March 13, 2007
Cloud Hands - Yun Shou
Bibliography and Links
Arthritis Therapy - Exercise: Tai Chi and Qigong
Relaxed, Resilient: The Physical Foundations of
Mindfulness. By Will Johnson.
Boston, Shambhala, 2000. 137 pages. ISBN: 1570625182.
The Alternative Medicine Foundation
American College of Rheumatology
American Occupational Therapy Association
Anatomy of Hatha Yoga: A Manual for Students, Teachers and Practitioners.
By H. David Coulter. Foreword by Timothy McCall. Honesdale, Pennsylvania,
Body and Breath, 2001. Index, bibliography, appendices, 623 pages.
ISBN: 0970700601. MGC. 2002 winner of the Benjamin Franklin Award for
Health, Wellness and Nutrition.
Anatomy of Movement. By Blandine Calais-Germain. Seattle, Washington,
Eastland Press, 1985, 1993. Translated from the French by Nicole Commarmond.
Index, 289 pages. ISBN: 0939616173. MGC.
Arthritis and Chinese Herbal Medicine. By Pi-Kwang Tsung and Hone-Ven Hsu.
Oriental Healing Arts Institute, 1993. 32 pages. ISBN: 0941942252.
Arthritis and Exercise Google Search
Arthritis and Qigong Google Search
Arthritis Exercise. By John H. Bland, M.D. 12Kb.
Arthritis Exercise Book. By Gwen Ellert. 108 pages.
Arthritis, Exercise: What You Should Know. By Maria Rippe, RNC.
The Arthritis Foundation of America
The Arthritis Foundation's Guide to Alternative Therapies. By Judith Horstman.
Editors: William J. Arnold, Brian Berman, J. Roger Hollister, and Matthew H. Liang
from the Arthritis Foundation. Longstreet Press, 1999. 1st Edition.
285 pages. ISBN: 0912423234.
The Arthritis Foundation's Guide to Good Living with Osteoarthritis. By the
Arthritis Foundation. Longstreet press, 2000. 300 pages. ISBN: 0912423250.
Arthritis Insight - Exercise - Tai Chi Chuan
The Arthritis Society of Canada
Arthritis: The Chinese Way of Healing and Prevention. By Dr. Yang, Jwing-Ming. Edited by
Alan Dougall. YMAA Publications, 2nd Revised Edition, 1996. 145 pages, 110 illustrations.
ISBN:1886969426. Review Audiotape version read by Richard Crittenden.
Videotape version, VHS 80 minutes.
Arthritis Therapy - Exercise: Tai Chi and Qigong By Michael P. Garofalo. Links, bibliography,
quotes and notes. 2006. 45Kb.
Arthritis, What Exercises Work: Breakthrough Relief for the Rest of Your Life, Even After
Drugs and Surgery Have Failed. By Dava Sobel and Arthur C. Klein. St. Martins
Press, 1995. Reprint Edition. 200 pages. ISBN: 0312130252.
Better Health Through Walking
Causes of Arthritis from a Chinese Medical Perspective. By Yang, Jwing-Ming. 12Kb.
Characteristics of PACE (People With Arthritis Can Exercise)
Qigong and T'ai Chi Ch'uan. Guides, bibliographies, links, quotations, notes, lessons.
Clinical Trails Show How Tai Chi Chuan Helps Heart, Arthritis, and Motor Function.
By Bill Gallagher, PT, MS
Cloud Hands Website (Taijiquan and Qigong) - Subject Index
The Complete Book of Chinese Health and Healing. By Daniel Reid. Random House,
1994. 484 pages. ISBN: 0877739293.
Cross-Training for Dummies. By Tony Ryan and Martica K. Heaner. Foster City,
California, IDB Books, 2000. Index, appendices, 350 pages. ISBN: 0764552376.
Crystal T'ai Chi
Curing Arthritis Exercise Book. By Margaret Hills, SRN and Janet Horwood.
Sheldon Press Book.
Diabetes Therapy - Exercise: Tai Chi and Qigong. Links, bibliography,
quotes, notes. 30Kb+
The Doctor's Heart Cure. Beyond the Modern Myths of Diet and Exercise. The Clinically
Proven Plan of Breakthrough Health Secrets that Help Build a Powerful, Disease
Free Heart. By Al Sears, M.D.. Dragon Door Publications, 2004. 320 pages.
ISBN: 0938045652. Recommends the PACE exercise program.
The Efficacy of the ROM Dance Program for Adults with Rheumatoid Arthritis.
Deusen, J., . (1987). American Journal of Occupational Therapy, 41(2), 90-95.
"Effect of Sun-style Tai Chi on physical fitness and fall prevention in fall-prone older adults."
By Jung Hyun Choi, Jung-Soon Moon and Rhayun Song, South Korea. Journal of Advanced
Nursing: Volume 51.2, pages 150-157, 2005.
Effects of Tai Chi Sun Style. "Journal of Rheumatology: 2003;30:2039-44."
Eight Section Brocade Qigong Eight Treasures Chi Kung. By Michael P. Garofalo.
Instructions, notes, links, bibliography, quotations, and charts. A qigong training
method that will help people overcome stiffness. 300Kb+.
The Essential Book of Traditional Chinese Medicine. By Liu Yanchi, Fang Tingyu, Kathleen
Vian, Peter Eckman, and Chen Laidi. Columbia University Press, 1988. 305 pages.
Evaluating the safety and potential use of a weight-bearing exercise Tai Chi Chuan
for rheumatoid arthritis patients. Kirsteins, A., Dietz, F., & Hwang, S. (1991).
