Step-by-Step Tai Chi Chuan Moves

Step-by-Step Tai Chi Chuan Moves

Article One

Commencing Form

1. Stand upright with feet shoulder-width apart, toes pointing forward, arms hanging naturally at side. Look straight ahead.

• Points to Remember: Hold head and neck erect, with chin drawn slightly inward. Do not protrude chest or draw abdomen in.

II.Raise arms slowly forward to the shoulder level, with palms down .

III.Bend knees as you press palms down gently, with elbows dropping towards knees. Look straight ahead.

• Points to Remember: Keep torso erect and hold shoulders and elbows down. Fingers are slightly curved. The body weight is equally distributed between legs. While bending knees, keep waist relaxed and buttocks slightly pulled in. The lowering of arms should be coordinated with the bending of knees.

Part Wild Horse's Mane on Both Sides

1. With torso turning slightly to the right and weight shitted onto the right leg, raise the right hand until the forearm lies horizontally in front of the right part of the chest, while the left hand moves in a downward curve until it comas under the right hand, palms facing each other as if holding a ball (henceforth referred to as "hold-ball gesture"). Move the left foot to the side of the right foot, toes on floor. Look at the right hand.
2. Turn the body to the left (10 o'clock) as the left foot takes a step towards 8-9 o'clock. Bending knee and shifting weight onto the left leg, while the right leg straightens with the whole foot on the floor for a left "bow stance". As you turn the body, raise the left hand to eye level with the palm facing obliquely up and elbow slightly bent, and lower the right hand to the side of the right hip with the palm facing down and fingers pointing forward. Look at the left hand.

III."Sit back" slowly — more torso backward as if ready to take a seat, and shift weight onto the right leg. raising toes of the left foot slightly and turning them outward before placing the whole foot on the floor. Then band the left leg and turn the body to the left, shifting weight onto the left leg and making a hold ball gesture in front of the left part of the chest, with the left hand on top. Then move the right foot to the side of the left foot, with toes on the floor. Look at the left hand.

IV.Take a right bow stance by moving the right foot a step towards 9 o'clock, straightening the left leg with the whole foot on the floor and bending the right leg at knee.

At the same time, with the body turning slightly to the right, gradually raise the right hand to eye level with the palm facing obliquely upward and elbow slightly bent, and press the left hand down to the side of the left hip, palm down. Look at the right hand.

22. Repeat step 3, reversing "right" and "left."

6. Repeat step 4, reversing "right" and "left."

• Points to Remember: Hold torso erect and keep chest relaxed. Move arms in a curve without stretching them when you separate hands. Use waist as the axis in the body turns.

The movements in taking a bow stance and separating hands must be smooth and synchronized in tempo. When taking a bow since, place t he front foot slowly in position, with heel coming down first. The knee of the front leg should not go beyond toes while the rear leg should be straightened, forming an angle of 45 degrees with the ground. There should be a transverse distance of 10-30 cm between heels. Face 9 o'clock in final position.

White Crane Flashes Its Wings

1. With torso turning slightly to the left(8 o'clock), make a hold-ball gesture in front of the left part of the chest, with the left hand on top. Look at the left hand.

II.Draw the right foot half a step towards the left foot and then sit back. Turn torso slightly to the right(10 o'clock), with weight shifted onto the right leg and eyes looking at the right hand. Move the left foot a bit forward, with toes on the floor for a left"empty stance", with both legs slightly bent at knee. At the same time, with torso turning slightly to the left(9 o'clock), raise the right hand to the front of the right temple, with the palm turned inward; while the left hand moves down to the front of the left hip, and the palm down. Look straight ahead.

• Points to Remember: Do not thrust chest forward. Arms should be rounded when they move up or down. Weight transfer should be coordinated with the raising of the right hand. Face 9 o'clock in final position.

Article Two

Brush Knee on Both Sides

1. Turn torso slightly to the left(8 o'clock)as the right hand moves down while the left hand moves up. Then turn torso to the right(11 o'clock)as the right hand circles past abdomen and up to ear level with arm slightly bent and the palm facing obliquely upward, while the left hand moves in an upward, rightward, downward curve to the front of the right part of the chest, the palm facing obliquely downward. Look at the right hand.
2. Turn torso to the left(9 o'clock)as the left foot takes a step in that direction for a left bow stance. At the same time, the right hand draws leftward past the right ear and, following the body turn, pushes forward at nose level with the palm facing forward; while the left hand circles around the left knee to stop beside the left hip, palm down. Look at fingers of the right hand.

