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Chapter 1 of 4
太极拳
Overall Paraphrase
This 24-Form Tai Chi routine is based on slow daoyin (limb movements coordinated with breathing) and tuna (deep, elongated breathing). The movements flow like clouds and water, emphasizing "relaxed yet not slack, with clear distinction between substantial and insubstantial." Below, following the original sequence, I will translate the split commands into modern plain language.
Form 1: Beginning Form (Qishi)
🧘 Open stance with left foot: Step the left foot gently to the left, shoulder-width apart, toes pointing forward. Raise both arms: Slowly raise both arms from the sides forward to shoulder height, palms facing down. Bend knees and press palms: Slightly bend both knees, gently press both palms down to the level of the lower abdomen, keeping the body upright and centered.
Form 2: Parting the Wild Horse's Mane on Both Sides (Zuoyou Yema Fenzong)
🦌 Left Wild Horse Parts Mane: Shift weight to the right, step forward with the left foot into a left bow stance; the left hand parts upward and forward, the right hand presses down beside the right hip, like parting a horse's mane. Right Wild Horse Parts Mane: Sink weight back, step forward with the right foot into a right bow stance, switching to part with the right hand. Left Wild Horse Parts Mane: Perform the left side again, with the same movements, in the opposite direction.
Form 3: White Crane Spreads Its Wings (Baihe Liangchi)
🦌 Follow-step and hold hands: The rear foot follows forward half a step, both hands meet in front of the chest. Sit back and turn the body: Shift weight back, turn the body slightly to the right. Empty step and part hands: Extend the left foot forward into an empty stance, raise the right hand up to forehead level, press the left hand down beside the left hip, forming the shape of a white crane spreading its wings.
Form 4: Brush Knee and Twist Step on Both Sides (Zuoyou Louxi Aobu)
🦌 Left Brush Knee and Twist Step: Step forward into a left bow stance, the left hand brushes past the knee, the right hand pushes forward. Right Brush Knee and Twist Step: Switch to the right side. Left Brush Knee and Twist Step: Perform the left side again. The movement is like one hand brushing past the knee while the other pushes forward.
Form 5: Play the Pipa (Shou Hui Pipa)
🧘 Follow-step and extend arms: The rear foot follows forward half a step, both arms extend open. Sit back and draw hands: Shift weight back, both arms gather together as if holding a pipa. Empty step and join hands: The left foot forms an empty stance, left hand in front, right hand in back, palms facing each other.
Form 6: Step Back and Repulse Monkey on Both Sides (Zuoyou Daojuan Gong)
🦌 Right Repulse Monkey: Shift weight back, turn the body and withdraw the hand, the right hand arcs backward and downward, the left palm pushes forward. Left Repulse Monkey: Switch to the left side. Right Repulse Monkey, Left Repulse Monkey: Alternate left and right, like continuously stepping back while rolling the arm and pushing the palm.
Form 7: Left Grasp the Bird's Tail (Zuo Lan Quewei)
☯ Turn body and withdraw hand: Turn the body to the right, withdraw the right hand backward and downward to the right. Hold hands and draw in the foot: Bring the arms together, draw in the foot into a T-stance. Turn body and step forward: Turn the body to the left, step forward with the left foot. Bow stance and ward off arm: Form a left bow stance, the left arm wards off upward and forward. Turn body and swing arms: Turn the body slightly, swing both arms. Turn body and roll back: Shift weight back, both hands draw back. Turn body and join hands: Turn the body back, both palms join together. Bow stance and press forward: The front leg forms a bow stance, both arms press forward. Sit back and draw hands: Shift weight back, both palms draw back. Bow stance and press forward: Shift weight forward into a bow stance, both palms press forward and out.
Form 8: Right Grasp the Bird's Tail (You Lan Quewei)
☯ Opposite direction to the Left Grasp the Bird's Tail. Turn body and part hands, hold hands and draw in foot, turn body and step forward, bow stance and ward off arm, turn body and swing arms, turn body and roll back, turn body and join hands, bow stance and press forward, sit back and draw hands, bow stance and press forward. The key point is the seamless transition of the four forces: ward off (peng), roll back (lu), press (ji), and push (an).
Form 9: Single Whip (Danbian)
🦌 Turn body and move arms: Turn the body to the left, both arms follow the body's rotation. Hook hand and draw in foot: The right hand forms a hook hand, draw the left foot in beside the right foot. Turn body and step forward: Turn the body to the left, step forward with the left foot. Bow stance and push palm: Form a left bow stance, push the left palm forward.
Form 10: Cloud Hands (Yunshou)
☯ Turn body and release hook: Turn the body to the right, the right hand releases from the hook. Left cloud hands and step together: Shift weight left, the left hand clouds and swings, the right foot steps together. Right cloud hands and open step: Shift weight right, the right hand clouds and swings, the left foot steps out horizontally. Left cloud hands and step together, Right cloud hands and open step, Left cloud hands and step together: Cloud hands three times, both hands rotating like moving clouds.
Form 11: Single Whip (Danbian)
🦌 Turn body and hook hand, turn body and step forward, bow stance and push palm: Same as Form 9 Single Whip, with the same movement direction.
