Learn Tai Chi Online with Jet Li's Online Academy - Lesson 1

Jet Li's Taiji Zen Online Academy teaches Tai Chi Chuan with a unique principles based approach. It is well-suited for beginners learning Tai Chi as well as more advanced students.
This video will teach you the kinetic concept of Péng as part of the Taiji Zen Online Academy curriculum. It is the first of the 8 Tai Chi Chuan kinetic concepts which together with the 5 steps make up the 13 fundamentals of Tai Chi Chuan.
Péng is an energy of continuous outward expansion. It pushes out in all directions to create a protective buffer around the core. It's often described as the fundamental energy of Tai Chi Chuan, and applies to all Tai Chi Chuan movement.
Transcript:
Imagine that you are surrounded by a bubble of energy that can literally bounce off any incoming force.
In this lesson you are going to learn about a Taiji Zen Essential known as Péng, which means Expansion. Now Péng is the first in a series of Tai Chi Chuan Essentials that you are going to be learning in each Duàn, along with a movement that is going to express that Essential.
But Péng is not so much a movement or a technique, as it is a Kinetic Concept. It is an energy that you are going to learn how to put in any movement that you want.
To help make it easier for you to learn each movement by yourself, I am going to break down each movement into three pieces.
We are going to look at the footwork first, and then in the next pass we are going to talk about the hands and the waist and the third time through I am going to talk about the energy and the feeling that you have with each movement.
LOWER BODY
Let's take a look at the footwork first. Stand with your feet together, hands relax by your sides, the knees are slightly soft, the hips are a little bit soft and your head is floating up towards the sky.
Neutral Position
Now shift all the weight over to your right foot and your left foot floats up a little bit, then steps out to the side about shoulder width. Then evenly distribute the weight over each feet.
Both hands float up into the air, about shoulder level. Then everything gets heavy, the elbows sink down, the hands sink down, the knees bend and the hips sink down as well. Palms are pressing down right about to hip height.
One: Turn and Hold the Ball
I shift my weight onto the left foot and pivot on the right heel to the right, about 90 degrees. Now my weight right here is about 90% on the left foot and only about 10% on that right heel.
Two: Hold the Ball in Empty Step
I now shift my weight onto the right foot, bringing the left foot into an empty step. So there is no weight on this left foot and it is just tapping the ground right in front of the right.
Three: Step out
From here my left foot steps out, just at an angle by the other side of that round brown circle on the front part of your mat, landing heel first. In fact, whenever you step out like this you land with your heel first, but very lightly so there is not a whole lot of weight on that front foot.
I sink down into my stance and my front toes pivot in about 30 degrees. Still about 60% of my weight is back on the right foot.
Four: Sink and Gather
My feet and my weight pretty much stay in the same place. I simply sink down into the step, just kind of get down into it here.
Five: Expand Forward
I now shift my weight into the front foot, turning my waist as I go and as I finish I sink down into the stance and my right toes pivot inwards slightly.
Back to Neutral
I shift my weight back, step by side by side and let my hands float down as my knee straighten, my spine straightens, my head flows up.
The weight shifts back over to the right foot and I step my feet together and that's the entire sequence of Péng.
UPPER BODY
This time through we are going to take a look at what the hands and arms, basically the upper body, is doing.
One: Turn and Hold the Ball
So I am rotating my body with my left leg as the axis, turning my toes out and then I am going to put my hands out into a holding the ball position.
My right hand rising up like the top of the ball, about shoulder level, my left hand coming under and cupping the bottom of the ball, hand right in front of the navel.
Two: Hold the Ball in Empty Step
Keeping my hands right where they are, I shift my weight forward and step in while my waist is turning slightly to the right.
Three: Step out
Again, the hands are staying in the same place. My left foot steps out into its position.
Four: Sink and Gather
So from this position, my hands still in the same spot I sit down into my stance, just sitting down a little bit deeper. Rotate from the waist more towards the right, letting my hands trail my body's rotation.

