式太极拳各式的动作名称及分解动作口令

Names of Movements and Step-by-Step Instructions for the 42-Form Tai Chi as a Whole

Overall Paraphrased Explanation

This chapter is not a set of "breathing incantations," but rather the movement names and step-by-step instructions for the 42-Form Tai Chi. It divides the entire routine into four sections according to teaching order, and each form is further broken down into several small cues, such as "T-step hold ball," "Bow stance press arm," or "Bend knee press palm." The purpose of these cues is to help practitioners break down complex movements for memorization, practice them gradually, and then string them together into a flowing sequence.

The structural framework of 42-Form Tai Chi involves combining basic hand techniques such as "ward off (peng), roll back (lü), press (ji), and push (an)" with stances like bow stance, empty stance, crouch stance, and standing-on-one-leg stance, forming a set of health and fitness routines with a steady rhythm and balanced left-right coordination.

Below are a few common terms explained to facilitate understanding of the plain-language descriptions of each form:

• Bow Stance: Front leg bent at the knee, rear leg straightened, center of gravity shifted forward.
• Horse Stance: Feet spread apart, knees bent in a half-squat like riding a horse.
• Empty Stance: Rear leg bears the weight, front foot lightly touches the ground with the ball of the foot.
• T-Step: One foot flat on the ground, the other foot with toes touching the ground, forming a shape like the character "T."
• Crouch Stance: One leg squats down, the other extends straight out to the side; a low stance.
• Cross-Legged Stance: Legs crossed while squatting, buttocks close to the rear heel.
• Standing-on-One-Leg Stance: Supported by one leg standing, the other leg raised.
• Knee Lift: One leg supports the body, the other knee bends and lifts upward.
• Follow Step: The rear foot steps forward half a step.
• Hold Ball: Arms held in front of the body as if embracing a ball; a common hand position during transitions.
• Ward Off (Peng): Forearm rounded and extended forward-upward, commonly used to receive incoming force.
• Roll Back (Lü): Redirecting along the opponent's force diagonally backward or sideways.
• Press (Ji): Pressing forward using the back of the hand or forearm.
• Push (An): Both palms push forward or forward-downward.

Plain-Language Walkthrough of Each Section

Section 1: Forms 1–10 🧘

Form 1 Commencement (Qǐ Shì)
Begin standing still with feet together, then step left foot out to shoulder width; slowly raise both arms forward to shoulder height, then slightly bend the knees and press both palms down to about abdomen height. This is the preparatory posture for the whole routine.

Form 2 Right Grasp the Peacock's Tail (Yòu Lǎn Què Wěi)
Start with the T-step hold ball pose, turn the body and step forward into a bow stance with press arm (peng arm); after repeating the hold ball–step forward–peng arm sequence once according to the cue, proceed to turn and extend palms, sit back and roll back, turn and join hands, bow stance press forward, then sit back and bend elbows, turn the foot and rotate palms, and finally T-step press palm. This form practices the complete cycle of "ward off, roll back, press, and push."

Form 3 Left Single Whip (Zuǒ Dān Biān)
Turn the body and step forward into a bow stance, one palm pushes forward while the other hand hooks backward, arms spread open like swinging a whip.

Form 4 Lift Hands (Tí Shǒu)
Turn the foot and swing palms, turn the body and draw palms back, and as you settle into an empty stance, both hands converge in front of the body and lift upward.

Form 5 White Crane Spreads Wings (Bái Hè Liàng Chì)
Turn, hold ball, and turn the waist while leading the palms, then as you settle into the empty stance and separate the palms, both arms open up and down like a white crane spreading its wings.

Form 6 Brush Knee and Twist Step (Lōu Xī Ào Bù)
Perform on both sides, left and right. First turn the body and lower the palms, withdraw the foot and hold a palm up, then step forward and bend the elbows; in the bow stance, one hand brushes past the knee while the other pushes forward.

Form 7 Deflect Downward, Parry, and Punch (Piē Shēn Chuí)
Turn the body and separate palms, withdraw the foot and hook the fist, step forward and turn the fist over; in the bow stance, the fist punches out obliquely.

Form 8 Roll Back and Press (Lü Ji Shì)
Perform on both sides. First turn the foot and transform the palm, turn the body and wipe the palms, withdraw the foot and roll back the palms, then step forward and join hands, bow stance press forward.

