SilverSneakers EnerChi is a 45- to 60-minute class. It follows the SilverSneakers 5-segment class format: Warm-Up and Range of Motion, Work, Cool-Down, Final Stretch, Relaxation.
Exercise examples for each segment are provided in the sample class found in the resource section of this training module.
Warm-Up and Range of Motion – 10 minutes
The warm-up and range of motion segment bring awareness into the entire body, increasing blood circulation and stimulating a freer flow of chi energy. Exercise selection promotes joint elasticity in the entire musculoskeletal system, strengthens the legs and deepens breathing. The warm-up provides an opportunity for the body and mind to relax and begin to integrate tai chi principles.
Guidelines:
- Option to begin seated or standing. New exercisers or participants concerned about lightheadedness or dizziness during breathwork may feel more comfortable practicing from a seated position.
- Draw attention to breath awareness. Cultivate continuous breathing, keeping the chest muscles relaxed.
- Practice breathing from the dantian, the area behind and just below the navel, expanding with the inhalation and compressing, or drawing in, with the exhalation. Don’t force the breath.
- Focus on the exhalation. The most important part of a breathing exercise is a complete exhalation as it is essential for transporting impurities and toxins from the lungs and body. Deeper, relaxed exhalations improve flow of chi energy.
- Introduce flowing exercises that warm the larger muscles of the shoulders, chest and back, abdomen, hips and thighs.
Exercise example:
- Shoulder rolls.
- Hip circles.
- Wings of a Bird: float arms out to the sides, about shoulder height, up and down.
- Demonstrate and practice weight transfer.
Put it into Practice: Tai Chi Pouring
Tai Chi Pouring (paying attention to weight transfer)
Begin seated or standing, weight even between hips, legs and feet.
Bend knees slightly.
Slowly shift weight into one hip/leg/foot “emptying” the other hip/leg/foot of weight. About 90 percent of weight is in one hip or leg, with 10 percent left in the other for balance.
Transfer weight evenly through center, both hips and feet, then shift weight into the other hip/leg/foot, “emptying” the other side.
Practice slowly, transitioning from side to side.
- Never force movement. Work within 70 to 80 percent of maximum range.
Work – 20 to 35 minutes
The work segment of class practices tai chi forms and qigong exercises that will flow into the EnerChi sequence. Instructors may follow the flow provided in the sample class or create their own flowing sequence. You can vary the forms practiced by shortening or lengthening your work segment to adjust for a 45-60 minute class.
Guidelines:
- Be aware of the chair during practice. The chair provides seated exercise options and standing stability support. Know where the chair is at all times to reduce a tripping hazard.
- Begin by practicing the forms and exercises in the sequence that have been previously practiced.
- Introduce and learn new form(s). Learning one or two new form(s) is generally appropriate per class. Break down and practice the upper body movements and lower body stances, then practice coordinating upper and lower body together.
- Maintain good posture during weight transfer. Be aware of over-reaching or over-stepping in forms.
- Begin by practicing the forms in the sequence that have been practiced in previous class sessions. Then learn a new form.
Cool-Down – 5 minutes
Following the close of form practice, it is appropriate to include cool-down exercises. According to traditional Chinese medicine, performing cool-down exercises ensures that the energy activated during the warm up and form practice is evenly integrated within the body.
The cool-down and final stretch do not have to be two distinct segments of class. It is very natural that the exercises used for these two segments of class may harmonize and complement each component to prepare for the relaxation segment.
Exercise examples:
- Gentle fist tapping of the larger upper and lower body muscles, including the torso.
- Torso rotation with gently swinging arms, sometimes called “ring the gong” or “bang the drum”.
- Focused walking forward and backward or around the room.
“A traditional cool-down may not be needed in our signature mind-body formats such as SilverSneakers Yoga and BOOM MIND. Instead, use this segment to transition to the final stretch.”
In SilverSneakers EnerChi, the cool-down and final stretch segments may come together and complement each other using tai chi and qigong exercises for restoration and flexibility.
Foundations Instructor Training
Final Stretch – 5 minutes
Rhythmic dynamic and static stretching in combination with cool-down exercises is appropriate following the practice in the work segment. The following exercises may be included in a combined cool-down and final stretch segment, providing a gentle and flowing stretch for the body, guiding participants to the relaxation segment of class.
Exercise examples:
- Gathering and balancing chi energy.
- Neck stretches and rotations.
- Shoulder rolls front and back.
- Open and close.
- Float and sink.
- Semi-tandem forward-backward lower body with push and pull.
- Toe-heel taps.
- Inversion-eversion toe taps.
Relaxation – 5 minutes
The entire class is presented as a “meditation in motion.” The final relaxation is meant to be an opportunity to close your class on a positive note. The relaxation is practiced from a seated position.
Exercise examples:
- Breathing exercises.
- Guided imagery.
- Affirmations.
- Quietness/stillness.
- Optional closing gesture: right fist gently placed into the left open hand with a slight head bow (general meaning is of strength with humility and showing respect to one another in practice).