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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 rises. 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.
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| Commencement |
| a. |
Sink weight into the ball of the right foot. Do not bend the knees, or lean to the right. When weight is 100 percent in the right, gently raise (peel) left foot off the ground, just enough to step out to the left, your shoulder width. Place the inside edge of the foot on the ground, toes pointing to 12 o'clock. Then roll the foot flat on the ground, while keeping the weight 100 percent in the right foot. When the left foot is flat on the ground, shift the weight, moving from "tan tein", so as the body becomes equally weighted in the ball of both feet.
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| b. |
Middle fingers touch side of legs (pants seams).
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| c. |
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).
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| d. |
Extend arms forward (offering the tea), remember to keep the elbows soft and relaxed.
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| e. |
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).
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| f. |
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/knee in line (the body moves as one unit).
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| g. |
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).
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| h. |
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.
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| i. |
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."
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| j. |
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.
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| Partition of Wild Horses Mane |
| a. |
As you shift your weight into the left foot, remain facing to the right 45° (2 o'clock).
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| b. |
As your right/rear foot becomes "empty" raise your right toes and pivot on the heel turning the right foot towards 12 o'clock.
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| c. |
As you shift your body into the left foot, simultaneously start moving your arms, palms passing each other, right hand moving down and comes to rest in front of right hip, fingers facing forward. Left hand/arm moves up, left palm facing the body as it rises up and comes to rest in front of the solar plexis.
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| d. |
Just before both hands "pause" begin to move your body leading from "tan tein," so as it comes to rest facing 12 o'clock, weight is in the ball of the left foot.
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(Pause)
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| e. |
Keeping the weight in forward foot, turn the body "tan tein" to the left 45° (10 o'clock), sinking the "weight" not the body into the "hip/leg crease" and inward/downward to root. At the same time, "hold-the-ball," left hand on top, right hand on the bottom, palms facing each other.
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| f. |
Bring right foot/toes in towards left instep, keeping right foot low to the ground step heel-toe, out to right 45° (2 o'clock). "root" foot, right toes facing forward (12 o'clock).
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| g. |
As you shift your body into the right foot, simultaneously start moving your arms, palms passing each other, left hand moving down and comes to rest in front of left hip, fingers facing forward. Right hand/arm moves up, right palm facing the body as it rises up and comes to rest in front of the solar plexis.
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| h. |
Just before both hands "pause" begin to move your body leading from "tan tein," so as it comes to rest facing 12 o'clock, weight is in the ball of the right foot.
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(Pause)
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| i. |
As you shift your weight into the right foot, remain facing to the left 45° (10 o'clock).
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| j. |
Keeping the weight in forward foot, turn the body "tan tein" to the right 45° (2 o'clock), sinking the "weight" not the body into the "hip/leg crease" and inward/downward to root. At the same time, "hold-the-ball," right hand on top, left hand on the bottom, palms facing each other.
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| k. |
Bring left foot/toes in towards right instep, keeping left foot low to the ground step heel-toe, out to left 45° (10 o'clock). "root" foot, left toes facing forward (12 o'clock)
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| l. |
As you shift your weight into the left foot, remain facing to the right 45° (2 o'clock).
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| m. |
As you shift your body into the left foot, simultaneously start moving your arms, palms passing each other, right hand moving down and comes to rest in front of right hip, fingers facing forward. Left hand/arm moves up, left palm facing the body as it rises up and comes to rest in front of the solar plexis.
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| n. |
Just before both hands "pause" begin to move your body leading from "tan tein," so as it comes to rest facing 12 o'clock, weight is in the ball of the left foot.
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(Pause)
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| o. |
Bring left foot/toes in towards right instep, keeping left foot low to the ground step heel-toe, out to left 45° (10 o'clock). "root" foot.
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| White Crane spreads it's Wings |
| a. |
Keeping the weight in the left foot, right hand "sweeps" up in front of "tan tein," palm facing up. At the same time bring the right foot/instep inward and behind the left heel to form a letter "T", weight remains in the left foot, left hand circles down to "hold the ball."
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| b. |
Shift the weight into the right foot, "root." Extend/slide the left foot forward in line with the center of the body, toes facing forward (12 o'clock). The heel is raised slightly. The leg remains "soft." knee is relaxed.