III.Sit back slowly with the right knee bent, shifting weight onto the right leg. Raise toes of the left foot and turn them a bit outward before placing whole foot on the floor. Then bend the left leg slowly and turn the body slightly to the left, shifting weight onto the left leg. Bring the right foot forward to the side of the left foot, toes on floor. At the same time, turn the left palm up and with elbow slightly bent, move the left hand sideways and up to shoulder level while the right hand, following the body turn, moves in an upward, leftward, downward carve to the front of the left part of the chest, with the palm facing obliquely downward. Look at t he left hand.

IV.Repeat step 2, reversing "right" and "left."

V.Repeat step 3, reversing "right" and "left."

VI.Repeat step 2.

• Points to Remember: When pushing the front palm, the body should not bend forward or backward, but should keep hip and waist relaxed. When pushing hands the shoulders should be kept down and make the wrist down as well as relax the palm. All the above movements should be coincided with relaxed waist and bent knees totally. When holding the knees and taking the bent step, the distance between heels should the about 30 cm.

Strum the Lute

Move the right foot half a step towards the left heel. Sit back and turn torso slightly to the right(10-11 o'clock), shifting weight onto the right leg. Raise the left foot and place it slightly forward, with heel coining down on the floor and knee bent a little for a left empty stance. At the same time, raise the left hand in a curve to nose level, with the palm facing rightward and elbow slightly bent while the right hand moves to the inside of t he left elbow, with the palm facing leftward. Look at the forefinger of the left hand.

• Points to Remember: The body position should remain steady and natural, with chest relaxed and shoulders and elbows held down. Movements in raising the left hand should be more or loss circular. In moving the right foot half a step forward, place it slowly in position, with toes coming down first. Weight transfer must he coordinated with the raising of the left hand. Face 9 o'clock in final position.

Curve Back Arms on Both Sides

1. Turn torso slightly to the right, moving the right hand down in a curve past abdomen and then upward to shoulder leve1, with the palm up and arm slightly bent. Turn the left palm up and place toes of the left foot on the floor. Eyes first look to the right as the body turns in that direction, and then turn to look at the left hand.

II.Bend the right arm and draw hand past the right ear before pushing it out with the palm facing forward while the left hind moves to the waist side, with the palm up. At the same time, raise the left foot slightly and take a curved step backward, placing down toes first and then the whole foot slowly on floor with toes turned outward. Turn the body slightly to the left and shift weight onto the left leg for a right empty stance, with the right foot pivoting on toes until it points directly ahead. Look at the right hand.

III.Turn torso slightly to the left, carrying the left hand sideways up to shoulder level, with the palm up, while the right palm is turned up. Eyes first look to the left as the body turns in that direction and then turn to look at the right hand.

4. Repeat steps 2, 3, 2, 3, and2, reversing "right" and "left."

• Points to Remember: Hands should move in curves when they are being pushed out or drawn back. While pushing out hands, keep waist and hips relaxed. The turning of waist should be coordinated with hand movements. When stepping back, place toes down first and then slowly set the whole foot on the floor. Simultaneously with the body turn, point the front foot directly ahead, pivoting on toes. When stepping hack, the foot should move a bit sideways so that .There will be a transverse distance between hee1s. First look at the direction of the body turn and then turn to look at the hand in front. Face 9 o'clock in final position.

Article Three

Grasp the Bird's Tail—Left Style

1. Turn torso slightly to the right(11-12 o'clock), carrying the right hand sideways up to shoulder level, with the palm up, while the left palm is turned downward. Look at the 1eft hand.

II.Turn the body slightly to the right(12 o'clock)and make a hold-ball gesture in front of the right part of chest, the right hand on top. At the same time, shift weight onto the right leg and draw the left foot to the side of the right foot, with toes on the floor. Look at the right hand.

III.Turn the body slightly to the left, taking a step forward with the left foot towards 9 o'clock for a left bow stance. Meanwhile, push out the left forearm and the back of the hand up to shoulder level as if to fend off a blow, while the right hand drops slowly to the side of the right hip, palm down. Look at the left forearm.

