T'ai Chi Beginner Detail

The Form is divided into 3 parts, Beginner, Intermediate and Advanced. This is part 1.

These instructions are meant as a reference and review for those who have already learned this material in a class. You may discover that you are not yet able to perform some of these guidelines. Trust your body’s timetable.It will learn this material through practice when it is ready. Have patience. Please talk to your instructor if any of this is unclear or if you experience pain while practicing. Note: Consider ‘north’ to be whatever direction you face when you start.

V stance	Face north, heels almost touching, toes pointing to the corners. Weight centered. Knees slightly bent, hips tucked, chest raised, crown of head lifted. Breathe slowly and deeply, into the abdomen if possible. Scan the body for tension and relax. Smile.
Salutation	As you breathe in, raise arms as if being pulled up by the wrists.Relax elbows and hands; both follow, rather than lead, the wrists.
Sink	When wrists reach shoulder height, reverse the direction and let them float downward.Reverse the bend of the wrists so that palms face away from the body.Sink by slightly increasing the bend of the knees.Exhale as you lower your arms.
Salutation	Raise arms per the first salutation.
Horse	As you lower your hands: shift weight to RIGHT foot; step sideways with LEFT foot; touch down toe, then heel.LEFT foot should be pointing to the front wall (north).Shift weight to LEFT foot as you pivot on RIGHT heel making both feet parallel.Shift weight to the middle.Attempt to complete the arm and foot movements at the same time.You are in horse stance.
Right Crystal Ball	Shift weight back to the LEFT.As you turn hips to the RIGHT, raise the RIGHT hand, bring the LEFT hand under it, and also raise the RIGHT toes, pivoting on the heel.Imagine you are holding a ball at your RIGHT side, with the RIGHT hand on top of the ball and the LEFT supporting it from below.Palms face each other.The toes of the RIGHT foot are still aloft, pointing toward the RIGHT (east) wall.
Present	Simultaneously turn LEFT and shift your weight to the RIGHT foot as you pivot on the RIGHT heel.When done, hips face the front (north) wall; RIGHT toes point to the right front (northeast) corner; you hold the ball at your RIGHT side.
Left Block, Adjust	Step forward with LEFT foot into bow stance: first raise the heel, then toe; place the heel on the ground where the toes used to be.Shift weight forward as you compress the ball: LEFT hand sweeps in an upward arc, ending at heart level, palm facing in as if hugging a friend.Meanwhile the RIGHT hand arcs downward and ends by the RIGHT hip as if patting the head of a large dog.Adjust: if your hips are not facing due north, raise the RIGHT toes and turn the hips to face north.Your RIGHT foot will automatically pivot on its heel.
Left Crystal Ball	Shift weight back to RIGHT as you turn to the RIGHT, pivoting on the LEFT heel so that the toes point to the RIGHT front (northeast) corner.Then as you shift weight to the LEFT foot, bring the RIGHT hand under the LEFT hand (hold the ball); and bring the RIGHT foot in to 3-point balance stance.You are facing east.
Right Block, Adjust	With a rounded motion, step out with the RIGHT foot into right bow stance facing east.Then do mirror image (use RIGHT instead of LEFT and vice versa) of Left Block, Adjust.
Right Crystal Ball	Simultaneously shift back, turn hips to the RIGHT and form a right crystal ball.
Swing (Left)	Simultaneously shift forward, turn LEFT and swing the ball toward the LEFT.When done, your weight is forward; hips face the east wall; and the ball is directly in front of your body.
Left Crystal Ball	Shift back as you continue turning your hips to the LEFT, and as you rotate the ball clockwise.When done, your weight is back, hips are turned to the LEFT; and you have a left crystal ball.
Swing (Right)	Simultaneously shift forward, turn RIGHT and swing the ball toward the RIGHT.When done, your weight is forward; hips face the east wall; and the ball is directly in front of your body.
Right Crystal Ball	Shift back as you continue turning your hips to the RIGHT, and as you rotate the ball counter clockwise.When done, your weight is back, hips are turned to the RIGHT; and you have a right crystal ball.
Swing (Left)	Simultaneously shift forward, turn LEFT and swing the ball toward the LEFT.When done, your weight is forward; hips face the east wall; and the ball is directly in front of your body.
Left Crystal Ball	Shift back as you continue turning your hips to the LEFT, and as you rotate the ball clockwise.When done, your weight is back, hips are turned to the LEFT; and you have a left crystal ball.
Present	Square hips to RIGHT (east) wall.
Block and Grab	As you shift your weight half way forward, compress the ball to about the size of a soccer ball and bring it from the LEFT side of your body to the front at about the level of the throat.As you do this, rotate the ball counter clockwise.When done, your hands and throat are in a horizontal line.The RIGHT hand is furthest out and is horizontal, palm in.The LEFT hand is midway between the RIGHT hand and the throat, and is vertical, palm out.