American Journal of Physical and Medical Rehabilitation, 70(3), 136-141.
Exercise and Arthritis. American Council on Exercise.
Exercise and Arthritis. American College of Rheumatology,
Exercise and Arthritis - An Introduction. Arthritis Foundation.
Exercise Beats Arthritis: An Easy to Follow Program of Exercises. By Valeria Sayce
and Ian Fraser. Bull Publishing, 1998. 1st Edition. 133 pages. ISBN: 0923521453.
Exercise Can Beat Arthritis. VHS Videotape. New Video, 1990. ISBN: 6301858751.
Exercise Danger: 30 Exercises to Avoid plus 100 Safer and More Effective Alternatives.
By Grant Donovan, Jane McNamara, and Peter Gianoli. Wellness Australia PTY LTD, 1989,
1997. ISBN: 1875139036. 29 pages.
Exercise: Essential Treatment for Arthritis
Exercises for Arthritis 43Kb.
Fact sheet on Tai Chi Chuan for Persons with Disabilities. NCPAD is part of the
Department of Disability and Human Development in the College of Applied Health Sciences
at the University of Illinois at Chicago.
Fitness and Well Being: Guides, Links, Bibliographies, Quotations, Notes
Free Your Breath, Free Your Life. How Conscious Breathing Can Relieve Stress,
Increase Vitality, and Help You Live More Fully. By Dennis Lewis. Boston,
Shambhala Press, 2004. Index, recommended reading, 193 pages.
The Healer Within. Using Traditional Chinese Techniques to Release Your Body's Own
Medicine - Movement, Massage, Meditation and Breathing. By Roger Jahnke, O.M.D.
Harper San Francisco, 1999. 288 pages. ISBN: 0062514776.
The Healing Power of Exercise: Your Guide to Preventing and Treating Diabetes, Depression,
Heart Disease, High Blood Pressure, Arthritis and More. By Linn Goldberg and Diane L. Elliot.
John Wiley & Sons, 2000. 1st Edition. 304 pages. ISBN: 0471348007.
The Healing Promise of Qi: Creating Extraordinary Wellness Through Qigong and Tai Chi.
By Roger Jahnke, O.M.D.. Chicago, Contemporary Books, 2002. Index, notes, extensive
recommended reading list, 316 pages. ISBN: 0809295288.
Healing Moves: How to Cure, Relieve, and Prevent Common Ailments with Exercise.
By Carol Krucoff and Mitchell Krucoff. Illustrated by Adam Brill. Three Rivers Press,
2001. 320 pages. ISBN: 0609807951.
Health Benefits of Taiji
International Institute of Medical Qigong Johnson, Jerry Alan Ph.D., D.T.C.M., D.M.Q.
Pacific Grove, California.
International League of Associations for Rheumatology
Jobs' Body: A Handbook for Bodywork. By Deane Juhan. Foreword by Ken Dychtwald.
Barrytown, New York, Station Hill Press, 1987. Index, bibliography, 365 pages.
"Joint Benefits: Yoga and Arthritis." By Shelly Morrow. Yoga Journal, February, 2002,
pp. 84-91, 156-159.
Knocking at the Gate of Life and Other Healing Exercises from China. Official Manual of the
People's Republic of China. Translated by Edward C. Chang. Pennsylvania, Rodale Press, 1985.
Index, 202 pages. ISBN: 0878575820.
Korean National University. In 2000, medical staff at the Korean National University
studied the effects of Sun-style Tai Chi Chuan exercise on pain, balance, muscle strength,
and physical functioning in older women with osteoarthritis. They found the exercise
both safe and effective. Article
Dr. Paul Lam's Website
Lifestyle physical activity interventions. History, short-term and long-term effects, and
recommendations. By A. L. Dunn, R. E. Andersen, and J. M. Jakicic. American Journal
of Preventive Medicine, 15(4):398-412, 1998.
Maximizing the Arthritis Cure: A Step by Step Program to Faster, Stronger Healing During
and Stage of the Cure. By Jason Theodosakis, M.D., Brenda Adderly, M.H.A., and Barry
Fox, Ph.D. St. Martin's Press, 1999. 302 pages. ISBN: 0312969163.
Audio Cassette Version ISBN: 0694519545.
Meditation: Guides, Links, Bibliography, Quotations, Notes, Lessons.
Move Those Joints: Therapeutic Exercise for Arthritis. VHS videotape.
Directed by Jim Burnworth. 1995. ISBN: B0000515ZR.
National Institute of Arthritis and Musculoskeletal and Skin Diseases,
National Institutes of Health
The New Yoga for People Over 50: A Comprehensive Guide for Midlife and
Older Beginners. By Suza Francina. Deerfield Beach, FL, Health Communications,
Inc., 1997. Bibliography, index, 283 pages. ISBN: 1558744533. An inspiring,
highly informative, and excellent guide for new yoga students. Chapter 8,
pp. 163- 184 is titled: Yoga Techniques to Prevent or Overcome Arthritis.
Overcoming Arthritis. How to Relieve pain and Restore Mobility Through a Unique Tai Chi
Program. By Paul Lam and Judith Horstman. New York DK (Dorling Kindersley) Publishing,
2002. Index, reading list, resource lists, 144 pages, 165 color photographs.
ISBN: 0789484315. Reviews MGC. This Tai Chi for Arthritis program is supported by the
Arthritis Foundation of Australia and Arthritis Care of the UK, and adopted by the Arthritis
Foundation of the USA. Designed by Dr. Paul Lam in conjunction with a team of Tai Chi and
medical experts, it is proven by scientific study to relieve pain and improve quality of life,
and supported by many arthritis foundations.
