When we practise Tai Chi or any of the internal arts, we begin to realise how little we know about our own body and mind.  These age-old arts provide us with tools for investigating and discovering the workings of the mind and body and, eventually, for realising more of their hidden potential.

“Why do we practise Tai Chi slowly?” is a common question.  One of the main reasons is that practising slowly enables us to bring our mind, or attention, to what we are doing.  In Chinese, the word “yi” (intention) is used to describe the role of the mind in internal training.  It refers to a calm and clear awareness, rather than the frantic or strained mind we may apply in our everyday lives.

By practising slowly, we learn to direct our mind, or yi, to what we are doing.  As our attention deepens, we begin to feel what is happening inside our bodies.  We become aware of tension and pain.  We feel how the joints move — or don’t move.  When we are asked to relax our shoulders, we begin to notice just how tense they are.  We may then discover that the neck is also carrying tension, and that the spine, chest, waist, abdomen and legs are holding tension as well.  We may even become aware of tension deeper within the body.

Eventually, we begin to realise that much of this tension seems to originate in the mind itself.

Moving with awareness gives us a different picture of our body and mind.  It enables us to see and feel how much tension we are carrying.  At first, this may come as a shock.  Without being conscious of it, we may have developed many ways of numbing or avoiding this tension — having a few drinks, smoking, taking medication, overeating, oversleeping, talking excessively … the list goes on.  Over time, these patterns can simply become part of our way of life.

The role of Tai Chi is to relieve tension at its source.  Its gentle, flowing movements encourage us to relax.  It is like water flowing down a mountain, naturally finding the path of least resistance.  This is what we are learning to do in the Tai Chi form.

As we relax, the body becomes less constricted, allowing blood and qi (energy) to circulate more freely.  The slow movements help bring us into a state of calm where we can begin to feel the movement of energy within the body.  We may sense a greater connection with our surroundings and experience simply being in the moment.

Like a fish moving through water or a willow tree yielding to the breeze, we learn to move with greater ease and enjoyment, rather than in the unconscious and unfeeling way in which we often move.  When we experience this state of moving calm, energy flows like water, nourishing the whole body while calming the mind.  This has many beneficial effects on both body and mind.

As you continue your Tai Chi journey, allow yourself the time to slow down, relax and feel more deeply.  Let each movement be an opportunity to discover more about your body and mind.  May your Tai Chi practice continue to bring you greater awareness, vitality and a deeper sense of calm.

Release Deep Tension & Create Ease Throughout the Body
Free the Body’s Pathways with Smooth, Wave-Like Movements

These sessions focus on movements that
awaken the body’s natural vitality, bringing greater fluidity, relaxation and
connection throughout the whole body.

Zoom Course -- 8 weeks -- 21 Oct to 9 Dec 2026
Wed 11:15am to 12:30pm (Canberra, AEDT, Australian Eastern Daylight Time)

Suitable & beneficial for everyone. No experience necessary. Easy to do.

•  Relieve muscle and joint tension        
•  Enhance suppleness, flexibility and freedom of movement
•  Tone muscles                                       
•  Strengthen joints and tendons   
•  Improve circulation and coordination                
•  Calm the mind and improve focus
•  Remove stagnation and clear energy channels
•  Boost energy levels    
•  Support overall well-being

You feel a difference after each session.  Practising a few key movements regularly for 15 to 20 minutes helps the body absorb and deepen those effects.

“Students are captivated by Fontane's graceful performance of the form in class.  Her movements flow with effortless relaxation and fluidity, a testament to her mastery of silk reeling.  Experiencing the form in this manner invokes a profound sense of freedom, akin to watching a dragon elegantly spiral through the clouds.”
– Chief Instructor Brett Wagland

What makes these Smooth, Wave-Like Movements so Effective?

These movements are crucial for improving body awareness and coordination.  They serve as a bridge between the development and expression of qi (internal energy) and jin (refined force).  They also target a wide range of joints, including the neck, shoulders, elbows, wrists, chest, abdomen, waist, spine, hips, kuas (inguinal crease), knees and ankles.  As tension is released from different areas of the body, your movements naturally become smoother and more effortless, improving posture and overall well-being.

How does this improve your Tai Chi?

A skilled Tai Chi practitioner moves like flowing water, with a ripple-like effect through every joint.  The benefits become clear as these gentle, wave-like movements awaken and nourish the body.  With practice, these exercises enhance internal energy development.  As your qi strengthens in the Dan Tian in the lower abdomen, you'll feel it enveloping your body, heightening the enjoyment of practising Tai Chi.

Can anyone learn this even if they don’t do Tai Chi?

Yes, these are easy to learn!  Enhancing flexibility and reducing body tension is crucial for overall health and physical ease for everyone.  Even those who don’t practise Tai Chi use these exercises to improve flexibility and enhance their well-being.  They also discover that their agility, coordination, balance, and control in sports and other physical activities improve noticeably through these exercises.  The flowing and continuous nature of these wave-like exercises encourages a wide range of motion in the joints, alleviating stiffness and promoting joint lubrication.  Your body will feel rejuvenated!  You can look forward to improved flexibility, strength, balance and overall vitality.

