Tai Chi Chuan

Yang Short Form

Opening Check List
1) The Crown Chakra as if suspended from a string.
2) The eyes gazing at a distance.
3) The ears listening inwards.
4) The tongue touching the roof of the mouth.
5) The head as if balanced on a pin.
6) Neck and back straight.
7) Sink the chest, raise the back.
8) Diaphragmatic breathing.
9) Drop the pelvis.
10) Feet shoulder width apart, feet straight ahead, knees slightly bent, arms relaxed, hands in front.

Open the Tai Chi

1) Begin by raising both hands simultaneously directly in front with the arms fully extended until they
are horizontal pointing directly forward. The hands are open and flat but relaxed with the palms down.
Breathe in.

2) Drop the elbows while bringing the hands in toward the body while maintaining the vertical position
of the hands and the palm down posture. Breathe out.

3) Raise the elbows out to either side while maintaining the vertical position of the hands. As the elbows
rise the fingers of the hands naturally rotate from pointing forward to point inward toward each other.

4) Drop to the Dan Tian. Sink the knees while dropping both hands to just below the navel. The palms
remain down and horizontal with the fingers pointing inward through this change in height.

5) Shift the weight to the RF and bring the LF in to a R Inside Empty Stance while simultaneously
raising the RH back up to shoulder level and smoothly transitioning the LH in an arc to arrive palm up at
the waist directly under the RH in the Trophy Holding Position.

Wild Horse Parting the Mane (3x)

1) Look to the L. Step L with the LF heel while reaching toward the L with the RH.

2) Strike with the back of the LH and pull with the RH to end in a L leading Bow Stance with the RH
palm down at the side near the R hip and the LH open palm at face level.

3) Straighten the leading L leg to raise the LF toes while dropping the RH and facing the open palm
forward (270 deg. direction) and turning the LH palm down with the forearm horizontal across the front
at shoulder level.

4) Point the LF to the rear (180 deg. direction), turn the body and push off the RF to face rearward. The
RH swings around until both arms are in the trophy holding position with the LH high near the L shoulder
and the RH at waist level directly under the LH. The chest is facing the rear.

5) Repeat Steps #1-#4 on the R side.

6) Repeat Steps #1-#4 exactly.

White Crane Flaps its Wings

1) Take a half step forward with the RF while turning the LH palm down and bring the L forearm
horizontal directly in front at shoulder level. The RH simultaneously drops and turns palm forward (270
deg. direction).
2) Keeping the weight on the LF, block across low in front with the RH and then block up the L side of
the body until the RH passes the L elbow.

3) Simultaneously turn the RH from palm up to palm forward and block up with the RH and down with
the LH while leaning back to shift the weight onto the RF. End in an Outside Empty Stance with the RH
blocking in front of and slightly to the R of the head with the LH palm down, fingers pointing toward the
L thigh at about mid thigh level but to the L side.

Brush the Knee, Twist the Step (3x)

1) Turn the chest toward the zero deg. direction while turning both hands palm up. Raise the LH and
drop the RH until the LH is at shoulder level with the L arm fully extended in the 270 deg. direction and
the RH is at the L elbow.

2) Simultaneously rotate the arms -- L arm clockwise, R arm counterclockwise in the Y-Z plane -- until
the R arm is extended in the 90 deg. direction with the palm up and the LH is at the R shoulder with the
palm facing in the same direction.

3) ABC move -- A) Bring the RH to the ear, B) Extend the LH palm in the zero deg. direction, and C)
Step in the 270 deg. direction with the heel of the LF.

4) Shift the weight to the LF and adopt the L leading Bow Stance while extending the RH palm forward
in the 270 deg. direction while swinging the LH across diagonally to brush the L knee. The LH ends
palm down with the fingers pointing in the zero deg. direction just above and to the L of the middle of the
L thigh.

5) Shift the weight back on the RF and straighten the L knee while dropping the LH and rotating the
wrist so that the LH palm faces the 270 deg. direction. Simultaneously turn the RH palm up.

6) Point the toes of the LF in the 180 deg. direction and pivot into the L leading High Lotus Stance while
rotating the R arm counterclockwise and the L arm counterclockwise until ending with the arms identical
to Step #2 but on the other side.

7) Repeat Steps #3 through #6 on the opposite side.

8) Repeat Brush the Knee, Twist the Step again on the R side to end exactly as in Step #4.

Playing the Pipar

1) Raise both hands, palms forward in the 270 deg. direction while stepping in with the RF to touch the
inside of the ankle to the heel of the LF. Do not move the height of the head while stepping.

