SUN STYLE including

Tai Chi for Arthritis



including 24, 37 & 42



modified Sun/Yang  












[ What is Tai Chi? Qigong? [ Class Descriptions
[ Basic Class Information

[ All SUN Style including Tai chi for Arthritis and Arthritis Foundation Tai Chi

[ Guidelines, Polices and Procedures

[ Tai Chi For Health A modified Yang style

[ Frequently Asked Questions about Class

[ Yang Style Cheng Man Ching Form


[ 5 Element Qigong and 5 Element Form




Basic Class Information


  • Classes are taught in a group setting with personal instruction given. Everyone learns at their own pace. One to one classes are also offered. Contact Cathi for more information.

  • Safety during class time is our number one priority so please exercise to your own comfort level. See guidelines for your specific class. Always ask questions!

  • You may join a class even though the session has started. Please call! Class fee will be prorated and/or you will double up during the remaining weeks or use the 2 Saturdays to equal 12 weeks.

  • Class sizes are limited pre-registration is required.

  • Students who register and pay the full scheduled session fee will receive printed or emailed warm ups, cool downs, qigong, form booklets with pictures (if pictures are available) and discounts on DVDs. 

  • Restrooms are located nearby at all class locations for breaks and changing.

  • The Studio is located on the second floor of the Penstar Office Center. There are wide and well lit stairs at all entrances. There is an elevator located at the main entrance to the building. Please indicate on your registration form if you need special assistance.

  • Please use front parking lot and main entrance for evening classes at the Studio location. All parking lots are paved, well lit and snow is removed for your convenience.

  • Snow Cancellation: Tentative policy: If schools are cancelled due to snow in the town that the class is held, day time classes will be cancelled. Please check home page on website or call for day or evening classes during snow storms!

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Guidelines and Policies


  • Classes are open to any person provided they can participate without assistance in class.

  • Beginners and those who have special health concerns are always welcome.

  • While Tai Chi consists of gentle movements, and when practiced correctly, pose minimal risk for injury, you should always consult your medical professionals if you are in doubt of your ability, have had a recent injury or if you are new to exercise.

  • Participants are required to work within their own comfort zone at all times and are encouraged to rest at any time if needed and to .

  • Rest can range from standing up with less bend in the knees, standing up and moving the limbs, sitting in the chair to practice the form, to sitting in the chair and not doing the form but visualizing the form.

  • Comfort zone means to do things that are comfortable. You must listen to your body and if there is any discomfort, stiffness or strange feelings stop and ask for assistance in your stance or posture. If uncomfortable movements continue then it is advised for you to seek guidance from your medical professionals.

  •  Participants are required to do gentle warm-up exercises before they start and cool-down exercises afterward. (Even if arriving late or leaving early) Warm-ups prepare your muscles and mind for tai chi and cool-downs help to release muscle tension. Both exercises help to minimize injury.

  •   Participants who have chronic conditions are required to wear shoes.

  • Each student who registers for full scheduled session will receive a set of guidelines and a release form that the student will read and sign. The set of guidelines are yours to keep to refer to.

  • Classes are non refundable unless there is a serious personal illness.

  • Each student who registers for full scheduled session, will be allowed to make up a missed class by attending any other class in that session. There is  one scheduled make up day set during the session -usually the last Saturday of the session. Make up classes are only during the current session.

  •  If you know of someone who would like to take the class but unable to afford fees, we will be setting up scholarship funds in the future.

  • Scholarship fund: Contributions to a scholarship fund for those who are less fortunate are welcome. If you are a senior ( 65 years and up) and can afford to pay the under 65 y price ( $6) and wish to contribute the difference of $2 to a scholarship fund that is an option. This is not tax deductible.

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Frequently Asked Questions

  What Class Do I Start With?

Every class we offer is based on the essential principles of Tai Chi. The styles, length of form and postures or movements may differ slightly. We offer different classes for different physical abilities and interests. Everything depends on your goals, your personality and schedule. All are fun to practice and each class has depth to enjoy after the initial form is learned.

  • Tai Chi From the Arthritis Foundation and Tai Chi for Health are two great beginning classes that can be taken by any one with any ability even though their name indicates a target population. These classes  contain many Qigong movements that aid in breathing and relaxation.

  • Five Element Form and 5 Element Qigong and Soaring Crane Qigong is also a beginning class but is slightly different because of the theme. This can be taken in conjunction with other classes.