“The Wednesday Zoom sessions with Fontane are so good.  Each week she takes the class through a variety of exercises that really ease head, neck and shoulder tension as a starting point and then help a lot with balance and range of movement.  I always feel freer and able to bend and stretch and walk more strongly, with less or no pain after the session.  
        As the term goes on, Fontane, through clear instruction and lots of encouragement, expands my understanding and capacity to perform more coordinated movements and sequences.  Through participating in this class, I've noticed how my body awareness and ability to perform the various parts of the form have improved.”
– Lynda   

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“I have benefitted greatly from participating in this Zoom Course over the last two terms.  I have stiffness in the shoulder area, and restricted movement in the left arm, as a result of injury.  Over the duration of the course, my shoulders have become increasingly flexible, and my left arm has a broader range of movement and strength.  I have also noticed greater movement when doing the warm up exercises during my Tai Chi class.
        The course has enlarged my repertoire of warm up exercises and I practise those that I find particularly helpful in developing increasing flexibility and strength (including intermittently during the day).  
        Because the class is on Zoom, Fontane can observe us close up and help each of us individually to correct our movements.  Even though it’s a class, I feel Fontane introduced exercises that are tailored to my needs.  The course has helped me deepen my Tai Chi practice.  I look forward to continuing this course.” 
– Corine

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“This Academy course has given me a lot in recent months.
        It works on a foundation level for Tai Chi, flexibility and fitness, yet tends to be deceptively simple and challenging at the same time.
        Having been doing the class for some time now, it always feels fresh, gaining something from each class.  I have found my own workouts at home create better focus and make more sense.
        The classes work on areas of that body that are often bypassed, tending to increase energy and overall energy balance.
        There is sometimes a minimal but useful reference to martial applications as well, that is helpful.  Fontane has great insights into moving the stuckness! 
        Overall the course is evolving into a do-able workout I feel most older (and younger) people will get benefit from.  Long may it continue!”
– Bruce, Retired (Hah!) Musician

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“I have enjoyed the weekly Zoom Sessions practising the not-quite-silk-reeling with Fontane.  We have learned a number of techniques to change and strengthen our bodies with the aim of improving our Tai Chi form.
Examples: 
•  Self massage to relax neck and shoulder muscles
•  Stimulating the jiaji energy area between the shoulder blades
•  Learning to separate the waist and hips in our movements
•  Opening the hips to improve our sit
•  Learning a short sequence to encourage flowing rather than static movement
        I like the individual corrections so that I know exactly what mistakes I am making and can hopefully make changes there and then.
       I see the course as a form of refinement."
– Laurelle

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“This is a very powerful way of learning about moving your body and in little snippets that you can apply immediately.  I do Tai Chi classes and find ready applications in my class.  However, anyone could start and would be able to apply the lessons learnt in their daily exercise at home.  The classes are detailed and include careful step by step building up to a set of exercises which Fontane gives different explanations on how to do and how not to do these exercises.  Then Fontane will get the class to perform the exercise and watch carefully and provide feedback to individuals as well as the whole class to help us learn.  
        I am 75 (I do have limitations compared to a 20-year-old) but I find the classes a pleasure and very enlightening.  In some ways, the classes are better than actual classes as you end up with more individual coaching.
        I would recommend these classes to anyone who is seeking an effective method for improving their health through low impact exercise.  The ultimate advantage is because the classes are online; they can be accessed anywhere in the world where you have internet access.  I have successfully participated in classes in Mexico and Cairns while on holiday."
– Rohan

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“These classes have significantly improved my body awareness, coordination, and presence.  I noticed this particularly when revisiting a form I hadn't practiced for some time — it felt smoother and more focused, with fewer distractions.  While the content is straightforward, it effectively teaches you to isolate and move neglected or tense parts of your body.”
– Robyn

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 “I hesitated to begin this course as I did not think there was room to add another activity to my already full life, as any training course needs investment in subsequent practice if there is to be any significant results.
        I was mistaken as this course is not just another activity.
        The training is both rigorous and absorbing, and for me provided a noticeable pathway for further Tai Chi refinement.
        In addition and unexpectedly, the knowledge and understandings that are integral to the training have had wonderful spinoffs into my everyday life.” 
– Bob

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“This course is a must for Tai Chi practitioners who want to get the maximum benefit from the Tai Chi form. 
        During the course, Fontane leads us through a series of exercises and movements designed to open up joints, relax tense muscle groups, like our necks, and engender an awareness of what our bodies are doing.  These exercises relate directly to movements in the form allowing us to subtly refine and improve our practice.  That’s what I feel this course has done for me."
– Jon

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“I have just completed my first 8 week course with Fontane and I thoroughly enjoyed the experience.
        I found the exercises and movements, while not complex or overly strenuous, provided a head to toe sequence of muscle and joint activation that left me feeling energised.
        I definitely noticed an improvement in flexibility and coordination as the course progressed.  It provided an opportunity to pause, focus on my body and just be aware.
        I also gained a better understanding of how the body movements integrate with the practice of the Form.
        Fontane is an excellent teacher, guiding you through every movement.  I am really looking forward to the next course."
– Jo’Anne

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