THE WU STYLE OF

TAI CHI
CHUAN
BY TINN CHAN LEE
THE WU STYLE OF

TAI CHI
CHUAN
BY TINN CHAN LEE
 DEDICATION

To the memory of my father and mother, the late Mr. and Mrs. Lee Wai, who
inspired me to study Tai CM Ch'uan; to the United States of America, my
adopted country; to my fellow Americans; and to all mankind.

® UNIQUE PUBLICATIONS, INC.,.1982

All rights reserved
Printed in the United States of America
Library of Congress No.: 81-50511
ISBN: 0-86568-022-1

4201 VANOWEN PLACE, BURBANK, CA 91505

DISCLAIMER
Please note that the publisher of this instructional book is NOT RESPONSIBLE in any manner
whatsoever for any injury which may occur by reading and/or following the instructions herein.
It is essential that before following any of the activities, physical or otherwise, herein described,
the reader or readers should first consult his or her physician for advice on whether or not the
reader or readers should embark on the physical activity described herein. Since the physical
activities described herein may be too sophisticated in nature, it is essential that a physician be
consulted.
 ACKNOWLEDGEMENTS

I would like to thank Mr. Hee Yee for taking all the photographs. I would
like to thank Dr. Robert Santee for helping me compile and edit this book
and also for doing most of the typing.
 TABLE OF CONTENTS
FOREWORD 7
PREFACE 8
APPLICATION TO THE SCHOOL OF WU KAM CHIN 9
1. INTRODUCTION 11
AN EXPLANATION OF THE TEN FUNDAMENTAL PRINCIPLES 13
A BRIEF HISTORY OF THE TAI CHI CH'UAN MASTERS 15
PHILOSOPHICAL FOUNDATIONS 17

2. THE SEVEN BASIC STANCES 18

PRINCIPLES FOR THE CULTIVATION OF CHI 19
DURATION OF THE STATIC MEDITATIVE EXERCISES 19
PARALLEL STANCE 20
SITTING STANCE 21
BOW STANCE 22
HORSE STANCE 23
TREADING STANCE 24
HALF-SPLIT LEG STANCE 25
SINGLE FOOT STANCE 26
THE POSTURES OF TAI CHI CH'UAN 27

3. THE FORMAL EXERCISE OF TAI CHI CH'UAN 30

PRINCIPLES OF BREATHING 30
 FOREWORD

T'ai Chi Ch'uan is an ancient Chinese art of self-defense. In the old days
only noblemen could learn the art; it has been practiced in China for one
thousand years.
Primarily, it is a philosophy of physical, mental and spiritual dimensions,
based on the teachings of Lao Tzu of the Chou Dynasty, and was first devel-
oped by a Taoist saint.
It is a system of meditative exercise which prevents and heals ailments
through revitalizing and rejuvenating the vital organs of the body if practiced
regularly and accurately.
It is a series of continuous rhythmic steps that give the body healthful and
harmonious movement. It is a nonstop slow exercise which takes twenty
minutes or longer to perform. In fact, the slower the performance, the greater
the benefits are.
The important principle of the art is relaxation, which encourages medita-
tion. T'ai Chi Ch'uan encourages meditation in motion while it circulates the
life fluid through the body. It is conducive to longevity. There are documen-
tary evidences that some practitioners of this art have lived to a very old age.
The author of this book, Mr. Tinn Chan Lee, is a teacher of great experi-
ence, and an unassuming gentleman. Sickly as a young man, he took up T'ai
Chi Ch'uan thirty-three years ago, first under Master Liu and then, in 1937,
under Master Wu in Hong Kong. This great art has not only restored him to
excellent health and youthful vigor, but has also given him a tranquillity of
mind and spirit in a world where men constantly live under tremendous
stresses of life.

Tien-Tse Chang, M.A., PhD., Litt.D. (Leiden)

Professor and Senior Specialist, East-West Center,
University of Hawaii, 1966.

6
 PREFACE

When I was a young boy, I was weak and sickly. I asked my uncle to teach
me the external style of Kung Fu. It did not help my weak condition; in fact,
Kung Fu made me weaker because it took too much of my energy. I asked
my father what to do and he suggested that I change to an internal style of
Kung Fu like Tai Chi Ch'uan. The only problem with this was that a good
teacher was hard to find. Since the internal style of Kung Fu is so complex
and comprehensive, you must find a qualified teacher or you will end up on
the wrong path.
After having studied and practiced Tai Chi Ch'uan for so many years, I
have realized that I know very little about the depths of this great art. How-
ever, my mental and physical health have improved and 1 have achieved an
inner peace.
Since Tai Chi Ch'uan has benefited me throughout my life, I would like
to pass on my limited knowledge to my fellow Americans and also to those
who are interested in the internal style of Kung Fu.

Tinn Chan Lee

7
 MY GRACIOUS TEACHER, THE LATE WU KAM CHIN

8
APPLICATION TO THE SCHOOL OF WU KAM CHIN
 CHAPTER 1

INTRODUCTION

Tai Chi Ch'uan is the ancient Chinese art and science of meditation
through movement. It is based on the philosophical and mystical teachings of
both the / Ching and China's great sage, Lao Tzu. Tai Chi Ch'uan reflects
ancient observations of the Yin (negative) and Yang (positive) principles in
nature.
Unlike Indian Yoga, which is based on individual and static postures, Tai
Chi Ch'uan consists of unbroken rhythmic movements that flow with com-
plete relaxation. This flowing relaxation benefits the entire body simultane-
ously. Through proper breath control and concentration, this flowing relaxa-
tion will result in complete mental control, physical and emotional well-
being and inner peace. To achieve these benefits, however, Tai Chi Ch'uan
must be studied under a qualified teacher and practiced consistently for an
extended period of time.
Considering the stress under which most people live in modern civilization,
this ancient wisdom from China is of utmost importance for present day man.
Tai Chi Ch'uan is a form of effortless, gradual and continuous movement
which harmonizes with nature and the universe. If properly performed, it
revives, revitalizes and, in time, after long practice, rejuvenates every cell of
the human body. Thus, it is possible to restore a sick body or improper
mental attitude to perfect health again.
There is an esoteric as well as an exoteric side to Tai Chi Ch'uan and the
former is by far more important than the latter, which is only an outer ex-
pression of the core of Tai Chi Ch'uan. Tai Chi Ch'uan is spiritual release
and emancipation through meditation in motion. There are five orders or
steps to be accomplished:
1. Transforming the physical body through motion to generate
more life fluid.
2. Transforming the life fluid into circulating breath. This is not
the breath from ordinary exercise which inflates and deflates
the lungs, but the primary breath, which is created and generated
in the lower psychic center, that moves through the body
in harmony with sustained rhythm.
3. Combining life fluid and circulating breath with life spirit.
4. Transforming the life spirit into the Void. At this stage, Tai Chi
Ch'uan is moving into the spiritual dimension.
5. Transforming the Void into the Tao.
Prior to the first step, there are ten fundamental principles that govern the
movements of Tai Chi Ch'uan. They are:
1. The upper psychic center (the top of the head) is made as
light (yin) as possible. The lower psychic center (1 to 2 inches
below the navel) is made as heavy (yang) as possible.
2. Use the mental process. Do not use physical strength.
3. The chest is not expanded nor pushed forward. The back is
slightly curved.
10
 4. Sink the shoulders and lower the elbows.
5. The spine and sacrum must be straight. All movement origi-
nates from the pivoting of the sacrum.
6. The upper and lower body are in perfect coordination.
7. The inner and the outer harmonies are synchronized.
8. Polarize the body and its movements. The yin and yang aspects
are clearly distinguished.
9. Create elastic-like movements in an unbroken sequence. The
body is always rotating.
10. Within movement seek tranquillity. Tranquillity and movement
are harmonized into one.
The ten important rules that govern the movements of Tai Chi Ch'uan.
The upper psychic center is made as light (yin) as possible. The lower
psychic center is made as heavy (yang) as possible.
Use the mental process. Do not use physical strength.
The chest is not expanded nor pushed forward. The back is slightly curved.
Sink the shoulders and lower the elbows.
Polarize the body and its movements. The yin and yang aspects are clearly
distinguished.
The spine and sacrum must be straight. All movements originate from the
pivoting of the sacrum.
The upper body and the lower body are in perfect coordination.
The inner and outer harmonies are synchronized.
Create elastic-like movements in an unbroken sequence. The body is al-
ways rotating.
Within movements seek tranquillity. Tranquillity and movements are har-
monized into one.