  • Yang 37 Short Form, Sun 73 an 42 Combined Forms are more vigorous and longer.  If you are looking for a more traditional form these are the classes. We will using advanced warm ups, Qigong and "play" with additional movements. Beginners who are active even if they have mild chronic conditions can join these classes;.

Please read class descriptions and call Cathi if you are still in doubt.


  What Should I Wear or Bring?
  • Comfortable clothes - Wear loose fitting, soft, friendly clothes. Consider breathable fabrics and layers to keep you cool as you practice harder

  • Shoes - Wear flat well fitting shoes that are clean and indoor dedicated. Snug supportive walking shoes can help maintain balance and provide cushioning during class. If the weight bearing joints in your knees, hips and or spine don't need the support of a walking shoe, then you may choose to wear a pair of cloth, rubber or cloth soled shoe. If you have any chronic circulation conditions or diabetes, shoes are mandatory.

  • Water bottle - You should drink plenty of water before, during and after class to replenish the fluids you lose during exercise

  What Should I Expect From The First Class?

Arrive early to read the class guidelines and  sign the release form. Class starts on time and ends on time! Questions on personal form correction is done during class or sometimes after class.  Then class usually begins with a greeting, then a walk, and a circle with sharing time or introductions. Warm ups, standing Qigong, form instruction, and lastly cool-downs. Time flies! The first few classes you may feel a bit awkward but as you play with the movements at class and then at home, they will  become more familiar. Typically if there are more advanced students in the class they will surround you and you will be directly behind the instructor. It will be easier to learn that way. And then you are no longer new to the class!


  When Will I See The Benefits?

It is written that with the first breath in Tai Chi and Qigong, The Remembering Breath,  your body relaxes. We practice the form to learn about ourselves. When we focus we relax. When we relax we learn the form and the Essential Principles easier. Then in time you may find that your steps are lighter, breathing deeper, and your muscles stronger.

The key is to practice, have patience and have fun!


  How Long Will It Take Me To Learn A Form?

I have seen the " Aha" expression of understanding the essential principles of a form in as short as 2-3 weeks but generally, you will become familiar with the basic sequence of the shorter forms such as the Arthritis or Diabetes/Health in 3-6 months. The longer forms may take 6-12 months. 

Once familiar with the movements, the focus shifts onto the depth of each movement and form, and how to apply this depth to your every day life.

Do not be discouraged by these numbers. The key to understanding is practice, asking questions and relaxing in movement.


  How Often Should I Practice?

Take your time getting started. Try 10 minutes each day and work up to 40-60 minutes. You can divide your Tai Chi throughout the day or do Tai Chi all at once. Always take the approach that Tai Chi is playing not practice. In fact, in China they refer to playing Tai Chi because there is so much depth in the movements.

The warm ups, once learned, can be done continuously as a form and they take about 10 minutes to finish. Add on each class instruction to your play. Move around and have fun.



What Happens If I Forget The Form At Home?


When you do something over and over your body and mind "connects" and remembers the movement. Sometimes if one "try's" too hard the form can't be called up from memory. The key is to "just do it".  Imagine the form. Allow your body to move and flow.

In the beginning there is no right or wrong way to play. When you come to class your form will be corrected and over time you will feel the flow of movement without thinking. That is just the beginning. Soon your "flow" will spill into your daily life.


  Isn't Tai Chi Just for Older People or Someone Who Is Sick?

It's true Tai Chi and Qigong improves the quality of life for seniors or people of all ages who have illnesses or chronic conditions. The benefits have been proven in studies.

However, Tai Chi has been taught to professional sports teams to help the athletes with their cross training for calm focus, agility and flow. We have all heard about "getting into the zone". In Tai Chi and Qigong, one is very much focused.

For those who are in need of rehabilitation after a sports injury or operation, Tai Chi is a gentle exercise. Do however, consult your medical professionals before beginning any exercise.


   What Does Mind, Body and Spirit Mean? Is Tai Chi Religious?

The mind is the most important aspect of health. It’s a universally accepted fact that the mind controls the body. Positive attitudes and strong minds help to heal. Tai chi teaches the student to be aware of the intrinsic energy from which he or she can perceive greater self-control and empowerment. Tai chi helps to relax and improve concentration. To practice tai chi one must be present and mindful of what they are doing at that moment.

Spirit in this context refers to feeling good rather than “spirit” in the sense of religious spirituality. At times after practicing Tai Chi you feel rejuvenated and it is so powerful in uplifting one’s sprit and energy.


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