PACE. People With Arthritis Can Exercise. Arthritis Foundation.
Patients Rate Tai Chi Chuan as a Remedy for Osteoarthritis Remedy Find
People With Arthritis Can Exercise (PACE) Arthritis Foundation. PACE courses were designed
by physicians and other arthritis health professionals specifically for individuals with arthritis. PACE
is an eight (8) week exercise course, which meets once a week for one hour.
Peking Taijiquan 24 Movement Simplified Form, Yang Style List of movements.
Qigong Empowerment: A Guide to Medical, Taoist, Buddhist, and Wushu Energy
Cultivation. By Liang, Shou-Yu and Wu, Wen-Ching. Edited by Denise Breiter-Wu.
Rhode Island, Way of the Dragon Publishing, 1997. Index, glossary, 348 pages.
Qigong Yang Jwing Ming
Questions and Answers about Arthritis National Institute of Arthritis
Relaxation (Sung) in Tai Chi: Links, Bibliography, Quotes, Notes
Role of Exercise in Arthritis. By Susan Bartlett. John Hopkins Arthritis. References
The Root of Chinese Chi Kung: The Secrets of Chi Kung Training. By Yang Jwing-Ming.
YMAA Chi Kung Series #1. Jamaica Plain, Massachusetts, Yang's Martial Arts
Association, 1989. Glossary, 272 pages. ISBN: 0940871076. MGC.
Silk Reeling, Chan Ssu Gong: Links, bibliography, quotes, notes.
Strength Training Anatomy. By Frederic Delavier. Champaign, Illinois, Human Kinetics,
2001. 124 pages. ISBN: 0736041850. Revised edition of "Guide des mouvements de
musculation" Paris, Ditions Bigot, 1998. An outstanding illustrated guide to muscles
at work. Both male and female models are used. MGC.
Strong Women and Men Beat Arthritis: The Scientifically Proven Program That Allows
People with Arthritis to Take Charge of Their Disease. By Miriam E. Nelson, Kristin
Baker, and Lawrence Linder. Putnam Publishing Co., 2002. 288 pages.
"Studies on the Health Benefits of Tai Chi." By Charlotte Jones. T'ai Chi: The International Magazine of Tai Chi Chuan: Vol. 30, No. 4, August, 2006, pp. 14-20. Bibliography.
"Study Shows T'ai Chi Aids Arthritis Conditions," T'ai Chi: The International
Magazine of T'ai Chi Ch'uan, Vol. 26, No. 1, February 2002, p. 5.
Subject Index to the Cloud Hands Website
Sung (Relaxation) in Tai Chi: Links, Bibliography, Quotes, Notes
Sun Style Tai Chi Chuan Links, bibliography, videos, quotes, notes.
Sun Style Tai Chi - 73 Forms. The Competition Forms. An instructional videotape
by Dr. Paul Lam. A competition form created by Professor Men Hui Feng of Beijing
University based on the Sun style. "This detailed instructional video includes a
demonstration of the set by its creator, Professor Men Hui Feng. Sun style is
characterized by its powerful Qigong elements, agile steps and flowing
movements." VHS, 103 minutes. Contents: Introduction to Tai Chi and the
Sun style. Comprehensive instructions. Demonstrations of the complete set
by Dr. Paul Lam from front and back views. A demonstration by the creator
of the set, Professor Men.
"Tai Chi - An Exercise For All Ages." By Paul Lam, M.D.. Arthritis Self-Management,
Tai Chi Chuan and Health Articles An excellent selection of articles presented by the
Northwest Tai Chi Chuan Association.
T'ai Chi Ch'uan and Qigong. Guides, bibliographies, links, quotations, notes, lessons.
Tai Chi Chuan: A Slow Dance for Health. By John Cheng, MD. "The Physician and
Sports Medicine", Volume 27, No. 6, June, 1999. Excellent advice for older persons.
Tai Chi for Arthritis. This website is dedicated to inform and promote the
program "Tai Chi for Arthritis" developed by Paul Lam, M.D..
Tai Chi for Arthritis. DVD. Narwee, Australia, East Action Video, 1997. 80 Minutes.
DVD format. In 4 languages: English, Spanish, French, and Chinese (Mandarin).
Created by Paul Lam, M.D., a family physician in Sydney, Australia and
internationally acclaimed Tai Chi Chuan teacher. This work is supported by
the Arthritis Foundation of Australia. Reviews MGC.
Tai Chi for Arthritis. Instructional DVD, 80 minutes. Narwee, Australia,
East Action Video, 1997. The DVD is in four languages: English, Spanish,
French, and Chinese (Mandarin). ISBN: B000066G1X.
There is also an instructional videotape version. Wellspring Media, 1998.
ISBN: 1885538847. Also available in Spanish and Chinese (Mandarin).
Created by Paul Lam, M.D.. Created by Paul Lam, M.D., a family physician
in Sydney, Australia and internationally acclaimed Tai Chi Chuan teacher.
This work is supported by the Arthritis Foundation of Australia. A short
12 movement Sun style taijiquan form is used.
Tai Chi for Arthritis, Part 2. Videotape, 2001. ISBN: B00005U59X. Created by
Paul Lam, M.D., a family physician in Sydney, Australia and internationally acclaimed
Tai Chi Chuan teacher. This work is supported by the Arthritis Foundation of Australia.
