Sweep the lotus, ride the tiger to the mountain and watch the white crane spread its wings. You can do all of these in one North Austin Tai Chi class.

Known to his students as "Master Gohring," Thomas Gohring, of Master Gohring's Tai Chi and Kung Fu, explained the exercise.

"It was designed in combat, but it was discovered that if you slow down the movements that it was actually good for your health," he said.

The ancient Chinese say Tai Chi can make you "live long enough to live forever," and Gohring's students say those ancients have it right.

"I started out walking on a cane, and my cane, I have no idea where it's at," 60-year-old Patricia Briggs said.

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"It's good for balance, coordination, focus, concentration, reducing stress and relaxation," Gohring said.

But, before you get there, expect some pain.

"A hundred times to learn it, 1,000 times to look like a black sash and 10,000 times to master it." Gohring said.

Gohring said with a little discipline, anyone can learn it.

"If everyone knew what Tai Chi could do for them, we wouldn't have enough space for all the people who would want to do Tai Chi here," he said.

So, fight the quivering thighs and aching arms, and let motion and quiet become one.

Gohring offers classes for ages 4 all the way up to senior citizens. To find out more, you can visit his Web site at www.mastergohring.com.