Press	As you shift your weight the rest of the way forward, press your LEFT wrist into your RIGHT wrist.Adjust the angle of the hands so that both are equal and slightly raised from horizontal.Elbows are out.
Roll	Bring your elbows toward each other, pivoting your arms where they meet at the wrists.When done, your hands are supporting a ball at the level of your face.
Separate	Separate your elbows as the point of hand contact moves from your wrists along the edge of your hands to the thumbs.Separate your hands to shoulder width.
Withdraw	As you shift your weight back, move the hands in an arc, bringing them closer to the body and lowering them to about the level of the solar plexus.Gently bend the wrists so that the palms face forward.Bring the elbows back no further than the forward edge of the body.
Push	Shift weight forward as you extend the hands slightly.The energy of the Push comes from your lower abdomen, not your arms!The direction of the push is forward and slightly up.
Drop	Straighten the wrists so that the palms face down and lower the forearms to horizontal.
Wipe	As you shift your weight back to the LEFT foot, turn LEFT, pivoting on the RIGHT heel.The arms are a little below shoulder height.They stay in front of your body and are pulled to the LEFT as your torso turns as if wiping a counter top with your sleeves.Continue turning your hips until your arms point to the LEFT FRONT (northwest) corner, but turn only as far as is comfortable.At the same time, pivot on the RIGHT heel bringing the toes to point as close as you can to the LEFT FRONT (northwest) corner.Don’t force it; most people can go no further than north.
Gather Water, Adjust	Simultaneously (1) shift weight to the RIGHT foot; (2) turn LEFT as you pivot on the ball of the LEFT foot; (3) Gather Water with the hands and arms.Gather Water is similar to Right Crystal Ball, except (1) RIGHT hand: the end segments of the 4 fingers are brought together to touch the end segment of the thumb with almost no bend in these digits; (2) the RIGHT wrist is bent so that the fingers and thumb point straight down; (3) the LEFT hand is held about 6 - 12 inches directly below the RIGHT, as if collecting water dripping from it.If you were not able to angle the RIGHT foot all the way to the northwest, you will need to Adjust.To Adjust, bring your LEFT foot into 3-point balance, then shift the weight momentarily to the ball of the LEFT foot, so that you can pivot on the ball of the RIGHT foot.The goal of these pivots is to angle the RIGHT foot to the LEFT FRONT corner (northwest).Repeat until the RIGHT foot is properly angled, then shift your weight to it and face your hips to the LEFT wall (west).
Single Whip, Adjust	Simultaneously step out with the LEFT foot (into LEFT bow stance) as you move the LEFT hand from the right side to the left side of your body.The LEFT elbow remains near your LEFT hip during this movement; only the LEFT forearm and hand move.The LEFT hand ends at the left edge of the body, palm facing in.Then shift your weight forward onto the LEFT foot as you rotate the LEFT hand to face away from your body.It is as if you are pushing something away from you as you shift your weight.The RIGHT arm remains angled to the north.Adjust your hips to face due west, pivoting on the RIGHT heel as needed.
Welcome	Shift RIGHT; turn RIGHT as you heel pivot the LEFT foot to point northwest, and as you bring both hands to their respective body edges in front of the body and at the height of the top of your head, elbows out, palms out.If there were a large clock face in front of you, your RIGHT hand would be at 1:00 and your LEFT at 11:00.Shift LEFT as you move your hands from 1:00 to 3:00 and 11:00 to 9:00, keeping the palms out, as if offering a big welcome.
Right Scissors	No shift.Move both forearms toward each other as if wiping a horizontal surface.The RIGHT elbow moves to a point a few inches in front of the body’s right edge with the forearm pointing forward and slightly upward from the horizontal.The LEFT hand moves to the center of the body, its palm facing the RIGHT elbow. As you are moving your forearms, bring in the RIGHT foot to 3-point balance.Then, simultaneously raise the RIGHT hand (by bending the elbow) and RIGHT knee.The RIGHT forearm stops when it reaches 45 degrees from the horizontal. Bring the knee up, then step out with the RIGHT foot into what would be right bow stance, except that you touch down only the heel and you put no weight on it. Keep the LEFT hand parallel with the RIGHT forearm throughout.
Rest	Bring back the RIGHT foot into 3-point balance as you bring each hand to rest along the crease between the abdomen and thigh.The palms face your body.
