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1 Traditional 85 Form Yang Style Tai Chi Chuan Introduction The Yang Style of Taijiquan is the most popular and widespread version of T'ai Chi Ch'uan practiced by both individuals and groups at the beginning of the 21st century. Yang style Taijiquan is a complex martial art with many levels. The long hand form is emphasized in this document. The form is practiced most often for its gentle cultivation of inner strength, its calming effects, its health benefits, and its graceful and beautiful choreography. However, with proper instruction from a qualified teacher, good physical conditioning, and dedicated practice partners, its close fighting martial aspects can be explored to great depths. It's beauty is in the basic quality and simplicity of its movements which are easier to learn and perform than Chen, especially for beginners, allowing the practitioner to focus more on his or her meditative 'fang sung' and internal energy flow. And it's more benefical as a health practice.

2 1. yu4 bei4 Preparation Form 2. qi3 shi4 Beginning 3. lan2 que4 wei2 Grasp the Bird's tail 4. dan1 bian1 Single whip 5. ti2 shou3 shang4 shi4 Raise Hands and Step Forward 6. bai2 he4 liang4 chi4 White Crane Spreads its Wings 7. 步 zuo3 lou1 xi1 ao3 bu4 Left Brush Knee and Push 8. shou3 hui1 pi2 pa Hand Strums the Lute 9. 步 zuo3 lou1 xi1 ao3 bu4 Left Right Brush Knee and Push 10. you4 lou1 xi1 ao3 bu4 Hand Strums the Lute 11. 步 zuo3 lou1 xi1 ao3 bu4 Left Brush Knee and Push 12. 步 jin4 bu4 ban1 lan2 chui2 Step forward, Parry Block and Punch 13. ru2 feng1 si4 bi4 Apparent Close Up 14. shi2 zi4 shou3 Cross Hands 15. bao4 hu3 gui1 shan1 Embrace the Tiger and Return to Mountain 16. zhou3 di3 (kan4) chui2 Fist Under Elbow 17. dao4 nian3 hou2 Left Right Step Back and Repulse the Monkey 18. xie2 fei1 shi4 Diagonal Flying 19. ti2 shou3 shang4 shi4 Raise Hands and Step Forward 20. bai2 he4 liang4 chi4 White Crane Spreads its Wings 21. 步 zuo3 lou1 xi1 ao3 bu4 Left Brush Knee and Push 22. hai3 di3 zhen1 Needle at Sea Bottom 23. shan4 tong1 bei4 Fan Through the Back 24. 撇 pie1 shen1 chui2 Turn Body and Chop with Fist 25. 步 jin4 bu4 ban1 lan2 chui2 Step Forward, Parry Block and Punch 26. 步 shang4 bu4 lan2 que4 wei2 Step Forward and Grasp the Bird's Tail 27. dan1 bian1 Single whip 28. zuo3 you4 Cloud Hands 29. dan1 bian1 Single whip 30. gao1 tan4 ma3 High Pat on Horse 31. zuo3 you4 fen1 jiao3 Left Right Separation Kick 32. 蹬 zhuan3 shen1 deng1 jiao3 Left Separation Kick 33. 步 zuo3 you4 lou1 xi1 ao3 bu4 Left Right Brush Knee and Push 34. 步 jin4 bu4 zai1 chui2 Step Forward and Punch Down 35. 撇 Fan1 shen1 pie1 shen1 chui2 Turn Body and Chop with Fist 36. 步 jin4 bu4 ban1 lan2 chui2 Step Forward, Parry Block and Punch 37. 蹬 you4 deng1 jiao3 Right Heel Kick 38. zuo3 da3 hu3 shi4 Left Strike Tiger 39. you4 da3 hu3 shi4 Right Strike Tiger 40. 蹬 hui3 shen1 you4 deng1 jiao3 Turn Body and Right Heel Kick 41. shuang1 feng1 guan4 er3 Twin Fists Strike Opponents Ears 42. 蹬 zuo3 deng1 jiao3 Left Heel Kick 43. 蹬 zhuan3 shen1 you4 deng1 jiao3 Turn Body and Right Heel Kick

