Form 10: Cloud's Hand

1. Shift weight to right leg and then toes of left foot turn 90 degrees inward. Open right hand and turn palm outward, while left hand moves in a semicircle past abdomen to the right.
2. Shift weight to left leg and turn torso to the left. Bring right foot parallel to left foot. At the same time, left hand makes a horizontal arc to the left with palm gradually turning outward. Right hand moves in a semicircle past abdomen to the left.
3. Turn torso slightly to the right and shift weight onto right leg. Right hand continues to rise up and makes a horizontalarc to the right, palm gradually turning outward. Left hand simultaneously moves in a semicircle past abdomen to the right. Left leg then takes a step sideways.

Form 9: Single Whip (left)

1. Turn torso to the left and shift weight onto left leg, with toes of right foot turned 45 degrees inward. Meanwhile, left arm makes a horizontal arc to the left while right hand drops and moves in a semicircle past the lower abdomen.
2. Turn torso slightly to the right and shift weight onto right leg. Bring left foot next to right foot and rest toes on the floor. At the same time, right hand makes an arc upward and around to the right. The bunch the fingertips and crook the wrist to form a hooked hand. Simultaneously, left hand goes in a semicircle past abdomen until it comes in front of right elbow.
3. Left leg takes a step sideways with its heel first coming down on the floor.
4. Turn torso to the left and shift weight forward to form a left bow step. Meanwhile, left hand pushes ahead with palm gradually turning forward.

Form 8: Grasp the Bird's Tail (right)

1. Turn torso to the right while both hands pull to the right. Raise left toes and turn inward 135 degree. Left hand moves sideways up in a curve to shoulder level and right hand drops. Draw right foot next to left foot and rest toes on the floor. Both hands continue to circle to a position as though holding a large ball in front of left part of chest, left hand on top.
2. Right leg takes a step sideways. Turn torso to the right and shift weight forward. Bend right leg at the knee and straighten left leg to form a right bow step. Move theright arm forward with palm facing inward. At the same time, left hand presses down to the side of left hip with elbow slightly bent.
3. Extend left hand forward and upward until close to right wrist, with left palm turned upward and right palm downward.
4. Turn torso to the left and shift weight onto left leg. Meanwhile, pull both hands down in a curve and then to the left.
5. Raise hands to shoulder level. Then turn torso to right and shift weight forward once again to form a right bow step. Meanwhile roll left arm and place left hand inside right wrist. Both hands then continue to push ahead, with left palm facing forward and rightpalm backward.
6. Turn both palms down as left hand stretches forward from above right wrist.
7. Separate hands slightly apart and shift weight backward onto the left leg which is bent slightly, with toes of right foot turned up. Draw both hands back and press them down in a curve until they come in front of the lower abdomen.
8. Slowly shift weight forward again to form a right bow step. Both hands simultaneously push forward and obliquely upward to chest height.

Form 7: Grasp the Bird's Tail (left)

1. Turn torso to the right while right hand moves sideways up in a curve to shoulder level and left hand drops. Draw left foot next to right foot and rest toes on the floor. Both hands continue to circle to a position as though holding a large ball in front of right part of chest, right hand on top.
2. Left leg takes a step sideways. Turn torso to the left and shift weight forward. Bend left leg at the knee and straighten right leg to form a left bow step. Meanwhile, move left arm forward with palm facing inward. At the same time, right hand presses down to the side of right hip with elbow slightly bent.
3. Extend right hand forward and upward until close to left wrist, with right palm turned upward and left palm downward.
4. Turn torso to the right and shift weight onto right leg. Meanwhile, pull both hands down in a curve and then to the right.
5. Raise hands to shoulder level. Then turn torso to left and shift weight forward once again to form a left bow step. Meanwhile roll right arm and place right hand inside left wrist. Both hands then continue to push ahead, with right palm facing forward and left palm backward.
6. Turn both palms down as right hand stretches forward from above left wrist.
7. Separate hands slightly apart and shift weight backward onto the right leg which is bent slightly, with toes of left foot turned up. Draw both hands back and press them down in a curve until they come in front of the lower abdomen.
8. Slowly shift weight forward again to form a left bow step. Both hands simultaneously push forward and obliquely upward to chest height.

