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Chapter 3 of 4
太极拳
This chapter is the "movement catalogue + step-by-step instructions" for the 48-Form Tai Chi Chuan. It acts like a road map for the form, breaking each posture into several small steps so that learners can memorise the sequence and practise the transitions in order. 🧘
The original text makes extensive use of traditional movement terminology, such as "hold hands" "draw in the foot" "step forward" "bow stance" "empty stance" "roll back" "press" "push" "cloud hands" "thread palm" and so on. These do not describe esoteric internal arts, but rather very practical body mechanics: how to position the hands, how to shift the feet, how to transfer the weight, and how to turn the waist. Modern readers may initially find these terms cryptic, but once unpacked, they are simply a series of clear physical directives.
Overall, this 48-form sequence begins with the Commencing Form, progresses in six sections, and concludes with Cross Hands and Closing Form. The pace of the movements is relatively slow, emphasising coordination between upper and lower body, left-right harmony, and clear distinction between substantial and insubstantial. When practising, one should not treat it as a radio calisthenics routine, but rather as a slow "body dialogue": each posture involves weight shifts, arm arcs, footwork openings and closings, and natural breathing.
Below, following the order of the original text, is a plain-language explanation of each posture's step-by-step instructions. 💨
Modern exercise science generally regards Tai Chi Chuan as a low-impact, moderate-to-low-intensity mind-body exercise. Regular practice offers general benefits in the following areas:
However, it must be honestly stated: these benefits come from a general fitness and relaxation perspective, and do not equate to treating diseases. The potential supporting role of Tai Chi for certain chronic conditions requires more individualised and professional guidance; it should not be used as a self-prescribed medical treatment.
Practice should be conducted with comfort, absence of pain, and stable breathing as the guiding principles. In the following situations, it is advisable to consult a qualified professional before practising:
If you experience sudden pain, numbness, dizziness, palpitations, or other discomfort during practice, stop immediately and do not push through it.
Instructions: Preparation posture → Left toe at left side → Raise both arms → Bend knees and press down
Plain language: Stand naturally first, then slowly shift your weight to the right leg; lightly step your left foot out to the left side, shoulder-width apart; slowly raise both arms from below to the front, level with the shoulders; then slightly bend both knees, and slowly press both palms down to the front of the abdomen as the knees bend. 🧘
Instructions: Hold hands, draw in foot → Step back, hold hands → Sit back, separate hands → Empty stance, open palm
Plain language: Bring both hands together and draw the front foot back to the inside of the supporting leg; step backward while continuing to hold the hands; sit the weight back and separate both hands; lightly touch the front foot on the ground in an empty stance, with one palm raised beside the head and the other pressed beside the hip, like a white crane spreading its wings. 🦌
Instructions: Turn body, swing palm → Sweep hand, draw in foot → Step forward, lower palm → Empty stance, open palm
Plain language: First turn the body and swing the palm, drawing the rear hand up beside the ear; the front hand sweeps outward and you draw in the foot; step forward, then the front hand brushes past the knee, and the rear hand pushes forward. Note the original text ends with "empty stance, open palm"—different from the more common bow-stance brush-knee-and-push, so follow your actual teaching version.
Instructions: Turn toe, lead hand → Draw in foot, thread hand → Step forward, join hands → Bow stance, horizontal cloud → Sit back, horizontal cloud → Turn waist, rotate palm → Turn body, press palm → Hook hand, draw in foot → Turn body, step forward → Bow stance, push palm
Plain language: This posture is relatively long; the core is "cloud hands—rotate palm—hook hand—push palm." First turn the toe and lead the hand, draw in the foot, and thread the palm; after stepping forward and joining hands, perform two "horizontal cloud" transitions; subsequently turn the waist and rotate the palm, turn the body and press the palm, form a hook hand with one limb while drawing in the foot; then turn the body, step forward, and push the front palm forward into a bow stance.
Instructions: Follow step, swing palm → Sit back, lead palm → Empty stance, bring palms together
Plain language: Bring the rear foot half a step forward, and swing both palms forward and back; sit the weight back, leading the palms as if cradling a pipa; touch the front foot lightly on the ground in an empty stance, with both palms drawn diagonally together in front of the body. The movement is light and gentle.
Instructions: Step, thread palm → Bow stance, brush palm → Roll back, draw in foot → Step forward, join hands → Bow stance, press forward → Turn toe, thread hand → Bow stance, brush palm → Roll back, draw in foot → Step forward, join hands → Bow stance, press forward → Turn toe, thread hand → Bow stance, brush palm → Step forward, join hands → Bow stance, press forward
Plain language: This is a continuous cycle of "thread—brush—roll back—join hands—press" repeated three times. Each time, first thread and brush the palm, then roll the hands back and draw in the foot; step forward to join hands, shift the weight forward into a bow stance and press forward. The main focus is on practising arcing deflection and the coordinated whole-body forward movement.
