The most basic requirement for doing Tai Chi is song kua, or relax the hips, means that the muscles surrounding the hip joint, i.e. where the thigh bone meets the hip, should not be used to any great degree in supporting your structure. These hip muscles can then be used to adjust the angle of your pelvis so that your upper body can remain relaxed, or direct the jin if so required. If you haven't achieved a song kua, then everything else is academic. You will not be able meet the requirements for the rest of your body,(for more details check out our student corner).

Dried Apricots
Dried apricots contained higher concentration of nutrients because five pounds of fresh apricots were used to produce a pound of dried apricots.  Dried apricots are rich in Vitamins and minerals such as Vitamin A, Vitamin C, potassium, iron, calcium and phosphorus.  

The rich orange colour dried apricots were treated with sulphur dioxide before drying so as to prevent the fruits from oxidation. This chemically-processed treatment produces sulfites which might trigger asthmatic attack to certain people. Therefore, avoid orange dried apricots if one is allergic to sulfites.

Dried Hunza Apricots
Hunza apricots are eaten fresh in summer and sun dried for the long winter. The high concentration of nutrients was due to the removal of moisture.  The dried apricots are rich in Vitamin A, iron, potassium and are naturally rich in fiber.

Sun Dried Apricots or Organic Apricots
The brown organic dried apricots are healthier as they are sulfites free and have a caramel taste.  Apricots have some laxative effect due to the cellulose and pectin content. Hence, if one suffers from chronic constipation, consuming 6 to 8 apricots per day should help to improve the condition.

Dried Black Raisins/Golden Raisins
The health benefits of raisins include; the relief from constipation, provides energy, improve digestion, purify blood and is good for the eyes and throat.  Raisins also help in weight gain, eye care, dental care, and bone health. They are a good source of potassium and magnesium. Raisins is rich in calcium which is very good for promoting dental health as it protect the teeth against decay, cavities and brittleness. 

Dried Blueberries
Blueberries are rich in anti-oxidants like Vitamins A, B, C, E, and beta-carotene. It is also rich in its minerals comprising of; potassium, manganese, magnesium. They are very high in fiber and low in saturated fat, cholesterol and sodium. Recent studies reveal that blueberries provide the most health-protecting antioxidants as compared to fruits and vegetables. Eating blueberries may reduce the risk of colon cancer.

Dried Cranberries 
Dried cranberries are used widely for treating urinary tract problem. Cranberries have also been known to decrease the production of cavity and plaque caused by bacteria in the mouth. It also helps in reducing bacteria associated with peptic stomach ulcers.

Dried Longans
Longans are rich in Vitamin A and C.  Dried longans are believed to contain some medicinal values, such as, concocting dried longans with dried red dates to make a healthy refreshing drink.  It is proven that Dried Longans help improve stomach ache, insomnia and is an antidote for poison. Dried Longans are high in iron and fibre.

Dried Mangos
Mangoes contain phenols, this phenolic compound have powerful antioxidant and anticancer abilities.  Mango is high in iron, a rich source of vitamin A(beta-carotene), E and Selenium which help to protect against heart disease and other ailments.  It is also valuable to combat acidity and poor digestion and low in carbohydrates.

Dried Strawberries
Dried Strawberries or “heart-seed berries” are an excellent source of Vitamins C, K, and manganese.  They are also a good source of dietary fiber, contained iodine and potassium, folate, riboflavin, Vitamin B5, omega-3 fatty acids, vitamin B-6, magnesium, and copper.  

Dried Tomatoes
Tomatoes contain vitamin C and are a rich source of vitamins A and B, as well as calcium, potassium, iron, phosphorus and a good source of dietary fiber, which has been shown to reduce "bad" cholesterol levels, regulate blood sugar levels, and help prevent colon cancer.  It is commonly known to contain huge amount of lycopene that has been associated with reduced risk of some cancers.  Lycopene is an antioxidant found in the cell walls of the tomato and is what makes them red, it is part of the carotenoid family which are natural compounds that create the colours of fruits and vegetables.

Dried Turkey Figs
Figs are high in natural and simple sugars, minerals and fibre. They contain good level of potassium, calcium, magnesium, iron, copper and manganese. Figs help promote healthy bowel function due to the high levels of fibre. 

Pine Seed Kernels
Pine nuts or Pine seed are an excellent source of Vitamins Bl and B3, manganese, copper, magnesium, molybdenum. They are a very good source of zinc, Vitamin B2, Vitamin E, and potassium. Some of the health benefits of pine nuts include; healthy heart, liver, eyes, and a healthy digestive system. They help to lower cholesterol, relax the blood vessels and  help to fight heart disease. They can also be used to help treat gastrointestinal problems, arthritis and other inflammatory diseases. A nut that strengthen the immune system and help to fight and treat auto immune disorders.