• Points to Remember: Keep both arms rounded while pushing out one of them. The separation of hands, turning of waist and bending of leg should be coordinated.

IV.Turn torso slightly to the left(9 o'clock)while extending the left hand forward, with palm down. Tiring up the right hand until it is below the left forearm, with palm up. Then turn torso slightly to the right while pulling both hands down in a curve past the abdomen-- as if you were taking hold of an imaginary foe's elbow and wrist in order to pull back his hand and the body--until the right hand is extended sideways at shoulder level, palm up, and the left forearm lies across the chest, with the palm turned inward. At the same time, shift weight onto the right leg. Look at the right hand.

• Points to Remember: While pulling; down hands, do not lean forward or protrude buttocks. Arms should follow the turning of the waist and move in a circular path.

V.Turn torso slightly to the left as you lend the right arm and place the right hand ins记e the left wrist; turn torso further to 9 o'clock as you press both hands slowly forward, palms facing each other and keeping a distance of about 5 cm between them and the left arm remaining rounded. Meanwhile, shift weight slowly onto the left leg for a left bow stance. Look at the left wrist.

• Points to Remember: Keep torso erect when pressing hands forward. The movement of hands must be coordinated with the turning of waist and bending of the front leg.

6. Turn both palms downward as the right hand passes over the left wrist and moves forward and then to the right until it is on the same level with the left hand. Separate hands shoulder-width apart and draw them back to the front of the abdomen, with palms facing obliquely downward. At the same time, sit back and shift weight onto the right leg which is slightly bent, raising toes of the left foot. Look straight ahead.
7. Transfer weight slowly onto the left leg while palms in an upward, forward curve until wrists are shoulder high. At the same time, bend the left leg for a left bow stance. Look straight ahead. Face 9 o'clock in final position.

• Points to Remember: When touching hands, it should go circle line and wrists keep as high as shoulders. The elbows bend slightly.

Grasp the Bird's Tail--Right Style

1. Sit back and turn torso to the right(12 o'clock), shifting weight onto the right leg and turning toes of the left foot inward. Move the right hand in a horizontal curve to the right and then in a downward curve past abdomen for a hold-ball gesture in front of the left part of the chest, with the left hand on top. Meanwhile, shift weight onto the left leg and place the right foot beside the left foot, toes on the floor. Look at the left hand.
2. Repeat movements inIII.--VII.under Form 7, reversing" right" and "left".

• Points to Remember: The same as those for dorm 7. Face 3 o'clock in final position.

Article Four

Single Whip

1. Sit back and shift weight gradually onto the left leg, turning toes of the right foot inward. Meanwhile, turn the body to the left(11 o'clock), carrying both hands leftward, with the left hand on top, until the left arm is extended sideways at shoulder level, with the palm facing outward, and the right hand is in front of the left rids, the palm facing obliquely inward. Look at the left hand.
2. Turn the body to the right(1o'clock), shifting weight gradually onto the right leg and drawing the left foot tot he side of, the right foot, with toes on the floor. At the same time, move the right hand up to the right until arm is at shoulder level. With the right palm now turned outward, bunch fingertips and turn them downward from wrist for a"hook hand", while the left hind moves in a curve past abdomen up to the front of the right shoulder, the palm facing inward. Look at the left hand.
3. Turn the body to the left (10 o'clock) while the left foot takes a step towards 8-9o'clock for a left how stance. While shifting weight onto the left leg, turn the left palm slowly out-wart, as you push it forward with fingertips at eye level and elbow slightly bent. Look at the left hand.

• Points to Remember: Keep torso erect, with waist relaxed and shoulders lowered. The left palm is turned outward slowly, not too abruptly, as hand pushes forward. All transitional movements must be well coordinated. Face 9 o'clock in final position, with the right elbow slightly bent downward and the left elbow directly above the left knee.

Wave Hands like Clouds---Left Style

1. Shift weight onto the right leg and turn the body gradually to the right(1- 2 o'clock), turning toes of the left foot inward. At the same time, move the left hand in a curve past abdomen to the front of the right shoulder, the palm turned obliquely inward; while the right hand is opened, the palm facing outward. Look at the left hand.

