This diverse practice includes four separate workout options, as well as a warm up and cool down. As you follow along with your instructor along at the pace and intensity that works best for you—and you will be continually encouraged to do exactly that—you will be exposed to a wide variety of classic tai chi postures, including The Fair Maiden Weaves the Loom, The White Crane Spreads Its Wings, and Bouncing on the Toes Seven Times to Drive Away All Illness.