Tai Chi Chuan
...or Taijiquan, is an internal Chinese martial art practiced for both its defense training and its health benefits. It is also typically practiced for a variety of other personal reasons: its hard and soft martial art technique, demonstration competitions, and longevity. As a result, a multitude of training forms exist, both traditional and modern, which correspond to those aims. Some of t'ai chi ch'uan's training forms are especially known for being practiced at what most people categorize as slow movement.
Today, t'ai chi ch'uan has spread worldwide. Most modern styles of t'ai chi ch'uan trace their development to at least one of the five traditional schools: Chen, Yang, Wu (Hao), Wu, and Sun.
Holding the ball
...is the name of this movement. All moves have particular names, usually of animals and the nature. Tiger, snake, horse, clouds...
Easy flowing movements puts you in a meditative state, that are going to relax you, heal your anxiousness, your stress, strengthening your inner organs, find out how to cure you spine problems, your knees and so much more.
I use the QiGong excersises in the begining for to get prepared for the form of Tai Chi Chuan.