11
 AN EXPLANATION OF THE
TEN FUNDAMENTAL PRINCIPLES

1. The upper psychic center is made as light as possible. The lower psychic
center is made as heavy as possible.
This procedure is created by the use of the mind. The mind imagines the
upper psychic center to be light and the lower psychic center to be heavy.
The result of the movement of the mind and the correct body position is
relaxation. When there is relaxation the Chi will sink down to the lower
psychic center. The body must be held straight and there can be no use of
physical strength.

2. Use the mental process. Do not use physical strength.

If physical strength is used the Chi will not circulate. Physical strength
prevents the flow of Chi through the body. Chi will only flow when the
body is relaxed and the mind is in control. The mind directs the flow of Chi.

3. The chest is not expanded nor pushed forward. The back is slightly curved.
If the chest is expanded the Chi will rise up. If the back is too straight the
Chi will not sink down. If the Chi rises up and is unable to sink down, then
the center of balance will rise up.

4. Sink the shoulders and lower the elbows.

If the shoulders are not down the Chi will not sink, the body will not be
relaxed and the center of balance will rise up. This is also true if the elbows
are not lowered.

5. The spine and sacrum must be straight. All movement originates from the
pivoting of the sacrum.
If the body is not aligned the Chi will not sink down and there will be no
relaxation. If the movements are not from the sacrum the Chi will not cir-
culate harmoniously.

6. The upper and lower body are in perfect coordination.

The shoulders are in line with the hips. The knees are in line with the elbows.
The top of the head is in line with the base of the spine. These three align-
ments are called the three outer harmonies.

7. The inner and the outer harmonies are synchronized.

The three outer harmonies must be in a rhythmic flow with the three inner
harmonies. The three inner harmonies are: The life fluid is in harmony with
the life spirit; the life spirit is in harmony with the circulating breath; the
circulating breath is in harmony with the life fluid. The inner and the outer
aspects of man must flow as one.
12
8. Polarize the body and its movements. The yin and yang aspects are clearly
distinguished.
The forward movements are in harmony with the backward movements. The
movements to the right are in harmony with the movements to the left. The
movements of the hands are in harmony with the movements of the feet.
The upper body is in harmony with the lower body. The body must always
manifest both yin and yang aspects.

9. Create elastic-like movements in an unbroken sequence. The body is always

rotating.
Each movement blends into the next movement. The body is in continuous
motion with no stopping. All motion is circular.

10. Within movement seek tranquillity. Tranquillity and movement are har-
monized into one.
Within the activity of movement there is tranquillity. When tranquillity is
found it must be harmonized with movement. This is Tai Chi meditation.

13
The esoteric aspect of Tai Chi development.
Steps leading to the Secret of the Golden Flower.

14
 A BRIEF HISTORY OF THE TAI CHI CH'UAN MASTERS

According to some authorities on Tai Chi Ch'uan, the original master was
Chang San Feng. He was a scholar, during the Soong dynasty, who mastered
the martial art of self-defense in its external style and later developed the
internal style known as Tai Chi Ch'uan.
Until the time of Chang San Feng, Tai Chi Ch'uan was probably a series of
individual static postures. It is believed that Chang San Feng was responsible
for perfecting Tai Chi Ch'uan by putting the postures into a form of continu-
ous and rhythmic movements which are regulated by breath control.
Actually, Chang San Feng should not be considered the founder of Tai
Chi Ch'uan, but the developer of the style that is practiced in its present
form. His conceptions about the structure of Tai Chi Ch'uan are based on the
theory of the Eight Trigrams from the / Ching, the teachings of the Tao Te
Ching and probably the Washing the Marrow and the Changing the Sinews
attributed to Bodhidharma. Within this structure, he incorporated a system
of deep and controlled breathing.
Other writers on Tai Chi Ch'uan believe that the origin dates back to the
Leong dynasty and was actually founded by Ching Ling Sin. This style was
not, however, perfected as it is today. Ching Ling Sin handed down his teach-
ings to his disciple, Han Koong Yit, who transmitted these teachings to his
own disciple, Ching Be. During this period, Tai Chi Ch'uan was known as
Siu Kow Tin or literally "The Small Nine Heavens."
During the Tang dynasty there lived the master Lee Tao Tze. He created
his own system of Tai Chi Ch'uan called "Sin Tin Kin" or the "Primeval
Art of Shadow Boxing." He transmitted his teachings to his disciples Yee
Ching Wai, Yee Yat Seung and Yee Lin Chow.
Another great master was Hoo (Hu) Kang Tze. He handed down his
knowledge to his disciple, the poet and scholar Soong Jung Chi. He called
his style by the name of "Ho Tin Fa" or the "Secondary Art of Shadow
Boxing." He handed down his teachings to Yun Lee Hing.
Now we come, once again, to Chang San Feng. When he was a young
child he showed a remarkable ability in several areas. As a young man he was
recognized as a scholar in literature. He passed the highest civil service exams
for his area and was made a government official. He was indifferent toward
his government post because he was not interested in personal power or
glory. He was interested, instead, in the meditative life. Finally, he resigned
from his government post and retired to an isolated mountain retreat on Wu
Tang Mountain.
According to legend, one day Chang San Feng, while meditating at his
mountain retreat, saw a battle between a snake and a white crane. Observing
their natural and skillful movements, he conceived the idea of the internal,
flowing form of Tai Chi Ch'uan. With a young companion, he practiced Tai
Chi Ch'uan meditation for a long period of time. At the age of 67, seeking
for further knowledge in the Tao, he went to another mountain range called
Chung Nam. There he met a great Ch'an (Zen) master called For Loong Jun
15
Yun, the "Holy Fire Dragon Man." It was through his teachings that Chang
San Feng became enlightened. He later took two other names and was known
as Hin Hin Tze and as Kwun Young Jun Yun. He transmitted his teachings
to his disciple Wong Chung Ngok. This gifted disciple methodically explained
and formalized all the important basic principles and treaties of Tai Chi
Ch'uan that we use today.
He handed this down to his disciple Chun Chow Toong in the district of
Wan Chow in central China. His teachings are usually referred to as the
Southern Style. The Wan Chow branch of Tai Chi Ch'uan produced the
noted master Cheong Chung Kai.
The style of Chiang Fat of Honan province in northern China is usually
referred to as the Northern Style. Chiang Fat transmitted his teachings to
his disciple Chun Cheong Hing and he, in turn, handed down these teachings
to his disciple Yang Loo Sim. Yang Loo Sim was a very methodical and
enthusiastic teacher of this art. He was very prominent in Peking during the
Ching dynasty and members of the ruling class studied under him. In those
days, Tai Chi Ch'uan was taught almost exclusively to the aristocracy and to
wealthy families.
Yang Loo Sim had three sons. The first born son passed away at an early
age. The second son was named Yang Barn Ho, while the third son was named
Yang Kin Ho. They were both prominent teachers of Tai Chi Ch'uan. Yang
Kin Ho had three sons who were also very famous teachers of Tai Chi
Ch'uan. The second son passed away at an early age. The eldest son was
named Yang Siu Ho, while the youngest son was named Yang Ching Hoo.
When Yang Loo Sim lived in Peking, there were only three disciples who
received the esoteric side of his teachings. They were Wu Chin Yow, Marn
Chun and Ling San. It was Wu Chin Yow who developed the Wu style of Tai
Chi Ch'uan. Wu Chin Yow transmitted these teachings to his only son, Wu
Kam Chin. Wu Kam Chin was the teacher of many disciples all over China.
Wu Kam Chin had two sons. They were named Wu Kung Yee and Wu Kung
Chow. They both received their father's teachings and passed them on to
their own disciples.
The Southern style of Tai Chi Ch'uan declined over a period of time and it
was the Northern style, operating in a more vigorous climate and with a
greater cultural past, that spread and survived till this day.
 PHILOSOPHICAL FOUNDATIONS

The philosophical basis of Tai Chi Ch'uan can be found in the / Ching and
the Tao Te Ching. The two basic principles of Tai Chi Ch'uan can be found
in the following quotes:

By attending to Chi and relaxing completely, you will be able to be

like a n e w b o r n babe.
Tao Te Ching
Chapter 10

Yin and Yang in succession is called Tao

I Ching
Ta Chuan

The concern of Tai Chi Ch'uan is with the cultivation of Chi. This is
accomplished through relaxation and breath control. Through this process
the entire body is revitalized and the individual is, thus, bom anew. He is
like a newborn babe. But Tai Chi Ch'uan is not merely concerned with the
revitalization of the individual's body, but with his spiritual development
and enlightenment. If man is able to flow from positive to negative and from
negative to positive, he will be in harmony with the universe. To be in har-
mony with the universe is Yin and Yang in succession. Yin and Yang in suc-
cession is called Tao. It is the goal of the student of Tai Chi Ch'uan to be-
come one with the Tao.
The formal exercise of Tai Chi Ch'uan is a flowing process that moves
through a positive and negative series. As life is a continual flow so is Tai
Chi Ch'uan a continual flow. The body is guided through the form of Tai
Chi Ch'uan by the flow of the mind and the flow of Chi. This entire process
is meditation in motion. Through this meditation the student will achieve
enlightenment.

