TaiChiForm

Introduction
Everypostureintaichiisacombinationofsevenbasicqualities.Centraltothesequalitiesistheconceptof
yinandyang,theforcesofchangeandharmony.Likeyinandyang,thebasicqualitiesoftaichiarealmost
allpolarities:openandclosed,fullandempty.Theexceptionistheseventh,centralequilibrium.
Consciousnessofthesesevenqualitiespervadeseveryaspectofaposture.Theyarethefocusofthemind,
theyareexpressedinthemovements,andtheyarethemessagecommunicatedthroughtheveryspiritofthe
posture.
1Beginning
Itisimportantfromtheverybeginningoftheformtoworkatdevelopingawareness.Beginthispositionby
takingintheroom,landscapeorcityscapeinwhichoneispractising,andthinkingaboutthebody'splacein
thespaceitoccupies.Takeaslongasnecessarytofocusfullyonthepresent.Thefirststepconnectsthebody
withtheearth.Itisfollowedbyasequenceofmovementsdescribingacyclethatdrawsupandin,then
returnstotheearth.Themovementsareperformedslowlyandrhythmicallyinanunbrokenflow.
2WardOffLeftandWardOffRight
WardOffisabouncy,springlikeenergythatcomesfromwithin.Itsreallygoodtogetthefeelofthisrather
thanexperiencingitassomethinghardandsolidthatkeepssomethingaway.Infactitsquitetheopposite
inpushinghandswardoffistheposturethatyouusetomeettheotherpersonsenergysoyouwantittobe
soft,sensitiveandbouncy.WardOffRightisnotamirrorimageofitspredecessor.Itusesadifferentshape.
Theyrebothwardoffbutslightlydifferentexpressions.Abitlikeicecreamonesvanilla,ones
strawberry!
3Rollback
Thisisoneoffourprimarypostures.Rollbackcanreceiveorabsorbastrikeorpushfromanopponent,and
offerasimultaneouscounter.Itteacheshowtodrawboundariesandholdone'sspace;andhowtoearth
awkwardincomingenergy.Asyoubegin,extendyourawarenesssoutheastalongthediagonal.Letyour
mindtravelwiththespiralling,rollingmovement,whichgathersfromthefrontright(southeast),carriesback
andreleases.
4SingleWhip
SingleWhipcontainssomelovelycentrifugalandcentripetalforcesandthekeytoplayingthisposturewell
liesinallowingyourspinetorotatefreelyandunderstandingwhichsideofyourbodyyourbalanceneedsto
beinatanyonetime.Inotherwords,keepitreallysimple.Andifyouthinkyouvemanagedthatthenseeif
youcansimplifyitfurther!SingleWhipoccursfivetimesintheChengManChingformactingasmarker
andnotifyingachangeinmoodintheform.
5LiftingHands,ShoulderStroke,WhiteCraneSpreadsWings
6BrushLeftKnee&Push,PlayGuitar,BrushLeftKnee&Push
"ThisexcellentlittlesectionofformseestwoplaysofthekeymoveBrushLeftKneeandPush,withPlay
Guitarneatlysandwichedinbetween.
BrushKneeandPushalongwithWavingHandsinCloudsandRepulseMonkeymakeupthe3keymoves
thatmyteacherDr.ChiChiangTaousedtoencouragemetopracticeontheirown,outoftheform.They
canallbeplayedwithorwithoutstepping,leftsideandrightsideandbetweenthemcovermovingforward,
backwardandsideways.
BrushKneeandPush,withitscrossovercoordinationbetweenleftlegandrightarmisexcellentfor
coordinatingtheleftandrightsidesofthebody.Ithinkthatthisprocessalsobalancestheleftandrightsides
ofyourbrain.

Whenyoustepwithyourleftlegmakesurethatyourpelvisisfacingthediagonalandfocusyourmind
clearlyforwards.Secondly,allowyourelbowscompletefreedomofmovementsothattheyarefreetofold
andunfoldwithnoresistance.
InPlayGuitarmakesurethatyousitdown(notup)asyoumoveforwardintotheleftleg.Theotherthingto
workonisgettingthecoordinationofyourleftarmrisingasyourweightmovesbackintotherightsideto
finish;andseeifyoucangettheheeltodropintoplaceatthesametimeasthearmsfinishmovingandthe
weightcompletesitsjourneyintotherearrightleg."