[@deborahhatswellbbrinv]

at age 48 riddled with degenerative bone disease, putting weight on due to lack of mobility, started with this one move 4 days ago, and it is helping with the pain, helping me to move more than i ever had, and its so gentle to do. i would recommend this to anyone in a similar position. looking forward to learning the next move when i have this one perfect thank you

[@kraftykritter10]

+debbie c/h Thank you for saying something about your problem cause I have 2 ruptured disks that are degenerative. Ive been wanting to do this for a while so I will try this!

[@deborahhatswellbbrinv]

its really helped me, it takes a while to get the routine down, but dont give up it suddenly just clicks, and to be honest im eating healthier and feeling better than ever. sorry to hear about the disks, but if you can strengthen the muscles around it, it does give a little ease in the pain.

[@kraftykritter10]

Ty for your insight! Im gonna start to eat much healthier too. I have been eating tuna and baby spinach and its awesome! But I will find a way to strengthen the muscles too! Ty! :) I hope your degenerative bone disease isnt giving u much problems!

[@deborahhatswellbbrinv]

im having serial casting done on my legs now so not easy, but i was comfort eating constantly, luckily iv been able to stop that now :) just take it easy and go slow and a little gentle stretching and youl be feeling better in no time

[@kraftykritter10]

Ok :) I hope you get better soon!

[@patriotsongs]

I don't understand why so many people have a problem with the mirrored action. That HELPS most people. If you've ever taken a Tai Chi class where the instructor does not mirror what the class is doing, you will understand that. For the rest of you, just MIRROR HIS MOVEMENTS! You're making it complicated, and it's not. I'm thrilled to find these videos. I haven't done Tai Chi in several years, but watching this brings it all back. Thank you to the instructor and Jet Li. Excellent video.

[@alextrezvy6889]

I confirm. Mirroring is less brain loading than translating.

[@MrAtalon]

This is confusing because it is not explained. As a beginner and never taking instructor lead classes I would expect to mirror his movements. Then when the close up shows his hands and movements reversed that adds to the confusion. The best analogy I can think of off the top of my head is that in the military if someone salutes you with their right hand you return the salute with your right hand. Not the best example but I think you can get what I am trying to say. For the true beginners it should be explained and consistent.

[@oleshotokan]

Too messy with all the effects !!

[@aybalaakcay1385]

I've been looking for a waterbending master for so long, thanks....

[@GhostWriter_369]

Me too..🌊😌

[@dortiz2009]

Learning this on my overnight shifts to pass time, and wish all my fellows inner peace

[@superjajamen]

The amount of energy I felt between my hands was amazing. We really are creatures of opposite forces. Containing these two energie and dancing with them have more than what it seems :)

[@BenKuai]

Really clear instructions from multiple angles. This is world class quality.

[@charlestan2021]

Have looked at several taichi beginner's video..this one is most easy to understand, helpful with the different camera angles and the floor mat ..so much easier to learn

[@raul7293]

May 29, 2020. Still in quarantine. This comes VERY handy. I really really appreciate this. Thank you Thank you Thank you

[@SusanCallHutchison]

Brilliant. The visual clues about how weight is distributed, coupled with the aerial view (of COURSE that's the best way to visualize it!) and focusing separately on the lower body, then the hands, shoulders and waist, then the energy you feel put this video ahead of all the other beginning videos I've tried.

[@jenniferbelton5689]

Clear demonstrations. Best I have seen!

[@zatrusofnietzche2281]

Get down, get down. It's funky town. Feel all that heavenly glory. Excellent video.

[@nadeemqasimkhan4972]

Hey everybody i really love to play kung fu or karate i am near about 60 but by the grace of Almighty i am much better now coz my job on news camera operator unfortunately i was a karate student in Bando Style but in early aged i saw chi power i be come carzy and think i must to learn chi power so i will try my best level to learn chi power. In Pakistan we dont have chi club so i will willing to get it sooner or later....... Thanks Taiji zen academy n team too Almighty bless you all

[@kenpogodan]

The Taijizen program with David Dorian Ross and Master Wang was excellent. I hope it returns soon. Anyway....for those who are criticising the academy and it's teachers I suggest it isn't productive to attack their character. Instead..What positive comments do you have to offer?