17
 CHAPTER 2

THE SEVEN BASIC STANCES

There are seven fundamental stances in Tai Chi Ch'uan. They are the
Parallel Stance, the Sitting Stance, the Bow Stance, the Horse Stance, the
Treading Stance, the Half-Split Leg Stance, and the Single Foot Stance. The
second, third and fourth stances can be practiced independently as static
meditative exercises which will be described later.
These meditative exercises are concerned with the cultivation of internal
energy. The Chinese call this internal energy Chi. The static meditative exer-
cises to develop this Chi are not to be attempted by the beginning student.
Only after the student has performed the formal exercises of Tai Chi Ch'uan
for a few years should he attempt to perform the static meditative exercises.
If the body is not conditioned through the formal exercises of Tai Chi
Ch'uan, and the student attempts to perform the static meditative exercises
prematurely, he will tend to develop awkward, angular movements rather
than smooth, circular movements. Smooth circular movements will facili-
tate the flow of Chi 7 throughout the body.
Each of the three stances have different functions so that they allow the
student to cultivate Chi 7. The stances are concerned with the development of
balance, posture, concentration, breathing, proper footwork, the alignment
of the internal organs and the alignment of the three psychic centers. The
three psychic centers are the upper Tan T'ien (top of the head), the middle
Tan T'ien (solar plexus) and the lower Tan T'ien (one to two inches below
the navel).
It is necessary to follow the descriptions of the stances exactly because
Chi can only flow when everything is in proper alignment. When everything
is in proper alignment, then the body is completely relaxed. When the body
is relaxed, then Chi will sink down to the lower Tan T'ien. It is from the
lower Tan T'ien that Chi 7 will then flow throughout the rest of the body. As
the student advances in the cultivation of Chi , there will be a point where
he will be able to direct Chi 7 to any point in his body.
The level of attainment, however, is dependent upon the student's ability
to align his body both within and without. It is only through relaxation that
Chi will sink down to the lower Tan T'ien. This is a long process and requires
the use of the mind to assist in the cultivation. The final goal is to send Chi
throughout the body under the control of the mind.

18
 PRINCIPLES FOR THE CULTIVATION
OF CHI

1. The body is held straight.

2. Everything is completely relaxed.
3. The mind imagines Chi sinking down to the lower Tan Tien. .
4. The tongue touches the roof of the mouth.
5. Control the breathing through the use of the diaphragm. Inhale through
the nose and exhale through the mouth for the first three breaths. All
subsequent breathing is performed only through the nose. When inhaling
the abdomen must expand. When exhaling the abdomen contracts. The
breathing process must be deep, relaxed, slow and controlled every inch of
the way.

DURATION OF THE STATIC MEDITATIVE

EXERCISES

As mentioned previously there are three static meditative stances—the Sit-

ting Stance, the Bow Stance, and the Horse Stance Begin by holding each of
the static meditative stances for about five minutes. Gradually work up to
ten minutes for each stance. This can be accomplished by adding one to two
minutes a week for each of the stances. The goal is to perform each of the
stances for twenty or more minutes. As one progresses in the performance of
each stance, it would probably be more beneficial to perform only one or two
stances a day. The ultimate goal is not an endurance record. The ultimate goal
is the cultivation of Chi.

19
 THE PARALLEL STANCE

Stand straight with the feet shoulder width apart. The body weight is
equally distributed. The head is held straight while the eyes are looking for-
ward. The knees are slightly bent. The hands are held at chest level with the
fingers pointing up and the palms pointing forward. The hands are held about
ten to twelve inches in front of the body with the elbows pointing down. The
arms are held away from the body at a distance of the size of one fist. There
can be no tension. The body is completely relaxed from the top of the head
down to the toes.

20
 THE SITTING STANCE

The right leg is forward and rests on the heel of the right foot. The left
leg is to the rear and is slightly bent. All the body weight is on the rear foot.
The arms are held in front of the body and are slightly rounded with the
elbows pointing straight down. The palm of the right hand faces to the left
while the fingers point upward. The finger tips of the right hand are in line
with the tip of the nose. This develops concentration. The tips of the fingers
of the right hand are in line with the tips of the toes of the right foot. This
develops balance. The eyes look forward. The palm of the left hand faces to
the right while the fingers touch the wrist of the right arm. There can be no
tension. The body is completely relaxed from the top of the head down to
the toes. This position can be performed from the opposite side by reversing
the above description.

21
 THE BOW STANCE

The body faces the right side. The right leg is forward and bent, but the
knee does not go beyond the toes of the right foot. The rear foot is straight.
The rear foot holds 40 percent of the body weight while the front foot holds
60 percent of the body weight. The body is held straight. Imagine a straight
line running from the back of the head straight down to the base of the
spine. The eyes look forward. The right hand rests to the outside of the right
thigh. The fingers are relaxed and pointing forward. The left hand is to the
center front of the chest with its palm facing forward and its fingers facing
up. The elbows of the left arm faces down. There can be no tension. The
body is completely relaxed from the top of the head down to the toes. This
stance can be performed with the body facing the left side. When this is done
the entire description from above must be reversed.

22
 THE HORSE STANCE

The feet are pointing forward and are about two shoulder widths apart.
The knees are in line with the toes while the hands are in line with the knees.
The hands are held at shoulder level. The right hand fingers hang down and
are joined together. The left hand palm points outward with the fingers
pointed upward. The shoulders are down. The elbows hang naturally while
pointing downward. The spine and head are in line with each other. The two
hands symbolize Yin and Yang since they present opposite positions. There
can be no tension. The body is completely relaxed from the top of the head
down to the toes. The body weight is evenly distributed. This position can
be reversed by simply changing the hand configurations.
 THE TREADING STANCE

The body is turned to the right. The right leg is bent and the knee is in
line with the toes. The left leg is straight. The right leg holds 60 percent of
the body weight while the left leg holds 40 percent of the body weight. The
body is slightly rounded with the head facing the front. The left hand hangs
naturally at the left side with its palm facing the body. The right hand is held
up at the middle front of the body. The right hand palm faces to the left
while the fingers are pointing up. There can be no tension and the body is
completely relaxed.

24
 THE HALF SPLIT LEGS

The body faces to the left. The feet are about two shoulder widths apart.
The left foot points to the left while the right foot points forward. The body
drops down by bending both knees with the body weight equally distributed.
The body is slightly curved forward although there is a straight line from the
head to the base of the spine. Both arms are extended forward and are slight-
ly curved. The left palm faces the right while the right palm faces the left.
The fingers are pointing forward and the elbows are pointing down. There
can be no tension; the body must be completely relaxed. This stance can be
performed on the opposite side by reversing the above description.

25
 THE SINGLE FOOT STANCE

All the weight is on the left foot. The left foot is slightly bent while the
right leg is raised up with its knee pointing straight up. The right foot is point-
ing to the diagonal left front. The right arm is raised up with its palm facing
forward and it is held slightly above the eyes. The right hand palm is in line
with the right knee. The left hand palm is in front of the left leg, pointed
down and parallel with the right knee. The back is straight and the arms are
rounded. There can be no tension; the body must be completely relaxed.

