Complete Tai Chi Postures

POSTURE 1: Preparation (Yu-pei Shih)

1. Stand erect facing north, with your heels together
2. Shift your weight to your right leg
3. Bend your right leg slightly and rest on it
4. Raise your left foot
5. Place your left foot about a foot laterally to the left
6. Keep your left toes pointing directly forward
7. Shift most of your weight to your left foot
8. Turn your right foot on its heel inward until it is parallel with your left foot
9. Ensure both feet point directly ahead
10. Keep your knees bent slightly
11. Position your feet at shoulder width apart
12. Bend your elbows slightly outward
13. Turn the backs of your wrists upward
14. Raise your fingertips slightly, keeping them relaxed (neither stretched nor clenched)
15. Keep your palms facing down
16. Hold your head erect
17. Keep your shoulders slumped
18. Depress your chest, enabling your ch’i to sink to your navel
19. Hold your tongue against the hard palate (roof of the mouth)
20. Keep your mouth lightly closed
21. Look directly ahead without staring
22. Keep your mind at ease
23. Concentrate calmly on your breathing

This initial posture establishes the foundational alignment and energy flow for the entire Tai Chi form. The shoulder-width stance creates stability, while the relaxed upper body allows energy to circulate freely. Keeping your tongue against the roof of your mouth connects the conception and governing vessels in Traditional Chinese Medicine, completing the energy circuit in your body.

POSTURE 2: Beginning (Chi Shih)

1. Inhale slowly, raise your arms upward to shoulder height
2. Keep wrists bent, fingers hanging down, until your arms reach shoulder height
3. As you mobilize your ch’i, extend your fingers
4. Your arms should ascend almost as if they were raised from above by something outside of yourself
5. Draw back your arms by bending your elbows
6. When your hands near your chest, lightly take them to your sides, fingers down
7. Your wrists should be carried as though sinking into water and your fingertips floating off

POSTURE 3: Grasp Sparrow’s Tail, Ward-off, Left (Lan Ch’iao Wei, P’eng, Tso)

1. Shift most of your weight to your left leg and bend your knee
2. Relax the right side of your upper torso
3. Turn on your right heel, toes raised slightly, to the direct right (east)
4. Position your right foot at right angles to your left foot
5. Move your waist and thigh coincidentally with your foot
6. Raise your right hand, palm down, to the level of your right armpit
7. Raise your left hand, palm up, to the right side of your waist
8. Keep your right shoulder slumped and relaxed during this action
9. Let your eyes accompany the movement and look directly to the right
10. Shift your weight to your right foot, bringing your left foot to its toes
11. Take a step directly north with your left foot, heel touching first
12. Bend your left knee, gradually shift 70% of your weight to your left foot
13. Turn the right side of your upper torso to the left
14. Raise your left hand to a point parallel with your chest, palm toward you and slightly down
15. Lower your right hand beside your right thigh
16. Turn your right foot on its heel slightly inward
17. Let your eyes accompany the gradual turn and look directly north

Note: Grasp Sparrow’s Tail comprises four movements: Ward-off, Rollback, Press, and Push.

POSTURE 4: Grasp Sparrow’s Tail, Ward-off, Right (Lan ch’iao Wei, Peng, Yu)

1. Shift most of your weight to your left leg until your right foot is brought to its toes
2. Turn your left hand over so that the palm is down while your right palm is up
3. Relax your left shoulder
4. Turn your right thigh to the right
5. Turn on your right toes about 45°
6. Take your right foot four inches forward from its previous position
7. Place it down heel first at the spot previously occupied by the toe
8. Shift 70% of your weight to your bent right leg
9. Position your right arm with palm toward your chest, elbow slightly down
10. Position your left arm with elbow down, palm facing outward midway between your right wrist and elbow, but not touching
11. Stretch your left leg and turn your left foot slightly inward by turning on the heel
12. Face directly east

