Description: When practicing Tai Chi, keep the head, neck, and back straight. The whole spine has to be aligned properly to facilitate the rise of energy to the top of the head, and to avoid excessive pressure on the lower back and the knees. The body should be relaxed and the head held up, as though suspended on a string.
It is important to keep the shoulders relaxed and to drop the elbows. Bending, stretching, and the opening and closing of joints should feel natural and un-strained.
Regarding eye movement, there is an old martial arts adage that says, "Wherever the hands go, the eyes go." Generally, the eyes follow the hands.
Description: Breathe naturally and evenly, but don't force deep breathing. When the abdomen is relaxed, chi will flow naturally o the dan-tien, where it can be activated.
Description: Step forward with one leg, bending the front knee to about 90 degrees so that the knee is over the toes. The other leg supports the back. Unlock the knee of the supporting leg but don't let it bend too much, sink your energy from the top of your head down through the spine and then down into the floor.
Description: Step out with the left foot, so that your feet are almost parallel and wider than shoulder-width apart. Bend both knees to a 90-degree angle.
Description: Step forward with one foot, so that the ball of the foot lightly touches the floor. The back leg supports all of your weight. Keep the knee of the back leg slightly bent. A variation on this stance is with the toes of the front foot arched up. Again, the back leg supports all your weight.
Description: Support all your weight on one leg. Turn the other leg away from the supporting leg, with the heel off the ground and the toes touching the ground at a right angle to the supporting foot.
Description: Opening movements: Relax. Stand upright with feet together, arms hanging naturally and eyes looking straight ahead. Salute by bringing together the right hand in a fist and the left hand with the palm open, at chest height. Bring your hands back down.
Step out to the left, so that your feet are shoulder-width apart. unlock and slightly bend the knees.
Cross the arms, bringing your left forearm to rest on the right. Lift the right knee. Touch the ground with the right heel and slide out with the right leg. Pull the left palm down to the lower abdomen and move the right hand (ward off) to the right while bending the right knee and shifting your weight to the right.
Rotate the right wrist clockwise and the left wrist counter-clockwise, as you shift your weight from right to left and back again. Shift your weight back (roll back) to the left leg, bringing the backs of the hands together, right hand over left. Shift your weight back to the right and push your hands out (squeeze) to the right.
Shift your weight back to the left , bringing your hands close to the cars and pushing forward to the right; form a T-step.
Finishing movements: Step out to the left with the left leg, so that feet are shoulder-width apart. Raise up both arms, then press your hands down in front of your body. Bring your arms to the sides.
Description: Opening movements: Relax. Stand upright with feet together, arms hanging naturally and eyes looking straight ahead. Salute by bringing together the right hand in a fist and the left hand with the palm open, at chest height. Bring your hands back down.
Step out to the left, so that your feet are shoulder-width apart. Unlock and slightly bend the knees.
Step further out to the left into a side bow stance. Bring your left arm out to the left. Bring the right arm across to rest on the left wrist. Then shift your weight to the right forming a semi-horse stance, opening the arms so they are extended on both sides.
Cross your hands above your head, then pull your arms down and around in a circular motion, bringing the hands together in front of your body, the right hand in a fist and the left hand with palm open. Shift your weight to the left, then back to the right, circling with both arms and bringing them around to the front of your body.
Shift your weight back to the left; then release power, punching with the right hand and pulling back the left palm to rest against the ribs.
Finishing movements: Step out to the left with the left leg, so that feet are shoulder-width apart. Raise up both arms, then press your hands down in front of your body. Bring your arms to the sides.
Description: Opening movements: Relax. Stand upright with feet together, arms hanging naturally and eyes looking straight ahead. Salute by bringing together the right hand in a fist and the left hand with the palm open, at chest height. Bring your hands back down.
Step out to the left, so that your feet are shoulder-width apart. Unlock and slightly bend the knees.
Raise both arms, crossing your hands above your head.
Shift your weight to the left and bring the arms down to the sides. Continue moving your arms to the front of your body, shifting your weight to the right.
Release power, shifting your weight to the left an snapping back both elbows.
Finishing movements: Step out to the left with the left leg, so that feet are shoulder-width apart. Raise up both arms, then press your hands down in front of your body. Bring your arms to the sides.
Description: Opening movements:
Step out to the left, so that your feet are shoulder-width apart. Unlock and slightly bend the knees.
Step out to the right into a T-step, bringing the hands in front of the body.
Push out with the right arm, while the left arm draws in, with the palm turned up. Turn the wrists while drawing your right arm back towards your body (with palm up) and pushing out your left hand (palm down). Turn the left hand, so the palm is facing up and held at the lower abdomen. Push out to the side with your right hand and form a hook hand.
Lift the left knee and slide out to the left.
Shift your weight to the left as though shoulder and hip were being used to strike. Shift your weight back to the right, as the left hand moves from the abdomen and up to the right. Shift your weight to the left, bringing the left hand around in a sweeping motion to the left.