26
 THE POSTURES OF TAI CHI CH'UAN

1. WU CHI
2. TAI CHI BEGINS
3. THREE POINT CONCENTRATION
4. GRASP THE BIRD'S TAIL
5. SINGLE WHIP
6. STEP UP AND RAISE THE HANDS
7. T H E W H I T E C R A N E S P R E A D S ITS W I N G S
8. B R U S H K N E E A N D TWIST S T E P L E F T
9. THREE POINT CONCENTRATION
10. R E P E A T B R U S H K N E E A N D TWIST S T E P L E F T
11. B R U S H K N E E A N D TWIST S T E P R I G H T
12. B R U S H K N E E A N D TWIST S T E P L E F T
13. THREE POINT CONCENTRATION
14. PLAYING THE FIDDLE
15. STEP U P , W A R D O F F A N D P U N C H
16. APPARENTLY CLOSING UP
17. CARRY THE TIGER TO THE MOUNTAIN
18. CROSS THE HANDS
19. D I A G O N A L B R U S H K N E E A N D TWIST S T E P L E F T
20. T U R N A R O U N D , B R U S H K N E E A N D TWIST S T E P R I G H T
21. THREE POINT CONCENTRATION
22. GRASP THE BIRD'S TAIL
23. DIAGONAL SINGLE WHIP
24. FIST UNDER THE ELBOW
25. REPULSE THE MONKEY
26. REPULSE THE MONKEY RIGHT
27. REPULSE THE MONKEY LEFT
28. SLANTED FLYING
29. STEP UP AND RAISE THE HANDS
30. THE WHITE CRANE SPREADS ITS WINGS
31. BRUSH KNEE AND TWIST STEP LEFT
32. NEEDLE AT THE BOTTOM OF THE SEA
33. FAN THROUGH THE BACK
34. TURN THE BODY AND PUNCH
35. RETREAT STEP, WARD OFF AND PUNCH
36. GRASP THE BIRD'S TAIL
37. SINGLE WHIP
38. CLOUDHANDS
39. SINGLEWHIP
40. HIGH PAT ON HORSE LEFT
41. LEG KICKS TO THE RIGHT SIDE
42. HIGH PAT ON HORSE RIGHT
43. LEG KICKS TO THE LEFT SIDE
44. TURN BODY AND KICK WITH HEEL
27
 45. BRUSH KNEE AND TWIST STEP LEFT
46. BRUSH KNEE AND TWIST STEP RIGHT
47. STEP UP AND PUNCH DOWNWARDS
48. TURN AND CHOP OPPONENT WITH FIST
49. STEP UP, HIGH PAT ON HORSE LEFT
50. REPEAT LEG KICKS TO THE RIGHT SIDE
51. RETREAT TO FORM SEVEN STAR POSE
52. RETREAT TO HIT THE TIGER
53. RAISE THE LEG A SECOND TIME
54. DOUBLE FISTS HIT THE EARS
55. TURN THE BODY AND KICK UPWARDS
56. TURN AROUND AND KICK WITH THE HEEL
57. CHOP OPPONENT WITH THE FIST
58. STEP UP, WARD OFF AND PUNCH
59. APPARENTLY CLOSING UP
60. CARRY THE TIGER TO THE MOUNTAIN
61. CROSS THE HANDS
62. DIAGONAL BRUSH KNEE AND TWIST STEP LEFT
63. TURN AROUND, BRUSH KNEE AND TWIST STEP RIGHT
64. THREE POINT CONCENTRATION
65. GRASP THE BIRD'S TAIL
66. DIAGONAL SINGLE WHIP
67. THREE POINT CONCENTRATION
68. WILD HORSE PARTING ITS MANE RIGHT
69. WILD HORSE PARTING ITS MANE LEFT
70. WILD HORSE PARTING ITS MANE RIGHT
71. THREE POINT CONCENTRATION
72. WILD HORSE PARTING ITS MANE RIGHT
73. FAIR LADY WORKS AT THE SHUTTLES LEFT
74. FAIR LADY WORKS AT THE SHUTTLES RIGHT
75. THREE POINT CONCENTRATION
76. WILD HORSE PARTING ITS MANE RIGHT
77. FAIR LADY WORKS AT THE SHUTTLES LEFT
78. FAIR LADY WORKS AT THE SHUTTLES RIGHT
79. THREE POINT CONCENTRATION
80. GRASP THE BIRD'S TAIL
81. SINGLE WHIP
82. CLOUD HANDS
83. SINGLE WHIP
84. CREEP DOWN
85. GOLDEN COCK STANDS ON ONE LEG RIGHT
86. GOLDEN COCK STANDS ON ONE LEG LEFT
87. REPULSE THE MONKEY LEFT
88. REPULSE THE MONKEY RIGHT
89. REPULSE THE MONKEY LEFT
90. DIAGONAL SLANT FLYING
91. HANDS RISE UP
92. THE WHITE CRANE SPREADS ITS WINGS
93. BRUSH KNEE AND TWIST STEP LEFT
94. NEEDLE AT THE BOTTOM OF THE SEA
28
 95. FAN THROUGH THE BACK
96. TURN THE BODY AND PUNCH
97. STEP UP, WARD OFF AND PUNCH
98. GRASP THE BIRD'S TAIL
99. SINGLE WHIP
100. CLOUD HANDS
101. SINGLE WHIP
102. HIGH PAT ON HORSE
103. HIT OPPONENT'S FACE WITH PALM
104. TURN AROUND, SINGLE LOTUS SWING
105. BRUSH KNEE AND TWIST STEP RIGHT
106. STEP UP AND PUNCH TO THE GROIN
107. GRASP THE BIRD'S TAIL
108. SINGLE WHIP
109. CREEP DOWN
110. STEP UP, SEVEN STAR POSE
111. RETREAT TO RIDE THE TIGER
112. TURN AROUND AND HIT OPPONENT'S FACE WITH THE PALM
113. TURN THE BODY, DOUBLE LOTUS SWING
114. BEND THE BOW TO SHOOT THE TIGER
115. HIGH PAT ON HORSE
116. HIT OPPONENT'S FACE WITH THE PALM
117. TURN AROUND AND CHOP OPPONENT WITH FIST
118. STEP UP AND HIGH PAT ON HORSE
119. GRASP THE BIRD'S TAIL
120. SINGLE WHIP
121. CLOSING THE TAI CHI

29
 CHAPTER 3

THE FORMAL EXERCISE OF TAI CHI CH'UAN

Before actually performing Tai Chi Ch'uan the student must reflect upon
the basic principles provided in the beginning of this book. Attention must be
paid to proper posture and concentration. All breathing is done through the
nose in a natural and relaxed manner. As the student becomes proficient in
the performance of Tai Chi Ch'uan, the exercise itself will develop the proper
method of breathing within the student.
All body movements must be performed slowly and continuously. It is of
the utmost importance that the student be completely relaxed. If Tai Chi
Ch'uan is not performed in a relaxed manner, then the student is not per-
forming Tai Chi Ch'uan.
Each movement should flow into the next movement. The body is engaged
in a continuous process of change until the end of the exercise is reached. At
all times, the mind must flow without any obstruction. When you are per-
forming Tai Chi Ch'uan do not think of anything else. Your mind must be
focused on the performance of the exercise.
It must be noted that this book is merely a guide for the student. To
really learn Tai Chi Ch'uan, a qualified instructor must be sought out.

PRINCIPLES OF BREATHING

1. All breathing is performed through the nose.

2. The tongue touches the roof of the mouth.
3. The entire body is relaxed.
4. All breathing is natural. Do not raise up the shoulders. Do not over-expand
the chest.
5. Breathe with the diaphragm.

30
 WU CHI

Stand straight with the knees slightly bent and the arms hanging naturally
at the sides. The feet are shoulder width apart. The body is completely
laxed. re-

TAI CHI BEGINS

31
32
 THREE POINT CONCENTRATION

Slide the right foot to the left front, letting it rest on its heel The left
hand sinks down while the right hand raises up. The finger tips of the left
hand are touching the wrist of the right hand. The tip of the nose is in line
with the tips of the fingers of the right hand The tips of the toes of the
right foot are in line with the tips of the fingers of the right hand. The shoul-
ders are relaxed. The elbows point to the ground, which allow the shoulders
to be down. The body weight is on the left foot.

GRASP THE BIRD'S TAIL

33
 Draw the palms toward the body. Without stepping, lower the right foot
to the ground and transfer 60 percent of the body weight to the right foot
with the remaining 40 percent on the left foot. The whole body moves for-
ward and circles from left to right by pivoting from the basal spine, which
causes the arms to move in a larger circle. As the circle starts to once again
go to the left, sit back, raising the right foot up on its heel. Turn the right
heel slightly to the left and then lower the right foot to the ground.

SINGLE WHIP

34
 Push the right palm to the left side. The fingers of the right hand come'
together and are pointing down. With the left foot, step to the left. The left
palm moves from right to left rotating outward so that the palm faces away
from the body. The hands are in line with the knees and everything is bal-
anced.