II.Turn torso gradually to the left(10--11 o'clock) shifting weight onto the left leg. At the same time, move the left hand in a curve past face with palm slowly leftward, while the right hand moves in a curve past abdomen up to the front of the left shoulder with the palm slowly turning obliquely inward. As the right hand moves upward, bring the right foot to the side of the left foot so that they are parallel and 10-20 cm apart. Look at the right hand.

III.Turn torso gradually to the right(l-2 o'clock), shifting weight onto the right leg. At the same time, move the right hand continuously to the right side past face, with the palm turned slowly outward, while the left hand moves in a curve past abdomen up to shoulder level with the palm turned slowly obliquely inward. As the left hand moves upward, take a side step with the left foot. Look at the left hand.

4. Repeat steps 2, 3, and 2.

• Points to Remember: Use your lumbar spine as the axis for the body turns. Keep waist and hips relaxed. Do not let your body rise and fall abruptly. Arm movements should be natural and circular and follow waist movements. Pace must be slow and even. Maintain a good balance when moving lower limbs. Eyes should follow the hand that is moving past face. The body in final position faces 10-11 o'clock.

Single Whip

1. Turn torso to the right(1 o'clock), moving the right hand to the right side for a hook hand while the left land moves in a curve past he abdomen to the front of the right shoulder with the balm turned inward. Shift weight onto the right leg, with toes of the left foot on the floor. Look at the left hand.
2. Repeat step 3 from the above Single Whip Form.

High Pat on Horse

1. Draw the right foot half a step forward and shift weight gradually onto the right leg. Open the right hand and turn up both palms, elbows slightly bent, while the body turns slightly to the right(10-11 o'clock), raining the left heel gradually for a left empty stance. Look at the left hand.

II.Turn the body slightly to the left(9 o'clock), pushing the right palm forward past the right ear, fingertips at eye level. while the left hand moves to the front of the left hip, palm up. At the same time, move the left foot a bit forward, with toes on the floor, look at the right hand.

• Points to Remember: Keep torso erect, shoulders lowered and the right elbow slightly downward. Face 9 o'clock in final position.

Kick with Right Heel

I.Turn torso slightly to the right(10 o'clock)and move the left hand, palm up, to cross the right hand at wrist as you pull the Left foot a bit backward, with toes on the floor. Then separate hands, moving both in a downward curve with palms turned obliquely downward. Meanwhile, raise the left foot to take a step towards 8 o'clock for a left bow stance, toes turned slightly outward. Look straight ahead.

II.Continue to move hands in a downward, inward, upward curve until wrists cross in front of the chest, with the right hand in front and both palms turned inward. !1t the same time, draw the right foot to the side of the left foot, with toes on the floor. Look forward to the right.

III.Separate hands, turning torso slightly to 8 o'clock and extending both arms sideways at shoulder level with elbows slightly bent and palms turned outward. At the same time raise the right knee and thrust foot gradually towards 10 o'clock. Look at the right hand.

• Points to Remember: Keep your balance. Wrists are at shoulder level when hands are separated. When kicking the right foot, the left leg is slightly bent and the kicking force should be focused on heel, with ankle dorsiflexed. The separation of hands should be coordinated with the kick. The right arm is parallel with the right leg. Face 9 o'clock in final position.

Strike Opponent's Ears with Both Fists

1. Pull back the right foot and keep thigh level. Move the left hand in a curve to the aide of the right hand in front of chest, with both palms turned inward. Bring both hands to either side of the right knee, with the palm up. Look straight ahead.

II.Set the right foot slowly on the floor towards 10 o'clock, shifting weight onto the right leg for a right bow stance. At the same time, lower hands to both sides and gradually clench fists; then move them backward with an inward rotation of the arms before moving them upward and forward for a pincer movement that ends at eye level with fists 10-20 cm apart, knuckles pointing upward to the back. Look at the right fist.

• Points to Remember: Hold head and neck erect. Keep waist and hip relaxed and fist loosely clenched. Keep shoulders and elbows lowered and arms rounded. Face 10 o'clock in final position

Turn and Kick with the Left Heel

1. Shift weight gradually onto the left leg, turning the body to the left(6 o'clock)with toes of the right foot turned inward. Simultaneously, open both fists and separate hands in an upward curve, extending both arms sideways, with palms facing forward. Look at the left hand.
2. shift weight onto the right leg and draw the left foot to the side of the right foot, with toes on the floor. At the same time, move both hands in a downward, inward, upward curve until wrists cross in front of the chest, with the left hand in front and both palms facing inward. Look forward to the left.