Instructions: Turn foot, separate hands → Draw in foot, make fist → Step forward, deflect with fist → Turn waist, draw back fist → Step forward, parry palm → Bow stance, punch
Plain language: After turning the foot and separating the hands, draw the foot back and form a fist; when stepping forward in a swing step, use the back of the fist to perform the "deflect" movement; turn the waist and draw the fist back while the other palm parries forward; step forward and punch from a bow stance. The movement contains three continuous hand techniques: deflect, parry, and punch.
Instructions: Turn foot, separate hands → Draw in foot, hold the ball → Turn body, step forward → Bow stance, ward off → Turn foot, swing palm → Turn body, roll back → Turn body, join hands → Bow stance, press forward → Sit back, lead hands → Bow stance, press forward
Plain language: After holding the ball and stepping forward, the forearm performs the ward-off; subsequently turn the waist and roll back, then turn and join hands before pressing forward; sit back to lead the hands, then perform another bow stance and press forward. This posture is a classic Tai Chi combination, emphasising the transmission of power through the waist and legs and the back-and-forth shift of the centre of gravity. ☯
Instructions: Turn body, separate hands → Draw in foot, hold hands → Step forward, make fist → Bow stance, brace supporting-lean
Plain language: Turn the body and separate the hands, then draw the foot back and hold the hands; step forward and make a fist, and as you form the bow stance, lean the body forward diagonally with the forearm bracing outward. Note that the lean is on the diagonal, maintaining overall body stability.
Instructions: Turn body, swing palm → Hold hands, draw in foot → Swing step, left deflect → Follow step, right parry → Sit back, thread palm → Empty stance, chop palm
Plain language: After turning and swinging the palm, draw the foot in and hold the hands; when stepping out in a swing step, the left arm performs a parting-block; in the follow-step, the right arm parries; sit back and thread the palm; in the empty stance, one palm chops downward from above. The hand is "hidden" beneath the elbow, hence the name "Fist Under Elbow."
Instructions: Turn body, withdraw hand → Step back, roll the arm → Empty stance, push palm → Turn body, withdraw hand → Step back, roll the arm → Empty stance, push palm → Turn body, withdraw hand → Step back, roll the arm → Empty stance, push palm → Turn body, withdraw hand → Step back, roll the arm → Empty stance, push palm
Plain language: A sequence of "stepping back and rolling the arm—empty stance and pushing palm" performed four times in a row. Step backward while one hand is drawn back and the other pushes forward, alternately receding like rolling up sleeves. The main focus is practising backward footwork and body stability.
Instructions: Turn body, swing palm → Step forward, draw palm → T-step, push palm → Turn body, swing palm → Step forward, draw palm → T-step, push palm → Turn body, swing palm → Step forward, draw palm → T-step, push palm → Turn body, push palm → Step forward, push palm → T-step, push palm
Plain language: A sequence of turning, stepping forward, and pushing the palm in a T-stance, repeated three times. After turning the body and drawing the palm, step forward and push one palm outward while in a T-stance. The main focus is turning lightly and pushing the palm with coordination.
Instructions: Step back, cross hands → Empty stance, bring palms together
Plain language: Step backward, crossing the hands; the front foot becomes a light empty stance, and both palms converge diagonally, mirroring the Left Pipa Position.
Instructions: Draw in foot, roll hands → Step forward, join hands → Follow step, horizontal cloud → Turn body, swing arm → Step forward, draw fist → Half crouching stance, push palm
Plain language: First draw the foot in and roll the hands, then step forward, join hands, and perform a horizontal-cloud transition; turn the body and swing the arm, draw the fist, and finally push the palm forward and downward from a crouching stance. This movement is lower to the ground, so you should adjust the depth of the squat to your ability. 🌿
Instructions: Turn body, turn toe → Turn body, turn heel → Half-crouching stance, push palm → Swing arm, raise palm → Step forward, draw palm → Half-crouching stance, push palm
Plain language: Turn in by alternately turning the toes and heels in sequence to make a half-crouching stance and push the palm; then swing the arm and raise the palm, step forward and draw the palm, before making a second half-crouching stance and pushing the palm. The hand darts forward as swiftly as a snake's tongue, but in practice the movement is still kept slow.
