Programs

How much more would you enjoy life if you could do away with pain and immobility? Tai Cheng gives you confidence in your body to do the things you love, become independent and master your own life.

Program Overview

42

Workouts

25-80

Mins/Day

Beginner

Works well for

Mobility & Flexibility

Equipment needed

Foam Roller, Sturdy Chair*, Towel*, Tape*

* Optional

Master Scroll Breakdowns

Phase 1 Breakdown: Level Stance

with Dr. Mark Cheng

Learn how to use your calibration grid for one of the key Tai Cheng standing stances.

Phase 1 Breakdown: Front Stance

with Dr. Mark Cheng

Dr. Cheng breaks down the most important basic standing stance in Tai Cheng.

Phase 1 Breakdown: Back Stance

with Dr. Mark Cheng

Learn the third and last basic standing stance in your Tai Cheng practice.

Phase 1 Breakdown: Lift & Lower

with Dr. Mark Cheng

Learn the first move in the Tai Cheng sequence.

Phase 1 Breakdown: Phoenix Tail

with Dr. Mark Cheng

Dr. Cheng will teach you the second static move in Phase 1, Phoenix Tail, to help activate your strength and increase your range of motion.

Phase 1 Breakdown: Ward Off

with Dr. Mark Cheng

Learn the third static move in Tai Cheng's Phase 1, Ward Off and begin restoring your balance and loosening your joints.

Phase 1 Breakdown: Pull Back

with Dr. Mark Cheng

Dr. Cheng will teach you the fourth static move in Phase 1, Pull Back, that will help you develop strength in your legs and enhance mobility.

Phase 1 Breakdown: Press

with Dr. Mark Cheng

Learn the fifth static move in Tai Cheng's Phase 1, Press, and begin restoring your balance and loosening your joints.

Phase 1 Breakdown: Separate & Pull

with Dr. Mark Cheng

Dr. Cheng will teach you the last static move in Phase 1, Separate & Pull which will awaken your body's natural energy.

Phase 2 Breakdown: Push

with Dr. Mark Cheng

Learn Push, the first static move in Phase 2 and continue to develop strength and coordination.

Phase 2 Breakdown: Single Whip

with Dr. Mark Cheng

Dr. Cheng will teach you the second static move in Phase 2, Single Whip, to help build stronger legs and increase your balance.

Phase 2 Breakdown: Raise Hand

with Dr. Mark Cheng

Learn the third static move in Tai Cheng's Phase 2, Raise Hand, as it helps improve circulation and coordination.

Phase 2 Breakdown: Pulling Knee

with Dr. Mark Cheng

Dr. Cheng will teach you the fourth static move in Phase 2, Pulling Knee, that will help you develop better posture and alignment.

Phase 2 Breakdown: Bear Comes out of Cave

with Dr. Mark Cheng

Learn the fifth static move in Tai Cheng's Phase 2, Bear Comes Out of Cave, and begin restoring range of motion and control of movement.

Phase 2 Breakdown: White Crane Spreads Wings

with Dr. Mark Cheng

Dr. Cheng will teach you the last static move in Phase 2, White Crane Spreads Wings which will improve your quality of movement and mastery of Tai Chi.

Phase 3 Breakdown: Double Dutch Brush Knee & Push

with Dr. Mark Cheng

Learn Double Dutch, the first static move in Phase 3 and continue to increase your endurance, coordination and strength.

Phase 3 Breakdown: Play the Pipa

with Dr. Mark Cheng

Dr. Cheng will teach you the second static move in Phase 3, Play the Pipa, to improve flexibility and provide you with increased energy.

Phase 3 Breakdown: Sheathing Sword

with Dr. Mark Cheng

Learn the third static move in Tai Cheng's Phase 3, Sheathing Sword, a physically demanding move that improves strength and coordination.

Phase 3 Breakdown: Diagonal Punch Kick with Check & Punch

with Dr. Mark Cheng

Dr. Cheng will teach you the fourth static move in Phase 3, Diagonal Punch, that will help you develop better posture and alignment.

Phase 3 Breakdown: Withdraw & Seal

with Dr. Mark Cheng

Learn the fifth static move in Tai Cheng's Phase 3, Withdraw & Close, and engage multiple muscle groups simulatenously for a full body workout.

Phase 3 Breakdown: Cross Hands

with Dr. Mark Cheng

Learn the final static move in the Tai Cheng program, Cross Hands, and continue to hone your balance and coordination.

Nutrition for a Healthier Body and Mind

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Nutrition Center

Tai Cheng Related Content

Meet Dr. Mark Cheng

Dr. Cheng is a martial arts master and doctor specializing in modern sports medicine, with over 20 years of teaching tai chi. His common-sense approach to training is perfect for those new to tai chi. He combines classical technique, ancient practices and 21st-century sports science in a unique way.
Meet Dr. Mark ChengMeet Dr. Mark Cheng

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