Elbow (Shoulder) Strike	Step forward with the RIGHT foot, touching down the heel.As you shift weight to it, turn hips 90 degrees to the LEFT, pivoting on the RIGHT heel, pointing the foot to the LEFT FRONT corner (northwest).You are moving toward the FRONT WALL (north) as you turn your body to face the LEFT WALL (west).As you shift and turn, (1) slide your RIGHT hand up a few inches and imagine you are striking an opponent with your RIGHT elbow; (2) move your LEFT hand in a horizontal semicircle until it touches your RIGHT forearm, midway between the wrist and elbow, palm down; (3) pivot on the ball of the LEFT foot to facilitate the turn. Keep your head facing north during this move.It faces north, even as your body faces west.
White Crane Spreads Wings	No weight shifts. Move your LEFT hand to your LEFT side and pat the dog. Move your RIGHT hand in a vertical semicircle to a position a foot or so in front of you forehead, palm out.Think of this as blocking an attack to your head.Turn your head to face the LEFT WALL (west).
Step, Left Foot	Extend your LEFT foot, touching down the heel only. Place the heel as for left bow stance. No weight shift.
Right Swim	Shift forward onto the LEFT foot as you lower its toes to the floor and as you extend the RIGHT hand forward a few inches. Then shift back onto the RIGHT foot as you turn to the LEFT; at the same time, rotate your hands CLOCKWISE, bringing the LEFT hand up (palm forward) and the RIGHT hand down (palm down).The Swims are similar to the Crystal Ball Swings except (1) you are in LEFT bow stance rather than RIGHT; (2) the palm of the upper hand initially faces forward rather than down; (3) the palm of the lower hand faces down rather than up; its function is to brush the knee rather than to support a ball. You have two options in how to move the upper hand. You can move it in a circular motion as if blocking an attack to the side, or you can move it straight forward as if striking an opponent directly in front of you with the outer edge of your hand.
Left Swim, Brush Knee Right	Shift forward onto the LEFT foot as your hips turn RIGHT.The upper hand swims (optionally in a circle or straight); the lower hand circles low, below the waist.Imagine it brushing each knee as it goes past. Continue turning RIGHT as you shift back and rotate the hands COUNTER CLOCKWISE, bringing the RIGHT hand on top.
Right Swim, Brush Knee Left	Shift forward onto the RIGHT foot as your hips turn LEFT.The upper hand swims (optionally in a circle or straight); the lower hand circles low, below the waist.Imagine it brushing each knee as it goes past. Continue turning LEFT as you shift back and rotate the hands CLOCKWISE, bringing the LEFT hand on top.
Left Swim, Brush Knee Right	Shift forward onto the LEFT foot as your hips turn RIGHT.The upper hand swims (optionally in a circle or straight); the lower hand circles low, below the waist.Imagine it brushing each knee as it goes past. Continue turning RIGHT as you shift back and rotate the hands COUNTER CLOCKWISE, bringing the RIGHT hand on top. End with weight back, turned RIGHT, RIGHT hand up, LEFT hand down.
Strike, Right Hand (Right foot comes forward)	Shift forward as you move your RIGHT hand forward, striking with the outside edge of the hand.As you strike, your hand should pass close enough to your face to feel its warmth.The LEFT hand executes a Brush Knee Left. Once the weight is off of it, bring the RIGHT foot forward a couple inches only.It stays behind your LEFT foot and is unweighted.
Left Scissors	Step back with the RIGHT foot, toes angled to the FRONT LEFT corner (northwest).As you shift your weight back to the RIGHT foot, raise the LEFT hand and lower the RIGHT hand into Left Scissors, which is the mirror image of Right Scissors.As you move the arms, extend the LEFT foot and touch down its heel only in left bow stance position.
Deflect Downward	No weight shift.Turn to the RIGHT as you move your hands to the RIGHT side of your body.The LEFT hand is palm down, even with the front edge of your body, level with the top of your front hip bone.The RIGHT hand is palm up, even with the back edge of your body, about 4 - 6 inches lower than the LEFT hand.
Double Brush Knees	Turn the RIGHT hand palm down and straighten both wrists so the hands are parallel with the forearms. Picture an energy field surrounding your legs, extending out about a foot beyond the surface of your body, like a very thick pair of pants. You are about to brush this field with your palms.To do this shift your weight forward and back as you turn LEFT (to the southwest).The turning motion of your waist moves your hands past first your RIGHT, then your LEFT knee.
Extended Swim, Brush Knee	Shift forward as you strike forward with the outer edge of the LEFT hand. Brush Knee with the RIGHT hand.At the end, hips face forward (west).
Withdraw	Shift back without turning the hips. Bring both hands palm down to your RIGHT hip.The hip and the two inside edges of the hands form a triangle.
Twist Step, Left	Simultaneously (1) lift the toes of your LEFT foot; (2) turn LEFT to the southwest; (3) pivot on the LEFT heel so that its toes point to the southwest corner; (4) circle both palms horizontally across to your LEFT hip; (5) start to shift weight onto the LEFT foot.