Tai Chi for Arthritis Association of America
Tai Chi for Arthritis Association of America Newsletters
Tai Chi for Arthritis Handbook. Created by Paul Lam, M.D., a family physician in Sydney,
Australia and internationally acclaimed Tai Chi Chuan teacher. This work is supported by
the Arthritis Foundation of Australia. 60 pages. Intended to accompany the use of
DVD or videotape Tai Chi for Arthritis. Reviews Narwee, Australia, East Action
Publishing Ty Ltd., 2000. ISBN: 0957860501. MGC.
Tai Chi for Arthritis Newsletter
Tai Chi for Health Troyce Thome, San Diego. Master Teacher of Tai Chi for Arthritis.
T'ai Chi for Older Adults. VHS videotape. Instructional videotape by Paul Lam, M.D.
Wellspring Media, 1999. ASIN: 188553891X.
T'ai Chi for Seniors: How to Gain Flexibility, Strength, and Inner Peace.
By Philip Bonifonte. New Age Books, 2004. 216 pages. ISBN: 1564146979.
Tai Chi for Health. Troyce Thome, Tai Chi for Arthritis Master Trainer. San Diego, California.
Tai Chi - Fountain of Youth. By Frank Petrillo, Jr. 15Kb.
Tai Chi: Health for Life. How and Why It Works for Health, Stress Relief, and Longevity.
By Bruce Frantzis. Berkeley, California, Blue Snake Books, Energy Arts Inc., c 2006.
Index, 320 pages. ISBN: 1583941444. MGC.
Tai Chi Improves Balance in Strength in Older Persons Science Daily report on 2005
article in the Journal of Advanced Nursing.
Tai Chi Productions. Dr. Paul Lam provides Tai Chi information and instructional
videos, articles, DVDs and books.
Tai Chi Productions Newsletters
Tai Chi Reduces Falls in Older People, Senior Journal, 6/27/05
Taijiquan for Good Health, Fitness and Vitality
Taoist Qigong for Health and Vitality: A Complete Program of Movement, Meditation and
Healing Sounds. By Hon, Sat Chuen. Boston, Shambhala, 2003. 208 pages. MGC.
ISBN: 1590300688. For an audio recording of the Healing Sounds is online.
The Tao of Health, Sex and Longevity: A Modern Practical Guide to the Ancient
Way. By Daniel P. Reid. New York, a Fireside Book, Simon and Schuster, 1989.
Index, 405 pages. ISBN: 067164811X.
The Tao of Tai-Chi Chuan: Way to Rejuvenation. By Jou, Tsung, Hwa. Edited by Shoshana
Shapiro. Warwick, New York, Tai Chi Foundation, 1980. 263 pages. First Edition.
ISBN: 0804813574. Excellent textbook.
Dr. Jason Theodosakis Online
Thome, Troyce. Tai Chi for Arthritis Master Trainer. San Diego, California.
Top Ten Reasons to Exercise When You Have Arthritis
Treating Arthritis With Exercise
The United States National Medical Library/MEDLINE
The Way of Energy: Mastering the Chinese Art of Internal Strength with Chi Kung Exercise.
By Master Lam Kam Chen. New York, Fireside, Simon and Schuster, 1991. A Gaia Original.
Index, 191 pages. ISBN: 0671736450.
The Way of Qigong: The Art and Science of Chinese Energy Healing. By Kenneth S. Cohen.
Foreword by Larry Dossey. New York Ballantine Books, 1997. Index, notes, appendices,
427 pages. ISBN: 0345421094. One of my favorite books: comprehensive,
informative, practical, and scientific. DVD and audiotape set from Sounds True.
Why Should People With Arthritis Exercise Virtual Health - Men's Health.
Yang Family Traditional Taijiquan Long Form
Yoga Guides, bibliographies, links, quotations, notes, lessons.
"Tai Chi Chuan's many health benefits
include increased strength, energy (Chi or Ki), balance,
mobility, flexibility and coordination, along with an improved ability to handle mental and emotional
stress, better concentration and improved posture. Today many doctors recommend Tai Chi to
their patients to help rehabilitate themselves with both physical and mental problems. Many of
the ailments include but are not limited to arthritis, rheumatism, heart disease, cerebral palsy,
fibromyalgia, M.S., A.D.D., ostyroparlysis, anxiety and panic attacks, back and knee injuries,
and cancer too name just a few. In fact many major foundations and organizations
like The Arthritis Foundation recommend Tai Chi as a beneficial aid to help keep patients
- Master Dodaro, Chicago Tai Chi Chuan and Shaolin Kenpo
"T'ai Chi is proven quite safe for the symptoms of most arthritis
sufferers, and what is best
about this exercise is that they don't need any equipment or special clothes. They can
do T'ai Chi ... any time during their daily life."
- Rhayun Song, 2002, From a presentation at the annual meeting of the American College
of Rheumatology in San Francisco.
"Two papers have demonstrated that people with rheumatoid arthritis can
safely practice Tai Chi Chuan
without exacerbating symptoms. Kirsteins divided 40 patients in two groups: 20 controls and 20 who
participated in Tai Chi Chuan. He found that Tai Chi caused no significant exacerbation of joint symptoms.
He concluded that Tai Chi Chuan could serve as an integral part of their rehabilitation program. In a
second randomized prospective study by Deusen, 16 patients who participated in a Tai Chi Chuan program
were found to have greater upper extremity range of motion than the control group who did not
participate in any exercise program."
