The most important thing to look for is stances. The stances should be long and low with knees always bent. If you see students standing practically straight up with knees straight, the tai chi being taught is next to useless.
One of the greatest and most immediate benefits to doing tai chi at all is long and low stances. With the leg muscles constantly and properly engaged throughout the long form, even seniors with physical limitations can gain increased leg strength. If you ever watch world competitions in tai chi, all participants have beautiful long stances. This is the kind of excellence we strive for.
The plague for most seniors is the weakening of the legs which makes them susceptible to falls. Did you know the one of the main reasons most seniors end up in nursing homes is because they lose the use of their legs? Don’t allow age and infirmity to take away your personal freedom, do something about it! Tai chi is gentle enough and at the same time tough enough to strengthen arms and legs, tighten the midsection, and increase range of motion and flexibility. Seniors are constantly asking if they are too old to do the required stances. Absolutely not. In the beginning it's hard because the legs need to be strengthened and developed. It happens very fast if you keep following the basics. Within 3 weeks you will see an incredible difference in your leg strength.
Working with seniors and getting them into long stances is very challenging; along with the physical difficulties, Sifu Paul must also work with a student’s preconceived notion of what they can and cannot do. Yet, he gives every effort to each student so they can achieve their goals because he feels they have entrusted themselves to him in hopes that he can help them have a better quality of life. He says, "I will never give up on a student." Teaching with such dedication takes its toll, but for Sifu Paul the end result is well worth the effort.
General Class Information:
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Click here for information regarding location, class schedule, monthly tuition, discount plans, and contact information. Feel free to call or email us for more information – or just come down and visit us!
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How old are the students?
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The ages range from 50-70 years, but we do have students who are younger and older. The youngest is in his mid-20s, the oldest is mid-80s. Because of the patience required, we only accept adults.
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What is the proper attire?
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Any kind of comfortable clothing is sufficient. Most of our students wear long cotton pants or long shorts (jeans tend to restrict movement) and T-shirts. Athletic shoes are recommended for best support and stability. Some students bring small towels and water because we promise you, after an hour of tai chi, you will sweat!
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What are your classes like?
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Everyone appreciates Sifu Paul's perseverance with each student. Getting each student on track with a good solid foundation is foremost. Aside from that the form is explained step by step, movement by movement. Each detail is slowly explained as the student does the form. There are moments of intense instructions, moments of continuous movements and moments where everyone is bursting out with laughter. Tai Chi Pearl City has a very "family" atmosphere.
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The form is so long, how can I memorize it?
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The Yang Style Long form consists of about 108 total moves. Within those moves are other moves so in total there’s about 367 total moves. If you try to memorize the moves you will definitely quit -- it’s too much to memorize. Sifu Paul asks the student to memorize only the first 8 moves of the form because it has elements that compliment most of the moves in the form. Don’t worry about memorizing, just be good copiers.
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How long will it take before I can do the entire form?
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Sifu Paul devotes the first 1/2 hour before each beginners class to teach new students the basics of the stances. After that you go into the beginners’ class. You can usually do the entire form in the first session.
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What’s the most difficult thing about tai chi?
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The hardest part of tai chi is getting use to the stances and movements. The first few weeks are crucial to the student because the foundation is being built. If the foundation is built incorrectly then the student will always struggle. If the student is struggling with wrong movements, every time the movement is executed, it is reinforced in the brain. Repeated movements make it hard for the brain to adjust itself again. The most crucial task at this point is for the student to understand the basics of each stance. The hand movements are not difficult because those can be easily changed as you learn.
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I'm not sure if Tai Chi is for me, what is your recommendation?
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Tai Chi also teaches you determination and perseverance. You cannot achieve these goals with a negative attitude. Commit to taking Tai Chi for at least 3-4 months before you form an opinion. It takes that long to really get a good feel of the program.