[@manickreations]

For the first time since trying to learn through other videos this is the first that it seems to come easily and naturally,I am facing multiple health issues and looking to find peace and strength to combat them with,this is the first time I felt a power or spirit of the movements as I learned them....can't wait to learn more, thanks 😊

[@simplica1]

This is great as its very detailed explanation. A floor matt with those markings is a great idea too!

[@alfonshomac]

You must be careful *NOT* to shout, "hadouken" lest you hurt somebody.

[@krstrois4950]

Ahahaha!!!

[@osaze61]

Very good, simple instruction with repetition and no confusion.

[@MidianUK]

Love the presentation style. Crisp, relevant and not fuzzy at all. Well played.

[@noisydoll168]

Oh, the visual effects are very nice and helpful here! I appreciate the level of explanation being given and the markings on the mat help illustrate the spacing of the footwork.

[@BitsofEverywhere]

Thank you. I love your instructions, they are informative and easy to follow along. I've been wanting to learn for ages, but always put it off for some reason. I guess everything happens at the right time and now is the time.

[@MastaChichi]

I'm so happy to see this guy. I have his giam tai chi from 09'. ☯️

[@MarcosOliveira-yz6bh]

Very nice! Congrats for the amazing experience. Thank you and Jet Li.. Whitout forget the whole members of this beautiful project.

[@theresa2245]

Awesome! What a perfect way to teach this incredible modality! Thank you.

[@garethgascoine3307]

This does appear a great lesson. My small issue is he is explaining the moves beautifully but I'm having a problem cause my hearing an visual senses are opposite. When saying left hand/foot he is moving his right. Do as you say or do as you do?.

[@owpeterj]

Apart from previous comment, this is lovely and clear illustration, so gentle and full of the inexorable. Thankyou.

[@winfielddixon5166]

Interesting, this must be what Jet Li looks like without makeup!

[@debraflagg6566]

Thank you for simplifying this. I know nothing about Tai Chi and this was very helpful

[@kylelockton56]

Best presentation by far!

[@MsLovemusic59]

Where's Jet Li?

[@mercedesgodinez3582]

+MsLovemusic59 good question.. he is no where here!!

[@mercedesgodinez3582]

+MsLovemusic59 good question.. he is no where here!!

[@bjarnesmith640]

+MsLovemusic59 Out cashing the checks.

[@HillardEarl]

Read it again. This is it.

[@mercedesgodinez3582]

HillardEarl What do you mean - This is it.???

[@mar1le]

Merci pour vos leçons, elles sont très bien expliquées....Thank you

[@pparturo2007]

Excellent on all ways. Excellent way to show or teach anything. I salute you. Bravo!!

[@haleys.7566]

I appreciate this so much! I spent several months studying Taiji & Hanyu, but had to leave. I'm looking forward to going through these video's to continue learning!

[@thevegasdeejay]

Great video, wonderful graphics. One of the best videos I have seen on youtube concerning Tai Chi. Thanks for posting this at no cost to the viewer. I was looking for videos from other users that posted comments, but did not find any.

[@Thaibudaespana1]

Thank you so much for this detailed video. One of the best I have seen in MANY years as a practitioner of Tai Chi/Kung Fu. -^-

[@thedailyflowshow]

Thanks Aren - the TaijiZen team did a great job in helping to make an all-round great program. I'm glad you enjoyed it!

[@peacebe2u480]

Must be a bad performer.

[@wongk.l.4647]

I did not see the benefits of Tai Chi and Yoga when I was in my 20s. But as I am approaching 40 now, simple exercise like these will help to strengthen the joints and stretching the muscles in a very passive and gentle way.

[@DavidDorianRoss]

Thank you for all your comments and questions! I appreciate your interest - I am also on my other youtube channel (just click on my name above). I even have free daily live-stream classes if you'd like to join us. Be well!