Pumpkin Seed Kernels
They promote overall prostate health and alleviate the difficulty in urination associated with an enlarged prostate. Because they are high in zinc, pumpkin seeds are a natural protector against osteoporosis. Low intake of zinc is linked to higher rates of osteoporosis. The seeds are also a great source of Omega-3 and Omega-6 the essential fatty acids. 

Sunflower Seed Kernels
Sunflower kernels contain high levels of Vitamin E and a good source of linoleic acid (an essential fatty acid) and minerals, which include; magnesium, potassium, zinc and calcium.

Oats
Oats are a good source of iron, calcium, magnesium,selenium, manganese and phosphorous, Vitamin B1 and dietary fiber. Oats has become popular as healthy food due to its dietary fiber being high in beta-glucan, which helps to lower cholesterol.   Almond Nuts
Almonds are one of the most nutritious of all nuts.  Almond is low in saturated fat and is incredibly rich in minerals like manganese, copper, phosphorus, iron, zinc, potassium and many other protective nutrients such as; calcium and magnesium - for strong bones and vitamin E. Selenium is also present in good amount. 

Brazil Nuts
Brazil nuts are particularly healthy due to their high selenium content, which makes their protein content "complete". Selenium is a powerful antioxidants that helps neutralise harmful free radicals that can attack healthy cells and increase risk of serious conditions like heart disease and cancer, including breast cancer, lungs, bowel and prostate cancer. Brazil nuts also contain healthy minerals like calcium, manganese, phosphorous, copper, potassium, zinc and iron. They also contain some amount of the essential Omega 6 fatty acid. 

Cashew Nuts
Eating cashew nuts provides the body with a good source of copper. Cashew nuts are rich in magnesium and phosphorus which ensures healthy bones; lowers blood pressure and prevents heart attacks. They also contain iron which is vital in producing hemoglobin (a component of red blood cells).

Chickpeas
This contains a good source of zinc, folate and protein. They are also very high in dietary fiber and hence a healthy source of carbohydrates for persons with insulin sensitivity or diabetes. Chickpeas are low in fat as they are mainly poly unsaturated fatty acid. Fibre from chick peas is known to help reduce cholesterol and regulate blood sugar. 

Hazelnuts
Hazelnuts are rich in Vitamin E, Vitamins B1, B2 and B6 which are essentially good for mental health, especially in young children. They contain calcium, iron, zinc, potassium, magnesium, protein and dietary fibers. Hazelnuts are extremely high in antioxidants which help the body to get rid of free radicals without which, progressively could contribute to different types of cancers, heart disease, and expedite the aging process. 

Macadamia Nuts
Macadamia nuts have the highest content of unsaturated fats among all nuts. Unsaturated fat reduces the blood cholesterol level. The fatty acid content of macadamias is very similar to that of olive oil. Ten Macadamia nuts a day can help reduce cholesterol. They contain Omega 3, 6 and 9 essential fatty acids, a complex mix which helps to balance hormones, improve nerve function, memory and concentration, and improve skin texture.

Pecan Nuts
Pecan nut contains a high level of zinc and Vitamin B1. Zinc is important for the development of proteins and the renewing of tissue. Vitamin B1, also referred to as thiamine, plays an important role in the energy provision in our body. It is used to release carbohydrates (sugars) from our food and plays a role in the functioning of our nervous system.

Pistachio Nuts
These are high in minerals such as; copper, phosphorus, potassium, magnesium, and Vitamin B6. Pistachio nuts deliver 30 Vitamins, minerals and phyto-nutrients, as such; they are the epitome of all nutrients from a nutritional standpoint. 

Walnuts
Walnut is an excellent source of Omega-3, manganese and copper. They also contain very good levels of magnesium and phosphorous. Good levels of zinc, iron, calcium and selenium can also be found in walnut. They also contain traces of iodine. Walnuts are low in sodium. Regular consumption of walnuts helps in lowering cholesterol levels, controlling high blood sugars, and improving cardiovascular functions. It is good for various heart problems. Walnuts can help prevent gallstones. 

Wasabi Green Peas
Green peas are one of the important foods to include in your diet if ever you feel fatigued and sluggish.  Peas are a high fiber food, also rich in folic acid, Vitamins B6, B1, and B3, which are necessary for carbohydrate and protein metabolism. They are a wonderful source of iron which promotes normal blood cell formation and function. Peas also have a good source of Vitamin C to help boost your energy producing cells.