Finishing movements:
Description: Opening movements:
Step out to the left, so that your feet are shoulder-width apart. Unlock and slightly bend the knees.
Raise your hands to each side of your head at ear level, and push them out in front of your body while forming a T-step.
Push out the right hand, then pull it back, brushing between the thumb and index finger of the left hand. Form a hook hand in the right hand as you push it out to the right, and pull back the left hand to the lower abdomen.
Lift the left leg, then bring it back down (with the heel on the ground and the toes pointing up) and slide out to the left. Shift your weight to the left, then to the right, bringing the left hand towards the hook hand and then around in a sweeping motion to the left as you shift your weight back to the left.
Move both hands in a circle to the right side and form a T-step.
Move both hands and the left foot to the left side. Step behind your left foot with your right. Continue moving both hands in a circle to the right side.
Repeat: Move both hands and the left foot to the left side. Step behind your left foot with your right. Continue moving both hands in a circle to the right side.
Repeat: Move both hands and the left foot to the left side. Step behind your left foot with your right. Continue moving both hands in a circle to the right side.
Step out to the left with the left leg. Step in with the right foot, forming a T-step and push both hands out in front of your body.
Repeat on the right side.
Finishing movements:
Description: Relax your whole body. Keep your head and neck straight, with the chin slightly tucked in.
Step out to the left, so that your feet are shoulder-width apart. Unlock and slightly bend the knees.
Description: Move both hands in a counter-clockwise circle in front of the lower abdomen, all the while turning the wrists.
Raise and extend both arms toward north-east, palms facing each other.
Push both arms around to your left in a gentle sweeping motion.
Turn the right foot toward east. Push both arms back around to the right, fingers pointing forward and palms facing right (east).
Lift your left knee, then slowly bring your foot down so that your heel touches the floor and the toes are pointing up. Slide the left foot forward (north) and let the whole foot rest on the ground.
Move both hands further back to the right and then push down and forward (north) in a circular motion, bringing the hands up and back, near the right side of your head.
Push forward with the left hand. Follow with the right hand, pushing it down and then forward in an upward arc, bringing the forearm up to rest below the left wrist as you step forward (north) with the right left, forming an empty stance.
Description: Turn the left palm over the right fist. Make a small circle with both hands in front of your lower abdomen. Cross the arms and then open them up. Push the left hand down in a circular motion to the left while the right hand pushes up in a circular motion to the right. Continue pushing outwards with both arms, then bring them back inwards to the crossed-arm position, with the left forearm resting on the right.
Life the right knee, then slowly drop the left, with the heel touching the floor and the toes point up. Gently slide the foot (heel touching the floor) toward east. At the same time, push the right hand (in a palm) out and around toward east while dropping the left hand to the lower abdomen; shift your weight onto the right leg to form a semi-horse stance.
Description: Turn the wrists, and shift your weight from the right leg to the left. Moving your right arm to the left side of your body, bring the arms together. Shifting your weight back to the right, bring your wrists together so that the backs of the hands are facing each other, and push your arms out to the right.
Shift your weight back onto the left leg. Move your hands around to the left and up to your head, then push past your head on either side at ear-level. Push forward to the right as you form a T-step.
Description: Push out the right hand, then pull it back, brushing between the thumb and index finger of the left hand. Form a hook hand in the right hand as you push it out toward the east, and pull back, the left hand to the lower abdomen.
Lift the left knee, then slowly drop the foot so that your heel touches the floor and the toes are pointing up. Gently slide the foot (heel touching the floor) to the left. Shift your weight to the left. Then shift your weight back to the right and push the left palm out toward the east. Then shift your weight back to the left, forming a semi-horse stance, and push the left arm in a sweeping motion around to the left (west).
Description: Move both arms around to make a full clockwise circle, turning the wrists and shifting your weight back and forth to follow the arms. Turn the left foot toward west and push forward with your left hand. The right hand follows in an upward arc, bringing the forearm up to the left wrist as you form an empty stance facing west.
Pull the right wrist up and then down in a flowing motion. Make a fist with the right hand and pound the left hand; at the same time, hit the floor with the right leg. Your feet should be shoulder-wdith apart.
Description: Cross your arms, right over left. Push down with your left hand while pushing the right hand up in an arc-like motion. Continue pushing both arms outwards, then draw them inwards. Bring the left wrist to rest on the right forearm while forming an empty stance with the right toes pointing up. You are now facing west.
Step to the north-west with the right leg. Follow with the left foot and form a T-step. Move the right hand above and to the right side of your head while moving the left hand down to the left hip, palm facing down.
Description: Move your right hand around to the left, keeping it at head height, while slightly turning the body (toward south-west).
Move your left hand up and around to the right shoulder and bring the right arm back (pointing north), palm facing up.