[@roddyg3692]

David-Dorian Ross Grandmaster Dorian Ross, I purchased your feature video series from The Great Courses: Essentials of Tai Chi and Qigong. I have been watching these videos, but I also have been training on Tai Chi Yang style long form for over a year and a half from a 74 y.o. South Korean Grandmaster who comes from a family legacy of over 100 years of martial arts in Taek Won Do, Tai Chi, Hapkido, and Kung Fu. I understand the movements you are performing although they are different in application from what I know. Are any of your moves related to the Yang style long form of Tai Chi? Or did you mix styles? Be well, Very Respectfully, Rod Garrido

[@DavidDorianRoss]

Roddy what a great question! There is indeed a difference (though slight) between the Yang style long form and the 24 form. The Short Form - also sometimes known as the Beijing Style - was choreographed by a committee of Taiji masters in 1959. It was intended to be a "Simplified" routine - easier to learn, easier to teach, and easier to explain. The emphasis was less on practical application and more on the exercise of the form itself - and therefore some transitions are larger, and there is a subtle difference in footwork. I hope that helped answer your question - thank you for asking!! And btw - I appreciate the respect. But I would not call myself a Grandmaster of anything - just a perpetual student, always learning about an art I love very much, and always grateful for the opportunity to share it with others. Peace!

[@roddyg3692]

Thank you for clarifying my question. Very Respectfully, Roddy

[@luannascimento4210]

yulieliebunito

[@RetroPablo_74]

@David-Dorian Ross where can I get this matt? 😊

[@1operamom]

I have been waiting for someone to produce a mirror image video of Tai Chi. Wow, thanks.

[@peacebe2u480]

Good grief. You want mirror taichi routine? Here... sherrytyng55 go and search her videos.

[@Greyshirk]

I have no reason to be learning this. I just wanted to try. And honestly, its pretty cool (despite the fact im still trying to learn the footwork) My legs despite not having it down feel good and I enjoyed following the motions. This is really interesting.

[@sevkimartin]

Perfect instructions: Camera angles and mirrored image really helps a lot. This should get me going ona nice path untill i find a master.

[@igormalusevic]

the other left and right foot? Because when you say shift weight to you right foot you show that you shift weight ti your left foot and vice versa. Little confusing. Or is this do on purpose for easier learn over YT?

[@junhe6348]

+Igor Malusevic He just take this VD from mirror, I guess :)

[@Jauntygibbon]

the idea is that you mirror his action, so his left is your right etc

Every video is actually the same. It's all a mirror image. Their right is your left, & vice versa. I honestly don't know in my Taijiquan class if I should mirror my instructor, or do as they do (they go to the right, I go to the right; but then it seems I'm not working in sync with them). I honestly believe the actual way to practice is to set up a reflection of the video, & copy the actual reflection so their right is your right, & their left is your left.

[@mh-ow9ej]

Using his left movement for my right movement, and his right movements for my left., very thoughtful

[@spacoverman]

Hi, Bruce Lee here. Sitting here with Chuck Norris and Mohamed Ali. really enjoying your vid Jet.

[@RocknRollkat]

+spacoverman Steven Seagal checking in.........................

[@huggybear539]

+spacoverman I'm chuck norris and I know jet lee and I .. I.. I dont think this is him..

[@jeadte]

Hahahaha, awesome comment award needed for you. Hahahaha

[@FokakMenny1]

We need Jet Li . We love him .

[@g.rdhamotharan7242]

I am Indian Tamilnadu State your my great Master tq

[@МарияДолгих-г1ч]

Джет Ли крутой парень. Он чемпион Китая по восточным единоборствам. А его фильмы - это супер. Правда последнее время он стал меньше сниматься. Интересно, что он стал делиться своими знаниями с широкой аудиторией. Это уникальное явление...

[@Woodzal]

Amazing tutorial! One thing that you should consider adding though, is when to breath in and when to breath out exactly.

[@simplica1]

When i started my master said not to worry about the breathing until you learn ti use Qi.

[@vw9502]

@@simplica1 When you learn tai chi, you are learning to use Qi. ;)

[@neallinville1708]

I would've like to have seen Jet Li. I know I did Yang Style Tai Chi for at least 10 yrs and it feels Great .Doing it and i used to get lost in the movement, so yes it's good for Body and Mind. Bjare Smith is probaly right about Jet Li though. LOL. I Can't Wait to get started again.!!! D. Neal

[@Jasondeco]

great, the behind view is so important for me, to adapt the movements. thanks :)

[@brettweerasooriya3776]

Most of the time I was figuring out his left and my left. Maybe an over head camera would work better?