- Bill Gallagher, Clinical Trails Show How Tai Chi Chuan Helps Heart, Arthritis, and Motor Function.
"Doing research on the
health benefits of tai chi is challenging because although we all
know that tai chi has many benefits, some of those benefits can be difficult to define. In
fact, the most interesting and subtle aspects of tai chi are the most difficult to research.
Therefore, we look at qualities that are easy to measure, such as balance and strength.
It's important to compare two completely identical groups and expose one to Tai Chi for
Arthritis training and give the other group a different exercise, or just place them on a
wait list. The professionals who measure the participants before and after the study
don't know which individuals are in the tai chi group, so the results those professionals
will give are unbiased. This is called a "blind, randomized controlled trial" and is
considered the most reliable type of research."
- Stephanie Taylor, MD, 11/2003, Tai Chi for Arthritis Newsletter #2
"Studies have shown that exercise helps people with arthritis in many ways. Exercise reduces joint pain
and stiffness and increases flexibility, muscle strength, cardiac fitness, and endurance. It also helps with
weight reduction and contributes to an improved sense of well-being. Exercise is one part of a comprehensive
arthritis treatment plan. Treatment plans also may include rest and relaxation, proper diet, medication, and
instruction about proper use of joints and ways to conserve energy (that is, not waste motion) as well as the
use of pain relief methods."
- National Institute of Arthritis
"A new study confirms what has been reported by other researchers since 1996 – Tai Chi, a martial
arts form that enhances balance and body awareness through slow, graceful and precise body
movements, can improve balance, build strength and reduce the risk of falls in the elderly. The new
study published in the Journal of Advanced Nursing reported on a group of fall-prone senior citizens,
with an average age of 78, living in residential care. Twenty nine undertook a 12-week Tai Chi course
three times a week and 30 formed the non-exercise control group. They found that the physical fitness
of the exercise group showed significant improvement, with stronger knee and ankle muscles, improved
mobility and flexibility and better balance."
- Tai Chi Reduces Falls in Older People, Senior Journal, 6/27/05
Michael P. Garofalo
Tai Chi for Arthritis Instructor
23005 Kilkenny Lane
Red Bluff, California 96080
Send E-mail to Mike
Website: Arthritis Therapy - Exercise: Tai Chi and Qigong
was certified by Dr. Paul Lam, MD, to teach the Tai
Chi for Arthritis program.
Mike was certified in the Tai Chi for Arthritis, Part 2 Course, on April 2, 2006, by the authorized
Tai Chi for Arthritis Master Trainer, Troyce Thome. The Tai Chi for Arthritis program was
created by Dr. Paul Lam and supported by the Arthritis Foundation of Australia, Arthritis
Care of UK, and adapted by the Arthritis Foundation of the United States of America.
In the one hour class, Mike teaches the standard Tai Chi for Arthritis program: 10 minutes
of gentle warming up exercises, 40 minutes of Sun-style Tai Chi movement, and 10 minutes
of cooling down exercises. This gentle, energizing, and interesting exercise program is suitable
for all adults; and, especially beneficial for individuals with arthritis and for all senior citizens.
Students can sit and rest anytime as needed. Persons with any serious medical problems
should, of course, consult with their doctor before beginning any new exercise program.
Sun style of T'ai Chi Ch'uan was created by Grand Master Sun Lu-Tang (1861-1933). It is
one of the five major styles of T'ai Chi Ch'uan practiced around the world. Sun T'ai Chi Ch'uan
is known for its upright and high stances, supporting "follow step" footwork, and energizing (Qigong)
open-close movements. The Tai Chi for Arthritis version of the Sun style of T'ai Chi Ch'uan,
developed by Dr. Paul Lam, includes an 11 movement introductory movement form, and then
a 30 movement intermediate form (which includes the 11 movement form). All T'ai Chi Ch'uan
movement forms emphasize relaxation (Sung), correct posture, concentration, elegance,
balance, openness, playfulness, calmness, and the effective use of the energy in the body.
There is great depth to the mind-body arts of T'ai Chi Ch'uan, so that people can develop a
lifelong exercise habit to improve their fitness, health, vitality and sense of well being.
Michael P. Garofalo, M.S., has studied T'ai Chi Ch'uan since 1986, and has been teaching
T'ai Chi Ch'uan and Qigong since 2000 for the Valley Spirit Center in Red Bluff, California.
He also teaches T'ai Chi Ch'uan, Qigong and Yoga at the Tehama Family Fitness Center
in Red Bluff. He teaches the Yang and Sun styles of T'ai Chi Ch'uan, and many
Cloud Hands - Yun Shou
Michael P. Garofalo's E-mail
Valley Spirit Taijiquan Club
Red Bluff, Tehama County,
North Sacramento Valley, Northern California, U.S.A.