Form 9 Step Forward, Block, and Punch (Jìn Bù Bān Lán Chuí)
Sit back and separate palms, withdraw the foot and press palms down, then step forward and deflect with the fist, turn and parry, step forward and parry; in the bow stance, one fist punches forward.

Form 10 Apparent Closure (Rú Fēng Sì Bì)
Thread hands and turn palms over, sit back and withdraw the hands, then turn palms over and lower, follow step and press forward, sealing and pressing like two doors closing shut.

Section 2: Forms 11–18 ☯

Form 11 Open-Close Hands (Kāi Hé Shǒu)
Turn the body and open the palms, rise on the heels and close the palms; the body opens and closes together with the two hands.

Form 12 Right Single Whip (Yòu Dān Biān)
Step out and turn the palms, bow stance and separate the palms; symmetrical to the Left Single Whip.

Form 13 Fist Under Elbow (Zhǒu Dǐ Chuí)
Turn the foot and swing palms, withdraw the foot and hold ball, swing-step and separate palms, follow step and swing palms; in an empty stance, one fist is positioned beneath the opposite elbow.

Form 14 Turn and Push Palms (Zhuǎn Shēn Tuī Zhǎng, ×2)
Step back and raise palm, turn body and bend elbow, step up and brush palm, follow step and push palm; then turn around and do it again, alternating sides.

Form 15 Fair Lady Works at Shuttles (Yù Nǚ Chuān Suō, ×2)
A longer form; follow the cues: first step back and extend palm, withdraw foot and roll-push palm, step up and peng arm, follow step and swing palms, step and rotate palm, bow stance frame and push; then sit back and lower palm, bow stance and wipe palm, withdraw foot and roll-push palm, step up and peng arm, follow step and swing palms, sit back and rotate palm, bow stance frame and push. Essentially two weaving/framing pushes in different directions.

Form 16 Right-Left Kick with Heel (Yòu Zuǒ Dēng Jiǎo)
Do once on each side. Sit back and swing palms, turn body and separate palms, withdraw foot and join palms, then kick out the heel and separate palms—one foot kicks forward while both palms separate.

Form 17 Conceal Solid Fist Under Palm (Yǎn Shǒu Gōng Chuí)
Settle foot and hide palm behind hand, step open and join palms, horse stance and separate palms, turn body and gather elbows; in a bow stance, one fist punches forward.

Form 18 Part the Wild Horse's Mane (Yě Mǎ Fēn Zōng, ×2)
Perform once on each side. Turn waist and roll back, turn waist and peng arm, turn waist and horizontal palm, turn waist and rotate palm, then lift knee and hold palm up, bow stance and thread palm; separated and threaded upward and downward like a wild horse parting its mane.

Section 3: Forms 19–29 🦌

Form 19 Cloud Hands (Yún Shǒu, ×3)
Perform three times. Turn the foot and swing palms, turn body and rotate palms, turn body and cloud the palms, draw in the foot and rotate palms, then alternate turning the body and clouding the palms, opening the step and rotating palms, with both arms flowing like drifting clouds in front of the body.

Form 20 Stand on One Leg and Strike Tiger (Dú Lì Dǎ Hǔ)
Step back and thread the palm, turn body and turn the foot, lift knee and clench fists; in a standing-on-one-leg stance, both fists are framed overhead.

Form 21 Separate Right Foot (Yòu Fēn Jiǎo)
Settle the foot and hold palms, separate the foot and spread palms; supporting the body on one leg, the other leg opens outward to the side.

Form 22 Strike Opponent's Ears with Both Fists (Shuāng Fēng Guàn Ěr)
Bend knee and sink elbows, step up and lower fists, bow stance and strike with both fists, like both fists converging toward the ears from both sides.

Form 23 Separate Left Foot (Zuǒ Fēn Jiǎo)
Turn body and separate palms, withdraw the foot and hold palms, separate the foot and spread palms; the left leg swings outward while both palms spread left and right.

Form 24 Turn Body and Slap Foot (Zhuǎn Shēn Pāi Jiǎo)
Settle foot and turn body, turn body and hold palms, stand on one leg and slap the foot with the hand; standing on one foot, one hand slaps the top of the raised foot.

