Taichi/Qigong form 13 in UBC university.

The Taiji Qigong Form 13, also known as the "13 Movements of Taiji Qigong," is a simplified yet effective series of movements combining the principles of Taiji with elements of Qigong. Below is a step-by-step guide to performing each of the 13 movements:
Step-by-Step Guide to Taiji Qigong Form 13
Starting Position (Wu Ji Stance):
Stand with feet shoulder-width apart, knees slightly bent.
Place your hands in front of your lower abdomen, palms facing inward.
Focus on grounding yourself and taking a few deep breaths.
Opening Form (Hold the Ball):
Raise your hands to shoulder height while shifting your weight to one foot.
Imagine holding a ball between your palms, feeling the energy flow.
Relax your shoulders and maintain a gentle stance.
Grasp the Sparrow’s Tail (Left):
Step sideways with one foot while extending the opposite arm forward.
Gently ward off with the leading arm, then roll back, press, and push.
Maintain a fluid movement, engaging your core.
Catching Stars:
Shift your weight back to the other foot while bringing your arms inward.
Imagine catching stars with your hands, creating a circular motion.
Focus on transferring energy through your arms.
Forward Kick (Left):
Step forward with your left foot, preparing for a gentle kick.
Extend your left leg forward while pressing down with your opposite hand.
Visualize energy moving forward in a straight line.
Play the Lute:
Shift your weight backward, bringing both hands together in front of your chest.
Simulate playing a lute, with your fingers lightly stretched.
Maintain fluidity and a relaxed posture.
Single Whip:
With a smooth motion, extend your right arm as your left hand stays near your waist.
Imagine whipping through energy as you rotate your body gently.
This enhances your balance and focus.
Grasp the Sparrow’s Tail (Right):
Similar to step 3, perform the left grasp tail, now mirroring to the right side.
Shift your weight back to the right foot while extending your left arm for a counterbalance.
Carry Water to the Temple:
Raise your hands as if holding a water bucket overhead.
Shift weight side to side while visualizing carrying weight.
Keep your core engaged and your movements controlled.
Needle at Sea Bottom:
Lower your arms and slightly bend at the knees.
Imagine reaching down with a needle, emphasizing groundedness.
This movement centers your energy to balance.
Step Forward and Raise Elbow:
Step forward with one foot and raise the opposite elbow.
The movement should be fluid, as if elevating energy through your arms.
Focus on maintaining your center of balance.
Horizontal Elbow and Brace:
Rotate your body to demonstrate a horizontal elbow strike.
Ensure that your elbow remains aligned with your shoulder.
Control the movement to avoid tension.
Closing Form (Central Equilibrium):
Return to your starting position, bringing hands to lower abdomen.
Take deep breaths, absorbing the energy cultivated during the practice.
Visualize a calm presence, grounding yourself back to Wu Ji