7Punch
Thisisatremendousposture:itfeelsstrongandpowerfulwhenyouplayitrightandthewaythatyouare
requiredtomove(turningandstepping)developsverygoodbodycoordinationandbalance.
Rememberthatthepowerintaichicomesfromthelegssoletthemdothework,keepingthearms,shoulders
andfistsoftandrelaxed.Inthiswayyoudevelopthewonderfultaichiqualitiesofsoftnessandstrength.
8Withdraw&Push,CrossingHands
Inthispostureitsreallygoodtogetthefeelofthesolidfistofpunchemptying.AnimageIlikeis
dandelionseedsinthewind.Thisislikedissolvingtonothing,neutralizinginmartialterms.However,the
nutsandboltsforthisposturelieintheturningofthehipsandthetimingofthebalance,whichstaysforward
inthefrontlegasyoureleasethefistandturntotheleft.Thebalanceonlymovesintotherearlegasyou
turnbacktotheright,emptyingbeforethepush.
CrossingHands
InCrossingHandsyouwanttogetafinalshapethatissoft,round,solid,containedandcomfortable.Then
haveinyourmindafeelingofradiatingenergyoutwardsthatcomesallthewayupthroughyourbodyfrom
yourfeet.
Althoughthefeetareintheparallelstance,thebalanceofthebodyismoreintheleftside(verticalaxis)
somethinglike60:40
9EmbraceTiger,ReturnToMountain
Thisposture,withitsmagnificentname,breaksnewgroundintakingusontothediagonal.Playingtoa
diagonalbringsadifferentatmosphereandsenseoforientationandyoumayfindthatittakesyouafewgoes
ingettingyourfeetwellestablishedinthebowandarrowstanceattheend.Takecareinnotsteppingtoo
narrow.
Myinterpretationofthemeaningofembracingthetigerisembracingyourfearoranydifficultsituationfor
thatmatter;andreturningtomountainisthatbythiswayyoureturntothestrong,steady,groundedyou.
Worksformeseewhatyouthink.
10DiagonalRollback,Press,Push,SingleWhip
ThissectioniswhatIliketothinkofasthechorusinthetaichiformmarkingchangesinatmosphereasit
linksthedifferentsectionstogether.
ThemoreIplaythetaichithemoreIfeelthemovementbeinginmyrollinghips.Itfeelsimportantinevery
posturebutRollbackisparticularlywellnamed,itseems.IexperienceRollbackasbeingarollofthehips
firsttotherightandthenbackalongthediagonal.
Itsthesecondtimeroundwiththeseposturessowithasenseoffamiliarityhowaboutplayaroundwiththe
feelingofyourhipsfreetoroll?
11PunchUnderElbow
Thisfineposturecontainssomeniftyfootworkandbringswithitpoise,clarity,balanceandexcellent
coordination.Notbad!Youcanfeelthewarriorenergyinthispostureperhapsmoreclearlywiththatlovely
combinationofinnercentrednesswithoutwardfocus.
Themostimportanttipforthismoveistogetabsoluteclarityofbalanceforeachstep.Makesurethatyou
feelyourverticalaxisofbalanceclearlyineithertheleftorrightsideatanyonetime.

Thisisthefirstinafewposturesthatcontainafundamentalprincipleinhowtokeepyourbalancewhen
steppingbackandthatis:keepyourbalanceforwardinitiallyasyouplaceyourbackfootdown.Then,
mindfullyshiftyourweightintotherearlegasyoutravelback.Don'tunderestimatethistip!
12StepBacktoRepulseMonkey
ThisexcellentposturewasthesecondofDr.Chisthreekeymovesfromtheform.Itsagreatonetojust
playoverandoveragain.Andwhenyourunoutofspacejustturnaroundandgobacktheotherway!
Theposturegivesyouverygoodcommandofyourbalance,confidenceinmovingbackwardsandgood
alignmentandenergyflowinyourspine.RepulseMonkeyhasalovelyenergeticdynamicyoumove
backwardsbutyourmindandenergyremainstronglyforwards.
Therearethreekeythingstofocuson:
1.Parallelfeet,ifpossible,anddefinitelyshoulderwidthapart.Acommonmistakeinthispostureisstepping
toonarrow,whichmeansthatyoubecomeunbalanced.Theparallelstancegivesgoodstability;italsoopens
theenergygatesofthespinethemingmen,orgateoffireonthespine,oppositethenavelandthedaizhu
atthetopofthespine/baseoftheneckcreatingagoodenergyflowupyourspine.
