10 Step Simplified Taijiquan Form
Lesson 1 - Qi Shi (Opening Posture)
| 1 |
To begin stand upright with your feet together and hands hanging relaxed by your side. Hold your head erect pull your chin slightly in. Keep your shoulders and arms relaxed. (The direction you are facing will be known as 12 o'clock and from now all directions will be described as points on a clock). You are now ready to begin. |
| 2 |
Begin by shifting your body weight to your right foot then slowly lifting the heel of your left foot, followed by the ball of the foot and finally the toes, being conscious of each movement. |
| 3 |
As the toes of the left foot leave the ground, moving your left foot only, separate the feet and place them shoulder width apart, placing the toes then the ball of the foot and finally the heel, still being conscious of the movements. |
| 4 |
Finally, finish by distributing your body weight evenly between your feet. (You should still be facing 12 o'clock). |
| 5 |
Slowly raise both arms, directly in front of you, to roughly shoulder level, keeping your wrists and elbows relaxed. The fingers of your hands should be pointing loosely down towards the ground. |
| 6 |
Press both palms downwards, lower shoulders and draw elbow slightly in at the same time slightly bending both knees as if you are beginning to sit on a chair, until your hands are about the same level as your navel. |
Opening movements
Important Point
It is important to keep your lower back straight and relaxed and make sure your knees do not pass your toes.
Breathing
The method of breathing whilst performing tai chi forms, should be performed in the way described in the 1st Qi Gong Exercise.
Inhale as your arms rise up and exhale as they go down.
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