Cities in the area: Oroville, Paradise, Durham, Chico, Hamilton City, Orland, Corning,
Rancho Tehama, Los Molinos, Tehama, Gerber, Manton, Cottonwood,
Anderson, Shasta Lake, Palo Cedro, and Redding, CA
Valley Spirit Taijiquan Journal
© Michael P. Garofalo, 2006, All Rights Reserved
Eight Section Brocade Qigong
Cold Mountain Sages
The Spirit of Gardening
Cloud Hands: Tai Chi Chuan and Chi Kung Website
Alphabetical Subject Index
Taijiquan, Qigong, Taoism, Classics, Weapons: Sword and Staff
Fitness and Well Being Website
Gardening, Meditation, Walking, Yoga, Strength Training,
Fitness for Older Persons, Aerobics, Relaxation
The Spirit of Gardening
2,700 Quotes Arranged by 130 Topics, History, Guides,
Psycho-Spiritual Aspects of Gardening
Online Publishing, Research, Indexing, and Services
By Michael P. Garofalo
Red Bluff, California
Web Guides, Bibliographies, Links, Directories, Quotes, Notes
Alphabetical Subject Index
Above the Fog - Zen Poems
Alphabetical Subject Index to the Cloud Hands Website
Ancient Goddesses - Quotations, Poems, Sayings, Prayers, Songs
Animal Frolics (Wu Qin Xi): Tiger, Bear, Crane, Deer, and Monkey
Arthritis Therapy - Exercise: T'ai Chi Ch'uan and Chi Kung
Bear, Standing Bear, Level 1 Ranking, Valley Spirit Taijiquan
The Bear: The Five Animal Frolics (Wu Qin Xi)
Bibliography - Ch'i Kung
Bibliography - Taijiquan
Bicycling in Northern California
Bird - Five Animal Frolics (Wu Qin Xi)
Blog - Cloud Hands: Taijiquan and Qigong by Michael P. Garofalo
Blog - Green Way by Michael P. Garofalo
Blog - Valley Spirit Journal by Michael P. Garofalo
Book of Changes (I Ching) and Qigong (Dao-yin)
Blog: Green Way
Breathing and Taijiquan
Breathing and Yoga
Breathing Practices: Bibliography, Links, Resources, Quotes
Broadsword (Dao, Saber)
Buddhism and Martial Arts
Buddhism - Tibetan: Shambhala Warriorship, Tantra, Yoga
California (Northern) T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information
Charkas (Energy Centers of the Subtle Body)
Chan Ssu Chin - Silk Reeling
Cheng Man-Ch'ing (1901-1975)
Chen Style T'ai Chi Ch'uan
Ch'i - Breathwork
Chih - Taiji Ruler
Ch'i or Qi
Ch'i Kung: Bibliography and Links
Chi Kung Blog
Chi Kung for Seniors
Ch'i Kung Instructor: Michael P. Garofalo in Red Bluff, California
Ch'i or Qi and Taijiquan
Classes, Valley Spirit Taijiquan, Instructional Program
Classics of T'ai Chi Ch'uan
Cloud Hands Blog
Cloud Hands Blog RSS Feed
Cloud Hands: T'ai Chi Ch'uan and Ch'i Kung
Cloud Hands T'ai Chi Ch'uan Journal
Cold Mountain: Han Shan
Comments and Notes on the Yang Style Taijiquan
Concrete and Visual Poetry
Confucius (K'ung Fu-tzu) (551 - 479 BCE)
Crane - Bird - Five Animal Frolics (Wu Qin Xi)
Crane, Soaring Crane, Intermediate Program, Level 3, Valley Spirit T'ai Chi Ch'uan
Cuttings: Short Poems by Michael P. Garofalo
Cuttings: Above the Fog
Dance and Taijiquan
Dao (Saber, Broadsword)
Dao-yin (Qigong, Chi Kung)
Dayan - Wild Goose Qigong
The Deer: The Five Animal Frolics (Wu Qin Xi)
Diabetes Therapy - Exercise: Taijiquan and Qigong
Direction of Movements in Taijiquan and Qigong
Disclaimer of the Cloud Hands Website
Eight Animals Qigong
Eight Ox Herding Songs - A Ch'an/Zen Parable
Eight Rivers Qigong
Eight Section Brocade Ch'i Kung
Eight Silken Treasures Qigong
Eight Trigrams of the I Ching
Eight Trigrams and Taijiquan
Eight Ways of Walking Qigong
Embrace the One - Zhan Zhuang - Standing Like A Tree
Emptiness in Full Bloom
Entering Tranquility (Ru Jing) Meditation
Exercise - Diabetes Therapy - Taijiquan and Qigong
Feedback, Kudos and Reviews for the Cloud Hand's Website
Fitness and Well Being
Fitness for Older Persons
Five Animal Frolics (Wu Qin Xi): Tiger, Bear, Crane, Deer, and Monkey
Five Precepts of Buddhism
Five Elements (Wu-Xing) and Taijiquan
Five Stepping Movements of Taijiquan
Flexibility and Stretching
Five Elements (Air, Earth, Fire, Water, Metal)
Flowers in the Sky
Gardening: Quotes, Poems, History, Sayings
Gardening: Quips and Maxims by Michael P. Garofalo
The Four Gates: Grasping the Sparrow's Tail
Michael P. Garofalo's Biography
Michael P. Garofalo's T'ai Chi Ch'uan and Qigong Practice
Glossary of Taijiquan Terms in English and Chinese (Pinyin)
The Goddess - Quotations, Poems, Sayings, Prayers, Songs
Goose - Bird - Five Animal Frolics (Wu Qin Xi)
Goose - Wild Goose Qigong
Grasping the Sparrow's Tail
Green Way Blog
Green Way Research
Green Way Research - Taijiquan and Qigong
Gu Shen Taijiquan Journal
Gu Shen (Valley Spirit) Taijiquan Instructional Program