STEP UP AND RAISE THE HANDS

Shift the body weight to the left. The right foot steps forward on its
heel. The right and left hands appear to be holding a ball in front of the
body. Drop the right foot to the ground and slide the left foot up to the
right foot.
35
 THE WHITE CRANE SPREADS ITS WINGS

The right hand raises up while the left hand drops down. Bend at the
waist keeping the head and neck straight. Turning from the basal spine,
circle the body from left to right. The hands do not move. As the body starts
to come up the hands move to the left. The palms are facing down. The
hands circle up until they are in front of the body with the palms facing
outward.

36
 BRUSH KNEE AND TWIST STEP LEFT

Turn the right foot slightly to the right. Draw the hands to the right rear
by the side of the head. The left palm faces outward while the right palm
faces inward. The hands appear to be holding a small ball. Step forward on
the left heel. Twist the waist slightly to the left and lower the left foot to the
ground. The left hand circles down above the left knee with the palm facing
the knee. While the left hand circles down, the right hand pushes forward
with its palm facing outward.

THREE POINT CONCENTRATION

Repeat the Three Point Concentration that follows the First Brush Knee
and Twist Step Left.
37
 REPEAT BRUSH KNEE AND TWIST STEP LEFT

The palms circle so that they face each other and then circle to the right
rear by the side of the head. The right palm faces inward while the left palm
faces outward. The hands appear to be holding a small ball. Lower the left
foot to the ground and circle the hands to the right front. The left hand
drops down above the left knee while the right hand pushes forward.

BRUSH KNEE AND TWIST STEP RIGHT

38
 Turn the left foot slightly to the left. Draw the hands to the left rear by
the side of the head. The left palm faces inward while the right palm faces
outward. The hands appear to be holding a small ball. Step forward on the
right heel. Twist the waist slightly to the right and lower the right foot to the
ground. The right foot has 60 percent of the body weight while the left foot
has 40 percent. The right hand circles down above the right knee with the
palm facing the knee. While the right hand circles down, the left hand pushes
forward with its palm facing outward.

BRUSH KNEE AND TWIST STEP LEFT

39
 The hands move slightly toward the body and then gradually move out-
ward. The hands appear to be holding a small ball. The right hand is on the
outside with the right palm facing inward. The left hand is on the inside with
the left palm facing outward. Bend the knees slightly and lift up the heels of
both feet. Pivot to the left on the balls of the feet. The hands, still holding
the small ball, circle to the right front. Lower the right heel to the ground
while stepping out with the left foot. The left foot rests on its heel. The
body weight remains on the right foot. Lower the left foot to the ground so
that 60 percent of the weight is on the left foot and 40 percent of the weight
is on the right foot. At the same time, the left hand circles down in front of
the body and comes to rest above the knee. As the left hand circles down, the
right palm pushes forward. The left palm faces the knee. The movement of
the hands follow the turning of the waist from right to left.

THREE POINT CONCENTRATION

Sit back with the weight on the rear foot. The left foot raises up and rests
on its heel. Raise the left hand so that the tips of the fingers are in line with
the tip of the nose. The tips of the fingers of the left hand are also in line
with tips of the toes of the left foot. The palm of the left hand faces to the
right. While the left hand is rising up, the right hand pulls back so that its
fingers are touching the wrist of the left hand. The palm of the right hand
faces to the left.

40
 PLAYING THE FIDDLE

Let the body weight gradually come down on the left foot until the left
foot is firmly on the ground. The two palms come together and then circle
from right to left. Continue circling the palms for a second time while bring-
ing the right foot to the left foot.

STEP UP, WARD OFF AND PUNCH

41
 Step out with the left foot while letting the hands come forward. Sit back
so that the left foot rests on its heel. The left hand is in line with the nose.
The right hand makes a fist and pulls back to the waist. Gradually move for-
ward letting the left foot come in complete contact with the ground. The
right hand punches out as the body moves forward.

APPARENTLY CLOSING UP
 The left palm moves under the right elbow. Sit back by allowing the right
leg to bend while the left leg straightens out. The left foot rests on its heel. At
the same time that the body sits back, pull both hands to the waist. Both of
the palms are facing up. Circle both palms upward and then push outward as
the body moves forward. The body moves forward by lowering the left foot
to the ground, bending the left leg and straightening the right leg. Both palms
are now facing outward.

CARRY THE TIGER TO THE MOUNTAIN

43
 Drop both hands in front of the body. The palms are facing down. Lift up
the heel of the front foot and pivot to the right on the ball of the foot. Shift
the body weight to the right foot and then pull the left foot to the right foot.
The body and the feet should be pointed to the diagonal left. As the left foot
slides to the right foot, turn the hands over so that the palms are facing up.
Circle both hands outward and upward. The palms and elbows are facing
down. The spine is relaxed and straight. The lower half of the body is heavy
(positive) while the upper half is light (negative).

CROSS THE HANDS

Bring the arms together so that the hands are crossed. The palms face out-
wards, the elbows face down and the shoulders are relaxed.
44
 DIAGONAL BRUSH KNEE AND TWIST STEP LEFT

Rotate the palms so that they face each other and then circle the palms to
the right rear by the side of the head. The right palm faces inward while the
left palm faces outward. The hands appear to be holding a small ball. While
the hands are circling to the rear, step out with the left foot letting it rest on
its heel. The body is still facing the diagonal left. Lower the left foot to the
ground and circle the hands to the right front. The left hand drops down
above the left knee while the right hand pushes forward.

TURN AROUND, BRUSH KNEE AND TWIST STEP RIGHT

45
 Rotate the palms so that they face each other and then circle the palms
to the left rear by the side of the head. The left palm faces inward while the
right palm faces outward. The hands appear to be holding a small ball. Pivot-
ing on the heels of both feet, the body turns 180 degrees to the right so that
it faces the left diagonal rear. As the body pivots to the rear, lower the right
hand so that it is above the right knee and push forward with the left palm.

THREE POINT CONCENTRATION

Sit back and raise the hands up. The right foot rests on its heel. The posi-
tion of the body, feet and hands are the same as the Three Point Concentra-
tion that follows Tai Chi Begins. The only difference is that this Three Point
Concentration faces the diagonal left rear.
46
GRASP THE BIRD'S TAIL

47
 DIAGONAL SINGLE WHIP

This movement is like the Single Whip, however, it has the following
exceptions: 1. It faces the diagonal left front. 2. The fingers of the right hand
do not come together. 3. Do not stop the movement in this position. The left
foot pivots to the left on its heel.

FIST UNDER THE ELBOW

48
 While turning left on the heel of the left foot, slightly turn to the left on
the heel of the right foot. Slide the right foot so that it is to the right rear of
the left foot. Let the arms circle to the left so that they are in front of the
body. The body is facing the left. Sit back and raise the left foot so that it
rests on its heel. Pull the arms back slightly toward the body and let the right
hand come to rest under the left elbow. As the right hand comes under the
left elbow, both the right and left hands make fists. The fists are held loosely.

REPULSE THE MONKEY

49
 Lower the left foot to the ground and bring the body forward, circling it
to the left. As the body circles to the left, open up both fists and pull both
hands to the left rear by the side of the head. Both palms are facing each
other with the left palm facing inwards while the right palm faces outwards.
The hands appear to be holding a small ball. Step back with the left foot
while pushing forward with the left palm and lowering the right hand so that
it is above the right knee. The palm of the right hand faces the knee.

REPULSE THE MONKEY RIGHT

Sit back and rest the right foot on its heel. Pull the hands back to the
right side of the head. The hands appear to be holding a small ball. Step back
with the right foot. At the same time, push out with the right palm and lower
50
the left palm so that it is above the left knee.
 REPULSE THE MONKEY LEFT

Sit back and rest the left foot on its heel. Pull the hands back to the left
side of the head. The hands appear to be holding a small ball. At the same
time, push out with the left palm and lower the right palm so that it is above
the right knee. As the hands are moving forward, step back with the left foot.

SLANTED FLYING

Turn right on the heel of the right foot. Lower the left hand so that it is
about waist high with its palm facing up. Pull back the right hand so that it is
 about chest high with its palm facing down. The hands appear to be holding a
large ball. Step to the left diagonal rear with the left foot. The left hand
raises up to shoulder height while the right hand sinks so that it is above the
right knee. The hands rise and sink as if they were moving along a slanted
board. Shift the body weight to the left foot.