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This is the official class we start actually going into the tai chi form. The form is broken down and explained in detail: the proper stepping, technique, breathing and timing. There is a lot of "stop-go" in this class because it would depend on what Sifu feels he needs to correct and also on the needs of the class. If the class is having difficulty in one portion of the form, Sifu will stop and take more time on that portion. The form is not always completed during this class, but it’s a great class to learn the details. The wonderful benefits of this class, at the most base level, is increased leg strength and better posture. Our students have claimed to have better balance, breathing, and over all health even after only 2-3 sessions. Our classes have a wonderful “family” atmosphere and every class is an enjoyable one.
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There's no ranking in tai chi and this class is for students who feel comfortable enough or those who’re just willing to try to do the entire form nonstop. The Yang Style Long Form is done in its entirety to gentle music and can be completed anywhere between 30 minutes to 1 hour. TCPC's standard time has been a 45-50 minute form and has been known to be called the "workout" class because by the end of the form, all the students are drenched in sweat. Sifu will walk through the class to correct students here and there, give guidance and suggestions, but the entire form is always completed. It’s a really nice class where the students can work their muscles and sweat out their stress, leaving them with a great feeling to end an evening or start a morning.
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TAI CHI PLUS. August 2008, we’ve officially began our Tai Chi Plus “class.” It’s not really a special class, it’s an option to attend both the beginner and general class at the same time. We originally didn’t like this idea, but a few students have done this and we started to see some great results. They decided that they liked the details of the first class and then applied what they learned in the advanced class as we do the entire form. We wouldn’t suggest this to a brand new student, but for those who’ve been with us a while and would like to enhance their tai chi experience, this could be an option for you.
Tai chi in general can help anyone no matter what their level of health and physical ability. But don't just take it from us, listen to the voices of our real students:
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“It's difficult to put into words how Tai Chi has helped me because I believe I'm not yet fully aware of all its benefits. In a few short months, I've noticed increased leg strength and less muscle aches. At home, I try to do the stretches we learn in class. Also, I'm more aware of my breathing throughout the day. Naturally my response to stress is to hold my breath or to shorten it. But I can hear Sifu or Sensei Sherine's voice, "Breathe, don't hold your breath" and I remember to breathe deeper. This simple modification of behavior, which is to say literally breathing, helps me to stay calm and focused. As a beginner to Tai Chi, there is so much to learn. I thought I was in fairly good shape when I signed up for class, but quickly found muscles in my legs that obviously were underused. It was so humbling to leave class with leg pain and muscle tightness. I was [so] overwhelm[ed] the first few classes and feeling so challenged forced me to look within myself. I had to tell myself to keep at it, things will start to flow. Slowly but surely and with the help of the new Monday session, things are beginning to take shape. I'm grateful the instructors are patient and provide a lot of encouragement. I have other friends who also take Tai Chi, but only learn the form. The basics - stances, empty step walking, balance and strength building are not emphasized. I'm thankful that we learn not just the form, but we are also working on a solid foundation that has many health benefits for me now and as I age. Everyone is class is nice and supportive. I enjoy seeing the now familiar faces of everyone in class. Having such cordial people in class makes it all the more enjoyable and worthwhile.”
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--Gwen Zakahi (3/2/09)
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“I really enjoy the classes. It energizes me and reminds me what martial arts is really supposed to be, not the martial arts I walked away from after 20 years of studying. I believe … Paul [is a] great sifu who knows how to mix up the seriousness with levity. I appreciate [his] … patience with this undisciplined person.”
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--Arnold Wong, 2 mo (7/20/08)
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“I want to express my appreciation to [TCPC] for your sincere interest and effort in teaching tai chi. As a retired person with a lot of free time, I have been spending most of that time golfing. Although I enjoy golf, I felt I needed to learn something else that will help keep me strong both physically and mentally as I face the challenges that aging brings, such as illness and death. I chose to explore tai chi. So far I find it interesting and I like the workout. It is hard for me because I am so uncoordinated. But with patience, I think I can learn it and in time reap the benefits, enjoy it, and most importantly make it apart of my life.”