2) Shift the weight on the RF and straighten the R leg while raising the L knee.

3) Simultaneously break the elbow with both hands and rake the shin with the inside of the LF. End
with the L arm almost extended and the RH at the L elbow. The hands face each other. The weight is on
the RF with only the RF heel touching the ground in an R Outside Empty Stance.

Step Back, Repulse the Monkey (4x)

1) ABC move -- A) Flatten the LF, B) Extend the LH palm forward in the 270 deg. direction, and C)
Bring the RH palm up to the R waist.

2) Watch the RH as it moves back to fully extend in the 90 deg. direction. Turn the head and watch as
the LH turns palm up.

3) Turn the head very slightly to watch the RH through the next ABC move -- A) Step back with the LF
directly behind the RF, B) Push with the RH, and C) Pull with the LH. End in the identical position as in
Step #1 but on the opposite side. The forward foot is always flat in the Outside Empty Stance at the end
of each completed move.

4) Repeat three more times to enc exactly as for Step #1.

Grasp the Birds Tail, Left

1) Watch the RH as it moves back to extend palm up in the 90 deg. direction.

2) Assume the R Inside Empty Stance and the Trophy Holding Position with the RH palm down at the R
shoulder and the LH palm up directly underneath the RH and at waist level. This is done by naturally
moving the RH and dropping the LH in an arc.

3) Step out to the L with the LF heel and assume the L leading Bow Stance while blocking across and up
with the LH palm up in an arcing motion. The RH palm down extends in a straight line to end very close
to the LH and above and slightly behind it. The LH ends almost fully extended and about at head level.
The elbow is slightly bent.

4) Turn both hands over so that the LH is palm down and the RH is palm up. Rock back to shift the
weight on the RF and straighten the L leg while bringing both hands close to the waist on the R side.
Stop the LH at the waist and continue moving the RH rearward (look at it) until it is extended back in the
90 deg. direction with the palm up.

5) Begin to move the RH forward at waist level with the palm facing the 270 deg. direction and fingers
pointing up. As the RH approaches the LH turn the LH palm to the rear (90 deg. direction). The RH
palm contacts the LH wrist and both hands move forward together while shifting the weight on the LF to
adopt the L Bow Stance while pushing forward with the back of the L forearm which remains horizontal
and just below shoulder level at the end.

6) Lean back to shift the weight on the RF and straighten the L leg while blocking forward and down
simultaneously in front with both hands palms down.

7) Step forward (270 deg. direction) with the LF into the L Bow Stance and push forward with both
hands palms forward, fingers up. The arms end extended with the hands just below shoulder level.

Grasp the Birds Tail, Right

1) Shift the weight back and raise the LF toes while turning the torso toward the zero deg. direction and
pivoting the LF to point the toes in the 45 deg. direction.

2) Rotate the R arm clockwise overhead and the L arm clockwise into the Trophy Holding Position with
the LH palm down at the L shoulder and the RH palm up directly beneath the LH and at waist level.
Simultaneously pull the RF in close to assume the L Inside Empty Stance.

3) Perform the Steps #3 to #7 of Grasp the Birds Tail, Left but from the opposite side.

Octagon Fish
1) From the R leading Bow Stance with both hands extended palm forward in front, flatten the hands and
drop the RH to waist level, twist the LF 45 deg. by pivoting on the ball of the foot and swinging the heel
inward. Both hands are palm down.

2) Turn toward the L and strike with the L elbow while shifting the weight to the LF. The RH follows a
natural path at waist level to end with the fingers pointing in the 270 deg. direction. Extend the LH to
full arms length in the same direction. The feet do not step -- they rotate naturally in position.

3) Change the position of the hands by dropping the LH and raising the RH. The feet do not step -- they
rotate naturally in position.

4) Shift the weight to the RF and turn toward the R (90 deg. direction) to strike with the R elbow. Again
the LH follows a natural path at waist level. Extend the RH in the 90 deg. direction. The RH takes the
hook position with the wrist striking surface up and all the fingertips bunched together pointing straight
down. The LH is turned palm up and raised up next to the R elbow. The LF moves next to the RF in a R
Inside Empty Stance (i.e., most of the weight on the RF) as the arms are moving.

Single Whip
1) Step toward the L with the heel of the LF and block across in a horizontal arc with the LH palm up.
The L arm is not fully extended at this point. The R arm and hand remain motionless.

2) Turn the LH palm to face the 270 deg. direction (palm strike) and assume the L leading Bow Stance
by shifting weight onto the LF. The R arm and hand remain motionless.