Form 6: Step back and roll arms

1. Open hand (right) - Turn torso to the right and press toes of left foot on the floor. Meanwhile, right hand drops and then raises up in a semicircle with both palms gradually turned upward.
2. Back step (left) - Turn torso to the left. Left leg takes a step backward with toes coming down first on the floor. Meanwhile, roll right arm and draw right hand forward. While weight is shifted backward onto left leg, withdraw left hand. Right hand simultaneously pushes forward. Raise right heel slightly to form right empty step. Left hand comes to the side of left waist, palm facing upward.
3. Open hand (left) - repeat step 1, replacing left with right and vice versa.
4. Back step (right) - repeat step 2, replacing left with right and vice versa.

Form 5: Strum the Lute

Shift weight forward onto left leg. Draw right foot a half step forward and place it behind left heel. Then shift weight onto right leg. Meanwhile, raise left arm in a curve and move right arm slightly outward. Left leg takes a step forward with its heel resting gently on the floor. Both arms move closer to each other, fingers pointing obliquely upward. Right hand now comes just beneath the left elbow.

Form 4: Brush Knee and Twist Step

1. Right protect and left protect - Put weight on right foot and let left heel rest on the floor. Turn torso to the left and move right arm rightward. Then turn torso to the right and lower the right hand. The left hand simultaneously rises up in a curve with palm turned rightward. Right hand continues to circle past abdomen to the side of the right ear, while left hand goes rightward and then presses down with palm facing downward. Then bring left foot next to right foot and rest toes on the floor, looking in the direction of your right hand.
2. Brush Knee and Twist Step - Left foot moves a little farther forward toward the front, with its heel coming down first on the floor. Turn torso to the left and shift weight forward. As left leg bends at the knee, right leg straightens to form a left bow step. Right hand goes forward in a curve passing side of right ear, in front of mouth, with elbow bent, and then continues to push forward to shoulder level. Left hand simultaneously presses down and brushes around left knee until it stops beside left hip.
3. Hook hand - Shift weight backward and turn torso to the left with toes of left foot turned 45 degrees outward. Right hand moves in front of chest. Then shift weight forward onto left leg. Meanwhile, left hand comes backward and upward with palm turned upward and leftward to the front of the left shoulder with palm gradually turning downward. Draw right foot next to left foot and rest toes on the floor.
4. Brush Knee and Twist Step - repeat step 2, replacing left with right and vice versa.
5. Hook hand - repeat step 3, replacing left with right and vice versa.

Form 3: White Crane Spreads Wings

From Holding Ball to White Crane Spreads Wings:
1. Separate both hands. Move weight to right leg and step left foot a little farther. Left hand moves downward and leftward. Right hand moves upward, with eyes looking at right hand, until right hand reaches shoulder height.
2. Raise left heel. Left hand presses down. Sink hip and pull head upward. Turn right palm face forward, eyes looking forward.

Form 2: Part the Wild Horse's Mane

1. From Open Form to Right Holding Ball
- Leg movement: Shift weight to left leg and raise toes of right leg and turn 45 degrees inward. Turn torso slightly to right and shift weight onto right leg. Then bring left foot to right foot and rest toes on the floor.
- Hand movement: Pull both hands toward left side. Right hand moves outward, upward, and inward in a vertical curve until forearm comes in front of the right part of the chest, while left hand moves downward and rightward until it comes under right hand. Both palms now face each other as though holding a large ball.
2. From Right Holding Ball to Left Part the Wild Horse's Mane
- Leg movement:Move left leg forward to form a left Bow Step
- Hand movement: Move left forearm forward and upward to shoulder level with palm facing upward. Right hand presses down simultaneously until it comes beside the right hip, fingers pointing downward.
3. From Left Part the Wild Horse's Mane to Left Holding Ball
- Leg movement:Bend right leg slightly and shift weight backward. Meanwhile, raise toes of left foot and turn them 45 degrees outward before placing them on floor again. Shift weight forward onto left leg with toes of left foot pointing outward. Turn torso slightly and draw right foot next to left foot and rest toes on the floor.
- Hand movement: Left hand pulls down. Move right arm forward in front of chest. Right arm moves downward and left hand moves upward. Both palms turn over as though holding a ball in front of left part of chest.
4. From Left Holding Ball to Right Part the Wild Horse's Mane - repeat step 2, replacing left with right and vice versa.
5. From Right Part the Wild Horse's Mane to Right Holding Ball - repeat step 3, replacing left with right and vice versa.

