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Preparation
An important part of any form. How we prepare is just as important as the form itself.
We need time to “center and root.” We need to clear/empty the mind, to concentrate on our breathing and focus our energy. Time should have no meaning during preparation. Each of us alone knows when to begin.
Stand with the feet together (if this is uncomfortable, open the stance slightly), feet/toes facing forward (12 o’clock). Hands are down and relaxed at side of body. Soften (empty) the knees, relax the pelvis and tuck the pelvis under (as if sitting on the edge of a kitchen stool).
Relax/empty the chest. You should feel the chest concave slightly, do not force it. Also the shoulders should “round” slightly.
Drop the shoulders.
Imagine that you have two small “eggs,” one under each armpit, this way, we keep the arms away from the body (keeping the body “open”).
Imagine a small string raising/lifting your body. “Feel” your spine “open” as the body raises. Very important: Keep the chin down/in towards the body. If you feel the back of the neck tighten as you lift, you must relax the chin more.
Taiji works in accord with the acupuncture points of the body, therefore place the tip of the tongue gently on the roof of the month, just behind the top front teeth.
Relax the muscles of the face. Relax the eyes.
Breath gently through the nose. If you have a nasal concern then breath in through the nose and out through the mouth, keeping the tongue on the roof of the mouth.
For relaxation breath using “post-birth” Buddhist breathing.
For energizing breath using “pre-birth” Taoist breathing.
Beginners use “normal” relaxed breathing.
Retain the style of breathing throughout the form.
While in “Wu Chi,” allow the body to completely relax by creating an “inventory” of the body. Start at the base/root and mentally relax each part of the body as you work you way up to the your head.
Once the body is relaxed, then concentrate on relaxing the breath (do not force or hold the breath). When the body and breathing are relaxed, “empty” the mind of extraneous thought. The mind should be clear and alert (in-the-moment).
Based upon your physical/mental state, achieving “Wu Chi” can vary considerably. The main thing is to not rush. Enjoy the journey.
Commencement
Sink weight into the right leg, then step out with the left foot your shoulder width, toes facing forward. When the foot is flat, shift your weight so that you’re equally weighted on both feet.
Middle fingers touch side of legs (pants seams).
Gently raise arms, leading with wrists, palms facing each other, waist height . When the arms reach waist height, palms turn towards the ground, hands/fingers relaxed, continue raising arms, leading with wrists, elbows/shoulders remain soft and relaxed. When the wrists/arms reach shoulder height/width soften/relax the elbows in towards the body, wrist fold in towards shoulders (imagine a tea cup on the back of each hand).
Extend arms forward (offering the tea), remember to keep the elbows soft and relaxed.
Hands gently float down, as if “running fingers on silk.” At waist height, sink the weight (root). Hands come to rest by the hips, fingers facing forward palms gently curved, palms on 45° angle (imagine resting the palms on two dogs by your side).
Hold The Ball
Shift your weight into the left foot (move from the pelvis, as if someone is gently pushing). When the weight is in the left foot lift the right toes, pivot on the right heel, turning the body 45° to right (2 o’clock) keeping nose, “tan tien,” right toes/knees in line (the body moves as one unit).
Place the right foot flat on floor; shift weight into the ball of the right foot moving from the pelvis leading with “tan tien,” keep the back straight (do not bend at waist).
As you shift into the right foot, both arms/hands go into motion to “hold the ball”. Right hand forms semi-circle, throat height, palm facing downward. Left hand forms 1/4 circle “tan tien” height, palm facing upward. Elbows/shoulders relaxed; right elbow points downward.
Keep the chest hollow and imagine that you have two small “eggs,” one under each armpit, this way we keep the arms away from the body. The upper body forms a “ball.”
Grasp The Birds Tail
With body remaining turned 45° to right (2 o’clock), bring left toes to right instep; step with left foot 45° to left (10 o’clock) - heel to toe step - toes point straight ahead (12 o’clock).
WARD OFF SLANTING UPWARD
As weight shifts to left foot, body turns forward (12 o’clock); right toes 30° forward (1 o’clock).
With turn of body, right hand to right hip level, palm downward; left arm “scoops” up, cross- wise, to protect entire chest (left palm approximately looks at right breast). Weight is settled in and down, rooted; frame squared; nose/tan tien at 12 o’clock.
ROLL BACK
Turn body 45° (10 o’clock) to left; allow arms to move with turn of body, hands float up leftward, no higher than chin, palms upward (do not extend body).
Turn palms 45° downward; shift weight to back right foot as you slowly drop right hand (arm curved) to tan tien height; left arm stays extended (picture you’ve grabbed someone’s arm with your hands).
Body turns 45° right (2 o’clock) right hand making large circular backward motion (left arm moving with turn of body); right fingertips touch back of left wrist (as you become more proficient with this move, you may omit touching-fingertips-to-wrist and proceed immediately to “Press” - turning left palm to meet right as body turns forward, heels of palms press).