Lift the left knee. Then lower it, touching your heel to the floor and sliding out to the south-west; shift your weight forward. Brush the left knee as you bring up your left hand, palm facing forward. Push forward past your ear with the right hand. Form a hook hand with the left hand and push the right hand in a sweeping motion to your right side (north), shifting your weight to the right, then back to the left, forming a semi-horse stance.
Description: Lift the left knee. Push forward with both hands.
Drop the left foot down to the ground, facing south-west. Draw both hands in a downward arc past the right hip and then cross them in front of your body (right wrist over left wrist), while forming a T-step.
Slide out the right leg (heel on the floor) toward north-west, then shift your weight to the right, forming a semi-horse stance and opening up the arms.
Description: Draw your arms back in so that your hands are crossed above your head. Adjust the left foot (turning it toward north in preparation for turning the entire body) and bring the hands down, right wrist crossed over left. Then turn your whole body around to face north (pivoting on the left foot), hitting the floor with your right foot as you form a fist with the right hand and draw the left hand (in a palm) close to the right elbow.
Slide out to the left, shifting your weight onto the left. Open up the arms in a circle and then draw them both inward to in front of your body while shifting your weight to the right. Your right hand will be in a fist, the left a palm.
Shift your weight to the left as you punch with the right hand, and place the left hand on the rib cage.
Description: Turning both wrists, cross your arms, bringing the left wrist to rest on the right forearm. At the same time, step to the left with your right leg (\"cover step\").
Open up your arms, moving them apart, then kick with the left leg and slap the foot. Let your leg drop gently to the floor.
Description: After kicking, turn the whole body to face south, and hit the ground with your right leg. Move the right arm down in a fist, and bring the left fist close to the right elbow.
Heel kick with the left leg. Open your arms wide apart (hands still in fists) and release power.
Description: Drop the left foot, forming a T-step. As you step out toward north east, move your left hand forward in a counter-clockwise circular motion to the front of your body, and then push out with the right hand and cross the wrists together.
Slide out with the right leg toward south-east. The shift your weight to the right side, forming a semi-horse stance as you open up your arms. You are now facing north-east.
Description: Draw both arms inwards in circular motions, crossing the hands in front of your face; at the same time, shift your weight to the left.
Shift your weight back to the right, bringing your arms back around to the front. Then shift your weight back to the left again and release power with both elbows.
Description: Step out toward west with the left leg, and then step in with the right leg to form a T-step. Turn both wrists and push toward west.
Step to the right (east) with your right foot as you push out to the right with both hands. At the same time, step behind your right foot with the left, as you push back to the left with both hands.
Description: Step to the right with the right foot and push out to the right side with both hands.
Step behind your right foot with your left, and push both hands back out to the left.
Description: Step to the right with your right foot.
Bring both hands up to your head and push out toward north-east (your hands will be passing each side of your head at ear level). Form a T-step by stepping in with the left foot.
Description: Push out the right, then pull it back, brushing between the thumb and index finger of the left hand. Form a hook hand in the right hand as you push it out to the right, and pull back the left hand to the lower abdomen.
Lift the left knee, then slowly drop the foot so that your heel touches the floor and the toes are pointing up. Gently slide the foot (heel touching the floor) to the left. Shift your weight to the left while warding off to the left with the left hand.
Description: Make both hands into fists. Bring your arms together in front of your body, bringing the left fist close to the right elbow.
Drop down into a falling down stance facing west. Follow the falling down motion with the left fist; extend the right arm a little higher than head level, facing east.
Description: Shift your weight onto the left leg, rising through a bow stance. Raise your left fist up in front of your body.
Step forward with the right leg, and cross your right fist behind the left.
Description: Turn both fists inward and release power; make palms of both hands, the left palm underneath the right.
Turn both palms back inwards and form fists again. Step back in with your right leg and turn your whole body to face north. Move both hands downward in a circular motion, then outward, then back inward to in front of the chest, crossing and then uncrossing your forearms. Step in with your left foot to form a T-step. Bring the right hand over your head and move the left down to the hip.
Description: Bring the left heel down and turn the right foot to face south-east, while turning your body to face east.
Perform an inside kick with your left leg, turning your whole body around to face north. Then perform a lotus kick with the right leg, while moving both arms in a clockwise circle above and around your head, slapping the right foot. Bring the right leg back behind the left and bring your arms in front of your body, hands open as palms. You are now facing north.
Description: Make fists in both hands, and bring them down and inward. make two full circles, shifting your weight back and forth with each circle, first onto the right leg, then back onto the left. Release power.
Description: Bring both hands to the right while shifting your weight onto the right leg. Push forward first with your left hand, then with your right, bringing the right wrist under the left. Form an empty stance facing north.
Pull the right wrist up and then down in a flowing motion. Make a fist with the right hand and pound the left hand; at the same time, hit the floor with the right leg. Your feet should be shoulder-width apart.
Description: Bring your hands up to your chest, forming palms with both hands. Push them down in front of the abdomen and then bring your arms back to the sides.
Step in with the left foot, bringing the feet together.