STEP UP AND RAISE THE HANDS

Turn the body slightly to the right by pivoting right on the heels of both
feet. The body is now facing the front. Raise up the right hand so that it is
about waist high with its palm facing the body. Lower the left hand so that
it is about chest high with its palm facing out. Both hands are in front of the
body. Slide the left foot forward so that it is even with the right foot.

52
 THE WHITE CRANE SPREADS ITS WINGS

Raise up the right hand, lower the left hand and repeat The White Crane
Spreads Its Wings.
 BRUSH KNEE AND TWIST STEP LEFT

NEEDLE AT THE BOTTOM OF THE SEA

54
 Take a small step forward with the right foot. Pull back the right hand
until it is in line with the left hand. Sit back and pull the left foot up so that
it rests on its toes. Raise up the left hand and lower the right hand. The fin-
gers of the left hand point upward while the fingers of the right hand point
downwards.

FAN THROUGH THE BACK

The left foot steps forward on its left heel, which straightens the left knee.
Lower the left foot to the ground and bring the body forward. Lower the left
hand and raise up the right so that they are parallel with palms facing each
other. Slowly turn the body to the right by pivoting to the right on both
55
 heels. As the body turns to the right, pull back the right hand so that it is to
the right side of the head with its palm facing out. The left hand turns over
with its palm facing the left and its fingers pointing up. The fingers of the
right hand are pointing toward the left hand. The balance is on both feet.

TURN THE BODY AND PUNCH

Let both arms drop down in front of the body. Both palms are facing
down. Turn the body to the right by pivoting to the right on the left heel and
sliding the right foot to the right. The body is facing the right. The right hand
makes a fist and both hands circle up the front of the body and then circle
down in front of the body with the palm of the right fist pointing up while
the palm of the left hand points to the right. The fingers of the left hand are
56 pointing up. Both hands are about waist high.
 RETREAT STEP, WARD OFF AND PUNCH

The left palm covers the right fist palm. Circle the hands forward moving
left to right, allowing the hands to return to their original position. As the
hands circle forward, step back with the right foot and raise up the left foot
so that it rests on its heel. Circle the hands forward once again, but when
they are in front of the body, pull the right fist back to the waist and push
the left hand forward. The fingers of the left hand are pointing upward and
the palm is facing to the right. Lower the left foot to the ground and punch
forward with the right fist.

57
 GRASP THE BIRD'S TAIL

Sit back so that the body weight is on the right foot. The left foot rests
on its heel. Open the right fist so that the palm points upward. The fingers of
the left hand rest on the wrist of the right hand. The left hand palm points
down. Step forward with the right foot and repeat Grasp the Bird's Tail.

58
SINGLE WHIP

59
 CLOUD HANDS

60
 The left hand circles down and up to the right. The right hand opens up
and both palms face each other. As the left hand circles to the right, shift a
portion of the body weight to the right foot. The left hand will now circle in
front of the body with the palm facing the body. The right hand circles down
and to the left with the palm facing the left. As the hands circle to the left,
shift the weight to the left foot and slide the right foot over to the left foot.
Continue to circle the arms so that they are now moving to the right side.
Step to the side with the left foot and repeat the above movements two
more times.

SINGLE WHIP

61
 On the final Cloud Hands, when the hands are on the right side with the
right palm facing away from the body and the left hand palm is facing up, let
the fingers of the right hand come together. Step to the side with the left
foot. As the left foot steps to the side, let the left hand circle in front of the
body with the palm facing the body. When the left hand passes the left shoul-
der, turn the hand so the palm faces diagonally left.

HIGH PAT ON HORSE LEFT

Turn the right foot slightly to the right and then turn the body to the
left. Shift the weight forward and then backwards. Pull the left foot back and
let it rest on its toes. The left hand pulls towards the body with its palm up.
The right hand crosses the body with its fingers pointing up and its palm
facing left.

62
 LEG KICKS TO THE RIGHT SIDE

Step forward with the left foot. At the same time, the right hand circles
upward and to the right while the left hand circles downward and to the left
Both hands form loose fists as they follow a figure eight pattern and come to
rest by the left side of the head. The arms are wrist to wrist with the right
arm on the outside. Slide the right foot up to the left and pull up the right
foot so that it rests on its toes. Turn the left foot and the body slightly to the
left. The hands, still holding fists, are crossed in front of the body. Lift up
the right leg and slowly straighten out the leg. The kick is from the tips of
the toes. The hands spread out with the right hand over the right leg while
the left hand extends to the left at shoulder level.

63
 HIGH PAT ON HORSE RIGHT

Drop the right leg to the ground so that it comes to rest on its heel. The
leg should be lowered slowly. The right hand drops to the inside front of the
body while the left hand drops to the outside front of the body. Lower the
right foot to the ground while shifting the body weight forward. The right
hand rotates so its palm is facing up while the left hand pulls back with its
fingers pointing up and its palm facing to the right.

LEG KICKS TO THE LEFT SIDE

64
 Turn the right foot and body slightly to the right. The left hand circles
up and to the left while the right hand circles down and to the right. The
hands once again follow the figure eight pattern as they come to rest by the
right side of the head. Both hands form loose fists. The left foot slides up to
the right foot and rests on its toes. Slowly raise the left leg and let it gradual-
ly straighten out. The kick is from the tip of the toes. The arms, which are
wrist to wrist with the left arm on the outside, open up. The fists open up
with the left hand extending over the left leg while the right hand extends to
the right at shoulder level.

TURN BODY AND KICK WITH HEEL

65
 Slowly lower the left leg behind the right leg while crossing the arms,
wrist to wrist, in front of the body. The left arm is on the outside. Turn the
body to the left rear. Slowly raise the left leg and gradually extend the leg so
that it kicks with its heel. Open up the arms with the left arm extending over
the left leg while the right arm extends to the right side at shoulder level.

BRUSH KNEE AND TWIST STEP LEFT

Slowly lower the left leg letting it come to rest on its heel. The hands
circle to the right side of the head and appear to be holding a small ball. The
right palm faces inward while the left palm faces outward. Lower the left
foot to the ground. At the same time, the left hand circles down, coming to
rest above the left knee while the right palm pushes forward.
66
 BRUSH KNEE AND TWIST STEP RIGHT

STEP UP AND PUNCH DOWNWARDS

Circle the hands back to the right side of the head with the right palm
facing inward while the left palm faces outward. Step forward with the left
foot. Keeping the head and neck straight, move the body forward. The left
hand circles downward, crossing over the left knee, and continues to circle
upward and to the right, coming to rest in front of the body with the palms
facing to the right. The fingers of the left hand are pointed upward. The
right hand makes a fist and punches downward.

67
 TURN AND CHOP OPPONENT WITH FIST

Fold the arms in front of the body, placing the right arm on top of the
left arm. Pivot to right rear on the heels of both feet. Circle the right foot to
the right front. The left hand extends out while the right hand, which has
formed a fist, circles forward and pulls back to the waist.

68
 STEP UP, HIGH PAT ON HORSE LEFT

Step forward with the left foot. At the same time, circle the right hand
to the rear and then open up the fist while pushing forward with the palm of
the right hand. The palm faces the left. Draw the left hand back with the
palm facing up and the fingers pointing forward.

REPEAT LEG KICKS TO THE RIGHT SIDE

Since the left foot has already moved forward it is not necessary to repeat
this step. The rest of the movement is the same as Leg Kicks To The Right.
69
 RETREAT TO FORM SEVEN STAR POSE

Bring the right foot back to the diagonal left rear. Pull the hands in front
of the body with the left palm facing the right side and the right palm facing
the left forearm. Switch positions so that the left palm faces the right forearm
and the right palm faces the left side. At the same moment that the hand
positions switch, step back with the left foot.

RETREAT TO HIT THE TIGER

70
 Drop both hands in front of the right knee. Turn the basal spine to the
left rear. The left hand rises up with its palm facing forward. The right hand
is in front of the body with its palm facing left.

RAISE THE LEG A SECOND TIME

Turn the body to the right by pivoting on the left heel. The left hand
should have the appearance of pouring whiskey while the right hand should
have the appearance of a cup. Spread the hands to the side and kick up with
the toes of the right foot.

71
 DOUBLE FISTS HIT THE EARS

The right foot comes down on its heel and faces the right diagonal front.
The hands circle up and then down, coming to rest in front of the body.
Both hands grasp fists and circle forward to hit the opponent's ears. As the
fists circle forward, lower the right foot.

