TaiRoGa TaiRoGa® combines tai chi, aerobics, and yoga into a full-body workout that strengthens, stretches, and relaxes your body and mind in just one hour.

Wish you had time to do aerobics and yoga or tai chi? Now you can enjoy TaiRoGa® and experience all three in just one hour. This moderate exercise class focuses on heart health as well as flexibility, strength, relaxation and is enjoyable for men and women. We also offer Yoga classes and personal training. Cost: Free at City of Greensboro, free fitness class age 50+

Great centers! Must sign up in

advance. Limited spaces. Call:
Trotter: 336-373-2927
3906 Betula St, Gso 27407
Smith: 336-373-7564
2401 Fairview St, Gso, 27405

TaiRoGa®
At Trotter Active Adult Center
Tuesdays 5:30-6:30 pm
Wednesdays 9:30-10:15 am

At Smith Active Adult Center
Thursdays 5:30-6:30 pm

Yoga
At Trotter
Tuesdays 4:30-5:30 pm
Wednesdays 10:30-11:15 am
Thursdays 5:30-6:30 pm

For more info, go to www.TaiRoGa.com

ABOUT THE INSTRUCTOR
Nancy is an RYT-200 hr yoga instructor certified through Yoga Alliance and Triad Yoga Institute. She is certified in YMCA group exercise, Silver Sneakers, and practices tai chi through Silk Tiger School and ballroom dance with Tim Saunders. Nancy focuses on basic exercises and calisthenics modified to the individuals in class to build balance, postural alignment, flexibility, and strength concentrating on safety for back and joints. Through TaiRoGa®, Nancy offers a unique, interesting, and fun aerobic workout to strengthen and stretch your full body in just one hour.

07/25/2025

T'ai Chi [Supreme Ultimate] comes from Wu Chi [Formless Void]
and is the mother of yin and yang.
In motion T'ai Chi separates;
in stillness yin and yang fuse and return to Wu Chi.

It is not excessive or deficient;
it follows a bending, adheres to an extension.

When the opponent is hard and I am soft,
it is called tsou [yielding].

When I follow the opponent and he becomes backed up,
it is called nian [sticking].

If the opponent's movement is quick,
then quickly respond;
if his movement is slow,
then follow slowly.

Although there are innumerable variations,
the principles that pervades them remain the same.

From familiarity with the correct touch,
one gradually comprehends chin [intrinsic strength];
from the comprehension of chin one can reach wisdom.

Without long practice
one cannot suddenly understand T'ai Chi.

Effortlessly the chin reaches the headtop.

Let the ch'i [vital life energy] sink to the tan-t'ien [field of elixir].

Don't lean in any direction;
suddenly appear,
suddenly disappear.

Empty the left wherever a pressure appears,
and similarly the right.

If the opponent raises up, I seem taller;
if he sinks down, then I seem lower;
advancing, he finds the distance seems incredibly long;
retreating, the distance seems exasperatingly short.

A feather cannot be placed,
and a fly cannot alight
on any part of the body.

The opponent does not know me;
I alone know him.

To become a peerless boxer results from this.

There are many boxing arts.

Although they use different forms,
for the most part they don't go beyond
the strong dominating the weak,
and the slow resigning to the swift.

The strong defeating the weak
and the slow hands ceding to the swift hands
are all the results of natural abilities
and not of well-trained techniques.

From the sentence "A force of four ounces deflects a thousand pounds"
we know that the technique is not accomplished with strength.

The spectacle of an old person defeating a group of young people,
how can it be due to swiftness?

Stand like a perfectly balanced scale and
move like a turning wheel.

Sinking to one side allows movement to flow;
being double-weighted is sluggish.

Anyone who has spent years of practice and still cannot neutralize,
and is always controlled by his opponent,
has not apprehended the fault of double-weightedness.

To avoid this fault one must distinguish yin from yang.

To adhere means to yield.
To yield means to adhere.

Within yin there is yang.
Within yang there is yin.

Yin and yang mutually aid and change each other.

Understanding this you can say you understand chin.
After you understand chin,
the more you practice,
the more skill.

Silently treasure knowledge and turn it over in the mind.
Gradually you can do as you like.

Fundamentally, it is giving up yourself to follow others.
Most people mistakenly give up the near to seek the far.
It is said, "Missing it by a little will lead many miles astray."

The practitioner must carefully study.

This is the Treatise

THE TREATISE ON T'AI CHI CH'UAN
Attributed to Wang Tsung-yueh [Wang Zongyue] (18th Century)

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Yang Chen Fu’s grandfather
07/20/2025

Yang Chen Fu’s grandfather

Yang Luchan (Chinese: 杨露禅; pinyin: Yáng Lùchán; Wade–Giles: Yang Lu-ch'an), also known as Yang Fukui (1799–1872), was the founder of Yang-style tai chi, the most popular and widely practiced tai chi style in the world today. Yang Luchan was the father of Yang Banhou and Yang Jianhou and Grandfather of Yang Chengfu and Yang Shouhou.

