Huang Jifu 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). |
Opening foot movements
| 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. |
Important Point
It is important to keep your lower back straight and relaxed and make sure your knees do not pass your toes.
Pao Jiu (Hold Ball) |
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| 7 |
Turn waist to right shifting weight on to left leg and bending your left leg, raise right arm so that forearm is positioned horizontally in front of chest, palm facing down, making sure that elbow is lower than hand and shoulder. Left hand moves across and to the right, roughly horizontal with navel palm turned upwards. |
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| 8 |
Both palms are now facing each other as if holding a ball (face three o'clock), this is the 'Hold Ball' position. Look at right hand, weight switches to right leg making sure that Dan Tien leads, bring left foot to side of right foot, toes touching floor. |
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Important Points to Remember
Keep bottom tucked in, shoulders down and relaxed but not closed in; it should be as if you have a tennis ball under each armpit to keep a space there. Do not 'hold ball' too close to body.
Breathing
The method of breathing whilst performing tai chi forms, should be performed in the way described in the Heaven & Earth Qi Gong Exercise.
Inhale as your arms rise up and exhale as they go down.
Ya Ma Feng Zong (Part Wild Horse's Mane)
| 9 |
Right foot steps back to 10 o'clock heel touching floor first, waist turns to face 12 o'clock to form right Bow Stance (Gong Bu). At same time the left arm moves upwards to roughly eye level with palm facing obliquely up and elbow slightly bent, while simultaneously the right hand moves down to side of right hip palm facing floor. |
| 10 |
Face 12 o'clock and slip right heel to form left bow stance (Gong Bu) in final position, look at left hand. |
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| Foot movements to Part Wild Horse's Mane | Movements of Part Wild Horse's Mane |
Breathing
Inhale as you move into hold ball and out as you place heel out and move into final position. (Part Wild Horse's Mane).
| List Lessons | Lesson 2 |
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