Form 25 Step Forward and Punch Down (Jìn Bù Zāi Chuí)
Turn body and swing palms, step up and raise the fist, bow stance and punch downward, delivering the fist downward and forward.

Form 26 Flying Oblique (Xié Fēi Shì)
Turn body and separate palms, withdraw foot and join palms, turn body and step forward, bow stance and lean/split, with the body opening diagonally.

Form 27 Single Whip and Crouch Touching Ground (Dān Biān Xià Shì)
Hook hand and swing palms, crouch stance and thread palm; in the low stance, thread the palm forward.

Form 28 Golden Rooster Stands on One Leg (Jīn Jī Dú Lì, ×2)
Perform once on each side. Bow stance and lift the palm, stand on one leg and lift the palm; standing on one leg, one palm rises upward.

Form 29 Step Back and Thread Palm (Tuì Bù Chuān Zhǎng)
Bow stance and thread palm, with one palm threading forward as the rear foot steps back.

Section 4: Forms 30–42 🌿

Form 30 Empty Stance and Press Palm (Xū Bù Yā Zhǎng)
Turn the foot and turn the body’ direction, and in an empty stance press the palm down, with one palm pressing down.

Form 31 Stand on One Leg and Hold Palm Up (Dú Lì Tuō Zhǎng)
Lift knee and hold palm upward; standing on one leg, one palm rises in a supporting gesture.

Form 32 Horse Stance and Lean (Mǎ Bù Kào)
Settle the foot and swing palms, lift the knee and raise the palm, horse stance and lean with the arm; in a horse stance, lean forward with the outside of the arm.

Form 33 Turn Body and Large Roll Back (Zhuǎn Shēn Dà Lü)
Swing the foot and rotate the palms, step up and hold palm up, turn the body and roll back horizontally, bow stance and roll the elbow; a large turning and redirecting motion.

Form 34 Cross-Legged Stance Capture and Strike (Xiē Bù Qín Dǎ)
Twist arm and thread fist, turn body and lift palm, cross-legged stance and punch; completing the capture and strike in a low twisted stance.

Form 35 Thread Palm and Crouch Touching Ground (Chuān Zhǎng Xià Shì)
Withdraw the foot and swing palms, step up and swing palms, crouch stance and thread palm with one hand; striking low from the crouch.

Form 36 Step Forward to Seven Stars (Shàng Bù Qī Xīng)
Bow stance and lift palm, empty stance and frame fist; both arms cross overhead in the shape of the Big Dipper.

Form 37 Step Back and Ride Tiger (Tuì Bù Kuà Hǔ)
Turn body and swing palms, stand on one leg and lift palm, turn body and lower hands; maintaining stable balance while stepping back.

Form 38 Turn Body and Wave Lotus (Zhuǎn Shēn Bǎi Lián)
Settle foot and swing palms, turn body and thread palm, turn body and rotate palms, swing leg and slap the foot with the hands; the leg swings outward then the hands slap the instep.

Form 39 Bend Bow and Shoot Tiger (Wān Gōng Shè Hǔ)
Lift knee and swing palms, step down and lower hands, turn body and punch with both fists, bow stance and strike; in a bow stance, both fists punch forward.

Form 40 Left Grasp the Peacock's Tail (Zuǒ Lǎn Què Wěi)
Performed in the opposite direction from the Right Grasp the Peacock's Tail; following the sequence of withdraw foot and hold ball, step up and separate palms, bow stance and peng arm, sit back and roll back, bow stance and press forward, turn palms over and reach forward, sit back and draw palms, bow stance and push to complete "ward off, roll back, press, and push."

Form 41 Cross Hands (Shí Zì Shǒu)
Turn body and turn the foot, turn body and separate palms, turn body and hold palms, withdraw foot and stand with feet apart; both arms cross in front of the chest.

Form 42 Closing Form (Shōu Shì)
Turn palms over and spread both hands, press both palms down, draw the feet together and stand upright; returning to a natural standing posture, the entire routine concludes.