Cloud Hands (2x)

1) Transition by opening and flattening both hands palm down where they are. Twist the RF 45 deg. by
pivoting on the ball of the foot and swinging the heel inward.

2) Turn toward the R and swing the LH down and up in an arc until it passes the L thigh. As it passes the
thigh begin to drop the RH to waist level while shifting the weight to the RF (the LF remains planted but
pivots slightly). Stop when the LH reaches shoulder level with the palm up and the fingers pointing in
the 90 deg. direction. The RH is palm down.

3) Turn toward the L and executing an elbow strike with the L elbow. The RH follows the natural path at
waist level as in Octagon Fish. Extend the LH with palm up.

4) Roll the hands over (turn the LH palm down and the RH palm up). Drop the LH to waist level and
raise the RH to shoulder level while shifting the weight to the LF and bringing the RF up next to the LF
in a L Inside Empty Stance.

5) Turn to the R and shift the weight to the RF while executing an elbow strike with the R elbow. The
LH takes the natural path at waist level. Immediately extend the RH palm up. Roll the hands over as in
Step #4. Drop the RH to waist level and raise the LH to shoulder level.

6) Repeat Step #3 but begin by stepping L with the toes of the LF.

7) Repeat Step #4.

8) Begin as in Step #5 but at the completion of the RH extension turn the hand palm down and form the
hook. The LH is raised palm up to near the R elbow as in Octagon Fish Step #4.

Single Whip
1) Step toward the L with the heel of the LF and block across in a horizontal arc with the LH palm up.
The L arm is not fully extended at this point. The R arm and hand remain motionless. The L leg is
straight.

2) Turn the LH palm to face the 270 deg. direction (palm strike) and assume the L leading Bow Stance
by shifting weight onto the LF. The R arm and hand remain motionless.

High Pat on Horse

1) Turn the LH over palm up while taking a half step with the RF and bringing the RH up to the R ear.

2) Pull with the LH and push with the RH palm forward while shifting the weight back on the RF. End
in a R Outside Empty Stance with the RH extended forward and the LH palm up at the waist. Face the
270 deg. direction.

Cross Hands
1) Lift the LF and step forward (270 deg. direction) with the heel to assume a L Leading Bow Stance
while crossing the LH behind the RH and turning the LH palm forward while simultaneously raising both
hands up in a cross.

Right Heel Kick

1) Assume the L High Lotus Stance by leaning back, lifting the L toes and pivoting counterclockwise to
face in the 180 deg. direction. The arms simultaneously swing in wide arcs out to either side to cross
again at about knee level with the LH over the RH with both palms facing away from the body.

2) While raising the crossed hands straight up in front of the body shift the weight fully onto the LF and
raise the R knee. Turn both palms to face the 180 deg direction. Simultaneously execute a RF heel kick
in the 270 deg. direction while chopping down with both hands in the respective L (90) and R (270)
directions. The hands end at about shoulder level with the fingers pointing up and the knife edge of the
hand directed toward the target. Hold the pose with RF and arms extended briefly.

Double Wind Strikes the Temple

1) Turn both palms up. Leaving the RH in position, swing the LH up and forward. When the LH is even
with the RH begin dropping both and raise the R knee. Make fists when the hands pass the raised thigh.
Both hands move in a smooth counterclockwise (RH) arc past the hips.

2) Step into a R Leading Bow Stance and shift the weight to complete the stance while simultaneously
swinging the closed fists in wide arcs from near the hips up to temple strike with the knuckles on each
side of an imaginary opponent’s head. The body is facing in the 270 deg. direction.

Left Heel Kick

1) Open the hands and shift the weight back on the LF and raise the RF toes while rotating the L arm
counterclockwise in a large arc until both arms are fully extended out to each side. Face the 180 deg.
direction.

2) Set the LF toes pointing in the 135 deg. direction while continuing to rotate both arms down and out
to the sides in wide arcs until they come together at about knee level near the R knee with the RH in front
of the LH and both palms facing away from the body. The RF toes are pivoted slightly to achieve the R
Inside Empty Stance.

3) While raising the crossed hands straight up in front of the body shift all the weight onto the RF and
raise the L knee.

4) Turn both hands palm outward. Simultaneously execute a LF Heel Kick in the 90 deg. direction and
while chopping down with both hands in the respective L (90) and R (270) directions. The hands end at
about shoulder level with the fingers pointing up and the knife edge of the hand directed toward the
target. Hold the pose with LF and arms extended briefly.