Form 12: High Pat on Horse (Gao Tanma)
🦌 Follow-step and turn hands: The rear foot follows forward half a step, both palms turn over. Sit back and roll arm: Shift weight back, elbows and arms withdraw. Empty step and push palm: The left foot forms an empty stance, push the left palm forward.
Form 13: Kick with Right Heel (You Deng Jiao)
💨 Pierce palm and step forward: The left hand pierces forward, step forward with the left foot. Part hands and bow leg: Separate both arms, form a bow stance. Hold hands and draw in foot: Bring the arms together, draw in the right foot. Part hands and kick heel: Separate both arms, kick the right foot forward, toes hooked back.
Form 14: Strike the Ears with Both Fists (Shuangfeng Guan'er)
🦌 Bend knee and join hands: Bend the right leg, both hands join together. Step forward and lower hands: Step the right foot forward, both hands lower. Bow stance and thrust fists: Form a right bow stance, both fists strike from both sides upward and forward, like striking a pair of peaks.
Form 15: Turn and Kick with Left Heel (Zhuanshen Zuo Dengjiao)
💨 Turn body and part hands: Turn the body to the left, separate both arms. Draw in foot and hold together: Draw in the left foot, hold both arms together. Part hands and kick heel: Separate both arms, kick the left foot forward.
Form 16: Left Snake Creeps Down, Golden Rooster Stands on One Leg (Zuo Xia Shi Duli)
🦌 Draw in foot and hook hand: Draw in the left foot, the right hand forms a hook. Squat and open step: Squat the body down, step the left foot out horizontally. Crouching step and pierce palm: The left leg forms a crouching step, the left palm pierces out along the inside of the leg. Bow leg and rise: Shift weight forward, the left leg bends into a bow. Standing on one leg and raise palm: Stand on the right leg, raise the left palm upward.
Form 17: Right Snake Creeps Down, Golden Rooster Stands on One Leg (You Xia Shi Duli)
🦌 Step and hook hand, squat and open step, crouching step and pierce palm, bow leg and rise, standing on one leg and raise palm: Opposite direction to the Left Snake Creeps Down, switching to standing on the left leg and raising the right palm upward.
Form 18: Fair Lady Works at Shuttles on Both Sides (Zuoyou Chuansuo)
🦌 Right Shuttle: Step forward into a right bow stance, the right hand frames upward, the left hand pushes forward, like weaving a shuttle. Left Shuttle: Switch to the left side, swapping the directions of the upward frame and forward push.
Form 19: Needle at Sea Bottom (Haidizhen)
🧘 Follow-step and raise hand: The rear foot follows forward half a step, raise the right hand to ear level. Empty step and thrust palm: The left foot forms an empty stance, thrust the right palm downward and forward, like reaching down to find a needle at the bottom of the sea.
Form 20: Flash the Back (Shan Tong Bei)
🦌 Raise hand and draw in foot: Raise the right hand up, draw in the left foot. Bow stance and push with support: Step forward with the left foot into a bow stance, push the left palm forward, press the right palm upward.
Form 21: Turn, Deflect, Block, and Punch (Zhuanshen Banlanchui)
🦌 Turn body and hook foot: Turn the body to the left, the toes turn inward. Sit back and make fist: Shift weight back, the right hand forms a fist. Swing step and deflect with fist: Swing the right foot outward, deflecting with the right fist. Turn body and withdraw fist: Turn the body to the left, withdraw the fist to the waist. Step forward and block with palm: Step forward with the left foot, the left palm blocks forward. Bow stance and punch: Form a left bow stance, punch forward with the right fist.
Form 22: Apparent Close-up (Rufeng Sibi)
🦌 Pierce hands and turn palms: Rotate both arms inward, turn the palms to face forward and downward. Sit back and draw in: Shift weight back, both palms withdraw. Bow stance and press palms: Shift weight forward into a bow stance, press both palms forward.
Form 23: Cross Hands (Shizishou)
🦌 Turn body and hook foot: Turn the body to the right, the toes turn inward. Bow leg and part hands: Shift weight right, separate both arms. Cross and join hands: Cross both arms in front of the chest. Draw in foot and hold together: Draw in the left foot, hold both arms into a cross shape.
Form 24: Closing Form (Shoushi)
🧘 Turn palms and part hands: Turn both palms over and separate them. Lower arms: Slowly lower both arms. Stand with feet together: Step the left foot back together, standing naturally.
Buguā's suggestion: First, memorize the movement pathways, then pay attention to "relaxed yet not slack." Start with a small stride length and a higher stance, and gradually increase the stride and lower the stance. Each form can be practiced individually; there is no need to complete the entire routine in one session. Left and right forms can be practiced separately to appreciate the distinctions. After practicing, if you still have energy, you can do a few naturally regulated breaths: inhale through the nose, exhale through the mouth, and slowly let the sweat subside.
This content is based on traditional wellness texts and is provided for cultural learning and general fitness reference only. It does not constitute medical or rehabilitation advice. Practice within your limits, and consult a professional if you have special conditions or discomfort.