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| c. |
Upper body turns right 45° (2 o'clock), the nose, "tan tien" stay in-line. palms pass each other, the left hand circles down to rest infront of the left hip, pivoting on the hinge of elbow. The right hand circles up pivoting on the right elbow until the hand/palm reaches temple height and is inline with the body. VERY IMPORTANT - Do not twist/collapse the left knee as you turn, the left knee remains facing forward.
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| d. |
Turn the body from the waist (as one unit; "picture frame") to face forward (12 o'clock), the arms move with the body, do not move them independently.
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| e. |
upon completion the right palm angles left 45° (10 o'clock).
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| f. |
The body is rooted in the right foot (left leg remains empty).
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| Brush Knee and Twist Step |
| a. |
The body turns to the left 45° (10 o'clock) moving as one unit, leading from Tan Tein, the right palm turns towards the face. The right hand floats down, palm up, until it comes to rest in front of the left hip. Simultaneously, the left hand, palm down, is raised shoulder height with the fingers pointing towards 9 o'clock.
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| b. |
The body turns towards 12 o'clock, the arms move with the body, left hand is palm down shoulder height, right hand remains in front of left hip/tan tein, palm up, not independently. As the body continues to turn through 12 o'clock 45° to the right (2 o'clock) leading from the waist, the left hand passes through 12 o'clock in a "knife hand" strike. The body continues to turn, the left arm softens and the left hand points behind the right shoulder, simultaneously, the right arm circles back to front until right wrist meets the left fingertips (approximately ear/temple height). As you become more proficient with the form, it is not necessary for the fingertips to touch the wrist, but to have the hands correctly positioned so that they would touch if brought together. Another note, as the body completes it journey to 2 o'clock, the fingers/arms should be in the correct position, the arms/fingers have to move at a slightly quicker pace than the body to enable this.
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| c. |
As the body nears it completion of the turn, sweep/bow step 45° (10 o'clock) with the left foot. place/plant/root the left foot with the toes facing 12 o'clock. Shift the weight into the left foot, keeping the body facing right 45°.
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| d. |
Leading with waist/tan tein, turn the body to the front (12 o'clock). The left arm/hand sweeps down as if to gently brush the left knee (use a wide sweep, the hand does not actually circle past the knee, but more around the thigh). The right arm extends forward, out from the right shoulder with the palm facing forward. As the weight shifts into the left leg, pick up the right toes and pivoting on the heel, bring the right toes forward (between 12 o'clock and 1 o'clock). The back is relaxed and straight, don't bend at the waist, or push the left knee beyond the left toe.
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Pause and continue . . .
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| e. |
Leading from waist/tan tein, the body turns 45° (10' o'clock) to the left. The left hand circles up and comes to rest fingertips facing forward approximately temple height, elbows relaxed and down. As the left hand circles up, the right arm/fingers circle and point/touch the left left wrist.
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| f. |
As the body nears it completion of the turn, sweep/bow step 45° (2 o'clock) with the right foot. place/plant/root the right foot with the toes facing 12 o'clock. Shift the weight into the right foot, keeping the body facing left 45°.
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| g. |
Leading with waist/tan tein, turn the body to the front (12 o'clock). The right arm/hand sweeps down as if to gently brush the right knee (use a wide sweep, the hand does not actually circle past the knee, but more around the thigh). The left arm extends forward, out from the left shoulder with the palm facing forward. As the weight shifts into the right leg, pick up the left toes and pivoting on the heel, bring the left toes forward (between 11 o'clock and 12 o'clock). The back is relaxed and straight, don't bend at the waist, or push the right knee beyond the right toe.
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Pause and continue . . .
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| h. |
The body continues to turn 45° (2 o'clock) right, the left arm softens and the left hand points behind the right shoulder, simultaneously, the right arm circles back to front until right wrist meets the left fingertips (approximately ear/temple height). As you become more proficient with the form, it is not necessary for the fingertips to touch the wrist, but to have the hands correctly positioned so that they would touch if brought together. Another note, as the body completes it journey to 2 o'clock, the fingers/arms should be in the correct position, the arms/fingers have to move at a slightly quicker pace than the body to enable this.
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| i. |
As the body nears it completion of the turn, sweep/bow step 45° (10 o'clock) with the left foot. place/plant/root the left foot with the toes facing 12 o'clock. Shift the weight into the left foot, keeping the body facing right 45°.
