • Pulling Taffy, Variation #1,  Anchor
  • Pulling Taffy, Variation #2, Wrist Circles
  • Pulling Taffy, Variation #3, Perpetual Motion
  • Working the Pulley
  • Light at the Top of the Head / Light at the Temple
  • Joyous Breath
  • Passing Clouds
  • Six Healing Sounds (and the corresponding organ): HO (heart), HU (spleen), SZU (liver), HSU (lungs), HSI (3 heaters: below the navel, in the abdomen & between the eyes) CHUI (kidneys)
  • Cosmic Consciousness Pose

Move softly, gently - Use the “effort of no effort”.  We do not use force in our movement.   The more softly we practice, the more benefit we receive from Chi flowing smoothly and balancing in our bodies.  The flow of Chi is blocked by tension, by tightness.  Move slowly and gently, and allow softness to prevail.

Move with continuity - Our body flows in continuous motion as we practice each movement.  We move slowly, lightly, smoothly, and continuously until we have completed the repetitions for a set.  Then, pause to allow Chi to balance before the next set of continuous movement.

Tension, Posture, Flexibility - Our physical posture and method of moving affects what we receive from practice.  Move at ease, without tension, slowly, softly, and continuously within each movement, pausing between movements to allow balance.

Tai Chi Chih combines slow, deliberate movements with focused breathing, has many health benefits, including:

  • Physical

    Tai chi Chih can improve strength, flexibility, balance, and increase stamina and agility.  It can also help with joint pain relief, cardiovascular fitness, and lower blood pressure.  Aging process slows down,  better health and lifestyle, allowing  more activity and longevity.   Tai Chi Chih practice helps brain health which improves memory, focus, and deterioration of  brain function and cells.   TCC can also help train proprioception, which is the ability to sense your body's position in space. This can help you recover from a stumble and reduce your risk of falling.  Also, can slow down bone loss.  Encourages strong bones with weight-bearing by practicing postures and movement.  Also, it can assist in weight loss by circulating and moving chi. This can affect the body's metabolism and reduce excess fluid and water retention.

  • Mental

    Tai chi Chih can help you feel more relaxed and grounded, which can lower stress, anxiety, and depression. Keeping you calm in the eye of the storm.  Chaos in life can be overwhelming and Tai Chi Chih can help calm a person to handle stress in a more productive manner, assist in achieving better copng skills, and be more effective in problem-solving.  It can also improve your memory, focus, and sleep. One study found that people who practiced Tai chi Chih reported better sleep quality, including less trouble falling asleep and fewer wake-ups during the night.

  • Emotional

    A regular practice of Tai Chi Chih daily creates calmness and  peace, a sense and awareness of self, inner emotional strength, promotes creativity, opens up ntuition, and most importantly, feelings of  JOY!!!  It can also help you build social connections and support networks. Participating in classes can help you meet new friends who share similar interests, which can provide emotional support and improve your overall well-being. 

Tai Chi Chih balances yin and yang energy through its flowing movements and postures, which are based on yin and yang theory:

  • Yin and Yang

    Yin represents soft, internal, stillness, and night, while yang represents hard, external, activity, and day. In Tai Chi Chih, yin and yang can also refer to empty and solid foot, stepping forward and backward, moving hands up and down, and breathing in and out.

  • Opposites

    Yin and Yang are mutually dependent, and in Tai Ch Chih this means by postural stance and movements Chi is balanced with an opposite action.

  • Mind-body connection

    Tai Chi Chih can be considered a balance that challenges stability and mobility to achieve a new level of harmony. This harmony is dependent on maintaining a dynamic mind-body connection.

  • Postures

    Postures can convey feelings, and practicing flowing movements can train the body to show more balanced feelings. Creating a positive habit of behavior will improve your attitude,



A phrase used to wish an individual or group good luck or good will.

I am an Accredited Tai Chi Chih Teacher and have completed Justin Stone's teacher training in Albuquerque, New Mexico..  Also, Board Certified in Therapeutic Massage and Bodywork and Licensed, a Certified Acupressurist from the Acupressure Institute in Berkeley, California, and a Registered Foot Reflexologist from the International Institute of Reflexology in Clearwater, Florida.   I am now available for teaching TCC  group classes upon request.  Please contact Sharon Madison for more detailed information at Heart and Soul Bodywork.  Phone number is 651-399-6645.

​​​​"Just try T'ai Chi Chih and let your own experience convince you."  - Justin Stone, TCC Originator