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--Nancy Gyotoku, 3 mo (7/20/08)
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“I enjoy how it relaxes me. I also need to do exercise that do not further hurt my left foot, [and] I believe Tai Chi is one of the reasons that my blood pressure has returned to normal.”
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--Christine Asuka, 5 mo
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“I really like your class. I know it will take me a lot of time to get where the others are, but I don't want to give up. [Even] the one day a week has been helpful to me. Most of the time, I like the pace. I have noticed that my leg muscles are much stronger now than when I first started. It has made some things easier for me both at home and at school. Definite improvements in agility - but, a long ways to go. Thanks for asking and also for sharing your valuable time with us.”
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--Diane Yorita, 4 mo (7/15/08)
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“What I like mostly about TCPC is that the instructors stresses heavily on stance. I am a firm believer in maintaining a good stance. By maintaining a good solid stance I'm more likely to move more freely from the hips up.”
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--George Ganal, 4 mo
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“Ann and I have been really enjoying the classes. Sifu Paul was correct in telling us that our legs will get stronger as Ann has found her legs to be much stronger going up different stairs and doesn't need to use the hand rail as much. We like the fact that the instructions are repetitive and that you and Sifu Paul are very, very patient with us seniors. We are happy that we have found Tai Chi, since it will benefit us physically and mentally as we enter our ‘golden’ years. While at class, I forget all of the daily stresses in life as I am concentrating on remembering my left foot from my right.”
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--Ann and Bob Kawai, 6 mo (7/11/08)
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“I have definitely seen an improvement in my personal being. 1) For one thing, I have a permanent numbness on the left side of my face due to an elective surgical procedure that alleviated a nerve pain in my face. When I am in tai chi class, and a few minutes after, I actually don't feel the numbness. I feel like my face has feeling and energy is flowing. 2) Another improvement has been an awareness of my physical posture and balance, and also the importance to stretch my muscles. 3) Still another improvement is my understanding of the art of tai chi, how important it is to be grounded and the appreciation of ‘hara.’ I love Tai Chi Pearl City because you all have given me the opportunity to learn and experience the benefits of tai chi. [There] are excellent instructors and mentors. I gain by repetitiveness, so when the instruction is slow and we repeat the form several times, it helps me to remember.”
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--Meredith Omura, 6 mo
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“I enjoy Tai Chi. It has made me learn to control my breathing and to calm myself. It has also helped in lowering my blood pressure. Thank You.”
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--Gavin Walker, 9 mo (2/20/09)
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“Other benefit that I noticed is that I am more aware of body and that I am using my core more. I also feel very relaxed after, I think it helps to relieve stress, not just work stress but stress on your body.”
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--Leanne Kaichi, 2.5 yrs (2/28/09)
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“The caring atmosphere in the class (thanks to [Sherine] and Paul) and the camaraderie among the class members encourage me to persevere. Tai chi, even if my attendance is not consistent, has become a way of life for me. My general well-being has been maintained, in contrast to the health issues affecting many colleagues, friends, and family members much younger than I. My brother on Maui, who sees me infrequently, commented that tai chi has had good influence on my health. Class is challenging, yet stress-free with individual pacing. I am more attuned to my body and I feel better balance physically, emotionally, psychologically, and even spiritually. [Of course, my faith also has a great deal to do with my overall well-being =).] The increasing support for tai chi by medical personnel bolsters my confidence that I am spending my time wisely. I also have respect for the wisdom of the ages. Tai chi would not have lasted so long if it did not provide benefits, even if the specific benefits cannot be enumerated. In the big picture, it is exercise for wellness...and it is fun.”
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--Harriet Carmody, 7 yrs (2/26/09)
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“The longer I do Tai Chi, the more addictive it becomes for me. The more I do Tai Chi, the less I seem to know about Tai Chi. The flow of my inner energy transcends my outer physical movements and provides a calming effect on my body and mind. If I don't do Tai Chi at least once a week, my body feels agitated.”