III.Separate hands, extending both arms sideways at shoulder level, with elbows slightly bent and palms facing outward. Meanwhile, raise the left knee and thrust foot gradually towards 4 o'clock: Look at the left hand.

• Points to Remember: The same as those for Form 13, except that "right" and"left" are reversed. Face 4 o'clock in final position.

Article Six

Push Down and Stand on One Leg Left Style

I.full back the left foot and keep thigh level. Turn torso to the right (7 o'clock). Hook the right hand as you move the left arm in a curve past face to the front of the right shoulder, turning it inward in the process. Look at the right hand.

II.Turn torso to the left(4o'clock), and crouch down slowly on the right leg, stretching the left leg sideways towards 2--3 o'clock. Move the left hand down and to the left along the inner side of the left leg, turning the palm outward. Look at the left hand.

• Points to Remember: When crouching down, turn toes of the right foot slightly outward and straighten the left leg with toes turned slightly inward, with both soles flat on the floor. Keep toes of the left foot in line with the right heel. Do not lean torso too much forward.

III.Turn toes of the left foot outward and those of the right foot inward; straighten the right leg and bend the left leg onto which weight is shifted. Turn torso slightly to the left(3o'clock)as you rise up slowly in a forward movement. At the same time, move the left arm continuously to the front, the palm facing right, while the right hand drops behind the back, still in the form of a hook, with bunched fingertips pointing backward. Look at the left hand.

IV.Raise the right knee slowly as the right hand opens into a palm and swings to me front past outside of the right leg, with elbow bent just above the right knee, fingers pointing up and a palm facing left. Move the left hand down to the side of the left hip, with the palm down. Look at the right hand.

• Points to Remember: Keep torso upright. Bend the supporting leg slightly. Toes of the raised leg should point naturally downward. Face 3 o'clock in final position.

Push Down and Stand on One Leg Right Style

I.Put the right font down in front of the left foot, with toes on the floor. Turn the body to the left(12 o'clock), pivoting on toes of the left foot. At the same time, raise the left hand sideways to shoulder level and turn it into a hook while the right hand, following the body turn, moves in a curve to the front of the left , shoulder with fingers pointing up. Look at the left hand.

II.Repeat movements inII.--IV.under Form 16。reversing "right" and"left" and changing the clock directions of movement accordingly.

• Points to Remember: Raise the right foot slightly before crouching down and stretching the right leg sideways.

Article Seven

Work at Shuttles on Both Sides

1. Turn the body to the left(1 o'clock)as you set the left foot on floor in front of the right foot, with toes turned outward. With the right heel slightly raised, bend both knees for a half"cross-legged seat".At the same time, make a hold-ball gesture in front of the left part of the chest, the left hand on the top. Then move the right foot to the side of the left foot, with toes on the floor. Look at the left forearm.
2. Turn the body to the right as the right foot taken a step forward to the right for a right bow stance. At the same time, move the right hand up to the front of the right temple, and the palm turned obliquely upward, while the left palm moves in a small leftward, downward curve before pushing it out forward and upward to nose level. Look at the left hand.
3. Turn the body slightly to the right(5 o'clock).shifting weight slightly backward, with toes of the right foot turned a bit outward. Then shift weight back onto the right leg and draw the left foot to the side of the right foot, with toes on the floor. Meanwhile, make a hold-ball gesture in front of the right part of the chest, with the right hand on the top, look at the right fore-arm.
4. Repeat step 2 and reversing "right" and "left."

• Points to Remember: Do not lean forward when pushing hands forward, nor raise shoulders when moving hands upward. Movements of hands should be coordinated with those of waist and legs. Keep a transverse distance of about 30 cm between heels in bow stance. Face 2 o'clock in final position.

Needle at Sea Bottom

Draw the right foot half a step forward, shift weight onto the right leg and move the left foot a bit forward, with toes on the floor for a left empty stance. At the same time with the body turning slightly to the right 4 o'clock)and then to the left(3 o' clock), move the right hand down in front of the body, up to the side of the right ear and then obliquely downward in front of the body, with the palm facing left and fingers pointing obliquely downward, while the left hand moves in a forward, downward curve to the side of the a left hip, with the palm down. Look at f lour ahead.