Twist Step, Right (Make Fist)	Complete the weight shift to the LEFT foot and bring the RIGHT foot forward, near the LEFT. Step out with the RIGHT heel into a right bow stance position. Simultaneously (1) turn RIGHT to the northwest; (2) pivot on the RIGHT heel so that its toes point to the northwest corner; (3) move the RIGHT hand from being palm down at the LEFT hip to being a fist, palm up at the RIGHT hip; (4) move the left hand forward, keeping the LEFT forearm horizontal.Thrust the LEFT hand forward slightly as if striking with the fingertips; the energy of this move comes from the turning of the hip.The LEFT palm is facing sideways to the RIGHT; (5) start to shift the weight to the RIGHT foot.Then complete the weight shift and bring the LEFT foot forward, near the RIGHT.
Straight Step, Fist Strike Knee	Step out with the LEFT foot into LEFT bow stance, toes pointing west. Shift forward as you turn your hips to face forward. Let the turn of your hips drive your RIGHT hand, which moves forward and down, striking in the direction of the RIGHT knee of an opponent standing directly in front of you. Your fist rotates 180 degrees as you strike. When you finish, the RIGHT elbow is almost completely unbent.The LEFT hand moves forward as you shift but otherwise does not move.Take care not to lean forward.
Brush Elbows, Right	Bring the LEFT hand toward your RIGHT shoulder so that the LEFT arm is parallel to your chest.Then simultaneously (1) shift back; (2) turn RIGHT; (3) stroke your RIGHT palm near the outer surface of your LEFT forearm from the elbow to the fingertips.Imagine that your body has an energy field that extends about 1/2 inch beyond the body’s surface.You are brushing this field with your palm; (4) as you do step 3, your RIGHT hand is moving UP from waist-high to shoulder-high, and your LEFT hand is moving DOWN similarly.At the end, your LEFT palm is just below your RIGHT elbow.
Brush Elbows, Left	Bring the RIGHT hand toward your LEFT shoulder so that the RIGHT arm is parallel to your chest.Then simultaneously (1) shift back; (2) turn LEFT; (3) stroke your LEFT palm near the outer surface of your RIGHT forearm from the elbow to the fingertips.Imagine that your body has an energy field that extends about 1/2 inch beyond the body’s surface. You are brushing this field with your palm; (4) as you do step 3, your LEFT hand is moving UP from waist-high to shoulder-high, and your RIGHT hand is moving DOWN similarly. You end with both hands at chest height and shoulder width apart.
Withdraw	As you shift your weight back, move the hands in an arc, bringing them closer to the body and lowering them to about the level of the solar plexus. Gently bend the wrists so that the palms face forward. Bring the elbows back no further than the forward edge of the body.
Push	Shift weight forward as you extend the hands slightly.The energy of the Push comes from your lower abdomen, not your arms! The direction of the push is forward and slightly up.
Upward Double Block	Simultaneously (1) shift RIGHT; (2) turn RIGHT to face north; (3) heel pivot the LEFT foot to point as close to north as is comfortable; (4) raise the hands to top-of-the-head height, palms forward. During this movement, focus your attention on the RIGHT forearm and wrist, imagining that you are blocking a high attack from the north.
Cross Hands	Simultaneously (1) shift LEFT; (2) circle the hands, palms forward, as if moving around a clock face. LEFT hand goes from 11:00 to 5:00; RIGHT, from 1:00 to 7:00.At the bottom of the circle, cross the hands at the wrists, LEFT in front of RIGHT, palms facing forward.Keeping the wrists in contact with each other, move the hands in a vertical semicircle until the forearms are vertical and the palms are facing you at throat height.Imagine that you are scooping up an armful of energy.As you do this, lift your RIGHT foot in preparation to step sideways.Keeping the wrists in contact with each other, continue the circling motion of the hands: spread the elbows; bring the hands first toward you, then down until the forearms are horizontal at heart height.Imagine that you are splashing yourself with the energy you just scooped.As you do this, touch down the toe of the RIGHT foot into horse stance.Simultaneously (1) shift RIGHT; (2) adjust the LEFT foot to point due north; (3) keeping the arms horizontal and the wrists touching, extend the hands away from you in scissors-like fashion.
Close	Center your weight as you separate your hands to shoulder width.Then lower your arms to vertical.If you are going to continue to the next section of the form, remain sunk; otherwise unbend your knees slightly, undoing the Sink you performed at the beginning.

Unless otherwise stated, the hips, shoulders and head all face the same direction.
3-point balance: standing on one foot with ball of the other foot touching the ground nearby for balance.These 3 points form a triangle: the heel and ball of the weighted foot and the ball of the unweighted foot.

Yang Style Short Form per the Shen Tao Institute, Dennis Reynolds, Ph.D., Lic.Ac., Director

Last Updated: 02/06/2003