Here are the Zhan Zhong exercises that we sometimes do in class. These are superb exercises, great for building internal energy and strength, if you practise them regularly. If you have any questions, just ask in class.
Here’s the Second Section of Yang Cheng Fu’s Long Form, the Form we concentrate on during the second half of our Tai Chi class. I have posted this video so that you can remind yourself of the postures and practice at home.