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| j. |
Leading with waist/tan tein, turn the body to the front (12 o'clock). The left arm/hand sweeps down as if to gently brush the left knee (use a wide sweep, the hand does not actually circle past the knee, but more around the thigh). The right arm extends forward, out from the right shoulder with the palm facing forward. As the weight shifts into the left leg, pick up the right toes and pivoting on the heel, bring the right toes forward (between 12 o'clock and 1 o'clock). The back is relaxed and straight, don't bend at the waist, or push the left knee beyond the left toe. |
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| Play the Guitar (Pipa) |
| a. |
Bring the right instep in behind the left heel toes pointing between 1 and 2 o'clock (do not exceed beyond your limits).
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| b. |
As you bring in the right foot, right arm/palm turns to face 9 o'clock, as if preparing to shake hands with your opponent.
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| c. |
Shift the weight back into the right foot, extend the left foot forward and gently rest the heel on the ground, keeping the toes slightly raised, keeping the knee/ankle/toes in line with nose/tan tien.
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| d. |
Leading from waist/tan tein, turn the body right 45° (2 o'clock), the arms move with the turn of the body.
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| e. |
Left hand.
Raise and extend the left hand approximately throat height, keeping the arm/hand in line with the left foot (12 o'clock), the left palm turns to face 3 o'clock
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| f. |
Right hand.
As the body turns, the right hand pulls back, as if pulling on a bow. When the body comes to rest, the right palm is facing the center of the chest, approximately 12" away from the body (distance will vary depending on body style/height).
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| g. |
Leading from the waist/tan tein, the body turns towards the front (12 o'clock). The right hand circles/lowers palm turns 45° facing down in front of tan tien. The left arm relax slightly and the left palm turns 45° facing down.
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| h. |
Imagine you are holding your opponents arm, right hand holds the wrist and the left holds the elbow. |
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| Step Back and Repulse the Monkey |
| a. |
Place left foot flat on floor; turn both palms upward.
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| b. |
The waist leads, body turns right 45° (2 o'clock), nose and tan tien in line (always), simultaneously, arms moving with body, slightly extend left arm; make large circular backward movement (softening, "sinking" right elbow) with right hand, stopping, fingertips facing forward, approximately ear/temple height, palm downward, elbow relaxed downward.
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| c. |
Lift left heel, then toe (or slide foot, whatever appropriate for your level) and step behind your left shoulder/hip - be sure that your toes/ball of foot are securely placed on the ground. Pivot on the ball, bring heel in, toes point to left (to personal comfort level, 30°, 45°, 90° - as long as when you turn and settle forward, your frame remains squared (Feet make the letter L). Nose/tan tien at 12 o'clock).
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| d. |
Shift your weight to rear foot (left).
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| e. |
As your body turns 45° to left (10 o'clock), pivot on right heel until toes point 12 o'clock, simultaneously, right hand/arm moving, palm downward, fingers 12 o'clock, as if for forward strike, and left hand dropping slowly, palm upward, stops by tan tien/left hip, arm curved so that it can "cradle the ball".
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REPEAT TO RIGHT SIDE
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| f. |
Turn right palm upward, slightly extend the arm (remain soft/curved), make large circular movement backward with left hand, stopping ear/temple level, palm facing downward fingertips facing forward.
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| g. |
Lift right heel, then toe, step behind right hip/shoulder; pivot on ball on foot, toes to right; shift weight to back right foot.
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| h. |
As the body turns 45° right (2 o'clock), pivot on left heel, toes point to 12 o'clock; simultaneously, left hand/arm moving, palm downward, fingers 12 o'clock for "strike"; right hand drops slowly, palm upward, to right hip/tan tien.
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REPEAT TO LEFT SIDE
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| i. |
Turn left palm upward; slightly extend arm; make large circular movement backward with right hand, stopping ear/temple level, palm downward, fingertips facing forward.
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| j. |
Lift left heel, then toe, step behind left hip/shoulder; pivot on "rooted" ball of foot, toes to left, shift weight to back left foot.
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| k. |
As body turns 45° left (10 o'clock), pivot on right heel, toes to 12 o'clock; simultaneously, right hand/arm moving, palm downward, fingers 12 o'clock for "strike", left hand to left hip/tan tien, palm upward.
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REPEAT TO RIGHT SIDE
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| l. |
Turn right palm upward; slightly extend; large circular movement backward with left hand, stopping ear/temple level, palm downward, fingertips facing forward.
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| m. |
Lift right heel, then toe, step behind right hip/shoulder; pivot on planted foot, toes to right; shift weight back right foot.
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| n. |
As body turns 45° right (2 o'clock), pivot on left heel, toes point 12 o'clock; simultaneously, left hand forward, palm downward for "strike"; right hand drops to right hip/tan tien, palm upward.
