Names of the Movements and Decomposed Movement Commands of the 88-Form Taijiquan

Chapter 3: Names and Decomposed Movement Commands of the 88-Form Taijiquan

Overall Interpretation

This chapter is not a continuous oral formula but rather a movement map of the entire 88-form Taijiquan. It breaks down each form into several brief commands based on body position and direction, such as "withdraw foot and hold ball," "bow step and push hand," "sit back on leg and pull back." When practicing, these commands serve to remind you: the position where the previous movement ends is the starting point of the next movement.

The entire sequence begins with "preparation posture," progressing through commencement, Grasp the Sparrow's Tail, Single Whip, Raise Hand, White Crane Spreads Wings, Brush Knee and Twist Step, Step Forward, Parry and Punch, Wave Hands Like Clouds, Separate Foot, Heel Kick, Low Posture, Golden Rooster Stands on One Leg, Parting Wild Horse's Mane, Fair Lady Works at Shuttles, and finally returns to Cross Hands and closing posture. It is not a mere concatenation of isolated movements but a continuous line threaded together by "weight shifting, waist-hip driving, and hands and feet following in coordination."

☯ For beginners, this chapter is better suited as a reference table and memory cue rather than a textual formula to be memorized word by word. What truly needs to be practiced is familiarity with the foundational vocabulary of "bow stance, empty stance, sitting back on the leg, turning the body, holding the ball, and pushing the palm."

🧠 In-Depth Understanding

Key Practice Points 💡

Common Hand Movement Commands in Plain Language

• Hold Ball (Baogiu): Both hands positioned one above the other as if gently embracing a balloon, cultivating an overall "peng jin"—an elastic force that receives outward without stiff resistance.
• Ward Off (Peng Shou): The forearm meets incoming force outward and upward; shoulders and elbows relaxed, relying not on brute strength.
• Roll Back (Lü Shou): Following the incoming force, lead it diagonally backward and to the side, often coordinated with shifting the center of gravity backward.
• Press (Ji Shou): Using the forearm or back of the hand close to the body, press forward; the point of force must be complete and integrated.
• Push Down (An Shou): Both palms press forward and downward; first gather then release, avoiding raised shoulders.
• Hook Hand (Gou Shou): Five fingers lightly gathered, wrist hanging naturally; commonly seen in the rear hand of Single Whip.
• Push Palm (Tui Zhang): Push forward with the base of the palm as the point of force; shoulders relaxed, elbows sunk.
• Brush Knee (Lou Xi): One hand brushes past the side of the knee while the other pushes the palm; the key is that waist rotation drives the movement, not just the hands tracing circles.
• Strike Fist / Punch (Da Chui / Chong Quan): The fist strikes forward from the waist or chest, maintaining sunk shoulders and dropped elbows, with the knuckle surface facing forward.

Common Footwork and Body Movement Commands in Plain Language

• Bow Stance (Gong Bu): Front leg bent at the knee like a bow, rear leg naturally straightened; the front knee direction roughly aligns with the toes.
• Empty Stance (Xu Bu): Center of gravity mainly on the rear leg; front foot touches down lightly without bearing much weight.
• Sit Back on Leg (Zuo Tui): Shift weight backward; rear leg bends to absorb and gather strength, preparing for the forward press or push.
• Withdraw Foot / Follow Step (Shou Jiao / Gen Bu): First stabilize the center of gravity, then lightly withdraw one foot, avoiding rising and falling of the body.
• Turn Foot / Swing Foot (Kou Jiao / Bai Jiao): Pivot the toes with the forefoot as the axis, coordinating with body turns to reduce unnecessary twisting of the knee joint.
• Turn Body (Zhuan Shen): Mostly driven by the waist and hips, upper and lower body coordinated, not forcibly twisting the knees.
• Stand on One Leg (Du Li): Support on a single leg, the other leg raises the knee, separates the foot, or kicks with the heel; the core must be stable without wobbling.

Breathing Coordination (General Principles) 💨
Beginners should mainly use natural breathing, never holding the breath. Generally, inhale when movements expand outward or lift upward; exhale when withdrawing, pressing down, or punching. After becoming proficient, cultivate an awareness of "qi sinking to the dantian" (in plain language: diaphragmatic breathing, relaxing the lower abdomen, not holding the breath high in the chest).

Modern Understanding 🌟

88-Form Taijiquan is a low-to-moderate intensity, slow-paced full-body exercise involving extensive weight shifting, single-leg support, torso rotation, and upper-limb spiral movements. From a modern sports science perspective, it helps to:

• Improve lower-limb muscular endurance and balance ability;
• Enhance flexibility and physical coordination;
• Train dynamic stability and center-of-gravity control, offering some benefit in preventing everyday falls;
• Combined with slow, natural breathing, it helps relax the nervous system and relieve tension.

It should be frankly stated: traditional descriptions in Taijiquan such as "qi sensation" or "internal strength" are difficult to fully verify with modern experiments at present, but as a body awareness practice and light activity, its benefits for relaxation, posture, and balance are relatively intuitive.

Practice Tips ⚡

• One command, one movement: Stop and stabilize with each decomposed command before continuing to the next; do not rely on momentum to "slide" through.
• Stability first, depth second: Squat depth should be comfortable; prioritize keeping knee direction aligned with toes.
• Learn in stages: It is recommended to first practice foundational forms from Forms 1–14, such as Commencement, Grasp the Sparrow's Tail, Single Whip, and Brush Knee and Twist Step, before advancing to balance movements involving turns, foot separations, and heel kicks.
• Pay more attention to weight distribution: Clearly distinguish the "solid leg" and "empty leg" with each step; land softly like a cat, reducing sudden rises and falls in the center of gravity.
• Don't overreach: Practice only 3–5 forms per session, repeatedly experiencing the connection between movements—this is far more effective than trying to memorize all 88 forms at once.

⚠️ Safety Notes

• Practice within comfortable, pain-free limits; those with knee, lower back, or lumbar discomfort should reduce squat depth and avoid excessive twisting.
• Pregnant women, post-operative individuals, those with acute injuries or illnesses, and people with cardiovascular or cerebrovascular conditions should first consult a professional.
• If you experience dizziness, chest tightness, sharp joint pain, or other discomfort during practice, stop immediately—do not push through.

📚 Related Knowledge

• Associated Concepts: substantial-insubstantial transition, loosening the waist and settling the hips, using intention rather than force, qi sinking to the dantian, warding off, rolling back, pressing, and pushing (the four primary hands).
• Further Reading: Taijiquan Treatise, Baduanjin, Wuqinxi, Liu Zijue, Yijinjing; you may also learn the 24-Form Simplified Taijiquan first to master basic stances and hand positions before moving on to the complete 88-Form routine.

This content is based on traditional wellness practice classics and is provided for cultural learning and general fitness reference only; it does not constitute medical or rehabilitation advice. Practice according to your own abilities; special populations and those with discomfort should consult professionals.