5) Simultaneously bring the LH in to the inside edge of the R shoulder with the palm facing toward the
R and the fingers pointing up, the L thigh remains level and the LF is retracted so that the LF is near the
R knee, and the RH assumes the hook posture with the finger tips bunched and pointing down with the R
arm fully extended in the 270 deg. direction. The L knee points in the 180 deg. direction at the end. Look
in the 270 deg. direction

Snake Creeping in the Grass (Low Single Whip Left)

1) Turn the LH palm up . Look in the 90 deg. direction (L) and slide the LF directly to the L while
dropping low by bending the R knee. Simultaneously block with the LH in a downward arc to end near
and above the L knee. The L leg is straight and extended with the LF flat on the floor and the torso is
turned toward the extended L leg. The R leg completes a deep knee bend. The RH does not change its
position from the extended hook.

2) Push off with the RF without moving the feet to shift the weight on the LF and rise up to a L Leading
Bow Stance while striking up with the LH thumb. The LH is open with the palm facing the 180 deg.
direction. The LH thumb is extended directly upward. The RH does not move.

Golden Rooster Standing (Left)

1) Pivot the LF to point the toes in the 45 deg. direction (from 90 deg.) Pull with the LH to a palm down
position at the L waist while striking up with the tips of the fingers of the RH. Simultaneously stand up
straight on the LF while raising the R knee under the elbow of the R arm. The elbow and knee do not
touch. The RF is relaxed so that the toes point to the floor.

Snake Creeping in the Grass (Low Single Whip Right)

1) Transition by dropping the RF into and L Outside Empty Stance, swing the RH out and up in an arc to
end fingers pointing up and palm facing the 270 deg. direction at the inside edge of the L shoulder. The
LH drops and swings up to end fully extended in the 270 deg. direction with the LH hook.

2) Repeat the movements of the Low Single Whip Left but on the R side this time as follows. Turn the
RH palm up . Look in the 90 deg. direction (R) and slide the RF directly to the R while dropping low by
bending the L knee. Simultaneously block with the RH in a downward arc to end near and above the R
knee. The R leg is straight and extended with the RF flat on the floor and the torso is turned toward the
extended R leg. The L leg completes a deep knee bend. The LH does not change its position from the
extended hook.

3) Push off with the LF without moving the feet to shift the weight on the RF and rise up to a R Leading
Bow Stance while striking up with the RH thumb. The RH is open with the palm facing the Zero deg.
direction. The RH thumb is extended directly upward. The LH does not move.

Golden Rooster Standing (Right)

1) Pivot the RF to point the toes in the 135 deg. direction (from 90 deg.) Pull with the RH to a palm
down position at the R waist while striking up with the tips of the fingers of the LH. Simultaneously
stand up straight on the RF while raising the L knee under the elbow of the L arm exactly as before.
Fair Lady Weaving
1) Drop the LF heel to the floor in front with the toes up (similar to the R Outside Empty Stance facing
in the 90 deg. direction) while dropping the RH to the side with the palm forward and placing the L
forearm horizontally across in front at shoulder level with the LH palm down.

2) Pivot on the LF heel so that the LF toes point in the zero deg. direction and sweep the RH around
while rotating the torso counterclockwise into the L High Lotus Stance with the Trophy Holding Position
where the LH is palm down at the L shoulder and the RH is palm up directly beneath at waist level. Face
the zero deg. direction.

3) Look and step in the 90 deg. direction with the RF heel while extending the back of the R forearm
horizontally at chest level.

4) While rotating the RH palm forward with the thumb down and blocking up to protect the head
simultaneously push directly forward with the LH palm forward with the fingers pointing up and assume
the R Bow Stance.

5) Rock back and shift the weight onto the LF while raising the RF toes. Pivot on the RF heel to point
the RF toes in the 180 deg. direction and rotate the torso clockwise to assume the R High Lotus Stance
and the Trophy Holding Position where the RH is palm down at shoulder level and the LH is palm up
directly beneath the RH and at waist level.

6) Look and step in the 90 deg. direction with the LF heel while extending the back of the L forearm
horizontally at chest level.

7) While rotating the LH palm forward with the thumb down and blocking up to protect the head
simultaneously push directly forward with the RH palm forward with the fingers pointing up and assume
the L Bow Stance.

Needle at the Bottom of the Sea

1) Take a half step forward (90 deg. direction) with the RF while dropping the R arm directly in front at
a 45 deg. angle with the floor. The RH palm is open and facing the zero deg. direction. Simultaneously
drop the LH so that the palm is open, close to and facing the R elbow. The LH fingers up at a 45 deg.
angle with the vertical.

