Tai Chi basic skills 01. Push and pull test
With the left foot in front and the right foot behind, the center of gravity is on the right leg, the toes of the left toes are raised, and the hands are placed down in front of the abdomen. At the same time, push the hands forward, push the back legs straight, bend the front legs, and the knees do not exceed the toes. The left and right feet can be practiced interchangeably in the front and rear directions.
02.
Sitting on the palm of the hand
With the left foot in front and the right foot behind, the center of gravity is on the right leg, the toes of the left foot are raised, and the hands are placed down in front of the abdomen. Turn the waist to the left while pushing the back legs to move the center of gravity forward, and draw a flat circle with both hands in front of the abdomen. When rotating, keep your eyes level, keep the midline between the hands, and keep the distance between the hands unchanged. The left and right feet can be practiced interchangeably in the front and rear directions.
03.
bird flight
With the left foot in front and the right foot behind, the left toe points to the ground, the center of gravity is on the right leg, the arms are straight along the sides of the body, the palms of the hands are downward, as the center of gravity moves forward to the left leg, the front feet are firmly planted, the arms naturally draw an arc downward on both sides of the body and close to the chest, with the palms of the hands facing each other, making a bird flying motion, back and forth. The left and right feet can be practiced interchangeably in the front and rear directions.
04.
Lu Ben
With the left foot in front and the right foot behind, the left toe points to the ground, the center of gravity is on the right leg, the palm of the hand is downward, and the hands are placed in front of the abdomen. Then push the hands forward with internal rotation. At the same time, step forward with the left foot and straighten the hind leg. Sit back with the palm of the hand downward, retract the leg and point the toes on the ground. Then lift the arm above the head, and then lower the arm to the front of the abdomen. The left and right feet can be practiced interchangeably in the front and rear directions.
05.
Qinglong Exploring Claw
Rotate your right hand, point your left toe to the ground, take a left step, and at the same time pull your left hand forward and right hand backward, straighten your hind legs, place your right hand next to the right cross, move your center of gravity back to your right leg, raise your right hand again, retract your left hand to your left hip, and raise the toes of your left foot, repeat this practice. The left and right feet can be practiced interchangeably in the front and rear directions.
06.
Support and turn the waist
Step forward with your left and right steps, bend your knees and sink down to sit astride, with your center of gravity between your legs. Straighten your arms, palms down, with your arms shoulder-width apart. Keep your midline between your hands, look straight, turn your belt left and right and move your arms left and right.
07.
lifting pile
Step forward with your left and right steps, bend your knees and sink down to sit astride, with your center of gravity between your legs. Straighten your arms with your palms facing down. The arms are shoulder-width apart. Press your hands to your abdomen while your center of gravity sinks. Then stand up and straighten your arms, and press the ball up and down repeatedly.
08.
White crane spreads its wings
Open your feet to the left and right, raise your right hand up, press down with your left hand, lean forward while turning your waist to the left, keep your upper arm stationary, draw an arc to the left with your left arm to the left side of your body, stand up, raise your arms, then rotate your arms inwards and sink at the same time, bend your knees and relax, switch to raising your left hand, press down with your right hand, lean forward while turning your waist to the right, keep your upper arms stationary, draw an arc to the right with your right arm to the right side of your body, stand up, raise your arms, then rotate your arms inward and sink at the same time, bend your knees and relax, practice this repeatedly.
09.
turn things around
Open your feet to the left and right, straighten your arms, cross your hands and turn them everted to the top of your head, straighten your legs, then put your left foot, buckle your right foot, bend your body to the left, press your hands down to the top of your left foot, stand up, stretch your arms to the top of your head, buckle your left foot, swing your right foot, bend your palms and press down to the top of your right foot, practice this repeatedly.
10.
Rhino looking at the moon
Open your feet left and right, straighten your arms at both sides of your body, then bend to the left, press your right hand on the top of your left foot, straighten your left arm, point to the sky, look back at your left hand, then stand up, practice in the other direction, bend to the right, press your left hand on the top of your right foot, straighten your right arm, point to the sky, look back at your right hand.
11.
Avalokitesvara invites saints
Put your feet together, straighten your legs, look forward, open your arms from both sides of the body and lift them up, raise your head and lean back, inhale, clasp your hands to the top of your head, press your chin, hold your breath for 3 seconds, exhale, drop your hands to your sides, practice this repeatedly.
12.
Tai Chi
Put your feet together, straighten your legs, lift your hands from both sides of your body, fold them forward, fold your hands in front of your abdomen, close your eyes and rest.
Machine-translated from the Chinese original 跟着久章一起来练太极基本功吧！ (published 2025-01-21). WeChat original ↗