2.Mindforward.Althoughyouremovingbackwardsyourawarenessneedstobefocusedstronglyforwards
andthisgivesthepostureitscharacteristicfocus.
3.Keepyourbalanceforwardinthefrontlegasyoustepback,beforemovingyourweightback.Thisgives
yougoodcommandofyourbalance,coordinatesyourenergyandhelpstofocusyourenergyforwards.You
dontwanttofallintoyourbackfootwhenmovingback.
13DiagonalFlying
Anothergreatposture!Andtheresanimportantfeelingthatemergesasyoucompletethisone,whichisthat
youfeelentirelyworthyofoccupyingtheshapeandspacethatyouarein.Itsaposturethatsbuoyantfor
yourspirit.
Itsamanifestationofwhatsknownassplitenergy,wherepartofyouisanchoringearthwards(lefthand
andstance)whilepartofyouisflyingskywards(rightarmandhand),spinningoutfromyourtantienatthe
centreandpoweredbyyourback,leftleg.
Itsontothediagonal(NE)somakesurethatyougetagoodbowandarrowstanceontothediagonal.Itsa
bigsteproundfromthelastRepulseMonkey.Tomakesurethatyoucangetaroundtothediagonal,before
youstep,bringyourlefttoesaroundasfarasyouareable.
14WavingHandsinCloudstoSingleWhip
WavingHandsinCloudsisthethirdandlastofDr.Chisthreekeymoves.Itteachesushowtomove
sideways.WevealreadygotforwardswithBrushKneeandPushandbackwardswithRepulseMonkiesand
thiscompletestheset.
Lookforthemomentum,theflow.Remember,taichigiftsuswitheffortlesspowerinmovementsolookto
allowanaturalcoordinationandrhythmtoevolveherebetweenthesteppingandthearms.Therisingarm
andthesteppingfootareactiveatthesametime.Andtheresaplaceinmidposture,whenfacingnorththat
bothhandsfacetowardsyou.Remember,whenyouturntotheright,yourbalanceendsupintherightside
andviceversa.Allowyourspinetoturnfreelyandkeepyourhipsrelaxedandfreetomoveandyoullbe
bangontrack.
MovingintoSingleWhipfromWavingHandsgivesusadifferentwayintotheposture.Justmakesureto
keepthemomentumgoingbyallowingtheleftarmtoswingdownandtheright,hookarmtosweepupwards
asyoutakethatfirststeptothenorth.
15SquattingSingleWhip,GoldenPheasantStandsOnOneLeg
SquattingSingleWhip,sometimesknownasSnakeCreepsDown,givesusanexaggerationofwhatis
happeningwiththehipjointsinprettymuchanyposture.Youwantyourhipjointstofeelfreetoroll.Evenif
theydont,thenimaginethattheydoandwhenyougodown,simplygoasfarasiscomfortable.Keepthe
feelingofmaintainingagoodalignmentinyourrightverticalaxis.

Thesnakeisthefeelinginyourleftarmasitcomesbackandthencreepsdownwardinayieldingmovethat
bringsafeelingofgrounding.Feelthispostureasacirclethatcomesback,dropsdownthroughtherightfoot
andlefthand,thenmovesforwardandupagain.
GoldenPheasantreallydoesstandononelegwiththisone.Itsallaboutbalance.Butremembertheall
importantthingshereare:
1.dontbehardonyourselfintryingtogetyourbalancetheresnorush,nobalancedeadlinetomeet.
2.findyourbalancebysurrenderingintoyourverticalaxissky,shoulder,hip,foot,earth.
3.Experiencethisverticalbalanceaxisassomethingthatyouletgointoratherthanhavetohold.
Andifitstrickytokeeponefootoffthegroundthenallowyourtoestokeeptouchingtheground.Then
youllbuildyourbalancesurelyandsteadily.
16SeparateFeet
WhenyouplaySeparateFeetyoureallydoembodythequalitiesofbalanceandfocus.Balancebecausein
liftingonelegfreeofthegroundthebalancehastobewellestablishedinthesupportingside.Togetthis,
relaxintoyourverticalalignmentinthesupportingsideshoulder,hipandfootandallowgravitytodothe
jobforyou.
Bringyourmindintofocuswiththeactualkickbyfeelingthealignmentbetweenyourvision,handandthe
pointingtoesofyourfoot,astheyaligntocreateaclearenergystream.
Togetagoodsenseofmomentumandnatural,relaxedmovement,dotwothings:
1.allowyourarmstoswingfreelycomingintoeachkickand
2.letyourkickinglegalsoswingfreelybyhavingthefeelingthatyouarereleasingyourhip.