POSTURE 5: Grasp Sparrow’s Tail, Rollback (Lan Ch’iao Wei, Lu)

1. Relax your right arm
2. Turn your upper torso to the right (southeast)
3. Extend your right arm slightly
4. Turn your right wrist simultaneously with your waist to the northeast
5. Hold your left hand, palm up, near your right elbow for protection
6. Bend your left knee, which receives all your weight
7. Turn your upper torso and arms back to the northeast
8. Remember: your arms do not move independently of your body

POSTURE 6: Grasp Sparrow’s Tail, Press (Lan Ch’iao Wei, Chi)

1. Carry your left hand in a clockwise circle
2. Turn your right hand so the palm faces your chest
3. Protect your chest with your right arm, elbow bent
4. Lightly touch your right arm between elbow and wrist with the fingers of your left hand
5. Stretch your left leg
6. Shift 70% of your weight to your right leg
7. Press forward and slightly upward, keeping your arms relaxed
8. Face directly east again

POSTURE 7: Grasp Sparrow’s Tail, Push (Lan Chiiao Wei, An)

1. Withdraw, shifting all your weight again to your left foot
2. Separate your hands, bringing them in front of your shoulders with palms facing outward
3. Shift 70% of your weight forward to your right leg
4. Push forward with both arms and upper torso
5. Keep arms bent but do not move them except as part of your body

Note: If arms act independently, the exercise is worthless. This rule applies to every posture.

POSTURE 8: Single Whip (Tan Pien)

1. Shift most of your weight to your left foot
2. Turn on your right heel and turn the toes inward as far as possible
3. Hold your arms parallel and slightly bent at the elbows
4. Turn your body as far as possible to the rear left corner (northwest)
5. Shift most of your weight back to your right leg
6. Bring your left palm up near your right armpit
7. Circle your right hand laterally, counterclockwise in front of your chest
8. Make a hook with your right hand, fingers pointing down above your left palm
9. Raise your left heel and turn the foot a little to the left (by bringing the heel rightward)
10. Extend your right “hook” hand to the right corner (northeast), relaxed not rigid
11. Take a big step to the front left with your left foot, heel touching first
12. Gradually shift your weight to your left leg and bend the knee
13. Extend your left hand, palm inward, at chest level to the left until your waist faces directly west
14. Turn your palm up and outward as your eyes look out over your fingers
15. Turn on your right heel and turn the toes inward
16. Keep your spine straight, navel facing straight ahead, and don’t let your left knee extend beyond your left toes

POSTURE 9: Lift Hands (Ti Shou)

1. Turn your upper torso slightly to the right
2. Shift almost all of your weight to your left leg
3. Bring your right foot leftward until it comes down lightly on the heel, with knee bent
4. Position your right foot on a line with your left heel
5. Relax your arms and turn them inward so the palms face each other
6. Slowly bring your arms closer together until:
   • Your right hand is in front, aligned with your right leg
   • Your left hand is in back directly opposite your right elbow
7. Keep both arms bent and the backs of your wrists bowed

POSTURE 10: Lean Forward (K’ao)

1. Bring your right foot back near your left heel and put it down on the toes
2. Bring your arms back:
   • Right arm hanging beside your right thigh
   • Left arm near your abdomen
3. Step forward with your right foot
4. Shift 70% of your weight to your right foot
5. Position your right hand to protect your groin
6. Hold your left hand near the middle of your right forearm
7. Lean your right shoulder slightly forward as you face north
8. Remember to shift your weight gradually and smoothly by putting your heel down first

POSTURE 11: Stork Spreads Wings (Pai-hao Liang Ch’ih)

1. Turn to the left (west)
2. Raise your right arm in a small circle inside your left
3. Position your right elbow parallel to your chin
4. Stretch your right hand to a point above your right ear
5. Lower your left hand beside your left thigh
6. Put almost all your weight on your right foot
7. Bring your left foot forward diagonally right
8. Put only the toes down on a line with your right heel

Go to postures 12 to 24