2) Brush off the R arm with the LH palm and extend the LH palm to face down in the direction that the
R arm had been pointing. Drop the R arm and sweep it around in a counterclockwise direction so that as
it comes up over head the RH palm is open and facing the R ear.

3) Stab down with the RH fingers at the 45 deg. angle and bring the LH palm to the R elbow. The RH
palm faces the zero deg. direction. Simultaneously shift the weight fully onto the RF and bend the R
knee as far as possible in a R Outside Empty Stance. The LF toes touch the floor.

Fan Arm
1) Turn the RH palm up and raise the RH with the LH maintaining its position near the R elbow until the
R arm is fully extended in the 90 deg. direction, horizontal at shoulder level.

2) Rotate the RH palm counterclockwise to face in the 180 deg. direction with the thumb pointing down.

7) Pull with the RH and push with the LH palm forward and fingers up while taking a half step forward
with the LF heel and assuming the L Bow Stance. The RH ends at the R ear palm facing away.

Turn Around, Parry, Block, Punch

1) Rock back and raise the LF toes while shifting the weight to the RF. Simultaneously block with the
RH in a circular clockwise arc so that both arms are extended out to either side with open hands and
fingers pointing up. The chest faces in the 180 deg. direction.

2) Point the toes of the LF in the 180 deg. direction and make a fist with the RH.

3) Simultaneously move both arms clockwise until the L arm is vertical with the LH palm open and
facing the 270 deg. direction and the RH fist is just in front of the L hip. Bring the RF in to assume a L
Inside Empty Stance.

4) Continue to rotate the L arm clockwise and use the open LH to brush off the R forearm. Leave the
LH where it ends.

5) Look R and step in the 270 deg. direction with the RF heel while parrying with the RH fist in a
horizontal arc. The R elbow does not move very much and the RH fist ends with the palm up at about
diaphragm level with the R elbow about a fist width from the body. The forearm is pointing in the 270
deg. direction. Assume the R Bow Stance at the end of the movement.

6) Rock back, raise the toes of the RF and pull the R elbow in to touch the body.

7) Pivot on the heel of the RF into a R High Lotus Stance with the RF toes pointing in the zero deg.
direction while sweeping the extended L arm around in a horizontal arc to end extended in the 270 deg.
direction with the palm open and facing forward. Retract the RH fist to the R waist with the palm up.

8) Step forward with the LF into a L Bow Stance while punching with the vertical RH fist at shoulder
level just to the R of the extended LH which is turned open palm to the R so that the punching fist is just
past the open hand.

Close Like Shut

1) Wipe off the wrist of the RH with the open LH.
2) Open both hands, turn them palm facing forward (270 deg.) in a position such that a triangle is formed
by the index fingers and thumbs, and bring them closer to the body at about shoulder level while rocking
back and raising the toes of the LF.

3) Take a half step forward with the LF heel and push in the 270 deg. direction with both open palms
while assuming the L Bow Stance.

Cross Hands
1) Rock back and raise the toes of the LF while twisting the torso to face in the zero deg. direction and
rotating the extended R arm clockwise in a large arc. While coming to face forward with both arms
outstretched to either side, point the LF toes exactly in the zero deg. direction.

2) Step in very slightly with the RF so that the RF toes are also pointing straight ahead in the zero deg.
direction and the feet are shoulder width apart just as at the start of the Tai Chi.

3) Allow the extended arms to follow a natural downward arc until the hands cross in front of the Dan
Tian with the palms forward and the LH in front of the RH.

Closing
1) Raise the crossed hands straight up until they are just above the head (the palms are now facing the
body. Rotate the wrists to turn the palms facing forward.

3) As the hands begin to drop straight down in front allow the hands to form the triangle with the index
fingers and thumbs. Keep the elbows in close to the body as the hands drop until they reach the Dan Tian
where the palms end facing down.

4) Breathe in deeply once. Breath out fully. Relax and allow the hands to move naturally to rest at the
sides.

This ends the Yang Style Short Form of Tai Chi.

Warm Up Exercises
1) Vertical Arm Rotation

2) Horizontal Arm Swing

3) Waist Rotation

4) Hip Rotation

5) Knee Rotation Right (49 times)

6) Passive Hamstring Stretch

7) Knee Rotation Left (49 times)

8) Active Hamstring Stretch

9) Front High Kick

10) Side Kick

11) Front Balance Toe Kick

12) Slow Front Side and Down Leg Motion

13) Calf Stretch

14) Toe Rise Breathing