[PDF]42-Step Taijiquan Part 1
 

1. Qishi 起势(Beginning Position)

     1.1 Ready Position

     Stand with the body straight, feet together, head and neck straight, chin in, chest and abdomen relaxed, arms hanging naturally in light contact with the outside of the thighs. Concentrate the mind and breathe naturally. Look straight ahead. Assume that the direction faced is South. (Fig. l)

     1.2 Step to the Left

     Gently step to the left one shoulder-width distance, toes pointing forward. (Fig. 2)

    1.3 Raise the Arms Forward

    Slowly raise the hands forward and upward to shoulder height, palms down, arms shoulder-width apart, and elbows slightly lowered. (Fig. 3)

    1.4 Bend the Knees and Press the Palms Downward

    Keep the torso erect; slightly bend the knees to a half squat; gently press the palms downward to the level of the abdomen until the hands are above the knees. When squatting, bend the legs and drop the hips, bend the knees and hips, keeping the buttocks tucked in. Contract and lift the anus. Keep the torso straight. The degree of bending can be different from person to person. When the movement is completed, the body should be in a position of sitting straight in a chair with both hands pressing down gently on an imaginary table in front of the abdomen. The weight falls on the back part of the feet. (Fig. 4)

   Important Points

   · Keep the body straight, push up with the top of the head, drop the shoulders, relax the chest and abdomen, arms hanging down in light contact with the outer sides of the thighs; concentrate, keep calm, breathe naturally. Look straight ahead.

   · When stepping to the side, do not shift the body center too abruptly.

   · Lift the wrists when raising the arms, and drop the wrists when pressing down.

   · Bend the legs and drop the hips when squatting; bend the knees and hips, keeping the buttocks tucked in and the torso straight. The degree of bending can be different from person to person.

   · When the movement is completed, the body should be as if sitting straight up in achair and with both hands pressing gently on an imaginary table in front of the abdomen. The weight falls on the back of the feet.

     Common Mistakes

     · When squatting, the torso leans forward, the chest and hips are thrust out; or the abdomen is thrust out and the body leans backward.

     · When squatting, the muscles of the torso are tense, and/or the breath is held.

     · When standing, the feet are turned out at an angle.

     · When pressing down, the arms are bent and dropped abruptly.

     2. You Lanquewei 右揽雀尾 (Grasp the Peacock's Tail on the Right)

     2.1 Hold the Ball and Draw In the Foot

     Slightly turn out the toes of the right foot and turn the body slightly right at the same time; raise the right arm and bend it in front of the chest, palm facing downward; turn the left hand and sweep it in a curve to the right in front of the abdomen on the right, palm facing up and opposite the right hand as if holding a ball; shift the body center to the right leg and draw the left foot toward the inside of the right foot. Look at the right hand. (Fig. 5)

    2.2 Turn the Body and Step Forward

    Slightly turn the torso to the left, and move the left foot to the left front, gently landing the heel. (Fig. 6)

    2.3 Bow Stance and Ward Off with Left Arm

    Keep turning the torso to the left; shift the body center forward to form a left bow stance; at the same time ward off (peng 棚) forward with the left arm, keeping the left hand at shoulder height, palm inward, and fingertips pointing left; lower the right hand to the side of the right hip, palm facing downward, fingertips pointing forward, and arms slightly bent. Look at the left forearm. (Fig. 7)

    2.4 Hold the Ball and Draw In the Foot

    Slightly turn the torso to the left; draw the right foot to the inside of the left foot; turn the left arm inward and bend it in front of the left chest, turning the left hand downward at chest level with fingertips pointing right; move the right arm to the left in a curve to the front of the left part of the abdomen, palm facing up and fingertips pointing left, forming the "hold a ball" posture. Look at the left hand. (Fig. 8)

    2.5 Turn the Body and Step Forward

    Slightly turn the torso to the fight; gently move the right foot one step to the fight front, landing the heel. (Fig. 9)

    2.6 Bow Stance and Ward Off with Right Arm

    Keep turning the torso to the right; shift the body center forward to form a right bow stance; at the same time ward off with the right arm, bending it slightly and keeping the palm facing the body at shoulder height; lower the left hand to the side of the left hip, palm facing down. Look at the right forearm. (Fig. 10)

    2.7 Turn Palm and Sweep Arm

    Slightly turn the torso to the right; extend the left hand forward, turning the palm upward at the same time, until it reaches the underside of the fight wrist. Look at the fight hand. (Fig. 11)

    2.8 Roll Back in Back Stance

    Shift the body center backward and turn the torso slightly left; roll back (lu 捋) with palms downward to the front of the abdomen. Eyes move with the fight hand. (Fig. 12)

    2.9 Turn the Body and Bring the Hands Together

    Turn the right arm outward, bending the elbow so the arm is horizontal to the ground at the front of the chest, right palm facing the body and fingertips pointing to left; turn the left arm inward, left palm facing right, with the palm and fingers on the inside of the right wrist. (Fig. 13)

    2.10 Bow Stance and Press Forward

    Shift the body center forward to form a right bow stance; press (ji 挤) both palms forward together, forming a circle with the arms. Look straight forward. (Fig. 14)

    2.11 Back Stance and Ward off (Peng  棚) Backwards

    Shift the body center backward and turn the torso slightly right; lift the toes of the  right foot; turn the right arm outward, turn the right palm upward, and move the right arm with the elbow bent to the right