17ChengManChingOriginalSequence:TurnandKickwithHeelBrushKneeandPush,firstleft,
thenrightPu
Thispartoftheformturnsusaroundtostartmovingeastalongtheeast/westaxis.Thisistheoriginal
sequenceasdevisedbyChengManChing.Thevariationtothispart,createdbyDrChi,youllsee
documentedunderchapters17Aand17B.
Whenyouturntokickwithheel,youllseethatyouhavetheoptionofswivelingroundinonego(pivoting
onyourrightheel)orplacingtheleftfootdownfirsttohelpyoukeepyourbalance.
Keepingyourbalanceisthemainthingsogoforwhicheverwayworksbestforyou.Itmaybethatoneday
youfeelgooddoingtheswivelround,anotherdayyoudont.Itdoesntmatterjustkeepworkingon
developingyourbalance.
WiththeBrushKneeandPushposturesremembertohaveyourpelvis/torsofacingthediagonalasyoustep.
Then,asyoupushforwardoffyourbackfootyougetthatlovelyturning,spiralingenergy.
WithPunchDownwards,youstepinthesameway.Justlookfortheconnectionfrombackfoottofistand
seeifyoucange
17DrChiA
BrushLeftKneeandPush
NeedlesatSeaBottom
IronFan
Turn,Chop&Push
JustlikeintheChengManChingoriginal,thispartoftheformwiththefirstpartoftheDr.ChiVariation
turnsusaroundtostartmovingeastalongtheeast/westaxis.Dr.ChiaddedsomeposturesfromtheLong
Formthatheconsideredwereparticularlygoodforhealth.InparticularNeedlesatSeaBottombeinggood
fortheintestines.
WhenplayingtheNeedlesposture,makesurethatall,yesallyourbalanceiscomfortablyandfirmlyseated
inyourrightleg.Aimtokeepyourspinestraightandinclinefromyourhips.Thenyoujustgoasfarasyou

arecomfortablyable.Dontbendyourspinetoleanforward.Yep,thisonestoughonyourrightleg.But
dontpushyourself.Takecareandworkwithinyourlimitandinthiswayyoullgraduallybuildyour
strength.
InIronFangetthespreadingenergyinthehandswiththeleftpalmofftowardstheNWdiagonalandthe
righthandpullingback.Butrememberthehandsareanexpressionoftheconnectionofthewholebodyso
getthisfeelingcomingallthewayfromyourfeetupwardsthroughyourbody.
TurnChopandPushisoneofthemovesthatcropsuploadsintheLongForm.Itsaverygoodonefor
coordinationandIalwaysthinkitstheposturethatsmostlikeaslowmotionkungfumovewithelbow,
parrydown,backfist(orchop),andpush.
Makesurethatyourbackfist(chop)happenstotheeast,notacrosstotheside,SEorS.Andinitiallygetthe
chopcomingoffthebackfootbeforemovingforwardtocompletetheposturewithpush.itagood,solid,
committedfeelingtothemove.
17BDr.ChiVariationPart2
BringDown
Punch
KickwithRightHeel
BrushRightKneeandPush
BrushLeftKneeandPunchDown
ThissecondpartoftheDrChivariationbringstheformbacktojoinwiththeChengoriginalsequencewith
PunchDownwards.
BringDownoffersanextendedapplicationtoRollback.Attheendtheenergyneedstobestrongly
downward,withyourspineandlegsworkingonthistogetherandwiththedownwardemphasisfocusedin
therighthand.Atthesametimekeepafeelingofupfromthetopofyourhead,soextendingyourspinein
boththeupanddowndirections.
PunchisasyouvedoneitbeforeandinKickwithHeellifttherightkneebeforeextendingtheheel.Youll
feelanicestretchalongthebackofyourrightleg.
ItsgoodtogetafeelforBrushRightKneeandPushcomplimentingtheBrushLeftKneeandPushthatyou
alreadyknow.
AsIvealreadysaidintheChengManChingoriginalsequence,withtheBrushKneeandPushpostures
remembertohaveyourpelvis/torsofacingthediagonalasyoustep.Then,asyoupushforwardoffyourback
footyougetthatlovelyturning,spiralingenergy.
WithPunchDownwards,youstepinthesameway.Justlookfortheconnectionfrombackfoottofistand
seeifyoucangetagood,solid,committedfeelingtothemove.