72
 TURN THE BODY AND KICK UPWARDS

Turn the body to the right by pivoting from the basal spine. The hands
circle downward and cross in front of the body. The right foot pivots to the
right side while the left foot steps up on its toes. Kick out with the left foot
by letting the toes kick upward. At the same time let the arms spread out.

73
 TURN AROUND AND KICK WITH THE HEEL

The left foot steps across the right leg. Turn the body to the right rear by
pivoting on the heel of the left foot and the toes of the right foot. The arms
are crossed in front of the body as the body starts to turn. When the body
has completed its pivot, spread out the arms and kick with the heel of the
right foot.

74
 CHOP OPPONENT WITH THE FIST

Lower the right foot on its heel. The right hand, holding a fist, circles
toward the body and then, while circling forward, pulls back-to the waist.
The left hand circles toward the body and then extends forward with the
palm facing the right side.

STEP UP, WARD OFF AND PUNCH

75
 The palms of both hands come together in front of the body with the
left palm on top. Circle the palms from right to left. As the palms start to
circle for a second time, repeat Step Up, Ward Off and Punch.

APPARENTLY CLOSING UP

76
CARRY THE TIGER TO THE MOUNTAIN

77
 Drop both hands in front of the body. The palms are facing down. lift up
the heel of the front foot and pivot to the right on the ball of the foot. Shift
the body weight to the right foot and then pull the left foot to the right foot.
The body and the feet should be pointed to the diagonal left. As the left
foot slides to the right foot, turn the hands over so that the palms are facing
up. Circle both hands outward and upward. The palms and elbows are facing
down. The spine is relaxed and straight. The lower half of the body is heavy
(positive) while the upper half is light (negative).

CROSS THE HANDS

Bring the arms together so that the hands are crossed. The palms face out-
wards, the elbows face down and the shoulders are relaxed.
78
 DIAGONAL BRUSH KNEE AND TWIST STEP LEFT

Rotate the palms so that they face each other and then circle the palms
to the right rear by the side of the head. The right palm faces inward while
the left palm faces outward. The hands appear to be holding a small ball.
While the hands are circling to the rear, step out with the left foot letting it
rest on its heel. The body is still facing the diagonal left. Lower the left foot
to the ground and circle the hands to the right front. The left hand drops
down above the left knee while the right hand pushes forward.

79
 TURN AROUND, BRUSH KNEE AND TWIST STEP RIGHT

Rotate the palms so that they face each other and then circle the palms to
the left rear by the side of the head. The left palm faces inward while the
right palm faces outward. The hands appear to be holding a small ball. Pivot-
ing on the heels of both feet, the body turns 180 degrees to the right so that
it faces the left diagonal rear. As the body pivots to the rear, lower the right
hand so that it is above the right knee and push forward with the left palm.

THREE POINT CONCENTRATION

80
 Sit back and raise the hands up. The right foot rests on its heel. The posi-
tion of the body, feet and hands are the same as the Three Point Concentra-
tion that follows Tai Chi Begins. The only difference is that this Three Point
Concentration faces the diagonal left rear.

GRASP THE BIRD'S TAIL

8!
 DIAGONAL SINGLE WHIP

Perform the Single Whip facing the diagonal left.

THREE POINT CONCENTRATION

Turn the body slightly to the right side and slide the right foot to the left
so that it is in front of the body. Repeat Three Point Concentration.

82
WILD HORSE PARTING ITS MANE RIGHT

WILD HORSE PARTING ITS MANE LEFT

83
 Turn the body to the right by pivoting on the heel of the right foot. The
left foot comes up on its toes. The body weight is on the right foot. The left
hand drops down in front of the body while the right hand crosses the body
coming to rest in front of the left shoulder. The left foot steps to the right
foot to establish balance. Step out to the diagonal left with the left foot. The
left hand raises to the diagonal left while the right hand drops to the right
side. The body leans to the left. The eyes look at the right hand.

WILD HORSE PARTING ITS MANE RIGHT

84
 Turn the body to the left by pivoting on the heel of the left foot. The
right foot slides to the left and rests on its toes. The right hand drops in front
of the body while the left hand crosses the body and comes to rest in front of
the right shoulder. Step out to the diagonal right with the right foot and re-
peat Wild Horse Parting Its Mane Right.

THREE POINT CONCENTRATION

Relax the body. Turn the body to the right and then pull the body to the
rear. The right hand drops in front of the body and circles up. The left hand
crosses in front of the body while the right foot withdraws to the left foot
The right foot rests on its toes and then steps forward and rests on its heel
The right hand rises up and the body is in the position of Three Point Con-
centration.
85
 WILD HORSE PARTING ITS MANE RIGHT

FAIR LADY WORKS AT THE SHUTTLES LEFT

86
 The body turns to the right by pivoting from the basal spine. The hands
move to the front of the body and appear to be holding a ball. The right palm
faces down while the left palm faces up. Slide the left foot to the right foot
and rest it on its toes. Step out to the diagonal left with the left foot and let
the heel touch the ground first. The hands circle forward with the left palm
facing up and the right palm facing down. The fingers of the right hand are
touching the wrist of the left hand. The body and arms circle left to right by
pivoting from the basal spine. The body sits back and the left foot comes up
on its heel as the circle moves to the rear. Continue to circle forward, allow-
ing the left foot to return to the ground. The left hand rises up with its palm
facing out and its fingers facing the right. The right palm pushes forward with
its fingers pointing up. The right hand is beneath the left hand.

87
 FAIR LADY WORKS AT THE SHUTTLES RIGHT

Turn the body to the right by pivoting on the heel of the left foot. The
hands withdraw to hold the Tai Chi sphere in front of the body. The right
foot comes up on its heel and slides to the diagonal right. The body continues
to turn as the hands open up with the right palm facing up and the left palm
facing down. The fingers of the left palm are touching the wrist of the right
hand. The body circles right to left. The body sits back with the right foot
coming up on its heel. Continue to circle forward, allowing the right foot to
return to the ground. The right hand rises up with the palm facing out while
the,left,palm,pushes,forward.
 THREE POINT CONCENTRATION

Slide the right foot to the left front, letting it rest on its heel. Let the body
sit back and repeat Three Point Concentration.

WILD HORSE PARTING ITS MANE RIGHT

89
 FAIR LADY WORKS AT THE SHUTTLES LEFT

Turn the body to the right and slide the left foot to the right, letting it
rest on its toes. Step out to the diagonal left with the left foot and repeat
Fair Lady Works at the Shuttles Left.

FAIR LADY WORKS AT THE SHUTTLES RIGHT

90
 The body turns to the right by pivoting to the right on the heel of the
right foot. The hands pull to the front of the body and hold the Tai Chi
sphere. As the body continues to circle, step out to the diagonal right with
the right foot and repeat Fair Lady Works at the Shuttles Right.

THREE POINT CONCENTRATION

Slide the right foot to the left, letting it rest on its heel. Raise up the hands
and let the body sit back. The position of the body, hands, and legs are the
same as the original Three Point Concentration.

91
 GRASP THE BIRD'S TAIL

SINGLE WHIP

92
CLOUD HANDS

93
 SINGLE WHIP

CREEP DOWN

94
 Turn the body to the left. The right hand opens up and moves across the
body to the left wrist. The right foot takes a slight step to the right as the
body weight is shifted to the right foot. By bending the right knee, slowly
lower the body. The left leg straightens out as the body drops down. Move
the body forward by shifting the weight to the left foot. Let the body come
up with the left hand in front of the body at chest level with the palm facing
right. The right hand is down with the palm facing left.

GOLDEN COCK STANDS ON ONE LEG RIGHT

95
 GOLDEN COCK STANDS ON ONE LEG LEFT

The right leg drops down. The right hand goes down and moves toward
the body while the left hand raises up and moves forward. The left palm
faces down and the right palm faces out. Raise up the left leg.

REPULSE THE MONKEY LEFT

Step back with the left foot. The hands pull back to the left side of the
head and hold the Tai Chi sphere. The left palm is on the outside and faces
the right palm. The right hand drops down over the right knee while the
left palm pushes forward.
96
REPULSE THE MONKEY RIGHT

REPULSE THE MONKEY LEFT

97
 DIAGONAL SLANT FLYING

Turn the body to the right by pivoting on the heel of the right foot. The
hands drop down to hold the Tai Chi sphere in front of the body. Step to the
diagonal left with the left foot. Open the hands up with the right hand drop-
ping down above the right leg while the left hand raises up to shoulder level.
The left palm faces toward the right while the right palm faces down. Shift
the majority of the body weight to the left foot.