[@MikeSoric]

What a great concept. Really liked the structure of the session. Not quite sure which Form you are doing but will persevere watching. I would prefer that you encouraged that your Right foot was more straight ahead so that you had better Hip, Knee, Foot alignment as you sent your force forward. I think the twisting of your knee over a few years might cause you potential health issues. Thank you for letting us join in and continue our learning.

[@linneajohansson107]

I learnd from another video on youtube that one should not bend the knee so it go further than the toes ..and it looks like you do this.. then one will develope a kneeproblem they said on the other video because the whole bodys weight will be on the knee if you go further out

[@julyol119]

Linnea Johansson Yeah in Karate we also learned never to bend over the toes. Just go as far as the toes.

[@alexjacoli6176]

Linnea Johansson Yeah, that's what Master Wong says.

[@joshpickles9022]

This is the difficulty with learning from videos. Without a skilled instructor you never know if you're training correctly and can risk injury. Also you never really know who these videos are made by and where they came from. You can sink your knee beyond the toe but only when sitting back and even then your hips need to be in the correct position. If you're going to learn from videos probably best not to let your knees go beyond your toes by more than a couple inches and not at all in forward stances.

[@gailmeeks7109]

I also learned this in belly dance

[@tomfung2753]

besides causing unnecessary pressure on the knee when it is bent over the position of the toes, you will be off balance easily . one will feel this in later stage of push-hand in tai chi .

[@weezahriah]

At 2:45 do you mean left heel? ( you said about 90% on the right heel, but you left heel is up not right ,,,,or are you just doing mirror image and even though your lifting left you want us to do right?

[@weezahriah]

never mind I read the coments below and see it is mirror to make it easier to follow , got it now!

[@mikeshinoda2806]

I love yoga but I dont like to sit on the floor. So I learn about Tai ji. It works great for me ::D thanks

[@bruderschaftg]

where can I buy the mat he is using

[@RetroPablo_74]

Did you ever find out? I'm looking for one!

[@jedimind5337]

can i change the template from left to right? as in, right foot out then hold the ball on the left side...

[@CottonBoxer]

hold the ball with you top arm so that you elbow is not horizontal, but rather oblique. the way you show it is an exaggerated modern version that's been accepted as correct by many, even though it is incorrect. u will feel more comfortable the correct way any how. try it, to see how it feels more natural. xie xie

[@RaphaelCGA]

Yep the elbows should be heavy, the wrist light and the arm should be one fist length away from the torso... if you do it the way I've been taught to do it. It keep things relaxed and loose, allowing you to relax into the pose.

[@peacebe2u480]

@@RaphaelCGA You dont feel the way you hold the ball look like limped arm at all? Relax n sooong is different feel. Anyhow, there are many approaches to how to do *peng*, relaxation can be generated in many ways while doing *peng*, wide range motion approach can generate relaxation too.

[@yang2084]

It's very elegant and beautiful, and the background is well arranged.

[@peacebe2u480]

Elegant n beautiful? What were you watching? Nothing elegant about his movement! Beautiful? You must be having a nightmare. Good grief.

[@sarahjonorman5628]

This is a really well done video.

[@tiddevanreijn]

thanks a lot, im very pleased to try and hope to have a suc6 , sadly its little bit confusing as on the main where to stand in the middle is in reverse of the right from you above, its makes hard to have now which i need to follow during to tell your right feet and i see you are doing the left feet instead.. anyway many thanks

[@pritchooo]

I'm sore, but happy. I am going to look into the risk of injury to the knee's.

[@zalc_]

Does anyone know what is the name of the mat with the ideograms he is using and where can I get one? couldn't find it online

[@gus888xyz]

Thanks for your instruction

[@knspeck]

Is there a mat with the foot positions available for purchase??

[@yournameismy]

So he says weight on the right leg but puts weight on the left leg.. confusing

[@joansullivan8821]

Yes, I'm struggling with that.

[@HandgunMadness]

He's recording the video in a mirror, if you watch the above view in the corner you can see his true position and it's inverse.

[@redder143]

What size is his tai chi mat??? I want to have that with pattern too.

[@Markus2976]

were can i get this map on the ground?

[@Rathma111]

yes, where can i get it?