Form 1: Open Form

1. Stand straight with feet close together and both hands hanging down naturally. Breathe naturally, concentrate, and relax.
2. Shift weight onto the right leg, then the left leg. Step sideways with feet shoulder-width apart and distribute weight evenly on both legs.
3. Raise both arms upward to shoulder level with palms faced downward.
4. Bend knees and press palms down.

24 Forms

In my next series of posts, I will describe the 24 Tai Chi forms.

Cloud Hand

The Cloud Hand is one of the most important forms in Tai Chi practice. One Tai Chi proverb states that "Tai Chi is no hand, hand is everywhere". In all Tai Chi movements, the hands form a frame; it follows from rotation of the torso. Besides the hands, the shoulder, elbow, and every body part is a weapon.

The following are the hand movements for the Cloud's form. (Practice 15 minutes everyday.)

Stand with both legs parallel, apart one and a half shoulders width.

Position 1: Right palm face at left side with thumb inside. Left palm face right with thumb outside.

Position 2: Right palm rotate outward and left palm rotate inward.

Position 3: Both palms face down. Right thumb points outward and left thumb points inward.

Position 4: Both arms continue to rotate.

Position 5: Left palm face right with thumb pointing inward and right palm face left with thumb facing outward.

Position 6: Left palm rotate outward and right palm rotate inward.

Position 7: Both palms face downward. Right thumb points inward and left thumb points outward.

Position 8: Both arms continue to rotate back to first position.

Why Tai Chi?

Tai Chi benefits chi, the Chinese term referring to the chemical elements that support our body's needs and defend our body. Chi is also the Chinese word for gas or air. According to Chinese medical books, there are twelve paths that connect our internal organs to our legs and hands. These connections are not straightforward. In some places, the connections are deep and close to the bone, and in others, they are shallow and close to the skin.

Chinese medical books also mention that strong chi in one's body will show itself in healthy growth of nails and teeth (an extension of the bones). Additionally, strong chi is associated with good circulation of blood, which shows in hairs and skin. One of the most important reasons to practice Tai Chi is to develop good circulation of chi.

When a baby is drinking milk or crying, she uses her whole body, not just her mouth. As we grow up, we start to develop our muscles, but we lose our natural capability for internal body coordination. After reaching the age of forty, we start to lose our muscles, and at age fifty, problems with our internal organs start. Tai Chi will help us relax our muscles and teach whole body coordination which we have forgotten while we were growing up.

The practice of Tai Chi is very flexible. There is no space limitation. (I always practice on the airplane when I travel.) You do not need any tools. You also do not need partners. But you need to have a good teacher to introduce and to guide you. It also helps to read books to understand Tai Chi because of its unlimited depth.

What is Tai Chi?

What is Tai Chi? Tai Chi contains Yin and Yang. Yin represents female, defensive, moon, closed, shrinking, etc. Yang represents male, attack, sun, open, expanding, etc. Tai Chi comes from I-Jin, a philosophy which describes all phenomenon of the circle of Yin and Yang. Chuan means fist or martial arts.

Tai Chi Chuan is one of the best martial arts exercises to improve your health. It is an exercise involving the whole body, including internal organs and the brain. Practicing Tai Chi has been an exercise well known in China for hundreds of years. It is a soft exercise, meaning that it is suitable for all ages and genders.

The exercises were improved during the past three hundred years for two reasons. It was designed for the noble class who disliked hard martial arts training. Another reason was that the exercises were improved by many old and weak Kung Fu masters who were losing their physical abilities to aging, but needed to defend themselves from younger challengers.

Welcome

In this blog, I will attempt to provide step by step instructions for learning Tai Chi Chuan.

The information in this blog was compiled by my father, Chen-jyi Su, an avid practitioner and teacher of Tai Chi before his death in 2004.