Haiku and Short Poems
Health and Fitness - T'ai Chi Ch'uan
Hexagrams and Trigrams of the I Ching (Book of Changes)
Hidden Tiger, Beginning Program, Level 2, Valley Spirit T'ai Chi Ch'uan
Hsing Yi Chuan
I Ching (Book of Changes) and Taijiquan and Qigong
Index to the Cloud Hands Website
Indoor Cycling, Stationary Bicycling, Spinning
Instructional Program, Valley Spirit T'ai Chi Ch'uan
Journal - Valley Spirit Journal by Michael P. Garofalo
Kudos for the Cloud Hands Website
Kundalini (Coiled Serpent) Energy
Kwang Ping Taijiquan of Kuo Lien Ying
Labyrinths and Mazes
Learning and Teaching Taijiquan, Qigong and Yoga
Links and Bibliography: Qigong
Links and Bibliography: Taijiquan
Long Form 108 Yang Style Taijiquan
Martial Arts - Virtures
Master Chang San-Feng (circa 1350)
Master Cheng Man-Ch'ing (1901 - 1975)
Master Han Shan (circa 750)
Master Kuo Lien Ying (1895-1984)
Master Sun Lu-Tang (1861-1932)
Master Yang Cheng-Fu (1883-1936)
Mastery, Self Control, Self Mastery, Choices, Will Power, Strength of Character
Meditation - General
Meditation and Breathing
Meditation and Walking
Meditation Instructor: Michael P. Garofalo in Red Bluff, California
Meditation Methods and Techniques
Meditation - Standing Like A Tree
Meditation - Wu Ji - The Edge of Emptiness
Michael P. Garofalo - Brief Biography
Michael P. Garofalo - Internal Martial Arts Practice History
Michael P. Garofalo - Resume
Michael P. Garofalo - T'ai Chi Ch'uan and Qigong Practice
Minding the Breath
Months of the Year: Quotes, Poems, Links
Mountain Biking in Northern California
Movement Direction Instructions for Taijiquan and Qigong Forms
Moving Hands Like Clouds: T'ai Chi Ch'uan and Qigong
Northern California Taijiquan and Qigong News in Cloud Hands Blog
Northern California T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information
Northwestern U.S. Tajiquan and Qigong News in Cloud Hands Blog
Notes and Comments on the Yang Style Taijiquan
Nine Movement Temple Ch'i Kung Exercise Set
Oak Tree in the Courtyard
Old Cloud Hands Website
Older Persons Exercise and Wellness Programs
Oregon T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information
Original Cloud Hands URL
Original Waving Hands Like Clouds URL
Photography - Valley Spirit Photography Gallery
Pilates: Links, Bibliography, Resources, Quotes, Notes
Pranayama: Breathing Techniques from Yoga
Private Instruction by Michael P. Garofalo, Instructional Programs
Pulling Onions: The Quips and Maxims of a Gardener
Push Hands - T'ui Shou
Qigong: Bibliography and Links
Qigong - Breathwork
Qigong, Ch'i Kung - Chinese Mind-Body Exercises
Qigong for Seniors
Qigong Instructor: Michael P. Garofalo in Red Bluff, California
Qigong-Yoga Exercise Cycle
Qigong Ruler - Taiji Chih
Qi or Ch'i and Taijiquan
Questions and Answers in Cloud Hands Blog
Red Bluff, Valley Spirit Taijiquan Instructional Program
Red Bluff, California, Qigong Classes
Red Bluff, California, Yoga Classes
Relaxation and Taijiquan
Resolve, Will. Willpower, Self Control, Self Discipline
Resume of Michael P. Garofalo
Reviews of the Cloud Hand's Website
Riding the Ox - A Zen Parable
Royal (Raja) Yoga
RSS Feed for the Cloud Hands Blog
Ruler - T'ai Chi
Saber (Dao, Broadsword)
Self Control, Self Mastery, Choices, Will Power
Senior Citizens Fitness Programs
Senior Fitness - Red Bluff, CA
Sensing Hands: Push Hands - T'ui Shou
Shambhala Warriorship: Tibetan Buddhism
Shoong, Sung, Song - Loose, Relaxed, Open, Yielding, Responsive
Short Form, Yang Style, Beijing Simplified 24
Simplified 24 From, Yang Style
Soaring Crane, Intermediate Program, Level 3, Valley Spirit T'ai Chi Ch'uan
Speaking to the Spirit Meditation
The Spirit of Gardening
Staff Weapons: Jo, Bo, Can, Staff, Spear
Standing Bear, Level 1 Ranking, Valley Spirit Taijiquan
Standing Like A Tree - Zhan Zhuang
Standing Meditation (Wu Ji)
Sticking Hands - T'ui Shou
Stork - Bird - Five Animal Frolics
Stretching and Flexibility
Subject Index to the Cloud Hands Website
Sun Lu-Tang's (1861-1933) Biography
Sun Lu-Tang (1861-1933): Baguaquan, Hsingyiquan, and Taijiquan Grandmaster
Sun Style Baguaquan
Sun Style Hsingyiquan
Sun Style Qigong
Sun Style Sword
Sun Style Taijiquan
Swordsmanship and T'ai Chi Ch'uan
T'ai Chi Chuan Blog
T'ai Ch'i Classics
Tai Chi for Arthritis
Tai Chi for Diabetes
Tai Chi for Seniors
T'ai Chi Ch'uan: Bibliography and Links
Chi Ch'uan and Qigong Directory: Instructors, Schools, Information, Workshops
Northern California, Oregon, Washington, and British Columbia