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--Jimmie Paulino, 15 yrs (2/27/09)
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- Set back foot first before stepping forward in stance.
- Weight distribution ratio is front 60% and back 40%.
- Shift your weight completely off your back foot.
- Turn foot out 45 degrees to where you are facing.
- Shift all your weight into the foot.
- Bring feet together, making sure you have 4" space between feet.
- Step out 2 shoulders long. Keep hips straight when stepping.
- Extend stepping foot out without placing weight on it. Keep weight on back foot.
- Place stepping foot heel on the ground.
- Make sure foot is pointed in. Outside of lead foot straight.
- Place weight on lead foot.
- Knee should be in like with webbing of the foot.
- Check back leg for "big" bend. Should face out to side.
- Keep back straight.
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- Set back foot first before stepping forward in stance Weight distribution ratio is back 70% and front 30%.
- Shift your weight completely off your back foot.
- Turn foot out 90 degrees to where you are facing.
- The outside of foot forms a 90 degree angle to where you are facing.
- Shift all your weight into the foot.
- Bring feet together, making sure your lead foot is inside of back heel.
- Step out 2 shoulders long. Keep hips straight when stepping.
- Extend stepping foot out without placing weight on it. Keep weight on back foot.
- Place stepping foot heel on the ground.
- Make sure foot is pointed in. Outside of lead foot straight.
- Place weight on lead foot.
- Since all the weight basically is on the back leg, the front knee should face straight to the sky.
- Back hip should be back and 45 degrees to front.
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- Set back foot first before stepping forward in stance Weight distribution ratio is back 90% and front 10%.
- Shift your weight completely off your back foot.
- Turn foot out 45 degrees to where you are facing.
- Shift all your weight into the foot.
- Bring feet together, making sure lead foot is inside of back heel.
- Place all your weight on back foot.
- Extend the lead leg straight out.
- Place foot on ground with toes pointed in or outside of foot straight.
- Front foot resting only on big toe, in line with knee.
- Hips should be 45 degrees.
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- Weight distribution ratio is 50:50.
- Extend leg out to side 2 shoulders wide.
- Outside of both feet should be parallel; facing straight.
- Drop weight down; head height same as front stance.
- Push hips in and back straight.
- Open both knees out wide, pressure on outside of thighs.
- When standing in this position, your knees will fall inside the feet, should not be in line with feet.
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We ask that students memorize the first few moves that we call "until the Single Whip". As the student progresses in tai chi, you’ll see that the Single Whip repeats often during the form.
Tai Chi Begins ... natural stance
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Up … hands only
Down … knees bend as hands go downward
Turn … turn right, don’t lift your toe
Grasping Sparrow’s Tail … step left, front stance
Ward Off … bring in right foot, cat stance, step forward into front stance
Roll Back … shift into back stance, extend out the hands
Press … shift info front stance, press the right forearm
Separate … separate the hands, shift back into back stance
Turn and circle … turn 45 degrees, circle as if a big barrel is in front of you
Push … push with the hands, shift into front stance
Shift back, turn left … be sure your right toe is facing left
Relax and scoop … relax the hands, scoop the left hand, start shifting to your right
Chicken Beak … shifted completely into right side, chicken beak with right hand
Single Whip … face left, left palm facing your face, back stance first, then shift front stance, palm facing out
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Tai Chi Ends … shift back toes up, relax the hands, and turn facing forward. Scoop both hands and shift left while bringing in your right foot. Cross your hands in front of you, right hand on the outside (your knees are still bent). Swipe the hands downward and uncross the hands, straighten your knees.
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Tai Chi T-Shirts For Sale
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We have school shirts available!
Colors: black or grey.
Sizes: small, medium, large, X large.
Cost: $15 per shirt.
The shirts are pictured left.
Thanks to Gail Koga and Joan Ganal for letting me take a picture of them and their shirts!
(posted 4/18/09)
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