• Points to Remember: Do not lean too much forward. Keep head erect and buttocks in, the left leg is slightly bent. Face 3o'clock in final position.

Flash Arm Turn the body slightly to the right (4 o'clock) and take a step forward with the left foot for a left bow stance. At the same time, raise the right hand with elbow bent to stop above and in front of the right temple, the palm turned obliquely upward with thumb pointing down, while the left palm moves a bit upward and then pushes forward at nose level. Look at the left hand.

• Points to Remember: Keep torso erect and waist and hips relaxed. Do not straighten the arm when you push the left palm forward. The movement should be synchronized with the taking of bow stance, with your back muscles stretched. Keep a transverse distance of less than 10 cm between heels. Face 3 o'clock in final position.

Article Eight

Turn to Deflect Downwards Parry and Punch

1. Sit back and shift weight unto the right leg. Turn the body to the right (6 o'clock), with toes of the left foot turned inward. Then shift weight again onto the left leg. Simultaneously with the body turn, move the right hand in a rightward down ward curve and, with fingers clenched into fist, past abdomen to the side of the left ribs with the palm turned down, while the left hand moves up to the front of the forehead, with the palm turned obliquely upward. Look straight ahead.
2. Turn the body to the right(8 o'clock), bringing the right fist up and then forward and downward for a backhand punch, while the left hand lowers to the side of the left hip with the palm turned down. At the same time, the right foot draws towards the left foot and .without stopping or touching the floor, takes a step forward, with toes turned outward. Look at the right fist.
3. Shift weight onto the: Right leg and take a step forward with the left foot. At the same time, parry with left hand by moving it sideways and up to the front, and the palm turned slightly downward while the right fist withdraw to the side of the right hip with forearm rotating internally and then externally, so that the fist is turned down and then up again. Look at the left hand.

IV.Bend the left leg for a left bow stance as you strike out the right fiat forward at chest level , turning the palm leftward, while the left hand withdraws to the side of the right forearm. Look at the right fist.

• Points to Remember: Clench the right fist loosely. Follow the punch with the right shoulder by extending it a bit forward. Keep shoulders and elbows lowered and the right arm slightly bent. Face 9 o'clock in final position.

Apparent Close-up I.Move the left hand forward from under the right wrist and open the right fist. Separate hands and pull them back slowly, palms up, as you sit back with toes of the left foot raised and weight shifted onto the right leg. Look straight ahead

II.Turn palms down in front of the chest as you pull both bands back to the front of the abdomen and then push them forward and upward until wrist, are at shoulder level, with palms facing forward. At the same time, bend the left leg for a left bow stance. Look straight ahead.

• Points to Remember: Do not lean backward or protrude buttocks when sitting back. Do not pull arms back straight. Relax your shoulders and than elbows a bit outward. Hands should be no farther than shoulder-width apart when you push them forward. Face 9 o'clock in final position.

Cross Hands I. Bend the right knee, sit hack and shift weight onto the right leg, which is lent at knee. Turn the holly to the right (1o'clock) with toes of the left foot turned inward. Following the body turn move both hands sideways in a horizontal curve at shoulder level, with palms facing forward and elbows slightly bent. Meanwhile, turn toes of the right foot slightly outward and shift weight onto the right leg. Look at the right hand

II.Shift weight slowly onto the left leg with toes of the right foot turned inward. Then bring the right foot towards the left foot so that they are parallel to each other and shoulder-width apart; straighten legs gradually. At the same time, move both hands down in vertical curve to crows them at wrist first in front of the abdomen and then in front of the chest, with the left hand nearer to the body and both palms facing inward. Look straight ahead.

• Points to Remember: Do not lean forward when separating or crossing hands. When taking the parallel stance, keep the body and head erect with chin tucked slightly inward. Keep arms rounded in a comfortable position, with shoulders and elbows held down. Face: 12 o'clock in final position.

Closing Form

Turn palms forward and downward while lowering both hands gradually to the side of hips. Look straight ahead.

• Points to Remember: keep whole body relaxed and draw a deep breath (exhalation to be somewhat prolonged) when you lower hands. Bring the left foot close to the right foot after your breath is even. Walk about for complete recovery.

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