18WardOffRighttoSingleWhip
WardOffRight
Rollback
Press
Push
SingleWhip
AlloftheseposturesarefamiliarnowandtheonlynewbitishowtogetintoWardOffRightfromPunch
Downwards.Itsoneofthoseimportantlinkingmoves.AnditsamovethatIreallyenjoybecauseofthe
wavelikemotionandthefeelingofhowthiscreatesacirclewithyourrightarmandhand.
Ithinkthatsthekeypartkeepitflowingandwavelike.Havethesenseofyieldingasyoucomebackand
turntheleftfoottotheNEdiagonal;lettheforwardmomentumbouncebackoutofyourrear,rightfootas
youcomeforwardwiththewardoff.Thereshouldbenogapbetweenmovingbackandcomingforwards;
justlikewhenyouthrowastoneupintheairtheresnogapbetweenmovingupandcomingdown,just
purechange.
19FairLadyWeavesTheShuttles

FairLadyWeavesTheShuttlesgivesusasuperbposture,orsequenceoffourrepeatingpostures,thatreally
createsaweavingofthespacethatyouarein.Youvisiteachofthefourcornersanditsometimesfeelslike
youretouchingallthecornersoftheearth,ofourworld.
Ifyouwritedowntheorderinwhichyouvisitthecornersitslikethis:NE,NW,SW,SE.However,you
dontvisitinananticlockwisecircleandthisisthepoint.Youweaveit.
Thisgivesrisetoalotoffootworkandsteppingandtherearetwobigstepsaroundthesecondonetothe
NWandthefourthonetotheSE.InthevideoinstructionyoucanseethatIshowyouawayofdoingitthat
helpsyoucomfortablyreachthebowandarrowstanceontothediagonal.Thisiswhatyouwant.Ifyoutry
tosteproundbutcantactuallydoit,thenyoulltwistyourbodyandbreakyourflow.Soitsmuchbetterto
takeyourtimetogetgoodthegoodstances.
Onamoreesotericnote(!)attheendofeachmove,seeifyoucanfeeltheoutward,lower(push)hand
comingdirectlyfromyourheartandtheupperhandconnectingwiththeheavens.Likeyourejoiningwith
theuniverse.Nice.
Backdowntoearththemartialapplicationisawardoffwiththerisingarm,whichendsupcoveringthe
opponentselbow(andprotectingyourhead)whileyoupushwiththeotherhand.Inthesolo,makesurethat
yourpush(lower)handendsupfurtherawayfromyouthanthetophand.
20TheChorusWardOffLeft,WardOffRight,Rollback,Press,Push,SingleWhip
TheChorusiswhereyoureturntimeagainthroughouttheformandreplayallorsomeofthekeymovesof
WardOff,Rollback,Press,PushandSingleWhip.
WardOff,Rollback,Press,PushareknownasthefourPrimaryPosturesinTaiChi.IntheeightsidedBa
Guasymbolcorrespondingtotheeighttrigrams,thesefourPrimaryPosturesmakeupthecardinaldirections.
Assuchtheyarethemainbuildingblocksofthetaichiform.
WardOffisassociatedwiththequalityofstrengthandthetrigramChien,heavenorspaciousness.
RollbackisassociatedwiththequalitiesofearthingandyieldingandthetrigramLu,receptivity.
PressisassociatedwiththequalityofflowingpenetrationandthetrigramKan,water.
PushisassociatedwiththequalityoflightgivingandthetrigramLi,fireorvitality.
InthecentreoftheBaGuaistheyinyangsymbolthesymbolofchangeandharmony,ofbalance.
IliketothinkoftheSingleWhippostureasplayingakeyroleinhelpingyoutofindorreturntoaplaceof
balancewithinyourself.
Thoughtofinthisway,TheChorusplaysanimportantroleinmovingyouthroughsomeveryfundamental
lifeenergies,returningyoutoaplaceofbalance.Italsomarksashiftfromonesectiontoanother,inthis
casefromtheFairLadysectiontothefinalsection,takingyoufromonemoodtoanother.
Thesemovesareperhapsthemostfamiliartoanyplayerastheyoccurmostoftenintheform.Ialwaysenjoy
playingthemoverandoverasawaytostrengthenmyselfandrestoremyenergy.
21SquattingSingleWhiptoStepBacktoRideTiger
22TurnandSweepLotus,BendBowtoShootTiger(HD
23Punch,Withdraw&Push,CrossingHands,Completion