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🧠 Deeper Understanding

Key Points of Practice 💡

• Detailed movement cues are learning tools: First follow each cue step by step; once the body remembers the route, string them together into flowing movements, reducing the likelihood of missing moves or wrong directions.
• Clarify footwork and weight transitions: When shifting between bow stance, empty stance, horse stance, crouch stance, cross-legged stance, and standing-on-one-leg stance, transfer weight smoothly and slowly to avoid sudden drops or wobbling.
• Hand techniques and footwork should move in coordination: For example, "bow stance and peng arm" does not mean only the hands move forward—the front knee beds, the rear leg straightens, and the waist and hips push forward while the arm draws into a rounded shape, thereby creating a coordinated whole-body movement.
• Breathing should stay natural: Beginners should prioritize natural breathing and not hold the breath. With practice, one may gradually align breathing so that "expand with inhale, contract with exhale; rise with inhale, sink with exhale; store with inhale, issue with exhale," placing attention on diaphragmatic breathing.
• "Sink the qi into the dantian" can be understood as relaxed breathing and stable center of mass: Do not deliberately puff up the abdomen or hold the breath; instead, allow the breathing to be deep, slow, and even so that movement does not create shortness of breath.

Modern Perspectives 🌟

• Beneficial for Improving Balance: Actions such as standing on one leg, kicking with the heel, separating the feet, or slapping the foot require single-leg support, providing valuable training for lower-limb stability and balance control.
• Beneficial for Enhancing Lower-Limb Muscular Endurance: Repeated transitions through low stances like bow stance, horse stance, and crouch stance gently strengthen muscles around the thighs, buttocks, and ankles.
• Beneficial for Joint Flexibility: Movements such as Cloud Hands, Turn Body and Wave Lotus, and Fair Lady Works at Shuttles involve rotation of the waist and hips along with opening and closing of the upper extremities, helping preserve the range of motion of the shoulders, waist, and hips.
• Beneficial for Relaxation and Focus: Slow, continuous, rhythmic movements coordinated with breathing enable practitioners to focus attention inward and help relieve tension.
• Adjustable Intensity: The depth of stances, stride length, and speed can be adjusted in accordance with individual ability, making it suitable as general fitness practice for people of varying fitness levels. Traditional concepts like "qi" or the "dantian" can be regarded as linguistic expressions for the coordination between mind and body and breathing practice; modern science has not yet fully mapped them to anatomical counterparts.

Practice Tips ⚡

• Learn footwork first, then hand techniques: You can practice bow stance, empty stance, horse stance, and crouch stance separately before layering in upper-body hand movements.
• Progress section by section: Rather than trying to memorize all 42 forms at once, practice Sections 1 through 10 until they feel familiar, and only then move on to the next section.
• Slow is more important than fast: When beginning, don't pursue speed—the slower the movements, the easier it is to perceive whether the center of balance is stable and whether the knee direction is correct.
• Reduce difficulty for single-leg movements where necessary: Such as heel kick, foot separating, and Golden Rooster Stance—begin with wall support or a lower lift height, and only progressively raise the height once balance is secured.
• Warm up joints before-and-after practice: Pay special attention to the knees, hips, and shoulders to avoid a cold start.

⚠️ Safety Notice

• Practice without pain. This is particularly important for the knees, lower back, and shoulders. When performing bow stances, horse stances, or cross-legged stances and squat variations, ensure the direction of the knee matches roughly that of the toes, avoiding forced inward collapse or excessive outward angle.
• People who are pregnant, recovering from surgery, suffering acute injuries or illnesses, severe cardiovascular conditions, or severe pathological problems of the knee or hip should first consult a qualified doctor or rehabilitation therapist before deciding whether to practice.
• If dizziness, chest tightness, sharp joint pain, or a significant loss of balance occurs during practice, stop immediately and do not persist.
• This content is only intended as a general fitness and cultural-learning reference, and does not constitute or replace medical rehabilitation advice.

📚 Relevant Background Reading

• Related Concepts: guiding and stretching practices (daoyin), breathing methods (tuna), dantian, empty/substantial distinction, relaxing the waist and sinking the kua, using the waist as the axis, and warding/rolling/pressing/pushing.
• Extended Readings: sections of classic health-cultivation works such as "24-Form Simplified Tai Chi," "Eight Sections of Brocade," "Five Animals," "Sinew Transformation Classic," and "Six Character Formula," which can be cross-referenced for breathing and relaxation methods used in Tai Chi.

This content is based on classical traditional health-practice texts and is provided for cultural learning and general physical fitness purposes only. It is not intended as medical, health condition, or rehabilitation advice; practice according to ability, and persons with special conditions or discomfort should consult qualified professionals.