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TIPS:
Heels should always be at right angles when each move completed - periodically check until you are proficient; this is important, if heels/feet not properly placed your form will be completely thrown off and you'll not be rooted. Practice just feet portion in mirror until proficient.
Body moves as one unit.
When weight shifted back, body must be squared forward.
Do not push-out shoulder for "strike"; keep the arms curved and relaxed.
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| Grasp Birds Tail - Left |
(in five parts)
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| a. |
Lift the left heel; left foot begins to move slightly ahead of hands/body, body turn's slightly more to right, and hands go into motion.
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| b. |
Left toes move in to right instep, hold the ball, right hand on top.
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WARD OFF SLANTING UPWARD
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| c. |
Body remains turned 45° right (2 o'clock), step left 45° (10 o'clock), as weight shifts to left foot body turns forward, right toes 30° forward.
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| d. |
With turn of body, right hand to right hip level, palm downward; left arm "scoops/lifts" up across the body to protect the chest (left palm approximately looks at right breast).
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| e. |
Weight is settled in and down, rooted, frame squared, nose/tan tien at 12 o'clock.
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ROLL BACK
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| f. |
Turn body 45° (10 o'clock) to left, allow arms to move with turn of body, hands float up leftward, fingertips no higher than eyebrow, palms upward (do not extend body).
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| g. |
Turn palms 45° downward, shift weight to rear right foot as you slowly drop right hand (arm curved) to tan tien height, the left arm stays extended (imagine you've grabbed someone's arm with your hands).
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| h. |
Body turns 45° right (2 o'clock) right hand makes a large circular backward motion (left arm moving with turn of the body), right fingertips rest lightly on the back of the 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
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| i. |
As weight shifts to forward left foot, body turns to face forward (12 o'clock), left palm turns to touch right palm, arms moving with turn of the body, arms form circle in front of body, elbows relaxed, palms press, back of left hand forward (12 o'clock). |
PUSH
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| j. |
Palms open, curve downward, fingertips forward, hands spread shoulder height/width.
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| k. |
Shift/sink weight to rear right foot, body moves "like a wave", forward, weight shifting to forward left foot - the push is with legs/body, not with the arms or bent body, simultaneously to shifting back, elbows drop/soften toward body, arms curved, upper arms parallel to straight back.
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| l. |
Hands come forward slightly, don't overextend or push; with this form, hands should not extend beyond knees; hands approximately shoulder height; shoulders/elbows remain relaxed.
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| Grasp Birds Tail - Transition |
(coming soon)
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| Grasp Birds Tail - Right |
(in five parts)
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| a. |
Lift left heel; left foot begins to move slightly ahead of hands/body; body turn slightly more to right, and hands go into motion; left toes to right instep; hold the ball, right hand on top.
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WARD OFF SLANTING UPWARD
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| b. |
Step Right 45° (10 o'clock); as weight shifts to right foot body turns forward; right toes 30° forward.
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| c. |
With turn of body, left hand to left hip level, palm downward; right arm "scoops" up, cross- wise, to protect entire chest (right palm approximately looks at right breast). Weight is settled in and down, rooted; frame squared; nose/tan tien at 12 o'clock.
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ROLL BACK
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| d. |
Turn body 45° (12 o'clock) to right; allow arms to move with turn of body, hands float up rightward, fingertips no higher than chin, palms upward (do not extend body).
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| e. |
Turn palms 45° downward; shift weight to back left foot as you slowly drop left hand (arm curved) to tan tien height; right arm stays extended (picture you've grabbed someone's arm with your hands).
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| f. |
Body turns 45° left (10 o'clock) left hand making large circular backward motion (right arm moving with turn of body); left fingertips touch back of right wrist (as you become more proficient with this move, you may omit touching-fingertips-to-wrist and proceed immediately to "Press" - turning right palm to meet left as body turns forward, heels of palms press).
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PRESS
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| g. |
As weight shifts to forward right foot, body turns to front (12 o'clock); right palm turns to touch left palm, arms moving with turn of body; arms form circle in front of body, elbows relaxed, palms press, back of right hand forward (12 o'clock).
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PUSH
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| h. |
Palms open, curve downward, fingertips forward, hands spread shoulder height/width.
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| i. |
Shift weight to back left foot, sinking; body moves "like a wave", coming forward, weight shifting to frontright 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.
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| j. |
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.
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