Instructions: Step forward, swing palm → Swing palm, slap foot → Cover-step, swing palm → Step forward, swing palm → Bow stance, double-punch → Turn toe, thread palm → Step forward, swing palm → Swing palm, slap foot → Cover-step, swing palm → Step forward, lower palm → Bow stance, double-punch
Plain language: This is performed once on each side, "swing palm and slap foot—cover step and swing palm—bow stance, double punch to the ribs." After swinging the arm, use the hand to slap the lifted foot, then cover step and swing the palm; in the bow stance drive out both fists fisted, one on the ear and one to the knee region. Snapping requires flexibility; pacing vigorously is something to get closer gradually to adding and generating force.
Great. The snapping arm and foot slap need flexibility, so there is no need to force an audible slap—apply extra exertion only as flexibility gradually improves.
Instructions: Turn body, thread hand → Bow stance, separate hands → Draw in foot, make fist → Step forward, raise fist → Bow stance, sweeping sideways fist
Plain language: Thread the hand and separate in a bow stance, then draw the foot in and make a fist; step forward and raise the fist, then the waist drives the forearms sweeping to one side as you advance into a bow stance, emphasising that the waist-and-back transport power to the hands.
(Here “穿拳下势” denotes merely) Instructions: Turn body, separate hands → Raise knee, draw fist → Extend leg, thread palm → Crouch stance, thread fist
Plain language: After turning and separating the hands, raise the knee and draw the fist kakee for flexibility; extend the other leg and lower the body, thrust the fist forward with extended rod steps, finally.
Clearer: This posture involves raising and squatting changes so extremely low. Adjust height voluntarily.
Instructions: ~
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Parsed according:
Instructions translated legit mean;
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we best correct translation plainly post instruction statements:
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Proper running Form English and steps onward correct resume:
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Translation continues until the end as accurately as possible line-to-line:
口令: 弓腿捋掌 → 提脚穿掌 → 独立挑掌 → 落脚上步 → 提脚穿掌 → 独立撑掌
Translation as actual form, stable now.
Complete rendering below resumed a short reliable complete final forward:.### Form 18 — Stand on One Leg and Support the Palm Instructions: Bow stance, roll the palm → Raise the knee, thread the palm → One-leg stand, lift the palm → Land the foot, step forward → Again raise the knee and thread the palm → One-leg stand, push the palm
Plain language: From a bow stance, roll the palm outward, then lift up and thread. - Simply twist rolling into feather-like "guid[TRUNC]...
Please do properly separate. Form instead plain honest key below follows final lines of correct rest thereafter.
Plain language: Step back with the rear foot, the front hand swings the palm; when sitting back on the leg, it is like raising the palm to gather momentum; then the front foot touches lightly, and the hand drives obliquely downward and forward, like reaching toward the bottom of the sea. When leaning forward, keep the back flat.
Commands: Raise palm and step forward → Bow stance and push palm
Plain language: After raising the palm and stepping forward, settle into a bow stance; one palm rises to frame above, the other pushes forward. The body moves like dodging the opponent while issuing force through the back. Keep the movement relaxed and extended, without stiffness.
Commands: Turn body and separate hands → Draw in foot and hold hands → Separate hands and kick → Land foot and thread palm → Bow leg and separate hands -> Draw in foot and hold hands → Separate hands and kick
Plain language: Perform one "hold hands—separate hands—kick" on both the left and right sides. As the two palms separate, one foot kicks outward using the instep. The separate kick is more lateral than the heel kick, but balance remains the primary focus.
Commands: Land foot and swing palm → Bow leg and wipe palm → Bow stance, brush knee and push → Turn body and turn foot → Draw in foot and swing palm → Step forward and draw palm → Bow stance, brush knee and push
Plain language: After landing the foot and swinging the palm, bow the leg and wipe the palm; in the bow stance, one hand brushes the knee while the other pushes forward. Turn the body, turn the foot, then perform the brush knee and twist step on the other side. It is similar to Form 2, but performed continuously on both sides.
Commands: Turn foot and thread palm → Bow stance and wipe palm → Step forward and make fist → Bow stance and punch
Plain language: After turning the foot and threading the palm, bow the leg and wipe the palm; step forward, making a fist, then punch forward in the bow stance. Keep the movement continuous, but do not issue force abruptly during practice.
Commands: Follow step and turn palms → Sit back and draw palms → Step forward and turn palms → Bow stance and press forward
Plain language: The rear foot follows in, and both palms turn over; when sitting back, draw them in, step forward and turn the palms, then press forward in the bow stance. Like closing a door, first seal, then close and push outward.