T'ai Chi Ch'uan Instructor: Michael P. Garofalo in Red Bluff, California
T'ai Chi Ch'uan, Red Bluff, CA
T'ai Chi Ch'uan Short Form, Beijing Simplified 24, Yang Style
T'ai Chi Ch'uan: Links and Bibliography
T'ai Chi Ch'uan Staff
T'ai Chi Ch'uan Sword (Jian)
T'ai Chi Ruler - Chih
Taijiquan: Bibliography and Links
Taijiquan - Breathwork
Taijiquan For Good Health, Fitness and Vitality
Taijiquan Instructor: Michael P. Garofalo in Red Bluff, California
Taijiquan Jian (Sword)
Taming the Ox - A Zen Allegory or Parable
Tantric Buddhism: Shambhala Warriorship, Yoga
Taoism, Nature Mysticism, Alchemy
Teaching and Learning Taijiquan, Qigong and Yoga
Temple Qigong - A Nine Movement Exercise Set
Thirteen Postures: 8 Gates and 5 Steps
The 300 Missing Poems of Han Shan
Tibetan Buddhism: Shambhala Warriorship, Yoga, Tantra
The Tiger: The Five Animal Frolics (Wu Qin Xi)
Tiger, Hidden Tiger, Beginning Program, Level 2, Valley Spirit T'ai Chi Ch'uan
Tree Qigong - Zhan Zhuang - Standing Like A Tree
Trees - Quotations, Poems, Lore, Wisdom
Trees - Lore, Magick, Myths, Magick
Trigrams and Hexagrams of the I Ching (Book of Changes)
24 From, Yang Style, Standard
Valley Spirit Fitness and Well Being Website
Valley Spirit Idea
Valley Spirit Journal by Michael P. Garofalo (May 2003-July 2005)
Valley Spirit Journal by Michael P. Garofalo (August 2005- )
Valley Spirit Labyrinths
Valley Spirit Photography Gallery - Old
Valley Spirit Photography Gallery - New - Coppermine
Valley Spirit T'ai Chi Ch'uan Club
Valley Spirit Taijiquan Instructional Program
Valley Spirit - Green Way Blog
Valley Spirit Taijiquan and Qigong Journal (5/2003-7/2005) by Michael P. Garofalo
Valley Spirit Taijiquan and Qigong Journal (8/2005-) by Michael P. Garofalo
Valley Spirit T'ai Chi Ch'uan, Qigong, and Yoga
Valley Spirit - Tao Te Ching
Vancouver, B.C., T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools
Virtues in the Martial Arts
Vitality, Health and Qigong
Walking and Labyrinths
Walking and Taijiquan
Walking - Eight Ways of Walking Qigong
Walking - General Fitness Exercise
Walking - Quotations
Washington T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information
Waving Hands Like Clouds: T'ai Chi Ch'uan and Qigong
Wild Goose Qigong
Will Power, Self Control, Self Mastery, Choices, Strength of Character
Wu Ji - Standing Meditation
Xing Yi Quan
Yoga Class, TFFC, Red Bluff, CA
Yang Family Taijiquan Genealogy
Yand Style Push Hands and Da Lu
Yang Style Saber
Yang Style Staff
Yang Style Sword
Yang Style Traditional Taijiquan Long Form 108 Movements
Yang Style Taijiquan - Notes and Comments
Yang Style Taijiquan Short Form 24 Movements
Yin-Yang Sensitivity Training: Sticking Hands - T'ui Shou
Yoga Class, Red Bluff, CA - Instructor: Michael P. Garofalo
Yoga - Breathwork
Yoga - Hatha
Yoga - Kriya
Yogalates: Links, Bibliography, Resources, Quotes, Notes
Yoga - Red Bluff, CA
Zhan Zhuang - Standing Like A Tree
Zen/Chan Buddhist Poetry
Valley Spirit T'ai Chi Ch'uan Club
Red Bluff, Tehama County, North Sacramento Valley, Northern California, U.S.A.
Cities and small towns in the area: Oroville, Paradise, Durham, Chico, Hamilton City,
Corning, Rancho Tehama, Los Molinos, Vina, Tehama, Proberta, Gerber,
Manton, Cottonwood, Olinda, Cloverdale, Dairyville, Bend, Centerville, Summit City
Anderson, Shasta Lake, Palo Cedro, Igo, Ono, Redding, Shasta, Colusa, Willows,
Richfield, Fall River, Montgomery Creek, Alturas, McCloud, Dunsmuir, Yreka, Happy Camp,
Shingletown, Burney, Mt. Shasta City, Weaverville, Williams, Chester, Orland,
Susanville, Weed, Gridley, Marysville, Yuba City, NorCalifia, CA, California.
March 12, 2006
Green Way Research
Valley Spirit T'ai Chi Ch'uan
Cloud Hands: T'ai Chi Ch'uan and Ch'i Kung
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Older Persons Fitness,
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Senior Fitness, Exercise, Yoga, Taijiquan, Chi Kung, Yoga, Pilates, Meditation, Walking
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Tai Chi and Qigong Practice
Tai Chi and Qigong Practice Helps Rheumatoid Arthritis
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Tai Chi and Qigong Practice Helps Gout
Tai Chi Chuan, Taijiquan, T'ai Chi Ch'uan,
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Chi Kung, Qi Gong, Qigong, Chee Gung, Qi, Chi, Tu Na, Dao Yin, Yi, Neigong, Kung Fu
Arthritis and Taijiquan, Arthritis Control
and Chi Kung, Reducing Arthritic Pain Tai Chi Chuan,
Arthritis Pain and Qigong, Arthritis Therapy - Exercise, Chinese Exercises for Arthritis