Yang Luchan's family was a poor farming/worker class from Hebei Province, Guangping Prefecture, Yongnian County. Yang would follow his father in planting the fields and, as a teenager, held temporary jobs. One period of temporary work was spent doing odd jobs at the Taihetang Chinese pharmacy located in the west part of Yongnian City, opened by Chen Dehu of the Chen Village in Huaiqing Prefecture, Wen County, Henan. As a child, Yang liked martial arts and studied Changquan, gaining a certain level of skill.

One day Yang reportedly witnessed one of the partners of the pharmacy utilizing a style of martial art that he had never before seen to easily subdue a group of would-be thieves. Because of this, Yang requested to study with the pharmacy's owner, Chen Dehu. Chen referred Yang to the Chen Village to seek out his own teacher—the 14th generation of the Chen Family, Chen Changxing.

One night, he was awakened by the sounds of "Hen" (哼) and "Ha" (哈) in the distance. He got up and traced the sound to an old building. Peeking through the broken wall, he saw his master Chen Changxing teaching the techniques of grasp, control, and emitting jin in coordination with the sounds "Hen" and "Ha." He was amazed by the techniques and from that time on, unknown to master Chen, he continued to watch this secret practice session every night. He would then return to his room to ponder and study. Because of this, his martial ability advanced rapidly. One day, Chen ordered him to spar with the other disciples. To his surprise, none of the other students could defeat him. Chen realized that Yang had great potential and after that taught him the secrets sincerely.[3][4][better source needed]
After mastering the martial art, Yang was given permission by his teacher to go to Beijing and teach his own students, who would include Wu Yuxiang and his brothers, who were Imperial Chinese officials in the Imperial Chinese bureaucracy.[2] In 1850, Yang was paid by wealthy residents to teach tai chi to them. Among this group was Yang's best known non-family student, Wu Quanyou.[5] This was the beginning of the spread of tai chi from the family art of a small village in central China to an international phenomenon.[6] Due to his influence and the number of teachers he trained, including his own descendants, Yang is directly acknowledged by 4 of the 5 tai chi families as having transmitted the art to them.

After emerging from Chenjiagou, Yang became famous for never losing a match and never seriously injuring his opponents. Having refined his martial skill to an extremely high level, Yang Luchan came to be known as Yang Wudi (Chinese: 楊無敵; lit. 'Yang the Invincible'). In time, many legends sprang up around Yang's martial prowess. These legends would serve to inform various biographical books and movies. Though not independently verifiable, several noteworthy episodes are worth mentioning to illustrate the Yang Wudi character:

The House of Prince Duan, one of the royal families in the Imperial Palace, Beijing, employed a large number of boxing masters and wrestlers—some of which were anxious to have a trial of strength with Yang Luchan. Yang typically declined their challenges. One day, a famous boxing master of high prestige insisted on competing with Yang to see who was the stronger. The boxer suggested that they sit on two chairs and pit their right fists against each other. Yang Luchan had no choice but to agree. Shortly after the contest began, Duan's boxing master started to sweat all over and his chair creaked as if it were going to fall apart; Yang however looked as composed and serene as ever. Finally rising, Yang gently commented to the onlookers: "The Master's skill is indeed superb, only his chair is not as firmly made as mine." The other master was so moved by Yang's modesty that he never failed to praise his exemplary conduct and unmatched martial skill.

Once while fishing at a lake, two other martial artists hoped to push Yang in the water and ruin his reputation. Yang, sensing the attacker's intention, arched his chest, rounded his back, and executed the High Pat on Horse technique. As his back arched and head bowed, the two attackers were bounced into the water simultaneously. He then said to them that he would be easy on them today; but if they were on the ground, he would have punished them more severely. The two attackers quickly swam away.

In Beijing, a rich man called Chang heard of Yang's great skills and invited him to demonstrate his art. When Yang arrived, Chang thought little of his ability due to his small build—Yang simply did not "look" like a boxer. Yang was served a very simple dinner. Yang Luchan continued to behave like an honoured guest, despite his host's thoughts. Chang later questioned if Yang's tai chi, being so soft, could actually be used to defeat people. Given that he invited Yang on the basis of his reputation as a great fighter, this question was a veiled insult. Yang replied that there were only three kinds of people he could not defeat: men of brass, men of iron and men of wood. Chang invited out his best bodyguard, Liu, to test Yang's skill. Liu entered aggressively and attacked Yang. Yang, employing only a simple yielding technique, threw Liu across the yard. Chang was very impressed and immediately ordered a banquet to be prepared for Yang.