3 44. 步 jin4 bu4 ban1 lan2 chui2 Step Forward, Parry Block and Punch 45. ru2 feng1 si4 bi4 Apparent Close Up 46. shi2 zi4 shou3 Cross Hands 47. bao4 hu3 gui1 shan1 Embrace the Tiger and Return to Mountain 48. xie2 dan1 bian1 Diagonal Single Whip 49. 鬃 ye3 ma3 fen1 zong1 Left, Right Parting Wild Horse's Mane 50. lan2 que4 wei2 Grasp the Bird's tail 51. dan1 bian1 Single Whip 52. yu4 nu3 chuan1 suo1 Fair Lady Works at Shuttles 53. lan2 que4 wei2 Grasp the Bird's tail 54. dan1 bian1 Single Whip 55. yun2 shou3 Cloud Hands 56. dan1 bian1 Single Whip 57. xia4 shi4 Snake Creeps Down 58. jin1 ji1 du2 li4 Left Right Golden Rooster Stands on One Leg 59. Dao4 nian3 hou2 Left Right Golden Rooster Stands on One Leg 60. xie2 fei1 shi4 Diagonal Flying 61. ti2 shou3 shang4 shi4 Raise Hands and Step Forward 62. bai2 he4 liang4 chi4 White Crane Spreads its Wings 63. 步 zuo3 lou1 xi1 ao3 bu4 Left Right Brush Knee and Push 64. hai3 di3 zhen1 Needle at Sea Bottom 65. shan4 tong1 bei4 Fan Through the Back 66. bai2 she2 tu4 xin4 Turn Bodyand White Snake Spits out Tongue 67. 步 jin4 bu4 ban1 lan2 chui2 Step Forward, Parry Block and Punch 68. 步 shang4 bu4 lan2 que4 wei2 Step Forward and Grasp the Bird's tail 69. dan1 bian1 Single Whip 70. yun2 shou3 Cloud Hands 71. dan1 bian1 Single Whip 72. gao1 tan4 ma3 chuan1 zhang3 High Paton On Horse with Palm Thrust 73. shi2 zi4 tui3 Cross Kick 74. 步 jin4 bu4 zhi3 dang1 chui2 Step Forward and Punch Groin 75. 步 shang4 bu4 lan2 que4 wei2 Step Forward and Grasp the Bird's tail 76. dan1 bian1 Single Whip 77. xia4 shi4 Snake Creeps Down 78. 步 shang4 bu4 qi1 xing1 Step Forward Seven Stars 79. 步 tui4 bu4 kua4 hu3 Step back and Ride the Tiger 80. zhuan3 shen1 bai3 lian2 Turn Body and Swing Over Lotus 81. wan1 gong1 she4 hu3 Bend the Bow and Shoot the Tiger 82. 步 jin4 bu4 ban1 lan2 chui2 Step Forward, Parry Block and Punch 83. ru2 feng1 si4 bi4 Apparent Close Up 84. shi2 zi4 shou3 Cross Hands 85. shou1 shi4 Closing From

4 Tai Chi Principles 1.Straightening the head. Stand straight, relax your neck and suspend the head naturally erect from the crown point without strain or tension. The image to model is "hanging by a string from the top of one's head" such that the head and neck align by the force of gravity alone. 2. Correct position of chest and back. The chest is kept slightly depressed inward which helps enables one's breath to sink to the lower belly. The upper back is slightly bowed outward while the pelvis is tucked under. 3. Remain relaxed with no tension. Relax and loosen all the joints, particularly the shoulders and elbows, and sink them so that they are flexible, connected and are able to integrate into proper structure. Relaxed does not mean limp. Proper structure is held with a minimum of muscular exertion with gravity providing the downward stacking, providing power from the root into the ground. Tai Chi transfers energy in the form of a vibration much like a whip which has no tension. When the musculature and joints are relaxed, aligned, and connected the wave or pulse of the movement is conducted through them with no retained tension. 4. All movement comes from the center. The waist is the "ruler." All movement comes from the waist, whether it is a hand movement or a step. Make the waist cause each movement. The waist as the "ruler" must be relaxed, initiating, controlling, guiding and distributing the direction and amount of energy transmitted. 5. Harmonize the upper and lower parts of the body. The vibration of any Tai Chi movement roots at the feet, releases from the legs, is controlled by the waist, moving eventually through the back and arms and finally is expressed by the fingers. To achieve this coordinated path first requires that the feet are at all times firmly attached to the ground like big roots of a tree. The knees must remain slightly flexed. Finally, the upper and lower body must move harmoniously so that all parts of the body are strung together without the slightest break. 6. The entire body moves as a single unit. The entire body should move as one complete unit, not just a hand, leg or arm. Once one part of your body moves, every other part of your body should also be in motion; when you are still, everything should be in stillness. "Be still as a mountain...move like a great river."

5 7. All movements are performed in a smooth manner, with no unevenness, and continuous, allowing no interruptions. All Tai Chi movements are performed smoothly and evenly. This means that the movements in training never speed up and then slow down. There is never a detectable start and finish from one form to the next. A common image used is that of reeling silk thread from a cocoon. Reeling too fast or suddenly will break the silk while reeling too slow or in the wrong direction may tangle it. 8. Maintain the clear distinction between substantial and insubstantial. Agility is the result of non-double weighting. This means that one's weight is never maintained equally over both legs. One leg is always heavy and one leg is light. By only maintaining one point of substantial contact with the ground you gain the ability to move quickly, much like a ball which moves easily across the ground because it only has one point of contact with it. 9. Breath deeply from your lower belly and in harmony with the movements. The breath is deep and full, filling oneself from Tan tien (2-3 inches below your navel.) Each movement is linked precisely with the breath, so that as one expands the body, there is an exhale, and when one contracts the body, there is a inhale. Since the breath is linked to very slow movements, your breathing will also be very slow. 10. The mind leads the body. In Tai Chi, one focuses the attention on the mind, instead of on force. Therefore, use your mind to direct your movements, and let the body follow. Keep the mind fully conscious, aware, and with intent along each and every tiny point along the path of the movement and each point of the body. The mind and breath are king and queen and the bones and muscles are the court. From

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7 撑两沉蹬两 4 两两复沉步 5 两两复 6 两复 7 步复复步

8 8 步复步 9 步 - 步步 - 撑 - 步开步步两园

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10 两掤叠两两

11 20 两 21 步每 22 步 23 步 24 撇步步步 25 步

12 步撇步步 26 步掤两步掤复 27 两沉 28 步两开步叠 29 步 30

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16 47 捋鬃开步两开 45 两步两开 45 沉步灵两掤掤

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