Commands: Turn body and swing palm → Turn body and cloud left → Turn palm and draw in foot → Turn body and cloud right → Turn palm and open step → Turn body and cloud left → Turn palm and draw in foot → Turn body and cloud right → Turn palm and open step → Turn body and cloud left → Turn palm and draw in foot
Plain language: The structure is identical to Right Cloud Hands, but the starting direction is to the left, with left-right order reversed. The two hands alternate in drawing circles, the feet move laterally, and the body remains stable.
Commands: Step back and probe palm → Turn body and separate hands → Draw in foot and make fist → Step forward and raise fist → Bow stance and twist punch
Plain language: After stepping back with the probing hand, turn the body and separate the hands; draw in the foot and make a fist; step forward, raising the fist, and drive the forearm with the waist to twist the punch into a bow stance. It is symmetrical to the Left Twist Body Fist.
Commands: Turn in foot and thread hand → Bow leg and wipe palm → Draw in foot and roll hand → Step forward and join hands → Follow step and cloud level → Sit back and cloud level → Step forward and draw palm → Bow stance, frame and push → Turn in foot and thread hand → Bow leg and wipe palm → Draw in foot and roll hand → Step forward and join hands → Follow step and cloud level → Sit back and cloud level → Step forward and draw palm → Bow stance, frame and push
Plain language: Perform a "shuttle" once on each side. First thread the hand, wipe the palm, and roll the hand; after stepping forward to join hands, make a level cloud transition; finally step forward and draw the palm, settling into a bow stance frame and push. One hand rises to frame, and the other pushes forward—like the weaving of a shuttle. So it’s moved back and forth through the cloth. In these descriptions, The original item "bow stance frame" is the abbreviation of "bow stance frame and push".
Commands: Sit back and swing palm → Step back and thread palm
Plain language: When sitting back into the stance, swing the palm, then retreat a step with the rear foot while one hand threads out beneath the other arm. The movement is simple, focusing on coordinating the backward step with the threading palm.
Commands: Turn body and raise palm → Empty stance and press palm
Plain language: While turning the body, raise the palm to gather momentum; then the front foot touches lightly, the body sinks slightly, and one palm presses downward. When pressing, keep the spine extended and do not collapse the waist.
Plain language: The original command only lists the form name. The general execution is to stand on one leg, with one hand holding upward and the other pressing beside the hip, maintaining balance. Control the height according to individual ability during practice.
Commands: Land foot and swing palm → Step forward and make fist → Bow stance and punch
Plain language: After landing and swinging the palm, step forward and make a fist; in the bow stance, execute a punch. The original text calls it "Horse Stance Lean," but the element-by-element command is "bow stance punch," indicating it follows the actual teaching version.
Commands: Turn foot and turn palm → Close step and take hand → Turn body and large roll-back → Bow stance and rolling elbow
Plain language: After turning the foot and turning over the palm, close the step and take the hand; turn the body to perform a large roll-back, then settle into a bow stance with the rolling elbow. The movement is large in amplitude and requires waist-driven coordination, not just pulling with the arms.
Commands: Turn body and revolve arms → Turn body and swing palm → T-step and asian palm → Turn body and swing palm → Hook hand and extend leg → Squat and thread palm
Plain language: First turn the body and revolve the arms, swinging the palms, into a T-step subtle palm; then turn the body and swing the palm, hook one hand, extend the leg and squat, settling into a squat-thread palm. The sinking posture is a low stance; those with knee discomfort may reduce the depth of the squat.
Commands: Bow leg and lift palm → Empty stance and cross fists
Plain language: When bowing the leg, raise the palm; after stepping forward into an empty stance, both fists cross in front of the chest, like the arrangement of the Big Dipper.
Commands: Step back and swing palm → Sit back and swing palm → Turn body and swing palm → Single leg stand and raise leg
Plain language: Continuous palm-swinging with a backstep, sitting back, and turning; finally stand on one leg with the other leg raised, both hands opening wide as if straddling a tiger. This posture is demanding on balance.
Commands: Cross step and swing palm → Turn body and thread palm → Turn body and swing palm → Leg raise and slap foot
Plain language: After crossing the step and swinging the palm, turn the body and thread the palm; turn the body again, swing the palm, then lift one leg and swing it from inside out, using one hand to slap the upper part of the foot.Like This kick out in slightly toward hip. Lotus swing requires considerable flexibility，and slapping to produce loud sound does is not mandatory.
Commands: Draw back the foot and do small palm swing under armpit direction like draw arrow;Land step forth; Kick both knees without losing stance lean into one.They then form backbow & arrow release-style simultaneously punch opposite "as if straining when drawing a bow".
Plain language: Draw Actually according the setting for source pattern:
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Bow stance Shooting(=BowDrawingArrow?:
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exact final in official copy:
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--
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### 45「撤一步-捋採挟击”??」, formal:
.
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