Origin of the name "taijiquan"
In Chinese, tai chi is now known as taijiquan (literally "taiji boxing"). But when Yang Luchan first taught in Yongnian County, his art was referred to as Mianquan (綿拳 Cotton Fist) or Huaquan (化拳 Neutralising Fist). Whilst teaching at the Imperial Court, Yang met many challenges, some friendly some not. But he invariably won and in so doing he gained a great reputation. Many who frequented the imperial households would come to view his matches. At one such gathering in which Yang had won against several reputable opponents, the scholar Weng Tonghe was present. Inspired by the way Yang moved and executed his techniques, Weng felt that Yang's movements and techniques expressed the physical manifestation of the philosophy of taiji. Weng wrote for him a matching verse:

Hands Holding taiji shakes the whole world, a chest containing ultimate skill defeats a gathering of heroes.
Thereafter, Yang family history holds that taiji began to be used in reference to the martial art, although it is not until the turn of the 20th century that there is firm written evidence for the term "taijiquan".

References
Wile, Douglas (1983). Tai Chi Touchstones: Yang Family Secret Transmissions. Sweet Ch'i Press. ISBN 978-0-912059-01-3.
Wile, Douglas (1995). Lost T'ai-chi Classics from the Late Ch'ing Dynasty (Chinese Philosophy and Culture). State University of New York Press. ISBN 978-0-7914-2654-8.
"History of Yang Style Taijiquan (Tai Chi Chuan)". 15 February 2019.
T'ai Chi Ch'uan - Classical Yang style by Yang Jwing-Ming June 2010 ISBN 978-1-59439-200-9
Wu, Kung-tsao (2006) [1980]. Wu Family T'ai Chi Ch'uan (吳家太極拳). Chien-ch’uan T’ai-chi Ch’uan Association. ISBN 0-9780499-0-X.
Yip, Y. L. (Autumn 1998). "A Perspective on the Development of Taijiquan – Qi: The Journal of Traditional Eastern Health and Fitness Vol. 8 No. 3". Qi: The Journal of Traditional Eastern Health & Fitness. Insight Graphics Publishers. ISSN 1056-4004.
Gu Liuxin, The Evolution of the Yang School of Taijiquan
"Historical Series Notes". Itcca.it. Retrieved 2015-07-09.
Peter Lim Tien Tek, The Development Of Yang Style Taijiquan
Davis 2004.
Yang Banhou 1875
Wile 1996, pp. 57–89, 135–153.
Li Jianqing, p. 37-38
"Taken from Wikipedia"

07/17/2025

What you need to know before you decide to skip a few meals in the name of weight loss.

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07/10/2025

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The Three Core Principles for Beginners of Taijiquan are: 1. loosening the arms 2. moving the waist 3. rooting into the legs. These fundamentals are essential to create correct structure, strong posture, smooth energy flow, balanced movement and gradually internal strength.

1. The arms are the extremities (final links) in the energy chain and must be supple, responsive, and coordinated with the body. This can be achieved by observing the core principles 四松三随 "Four Loosenings and Three Followings":

Four loosenings - Sink the shoulders (the *Jianjing* 肩井 acupoint relaxes); Drop the elbows (the *Quchi*曲池 acupoint retracts); Settle the wrists as if pressing on water (maintain subtle energy in the *Shenmen*神门 acupoint ); Extend the fingers (the *Laogong*劳宫 acupoint remains hollow).

Three Followings - Arms follow the torso (waist movement drives the arms); strength follows qi (coordinated with breath); shape follows intention (the mind guides the motion).

2. The Waist is the conduit of power, connecting the upper and lower body through rotational movements and driving Taijiquan’s spiralling energy. Waist movement is distinct from hip movement. Beginners often confuse the two, leading to excessive hip swaying. Its essence lies in the “three axes of motion”:

Vertical axis, the foundation of upright posture. (*Baihui* to *Huiyin* 百会-会阴 line forms the central axis);
Horizontal axis, like a millstone turning horizontally (*Mingmen* to *Shenque* 命门-神阙 line serves as the waist-rotation axis);
Sagittal Axis, that acts as the flexion-extension axis for forward-backward undulating motions.

3. Rooting into the legs is the foundation of Stability. Ground the body like roots of an old tree to develop strong legs that act as the base from which all power originates. The core Principles for rooting are the 三沉四稳 "Three Sinkings and Four Stabilities":

Three Sinkings - Sink energy to the the feet (qi to *Yongquan*涌泉), feet planted on the ground;
Sink force to the hollows on the knees (jin spring-loaded to *weizhong*委中);
Sink intention to the earth’s core (rooting like a tree).

Four Stabilities - Stability when single-leg weight-bearing;
Stability in transition between empty and solid (catlike footwork);
Stability in rising and falling (screw-like spiral boring motions);
Stability in explosive force (spring-loaded push off).

These methods interlock to form Taijiquan’s energy cycle: Loosened arms channel energy to the extremities. A mobile waist trains multidirectional power and circulates energy through the meridians. Stable legs generate power from the ground.

07/04/2025
02/15/2025

The Lorax knows.

02/15/2025

We should all do this.

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Wednesday 9:30am - 11:15am
Thursday 4:30pm - 6:30pm

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