PRESS
As weight shifts to forward left foot, body turns to front (12 o’clock); left palm turns to touch right palm, arms moving with turn of body; arms form circle in front of body, elbows relaxed, palms press, back of left hand forward (12 o’clock).
PUSH
Palms open, curve downward, fingertips forward, hands spread shoulder height/width.
Shift weight to back right foot, sinking; body moves “like a wave”, coming forward, weight shifting to front left foot - the push is with legs/body, not with arms or bent body; simultaneously to shifting back, elbows drop/soften toward body, arms curved, upper arms parallel to straight back.
Hands come forward slightly, don’t overextend or push; with this form, hands should not extend beyond knees; hands approximately shoulder height; shoulders/elbows relaxed.
TIP:
Feel rooted; sink; feel power surge from back foot and leg, up through body, transformed through waist and expressed in your hands; hands emit chi, NOT force; body is straight and relaxed, do not bend at waist or push out shoulders/hands/arms.
Embrace the Moon
Keep weight on left leg; hands circle outward/sideways - when approximately shoulder height, right foot “goes-into-motion”, sweep in towards left instep and step out to right 45° (2 o’clock), heel-to-toe step.
Simultaneously, hands have circled around in front, cross at wrists at lowest point (in front of tan tien), left wrist over right.
As weight shifts forward to right foot, hands rise as high as throat in crossed position. Leave space between hands and chest - palms face slightly inward towards shoulders.
Turn palms outward, again, circle hands outward/sideways - when shoulder height, left foot “in motion”, sweep in towards right instep, step 45° to left (10 o’clock; toes at 12 o’clock), heel-to-toe step.
Again, simultaneously, hand circle, protect tan tien, crossed at wrists, right wrist over left.
As weight shifts forward to left foot, hands rise throat height.
Turn palms outward 45° (10 and 2 o’clock); circle hands outward/sideways to shoulder height; arms curved, fingertips downward, RELAXED.
Whip Hand (single whip)
Sit back, shifting weight to right leg and lift only left toes off ground, leave left heel on ground.
Place index, middle and ring finger against thumb on right hand (keeping hand still shoulder height) as if making a “bird beak” - keep right arm loose/soft, not tightly extended. (simultaneously with “a”).
Allow left hand/arm to “drop” toward body and begin to make circular motion toward body, as hand crosses down in front of body - continue with motion, bringing left hand palm-upward near right shoulder - leave right hand/arm in beak position. Left fingertips point to right forearm. Hand NOT move independently of body - turn of body enabled left hand movement. You’re looking at left hand.
Body turns to left - hand moves with turn of body 45° to left (10 o’clock).
As you do step d. simultaneously begin to shift weight to left leg/foot as your toes turn a bit to face 45° to left (10 o’clock) - your left foot will then be flat on floor, left foot, left hand, tan tien and nose all face left 45° - left palms turns outward to left (as in “stopping traffic”), right hand remains in “beak” posture, right foot flat on floor, knee slightly softened, not tightly stiff/extended, knee does NOT extend passed toe.
TIP:
Movement of body/waist allows arm smooth flow, as well as turn of left foot 45° to left (10 o’clock). Allow body to move as one unit - not disconnected, no independently moving parts.
Wave Hands Like Clouds
Shift weight to right foot and open right hand hook, palm curved.
As you turn body to right 45° (2 o’clock), left hand circles down and in front of body, palm moving upward, until both hands gently extend to right 90° - left palm upward, right palm downward.
Simultaneous with “b”, as you learn to move body in one unit, bring left toes to right instep, then step, parallel, to left; shift weight to left foot.
As weight shifts with “c”, right hand floats downward (tan tien height), left hand floats upward, approximately throat height (do not change position palms are facing).
Body turns 45° to left (10 o’clock), arms move with turn of body, relaxed, circular; eyes watch left hand pass in front of you; with left foot rooted, arms will extend gently 90° left - right palm upward, left palm downward.
TIP:
When higher hand passes in front of you, turn palm outward so that when it positions on opposite side it will be in correct downward position. This will happen with each “Cloud” movement; as you become more proficient, the movement of the waist will accomplish this.
Place right foot next to left; shift weight to right foot.
Simultaneous with weight shift, left hand drops to tan tien height, right hand floats up approximately throat height.
Body turns 45° to right (2 o’clock), arms move with body; eyes watch hand move in front of you; hands stop, extend gently, curved 90° to right; left palm up; right palm down.
REPEAT:
Step parallel to left, follow “c” through “h” 2 more times; posture is played 3 times, although 4 repetitions is permissible.
Put the Moon to Sleep
With weight still on left foot, allow upward movement of right hand to become parallel with left hand; bring both hands over head, allowing “moon to pass through the heavens.”
Shift weight to right leg - turn at waist to right 45° (2 o’clock) as hands pass over head - keep hands moving in arc until both hands down at lowest point in front of body (legs) - weight should now be equal on both feet.
Hands float upward shoulder height/width - bring back to shoulders - allow hands to melt down, in semi-circle, forward and down; bring weight up naturally.
Relax, breath deeply and naturally until you feel GOOD!
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