Long Form, 1st Section- Beginner's Notes

notes by Toni DeMoulin edited November 26, 2004

Short video of First section, performed by Arthur from London

First Section

1. Preparation (Wu Chi)
2. Beginning Movement

Raise hands to shoulder height, pull down to thigh
3. Grasp Peacock's Tail

Pull Right Turn 90 degrees and pull with Right Hand

Ward Off Left- step Left foot near left diagonal, pull right hand back, raise Left Hand (palm facing your chest) forward (striking) near diagonal to chest level, shift weight forward

Ward Off Right- Bring Right hand and foot to center, step straight Right Foot, raise Right Hand to Chest level (ward off- palm facing your chest), both palms face each other and push forward, shift weight forward

Roll Back- Reach with left hand, palm up, hook opponent's wrist, Right hand slides right across opponents chest to upper arm, using split energy to control opponent's arm, sit back and draw opponent back and to the left

Press- circle left hand, press into right palm/wrist, palms face each other, and press/push forward, shift weight forward

Push- separate hands open, sit back and draw hands back to chest, gather at waist and push upward toward opponent's chest, shift weight forward, sink
4. Single Whip

Sit back, pivot Right Foot more than half way, Pull with both hands then strike with Right 'beak' hand to right diagonal.

Shift weight to left, Left hand to ward off in front of chest, Left foot up, facing left diagonal, sink.

Step left foot in a channel, turn and push with left hand, shift weight forward. Keep energy going out both hands.
5. Close Hands

Pivot Left Foot slightly , Right Foot half step on the heel, bring both hands to center, Left hand near Right elbow, use Split energy.
6. White Crane Spreads Its Wings

Pull both hands down toward Tan Tien, Left hand continues in an elbow circle crossing over Right hand, Right Hand under Left Elbow. Pick up Right Foot.

Small step with Right foot toward diagonal, Bring Left foot to half step on toe, turn and push down with Left hand while pushing up with Right Hand. Left Hand finishes at Left Thigh, Right Hand finishes in the shape of the letter "C" in front of and above the head, sink.
7. Brush Left Knee and Push

Block Right Hand, elbow circle Left Hand to Right diagonal, elbow circle Right Hand down and around to ear, step Left foot, Brush the Left knee with Left hand, Push to chest with Right Hand, shift weight forward. Sink
8. Play the Guitar

Step up Right Foot, Step back Right Foot, Reach forward with Left Hand and lift up, Pull back with Right hand and push down (Right hand near Left Elbow), bring Left Foot back to half step position on the heel at the instep of the Left Foot. Sink
9. Brush Left Knee and Push

Left Hand to Right diagonal, elbow circle Right Hand down and around to ear, step Left foot, Brush the Left knee with Left hand, Push to chest with Right Hand, shift weight forward. Sink
Brush Right Knee and Push

Pivot Left Foot out, Turn Left Palm up, bring Right Hand to Left diagonal, elbow circle Left Hand down and around to ear, step Right foot, Brush the Right knee with Right hand, Push to chest with Left Hand, shift weight forward. Sink

Brush Left Knee and Push

Pivot Right Foot out, Turn Right Palm up, bring Left Hand to Right diagonal, elbow circle Right Hand down and around to ear, step Left foot, Brush the Left knee with Left hand, Push to chest with Right Hand, shift weight forward. Sink
10. Play the Guitar

11. Brush Left Knee and Push

Pivot Left Foot out, Turn Left Palm up, bring Right Fist to Left diagonal, elbow circle Right Hand down and around finish in front of Face looking at your fingernails of fist, elbow circle Left Hand down and around to ear, (Right Hand first, Left hand follows) Half step Right foot, Pick up Left Foot, bring Right Fist to Right Hip with palm facing up, reach out forward with Left fingers (thumb up) at throat height, Step Left Foot, punch to stomach level with Right Fist (turning fist with Thumb on top), bring Left hand down to face Right Wrist, shift weight forward. Sink
13. Retreat and Seal

Turn Left Hand palm up and circle Left Hand under Right Elbow, Turn Right Hand palm up, Bring Right Shoulder (and arm/hand) back, sit back (Right hand should be at Left elbow, palms up), Separate hands turning shoulders straight ahead, turn both hands over palms down, extend/push with both hands straight and slightly up, shift weight forward, sink.
14. Cross Hands

Pivot Left Foot 90 degrees to the Right, Separate hands, circle down, keep weight on left foot, circle hands back up to center while picking up Right Foot placing it one foot's length away from the other, both feet facing forward, crossing hands at wrist, palms facing chest, open and turn hands palm down, pull/push down with both hands to the thighs while pushing down from the Tan Tien to stand up. Do this part written in green only when you do not plan to go on to the 2nd section. The 2nd section begins at Cross Hands before you do the stand up and pull down part. End of First Section.

Stay focused, don't stop and continue to do the first section of the Long Form again and in an endless loop so that you get at least 20 minutes of continuous Taiji practice. Remember, more is better when it comes to Taiji.

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