[@cachaslokas]

maybe you dont need it if you concentrate on four cardinal points: north south east and west...?

[@poczytajmimamo4048]

I am getting confused with the feet, I see right and you're saying left. Does it mean I have to do it in a mirror view so your right is my left? Thanks

[@nicewealtfoundation]

It's a confusion with right side & left side. Plz. check it.

[@ricmccarthyjr7275]

One of the BETTER Demonstrated & Produced How 2 Vidz on ANY Subject - NO "Ad Lib Script"-"MTV" Video School Jump Cuts & Pay'd by The "Word Narration" - A Pleasure to Watch - Listen AND Do

[@16aanyaprajapati19]

does anyone know where can i find that map? i dont know the name of it so it is difficult for me to find it in google or amazon

[@luisblake]

Great, thanks, from Colombia.

[@eliseocincoiii2517]

I tried the movements, bit confusing, great.

[@himanshumudgal513]

What about breathing ,how it is to be synchronized with movements?

[@rajakrishnamoorthy6617]

How many times should I practice in a section

[@neontoast2493]

Does anyone know where I can find a good tutorial on the Yang branch if Tai Chi. I know they're very similar, but I prefer that one

[@feiwong70]

will there be any instruction how to incorporate proper breathing with each movement?

[@phuongang997]

Very helpful, thank you so much

[@jennacraftytatlady1624]

Great Video :) Now I understand Movements :)

[@ginagina1716]

Super 👌 świetny pomysł z tym widokiem z naszej strony 😍

[@torigrant5777]

Where can I buy the floor mat you are practicing on?

[@rz65j8]

Why the insert picture is not the as the main picture?

[@masteryangchieung5119]

When should we do it?

[@lynealjenkins]

WHAT AM I DOING WRONG?? When I step back, if I try to land on my heal, I lose my balance. It doesn't matter how many times I try this, I only keep my balance when I land wrong on my toes. Please help. Thanks.

[@kristhomas4039]

What style of tai chi is this ?

[@kellyvandiessen3488]

Thank you, this is going to help me a lot :)

[@letc8682]

This is cool. Thanks.

[@technicalexpress8189]

How many times do this exercise?

[@cayansabahattinoncel]

Where Can I find the mat you are doing tai chi on it? Is there a special name? Is it essential to buy it?

[@jonmanilenio]

weird that it's the left foot that's opening instead of the right foot. though i guess it's all the same as long as you open the legs.

[@natashaz2431]

The best teaching approach I've encountered so far. Beautifully explained. Many thanks for sharing. 🪷

[@JupiterLance]

Im sorry to ask but what does this energy do

[@noonenowhere6920]

Very clear explanation, my thanks. Like, favorite & subscribe.

[@sandramike5486]

Is this style/type of tai chi good for self defense??

[@jake2542]

hi does anyone knows were I can buy the tai chi mate

[@peacebe2u480]

Go to kungfu direct online store. Probably they sell. Pants, shoes, etc etc

[@LaitoChen]

Fishies! in the back drop! cute!

[@judepriya]

Thanks a lot for the video. Movement is just like my master teaches us, guess camera has some issue. Right and left what here he says is different from what in the video. I think the what he says and does is right but since camera is mirroring it shows wrong to us

[@dakota-ruby]

I like the presentation, I would like to buy the whole DVD. can you tell me the title?

[@chriswolfe7830]

Does anyone know where we can get the mat he's standing on?

[@nathanodom7702]

Find a mat by chance?

[@neallinville1708]

Hey Taiji Zen, What Style is this Taiji,? I was practicing Yang Taiji, Then Chen Taiji but that was before DVD's . Both were VHS Tapes The Yang by Terrence Dunn ,The Chen Style From Acompany called Black Panther Productions and I also bought the Fighting Applications for the Chen Style . The Chen Style was mostly Hard with a few Soft Techniques . I am glad you uploaded this because I forgot the moves in BOTH Styles and I have Severe Scoliosis and that will help my PAIN and align my Back some . Thank you Taji Zen. D. Neal Linville

[@DidiyogasalsastudioTM]

very good information namaste didi yoga master

[@rickegan4096]

Are there more videos?