HANDS RISE UP

98
 Slide the right foot to the front of the body resting it on its heel and
raise the hands up to the front of the body. The position of the hands, feet,
and the legs are the same as the original Hands Rise Up.

THE WHITE CRANE SPREADS ITS WINGS

99
 BRUSH KNEE AND TWIST STEP LEFT

NEEDLE AT THE BOTTOM OF THE SEA

100
 FAN THROUGH THE BACK

TURN THE BODY AND PUNCH

101
 STEP UP, WARD OFF AND PUNCH

The left palm covers the right fist palm. Circle the hands forward moving
left to right, allowing the hands to return to their original position. As the
hands circle forward, step forward with the left foot letting it rest on its heel.
Circle the hands forward once again, but when they are in front of the body,
pull the right fist back to the waist and push the left hand forward. The fin-
gers of the left hand are pointing upward and the palm is facing to the right.
Lower the left foot to the ground and punch forward with the right fist.

102
 GRASP THE BIRD'S TAIL

Repeat the Grasp the Bird's Tail that follows Retreat Step, Ward Off and Punch.

103
 SINGLE WHIP

104
CLOUD HANDS

105
 SINGLE WHIP

106
 HIGH PAT ON HORSE

HIT OPPONENT'S FACE WITH PALM

Step forward, heel first, with the left foot. The right hand goes forward,
drops down and then circles back to the left chest. The right palm faces
down. At the same time, the left hand draws back and then the palm pushes
forward striking the opponent's face. The body and the left palm move for-
ward at the same time.

107
 TURN AROUND, SINGLE LOTUS SWING

Turn the body to the right rear by pivoting right on the heel of the left
foot. The right foot turns to the right rear. The hands do not move as the
body turns. Swing the right foot up allowing it to move in a circle from left
to right. The left hand crosses the body to hit the right toes.

108
 BRUSH KNEE AND TWIST STEP RIGHT

Lower the right foot to the ground and repeat Brush Knee and Twist Step
Right.

STEP UP AND PUNCH TO THE GROIN

Step forward with the left leg. The right hand makes a fist and rises up to
the left palm as the left palm pulls back slightly. The right fist pulls back to
the right waist and circles forward to hit the opponent's groin. The left hand
brushes the left knee and then circles to the right front letting its fingers
touch the right wrist.
109
 GRASP THE BIRD'S TAIL

Repeat the Grasp the Bird's Tail that follows Step Up, Block and Punch.
SINGLE WHIP

CREEP DOWN

111
 STEP UP, SEVEN STAR POSE

Turn the heel of the left foot slightly to the left. Step forward with the
right foot so that it rests on its heel. Both hands make a fist. Raise the right
fist so that it is to the left front of the left fist.

112
 RETREAT TO RIDE THE TIGER

The right foot steps behind and to the left of the left foot. Turn the body
to the right, letting the right fist open up and turn to the right so that the
palm faces right. Open up the left fist and then let the fingers come together.
The left hand drops to the rear. The left foot comes up on its toes and then is
lifted up so that it faces the diagonal right.

TURN AROUND AND HIT OPPONENT'S

FACE WITH THE PALM

113
 Turn the body to the rear by pivoting to the right on the heel of the right
foot. Lower the left foot to the ground, letting the heel touch first. As the
left foot steps down, the right palm, which is now facing down, moves across
the body to the left chest. As the right palm moves across the chest, the fin-
gers of the left hand open. The left palm then pushes forward to hit the
opponent's face.

TURN THE BODY, DOUBLE LOTUS SWING

Turn the body to the rear by pivoting to the right on the heel of the left
foot. The right foot raises up on its toes and turns slightly to the right. The
hands spread out with both palms facing down and then circle to the right.
114
 The hands are now facing the diagonal right. Swing up the right foot so that
it travels in a circle that moves from left to right. Both hands move across the
body to hit the toes of the right foot. The right foot steps down on its heel
and is facing the diagonal right. Lower the right foot to' the ground The
hands face the diagonal left.

BEND THE BOW TO SHOOT THE TIGER

Turn the right foot slightly to the left so that it points forward. Turn the
body to the right. The hands drop down and move to the right. As the hands
pass the right side of the body they form fists, circle up and punch toward
the front of the body. As the hands punch out, the body turns slightly to the
left so that it faces forward. The right fist is on top with its palm facing down
while the left is on the bottom with its palm facing up
115
 HIGH PAT ON HORSE

The hands spread outwards. The left foot slides forward, to the left front
of the right foot, and rests on its toes. The left hand circles outwards, turns
over and pulls to the front of the body with its palm facing up. The right
hand circles to the rear and moves to the front of the body with its palm
facing the left while its fingers point up. The fingers of the left hand touch
the right wrist.

HIT OPPONENT'S FACE WITH THE PALM

116
TURN AROUND AND CHOP OPPONENT WITH FIST

STEP UP AND HIGH PAT ON HORSE

117
 GRASP THE BIRD'S TAIL

Relax. Move the body back by bringing the left foot up on its heel. Lower
the left foot and step forward with the right foot. Repeat Grasp the Bird's
Tail.

118
 SINGLE WHIP

CLOSING THE TAI CHI

119
 Slide the left foot to the right. The feet are shoulder width apart. The
right hand opens up and both hands, palms facing down, move in front of the
shoulders. Circle both hands toward the body and then let them drop down
to the sides. As the hands drop down, the body rises up.

120
General Principles
Main Objectives
1. To live is to breathe. Coordination of breathing is actually the core; the
foundation of Tai Chi Ch'uan utilizes the mind to activate the Chi, or
breathing. Correct habit of deep breathing down to the navel psychic center
is essential. Tai Chi breathing is embryo breathing, unlike ordinary breathing;
accomplished only by practicing Tai Chi.
2. The mind or spirit should be concentrated. Attention should be paid to
the inner self. A perfect psychic life can be developed through meditation in
movement. Discipline is the assertion of self over self.
3. Physiological movements are determined by the mind. The Chi should be
lowered down to the psychic center and stuck to the spinal cord. With the
activation of Chi, the body is moved.
4. All bodily movements (arms, waist, sacrum, and the whole body) should
be set loose, light, and natural. Do not exert awkward strength.
Particulars
1. The mind holds the commanding position.
2. The Chi is similar to flag leading movements.
3. The waist is the axis controlling movements.
4. Inhalation and exhalation should be in alteration and regular. No panting
or hastiness.
5. The eyes should gaze at the moving hand or kicking foot.
Stance Particulars
General
1. Rooting in the feet.
2. Stemming from the legs.
3. Directing by the waist.
4. Expressing in the fingers.
Central Trunk
1. Straightening the head.
2. Sacrum in position.
3. Maintaining the central equilibrium.
4. Set yourself in a state of naturalness and tranquility.

121
 Hands
1. Differentiation of Yin and Yang in substantiality and insubstantiality.
2. Include the form of circles according to Tai Chi.
Steps
1. Differentiation of insubstantiality and substantiality.
2. Alteration of advance and retreat.
Trunk
1. Hollowing the chest.
2. Raising the back
3. Sitting wrists.
4. Stretching out the fingers.
Posture
1. Easily straight in correct Tai Chi posture.
2. Inner comfort, complete relaxation from head to toes.
3. Wholesome and steady, with mind, spirit, and intrinsic energy coordinated
introvertedly.
Mind in Tranquility; Body in Relaxation
1. Loosen arms, shoulders, and drop elbows.
2. Loosen hips, sacrum, stomach, and spinal cord.
3. Concentrate on relaxation; relieve all tension internally and externally;
regulate breathing; try to maintain zero stillness; try to maintain a rhythm
that will synchronize inwardly and outwardly.
Application of Techniques
Neutralizing Energy
1. Attaching energy. When engaging the opponent in a struggle, attach to his
movements in order to prevent him getting away. Aim at advancing.
2. Running energy. Applying the principle of non-resistance, aiming at
retreating.
Attacking Energy ,. .
1. Hold fast. Use both hands to hold fast the opponent's wrist, elbow,
shoulder, arm; make him unable to move and make him lose his balance.
2. Feint energy. Make a feint of attacking. When the opponent takes action,
borrow his force and let him lose his balance. Then one may attack the
opponent easily.

122
 ISBN: 0-86568-022-1
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