Solutions through innovation

At Gracie D Tai Chi there is no cookie cutter instruction. The mission is to banish the status quo and create innovative programs that establish solutions for many specific issues. These are signature programs offered exclusively at Gracie D Tai Chi. While the moves are certainly a backbone of these programs, the order, application and intention are essential to form the lasting impact of these offerings.

The Standard Program

The Best Start for Beginners

Plans

A great foundation can set you up for years of enjoyment with Tai Chi. My Tai Chi Basics program is designed to teach the guiding principles of how to stand, how to move and how to understand your individual body and it’s needs.

In this class we focus on a Signature 8 Form and the Tai Chi Essences. Beginning with a traditional 8 Form allows you to get comfortable with the previous concepts before diving into a more complicated form.

We also highlights the Economy of Movement which allows you to get more done with less energy in daily tasks, increases body awareness and prevents injury and pain from repetitive daily movements.

Medical Tai Chi

Focusing on physical rehabilitation, this program is designed to help you reclaim your health. Often after finishing physical therapy, recovering from prolonged health complications, surgery or injury, there can be a need for a soft form of exercise. Medical Tai Chi addresses your specific needs, avoids overworking while simultaneously strengthening the necessary areas.

Signature 32 Form

Designed to warm up or wind down the entire body, I have been teaching this exclusive program for years. This Form is done in a specific order for optimum benefits. All parts of the body receive increased blood circulation that create a feeling of harmony and tension reduction. By increasing the repetitions and pace, a more intense whole body workout can be achieved with this versatile flow of moves.

Aging Gracefully

As we age, our balance and coordination can diminish. This program works with all levels of fitness. The use of a chair, table or if in person, my ballet barre, can assist with the process of improving balance. The moves are gentle and approachable, while the repetitions are shorter. We address specific parts of the body directly tied to our stability, range of motion and core strength as we learn increased body awareness.

Turbo Tai Chi

A personal favorite, Turbo Tai Chi is an innovative work out that encompasses multiple types of lessons. This unique offering utilizes weights for strength training and a fast paced flow for cardio. You are guaranteed a surprisingly effective exercise that challenges your capacity for flexibility and balance. You have never worked out like this before!

Chen Style Sword

Containing about 52 moves, this Form is traditional and so much fun. The use of the sword adds strength and muscle tone to the arms and back while increasing coordination. Incorporating turns, twists, jumps and leaps this form can be a challenge to learn but as always, the moves are deconstructed to aid in more efficient learning. Adjustments can be made regardless of fitness level or mobility.

PTSD Tai Chi

This program focuses on repetition of the most gentle moves and working with the breath to help you relax and unwind. It also releases tension throughout the body. The moves paired with the breathwork create an amazing tool for coping with flashbacks; eventually reducing the severity and frequency.

108 Form

This is a Form that you can grow with over time. The dynamic and traditional moves create a soothing long form flow allowing you to find your groove. Broken into several digestive parts, we work through the sections and focus on transitions between moves to allow for the smoothest learning experience.

Chronic Illness Tai Chi

A program named Bad Day, Better Day is designed to help deal with chronic illness. Based on the specifics of your symptoms, very small exercises are used for the “bad days”. Conversely, more standard moves are used for the “better days”. Repeated exercise will hopefully bring about more better days.

Stress Rx

No spiraling anxiety here; tangible solutions are the basis for this program. We focus on quieting the brain, paired with simple, easy to follow moves. This allows for a mental reset to maintain calm throughout your stressful challenges.

Tai Chi for Recovery

Using Tai Chi as a methodology can aid in the recovery journey. Physical movements boost emotional regulation, induce somatic experience and stimulate mindfulness. This provides a blueprint for maintaining sobriety.